Kick at the End and Improve Leg Speed

I am always asked how to do negative splits in road race or/and create more spin (cadence) of legs. Most of our runs are done at conversation pace especially long run. What I like to do at then end of long, around 2-3 miles from end, pick up the pace. This can be at goalContinue reading “Kick at the End and Improve Leg Speed”

Sometimes You Just Have to Do It

 Gear Up Tri Team at Dam Coaches create training plans to prepare you to reach your goal. But sometimes you have your way to do it. That is a big conflict! You may not like what is scheduled by your coach for that day but you need to grit you teeth and just do it.Continue reading “Sometimes You Just Have to Do It”

July is Happening Month

Gear Up For Triathlon team has been busy training and getting ready for the first season race, Dam Triathlon next Saturday July 9th. Next race, the team will be training for is the Cranberry Sprint/Olympic August 19-20th. July Newsletter Posted at:  https://gearupforfitness.com/newsletters/ Next Running Boot Camp session starts July 6th. There is room and you can stillContinue reading “July is Happening Month”

Correct Form

Yesterday morning at Latitude, I was observing a member doing a Dead lift in bad form. I ask her how she learned the exercise. Her answer: she saw other members doing it. That disturbs us fitness professionals because she could have gotten hurt. First, I ask the member if she has a bad back whichContinue reading “Correct Form”

Getting Fast after 50

After taking time off (a year) from racing and serious training, I lost my speed big time. Last month, I started reading Fast After 50 by Joe Friel. The biggest thing I took away so far reading the book is pushing your body with high performance. Doing long workouts is always at a slower pace but doingContinue reading “Getting Fast after 50”

Base Period – Cadence

Most think base period you go easy and build up your distance/time. That is partly true but it should include working on your form and some speed workouts. Include cadence as a way to improve your form for biking and running. The past couple weeks, I have been running with metronome to work on my cadence. Saturday,Continue reading “Base Period – Cadence”

April News

Gear Up For Fitness April Newsletter is online at:  https://gearupforfitness.com/newsletters/ Fill with upcoming clinics, Gear Up Triathlon Team training and races. Check it out. See you at the races Coach

Buzz Words in Fitness Industry

No matter what you are training for, the buzz words in the fitness industry are: Soften >> Lengthen >> Strengthen. First is Soften which is Self massage using foam roller and ball. Next is Lengthen is the stretching. Last is Strengthen by activating the muscles. The Self-Myofascial Release & Stretching class will cover the Soften and LengthenContinue reading “Buzz Words in Fitness Industry”

Are You Adding This to Your Training?

The buzz word with coaches today is Rest. We all have busy lives: family, work, and training. But are you adding Rest? We worry about getting those miles and time in every week but cut short our sleep. Most injuries are from over use and over training, just not listening to our bodies. Cutting workoutsContinue reading “Are You Adding This to Your Training?”

Latitude Indoor Triathlon Series Race 2 Results

Yesterday’s weather was perfect for Latitude Indoor Triathlon Series Race #2. Results are posted: https://gearupforfitness.com/2016-indoor-triathlons/ Last race in the series is in 2 week. You can still register, registration form is: 2016IndoorTrisBrochure Here are some pictures at the race of couple triathletes from one my swim classes: