Sunday, November 17, 2013

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Friday, November 15, 2013

Heart Rate Monitor Strap Hurting Me

Heart Rate Strap Chaffing Issues 



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After few times of been banged by my own heart rate strap i decided do this post. 

Every time i was using my strap doing my workout it was hurting me, at point that i had to use in a different spot or eater not use at all. 

I went online and start searching for people that was having the same problem and i found a lot of answers for my questions but not any one have convinced me  ( waterproof band aid, duck tape, waterproof tape and go on ) so i start thinking about and digging my mind a idea come up 

"It works but looks so ugly"
I did take a old mouse pad and cut a bit bigger then the Garmin ant on the strap and then attached to the back of the strap right at spot where the ant is attached ( exactly spot that was hurting me ) 

image.jpeg      image.jpeg 
"Works,looks clean and is free"

I use few times and it has been working so far and looks like its going to keep working as is washable and water and sweat prof. 

If you use that let me know how you doing !


Boost your Swim

Want to increase your speed and fitness in the water, but strapped for time? Here's a sub-1hr workout that will help…

For this session you will need a swimsuit or trunks, hat, goggles, water bottle, towel, and a watch or pace clock. 
To get the most out of this session, you need to be relatively fresh, so don’t attempt it after a long run or hard bike. 
Try to schedule it on a day when you won’t be doing any other intense workouts. An easy run or bike the same day should be fine.

The session


10min steady swim, followed by 8 x 50m as 2 x 25m fast/25m easy; 25m easy/25m fast; 50m easy; 50m fast

Give yourself 10secs of rest after each 50m.

Main session

10 x 200m (or 175m/150m/125m, depending on swim speed/ability to make these times). 
Begin on a 3:20min send-off time, but each 200m (or 175m/150m/125m) sees 5secs knocked off that time so the 10th swim is done on a 2:30min send-off. 


5min easy swim, mixed strokes. 

This session is ideal for getting your body familiar with working around threshold and above. 
If done consistently, you will notice that the benefits translate to your aerobic and anaerobic fitness with improved ability to swim for extended periods at race pace. 
This should mean one thing on race day: faster swim splits!

Mental benefits

This session will push you to your limits – and that’s the idea. It teaches your body and mind about consistently working at your maximum. 
It’s great practice for racing when you need to have tested yourself in training to know how to deal with the pain and effort of all-out swimming. 

Physiological benefits

Be warned – this workout will hurt!
Although in the early repeats the send-off times seem easy, if you swim too hard too soon you’ll pay for it in the latter stages of this set. 
The early repeats are all about steady aerobic swimming. 
The final repeats will see you working at your threshold and above. If done correctly, it yields great aerobic and anaerobic fitness gains, as well as speed and efficiency. 
From the seventh or eighth repeat onwards, you’ll likely be working at or near threshold and will then have to push it up a gear again.


Wednesday, November 13, 2013

Training Periods for Triathletes

Training Periods for Triathletes

Most training seasons begins with the base preparation training and adaptation then moves into what I call the base transition, race preparation, and peak transition phases. Each of these periodization cycles represents a phase of training with specific physiological, technical, intensity loads, transition training and percentage of total season volume. 

Base Preparation

Training in the base preparation phase lasts between 4 and 20 weeks. During this time, the athlete develops a physical foundation for further aerobic and anaerobic conditioning. Generally, the emphasis is on training in the aerobic intensity zones (long and easy aerobic endurance training), but as with each phase all training intensity zones are used in varying amounts. During the base preparation phase, you'll also want to work on correcting any technical skills such as body posture and foot-strike while running, spinning efficiently while cycling, or using long strokes, a curvilinear stroke path, and high elbow recovery during swims. 

Length: 4 to 20 weeks

General benefits and phase objectives: 

Endurance and connective tissue development
• Development of general aerobic endurance (long workouts of less intensity, but still including each of the training intensity zones)
• Development of strength, flexibility, mobility, coordination, with emphasis on technical (biomechanical) improvements and corrections
• Development of psychological strategies and practice
• Gradual increase in training volume and intensity as guided by the table of periodization
• Periodic standard tests (time trials)
• Restoration period for one full week after every four weeks. 

Base Transition

The base transition phase follows the base preparation phase, continuing from one to six weeks depending on one's overall goals and the number of weeks in the total training season. As the name implies, this phase serves as a transition period to prepare the athlete for the next phase of training. 

Length: One to six weeks

General benefits and phase objectives: 

• Further endurance and connective tissue development
• Increase in training volume and intensity
• Further strength, flexibility, mobility, and coordination work
• Narrowed focus on technical skill training (one primary skill, or drill, per sport)
• Focus on psychological strategies (narrow the areas of focus)
• Gradual reduction in aerobic training
• Increased Lactate threshold, VO2max, and anaerobic capacity training volume and intensity
• Periodic standard tests (time trials)
• Restoration period for one full week after every four weeks. 

Race Preparation

The race preparation phase has three to eight cycles. This period is used before important com-petitions and is followed by tapering from one to three weeks (depending on the competitive distance) described below. 

Length: Three to eight weeks (several of these phases can be included over the season)

General benefits and phase objectives: 

• More race-specific types of training
• Precedes tapering events (no. 1 rank)
• Reduction in overall training volume
• Further increases in Lactate threshold, VO2max, and anaerobic capacity volume and intensity
• Includes several competitions
• Restoration period every four weeks for one full week 

Peak Transition

The peak transition phase includes up to three cycles and is used for fine-tuning the competitive edge (tapering).
Length: One to three weeks
General benefits and phase objectives:
• Reduce training volume for the purpose of tapering
• Increase potential and feel of speed and fluidity
• Promote recovery and restoration
• Realize peak conditioning by increases in VO2max and anaerobic capacity percentage of weekly volume
• Fine-tune psychological strategies 


Restoration consists of recovery or rest weeks strategically placed every three, four or five weeks during the training season. Training volume is reduced up to 40 percent of the previous phase's highest week. There is no high-intensity training during these weeks, but longer-distance workouts are often included. These weeks are important, as an athlete can look forward to the reduction in total workout volume and intensity, receiving a much-deserved physiological and psychological break. 

