Overtraining: Prevention and Awareness

May 20, 2015

by David Renne MS, CSCS, NSCA-CPT In order to improve performance, you have to challenge your body’s ability to tolerate an increase in physical, mental, and emotional stress. This is called overload and is defined as adding stress greater than your body is accustomed to. Overtraining is a term that is used to describe both the process of excessive training and the resulting condition of “staleness” or “burnout.” Overtraining is a serious condition that results …more »

Does Caffeine Help You Cruise — or Crash?

May 12, 2015

Written by By Donna Marlor, BSN, RD, CSSD (published from our archives) I had just finished a 10k. Just finished. Face still red and flushed, sweat on my forehead, sensations heightened. My ears picked up a voice in the crowd calling for my attention: “What do you think about drinking coffee before a race?” Huh? Still in a post-race endorphin-dazed state, I mumbled something about being a regular coffee drinker when the second question came. “Did …more »

How to Be A Swim Animal: Open Water Swim Preparation for Triathletes

May 6, 2015

By Guila Muir, Swim Excursion Leader, Say Yes! to Life Swims LLC ANIMAL (Definition): The highest compliment you can give an open-water swimmer. Do you dread the swim portion of your upcoming triathlon? Are you training in a pool, even though you know (intellectually!) that triathlon swimming is totally different? The only effective way to train for an open water swim is to train in the open water.  A pool cannot simulate open water conditions, …more »

Maximize Your Training

April 2, 2015

Sometimes life gets in the way of training and there are only so many hours in a day. Given all that you have on your plate, how do you maximize your time while training for a race? From tempos to fartleks to long distance runs, and even weight or cross training, what takes priority and how should you divide up your limited training time? Your end goal is the greatest factor in determining how to …more »

From Walking to Running

March 24, 2015

“Every object in a state of uniform motion tends to remain in that state of motion unless an external force is applied to it.” – Isaac Newton’s First Law of Motion Looking at Newton’s First Law of Motion, one can conclude that a couch potato will remain a couch potato unless he or she is motivated to change. Likewise, it is safe to assume that a person who only walks will never truly experience the …more »

Can Healthy Fats Improve Performance?

March 18, 2015

Endurance athletes are always looking for ways to maximize their energy. Traditionally, the emphasis for fueling exercise has been on carbohydrates, and for good reason. Who hasn’t been in a race and felt the beast of a bonk about to take over when, with shaking hands, you ripped open a package of energy gel, squeezed, and, oh my gosh, power surge. You’re off! Unlike carbohydrate, fat does not raise blood sugar, and for the most …more »

Weight Training for Endurance Sports

March 11, 2015

As an endurance athlete, it is likely strength training (ST) is not a part of your workout routine. Traditionally, ST has been left out of endurance training programs at both the elite and recreational level. Common wisdom suggests that if you want to be a great runner, you should run a lot; if you want to be a great cyclist, you should ride a lot. In recent years, however, adding ST to endurance training routines …more »

Keeping Nutrition Resolutions on Track

March 5, 2015

Diet has a tremendous impact on an athlete’s life. Fueling up on nutrient poor foods can short circuit hours of dedicated training. Not only can performance be lackluster, nutrient deficiencies can result in a host of problems that frequent exercise does not prevent, such as a depressed immune system, anemia, bone fractures, heart disease and cancer. If you were one of the many athletes who made a resolution to change your eating habits on January …more »

Performance Nutrition: Is Stress Ruining Your Diet?

February 18, 2015

From our archives I recently received an email from a colleague who happens to be the CEO of a wellness consulting firm, a certified strength and conditioning coach, and a competitive runner. He said, “Lately my eating seems like it is all over the place. I feel out of control.” He went on to ask if I could recommend a diet or a cookbook to help him. He also added that he had taken time …more »