This coronavirus is making everyone stressed. I have talk many times in my blog about meditation. It only takes 5 minutes. My favorite 2 mantras are: “Patient with the Process” by Angela Naeth and “Love, Peace, Harmony, Laughter” by Deepak Chopra. Steps to do a meditation: Sit comfortable with palms up; Close eyes; Take 3 long deep breaths (breath in through your nose on the count of 5, hold for count of 5, exhale through your mouth on the count of 5): Start repeating the mantra for at least 3 minutes. I have had clients do this in the bathroom because it is the quietness place from their kids. You can play yoga music if you want. The more you do it. your mind will get quieter. This will make your day easier and you will sleep better. Be safe and be healthy
Our country and the world are experience pandemic. To stop the spread of the coronavirus, we all need to minimize our contact with other people but that doesn’t mean you have to stop exercising. With a few pieces of equipment you can do a core and strength workout. Great for runners, triathlete or anyone that wants to keep up their strength exercises while gyms are close. The videos on Videos page demonstrate these exercises. I will be adding exercises every couple a days and refine the videos. Go to this page for the videos: https://gearupforfitness.com/videos/
Stay strong and we all will beat the cornavirus!
I know many of you are freaking out because your local gym is closed temporarily. This to keep us safe from the coronavirus and to stop the spread. Being stuck inside doesn’t have to stop you from doing your workouts or training. I have clients that workout at home or I train them at their house. All you need is couple items that you can order online or get it sporting goods store. They can easily can be stored in a closet including small condos/apartments.
The picture above is a few pieces of equipment: First get a cushion yoga mat (core, planks, push ups, superman and more). On mat starting at the top: Rubber bands with handles (great to practice freestyle swim stroke, work arm and back); Middle is medicine ball (6-10 lbs): abs, squats, lunges, core, push ups; Bottom is Therma Bands: legs, shoulders, arms. Just let your imagination go for it.
An important question a coach should ask their athletes. Feedback is essential when you are training athletes for endurance events. An example: today I had a long run of 9-10 miles which I felt great even after a long bike yesterday. If you asked me that question a week ago, i would said I was very tired and struggle to finish it. I know part of it is that this week is low training but also my body is getting use to long bike one day then next day long run. Feedback helps the coach to fine tune the training load to not put the athlete into over training leading to injury but push to them to succeed in their goals. As athlete being honest to your coach makes you successful at your races.
On Strava and other social media, some athletes are trying to compete with others athletes. If you are one of them stop it. Don’t compare your training to another athlete. They can be training for different race and/or distance. Just focus on your training. What your coach has in the plan that is your training that focuses on your goals, your current physiology and your main race. You will shine on the social media on race day with a picture of you holding your medal!
Remember how I talked about how to get into our comfort zone, we have to get uncomfortable. For many triathletes is doing bricks workouts, bike then run. Today, I put in my plan the brick. Instead dreading the workout, I broke it down into parts. Part 1 is biking in heart rate zone 2. As I got ready for Part 2 run in zone 1, I thought where I will run. As I started the run I look at the sights and sounds. Just being present in the moment made the brick doable and finish with a big smile.
I started my Patriot Half Ironman training on January 6th with the base period. There has been a few hiccups but gaining momentum. The biggest issue was the pool heater just died and with cold days, the temperature dropped 10 degrees. I did have the option of going to another BSC gym with a pool but just keep making excuses of the 25 minute drive. Finally I did go, then the next day the pool heater was replaced. To get into our comfort zone, we have to get uncomfortable first. Fighting it makes it harder on yourself. As the commercial says: Just Do It.
So many cyclists and triathletes push hard on the bike to get high power/wattage but loose focus on the cadence and pedal stroke. Wattage is important but when the cadence is low below 70 RPM, you put stress on your joints. One client, her average cadence was 59-60 because she was in the big chain ring all the time. When I view her data, I had her bike in the small chain ring with higher cadence. She said it was hard to keep cadence above 70 but realize she was going faster. Next part, it is the actual pedal stroke. The pedal stroke should be circles, not boxes. Push then pull and keep foot flat, not toes pointing down. The other part of pedal stroke is to make sure both legs are working equally in the stroke. When you have an injury this can be hard but it is critical. Optimal cadence is 90-100. When you conquer the cadence and pedal stroke then you can work on your power/wattage. These few tips should make your biking more fun and faster.
Since I have been injured and exhausted from work and half Ironman training, I decided this year no triathlons. I need to take my time to come back stronger and faster. As triathletes, we like to push ourselves to be the best we can be but at what cost. To do that we need to take step back and just enjoy what we do in all 3 sports. But when we are in that regimen training program we start to lose the love the sport. Taking a year off can be good to reset the body but also the mind and spirit.
Today, I swam less than mile and run 2.5 miles. Best part, I enjoy it because I was not stressed to perform. I am actually enjoying doing short workouts with the summer heat. Sign up for a couple short local road races for fun. In September, I will reassess and maybe do 15 mile trail race or half marathon. Just enjoy what you do!😎
Smiles on these girls says it all about their open water swim. My last 2 swims were compromised by asthma and goggles that wouldn’t stop leaking.
I tell beginners it takes practice because swimming is so technical. The more you work at it, it gets easier. But when you do open water swimming that is another added stress of equipment and fear what is below you. Beginners start in shallow part then slowly move out to deeper waters. Each time go farther out. Before you know your swimming the distance for sprint triathlon.
So don’t give up on your swim because you will conquer your fears and swim endlessly😎