Last week we talked about how injuries, as awful of a truth it is, are simply part of endurance sports. As I mentioned in the last blog, it is very important to figure out what caused your injury. Most injuries can be avoided, especially the ones caused from overuse. One of the best ways to ensure you’re not getting an injury like this is to get a coach who can help you design a proper training plan that meets your specific needs.
Even if you take as many precautionary steps as you can to not get injured, sometimes it just happens and there isn’t a whole lot you can do. When an injury occurs that requires complete down time you need to do just that…REST. Most endurance athletes are overtrained anyways so taking a week or two completely off is not going to make you lose all of your fitness. During that time, even though you may not be doing much physical activity, it would wise to create a small team of individuals that you trust to help you get back to 100%. This way, when you are ready to do something again you know your game plan. Continue reading 'How to Enhance Recovery from an Injury'»
At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. Stay tuned for more running tips from Janda!
Last week’s training tip dove into the issue of hydration and provided you with a few simple ideas as to how you can approximate your individualized sweat rate and hydration needs when exercising under specific weather conditions. This week, we’ll take a closer look at the issue of dehydration and its impact on athletic performance and health and also talk about the role that electrolytes play in hydration and athletic performance. Continue reading 'Dehydration & Electrolyte Replenishment'»
At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. Come back next week for another edition of Beginning Running Tips from Janda!
As both triathlete and triathlon coach, I rely heavily upon power meters when it comes to training and racing on a bike. In simple terms, a power meter is a device that allows a cyclist to track the amount of power, measured in watts, that they are producing when riding. Utilization of a power meter allows both the coach and athlete to remove variables such as course grade, tire rolling resistance, aerodynamic drag, etc. from the equation and base all efforts upon clearly defined “wattage” based training zones.
For instance, if I determine that my athlete has a power output of 300 watts at functional threshold (also commonly referred to as “lactate threshold” or the effort that a runner or cyclist could sustain for about 1 hour), and the day’s workout is calling for a set of 4 x 10 minutes at 2 – 3% above “FT” power, the athlete can clearly and effectively dial in their effort from the first few pedal strokes and focus on one thing and one thing alone: Attaining and sustaining their goal power output. Being able to train with a high degree of precision in turn increases the overall effectiveness of the workout and leads to bigger and better training results. Continue reading 'Precision Pacing'»
At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. Let’s get moving!
At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. Come back next week for another edition of Beginning Running Tips from Janda!
This week’s training tip will provide you with an example of an advanced hill training interval session that I might set one of my competitive triathletes or runners up with. As stated in previous training tips, treadmill based hill interval training presents many advantages, the biggest being that eccentric stress on muscle, connective and bone tissue is reduced due the fact that a runner does not have to run down the same hill they run up over and over again when executing a hill workout outside. As a result, the athlete is still able to reap the numerous benefits associated with hill based interval work while reducing the possibility of injury and muscle soreness that can accompany this specialized form of training. Continue reading 'Advanced Hill Training'»
Photo by Chris Milliman. Courtesy of Craft Apparel.
At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. Let’s get moving!
The 2009 racing season has ended and you are jumping into your training for 2010. Janda Ricci-Munn will be providing you with weekly training advice for the advanced runner. If you’re new to running, look for our entry “Tracking Heartrate.”
To date, I’ve talked about the importance of VO2max, Functional Threshold and base line endurance development. As previously stated, a competitive runner/triathlete must focus heavily upon training these physiological attributes if they hope to improve their performances. Refer back to some of my previous articles if you need to catch up on these topics. Continue reading 'Running Economy'»
Photo by Chris Milliman. Courtesy of Craft Apparel.
At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. Let’s get moving!
The 2009 racing season has ended and you are jumping into your training for 2010. Janda Ricci-Munn will be providing you with weekly training advice for the advanced runner. If you’re new to running, look for our entry “Assessing Your Performance.”
Last week’s advanced training tip focused on the physiological benefits and rationale behind functional threshold training and “FT” fartlek during the base phase of the annual training progression. This week, we’ll take a closer look at the importance of VO2 Max for the endurance athlete and talk about how you can go about preparing the body for the heavy doses of VO2 max work you’ll be laying down in the not-so-distant future.
As previously discussed in my article “The Limiting Factor” posted Nov. 24, VO2 max represents the maximum amount of oxygen that an athlete can consume and the rate at which they can process it in order to produce energy aerobically. VO2 max is typically measured by the amount of oxygen (in milliliters), per kilogram of body weight, per minute (ml/kg/min.) that an athlete’s body can process. Simply put, the higher the athlete’s VO2 max, the more rapidly they can produce energy aerobically. For additional information on aerobic energy production, click here for a Wikipedia article that explains the chemical steps involved. Continue reading 'Intro: Aerobic Power'»
At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. This is the second entry in our weekly fitness series. Let’s get moving!
The 2009 racing season has ended and you are jumping into your training for 2010. Janda Ricci-Munn will be providing you with weekly training advice for the advanced runner. If you’re new to running, look for our entry “Getting There: Endurance.”
Building Your Aerobic Engine
In order to compete at a high level, a triathlete or distance runner must be able to run fast for very long periods of time. A common misconception is that endurance athletes are, by nature, “slow.” Although it is true that an athlete like 100 and 200 meter Olympic champion and world record holder Usain Bolt would make an elite marathon runner seem slow by comparison, many of the world’s top marathon runners can run close to, or under, 4 minutes for the mile on the track (that’s 15 mph on a treadmill for 4 minutes!!!) and would give just about any regional sprinter a good run for their money from 200 meters on up. Continue reading 'Your Aerobic Engine'»
RT @FitnessExchange: According to the American Medical Assoc., a treadmill workout ranks #1 among workouts on cardiovascular machines. [landicefitness]
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