Length: One or more weeks

General benefits and phase objectives: 

• Restore physiologically
• Revive psychologically
• Increase adaptation of physical stress (preceding training periodization cycles)
• Prevent overtraining 


Tuesday, November 12, 2013

Workout And Cold Weather

Many people wonder whether it is safe to exercise outdoors during cold weather, especially below freezing.
As a general rule, it is; but you do want to make sure you take certain precautions, and pay attention to signs and symptoms of specific cold-weather dangers.
Additionally, there are likely better and safer options than exercising outdoors during very cold temperatures.
Three primary dangers of cold weather exercise are:
  • Frost bite
  • Hypothermia
  • Increased heart attack risk

Better Options than Exercising in Cold Weather

There are several concerns about exercising in cold weather and the colder the weather the more serious the concern.
It is unclear the damage you can do if you are rapidly ventilating large amounts of frigid air.
Your lungs were not designed to breathe in large amounts of very cold air, which may also have very little moisture, and it's unclear whether you might cause some damage this way.
Fortunately most areas do not have many weeks or months of extremely cold temperatures, so this is something that would have to be moderated, typically, for only a few days or weeks until the weather improves.

Another potential concern and danger is slipping and falling on an icy patch.
So it would seem highly prudent to go indoors under extreme temperature conditions and do some high intensity training on a recumbent bike or elliptical, until the temperatures warm up. If you feel you need to or would like to exercise outdoors then I have listed some additional concerns and recommendations below.

Signs of Frostbite and Hypothermia

Once the thermometer dips down to 20 degrees Fahrenheit (-6.6 degrees Celsius) or so, you'll want to use extreme caution and make sure to protect your skin from exposure, as such subfreezing temperatures dramatically increase your chances of developing frost bite.
Your cheeks, nose and ears are the most vulnerable, but your hands and feet are also easily affected. Early warning signs of frostbite include a stinging sensation, numbness or loss of feeling. If you suspect you may be developing frostbite, you'll want to get out of the cold immediately, and slowly warm the affected area. You should NOT rub the affected area however, as this may cause skin damage.
If the numbness persists, you need to seek emergency care.
Hypothermia is when your core body temperature slips below 95 degrees Fahrenheit (35 degrees Celsius). Most of your body heat is lost through your skin, and as much as 50 percent of it can be lost via your head—which is why you should always cover your head during cold weather. As the air temperature gets colder, your body compensates by shivering. The increased muscle activity generates body heat. But if the heat loss is greater than your body's ability to generate it, then your core temperature starts to fall.
As it falls, your body compensates by shunting blood away from your skin and towards your vital organs such as your heart, lungs and brain. Of your organs, your brain and heart are the most cold-sensitive, and as your core temperature drops, the electrical activity in these organs slows. Eventually, if your temperature drops too low, heart- and brain activity ceases altogether, and you die.
If you suspect hypothermia, you need to seek immediate emergency help. Symptoms of hypothermia include:
  • Intense shivering
  • Slurred speech
  • Loss of coordination
  • Fatigue

Who Should Avoid Cold Weather Exercise?

Besides drawing blood away from the surface of your skin, in toward your vital organs, as described above, when you are in low temperatures outdoors, your cardiovascular system also tends to respond by increasing blood pressure and heart rate, which can promote a heart attack. Additionally, when you're cold, your airway tends to narrow, making breathing more difficult.
Therefore, exercising in cold weather may not be ideal if you have any of the following health conditions. If you do, I'd recommend conferring with your doctor prior to engaging in cold weather exercise:
  • Asthma
  • Exercise-induced bronchitis
  • Heart condition
  • Raynaud's disease (a condition that limits blood circulation to certain areas of your body, causing them to numb in response to cold temperatures or stress. This may not only make it difficult to determine whether or not you're getting hypothermic, the reduced blood flow may also increase your risk)

How to Stay Warm and Safe During Cold Weather Exercise

If, for whatever reason, you determine that you want to exercise outdoors then it would be prudent to exercise some caution. Dressing appropriately and paying attention to the following safeguards can help keep you safe and warm when exercising outdoors this winter:
  • Dress in three or more layers:
    1. Use a lightweight synthetic material to wick moisture away from your skin. Avoid heavy cotton materials as these absorb sweat, trapping wetness close to your body, which can increase your risk of hypothermia
    2. Add another layer or two of wool or fleece for insulating warmth
    3. Top it off with a lightweight, water-repellant and wind-resistant material
  • Always wear a hat, as you lose about 50 percent of your body heat from your uncovered head
  • Wear gloves to protect your fingers from frostbite. Layering thin gloves with heavier mittens is a good idea so you can remove a layer if needed without exposing your bare skin to the frigid air
  • Cover your face with mask or scarf when the temperature is below freezing to avoid frostbite. This can also help warm the air a bit before entering your lungs
  • Wear sturdy footwear with good traction to prevent slips and falls on snow or ice
  • Check the temperature and the forecast. Health risks increase when the combined temperature and wind chill falls below -20°F
  • Wear light and/or reflective clothing as it gets darker sooner during the winter months. You want to make sure drivers can see you
  • Drink plenty of fluids. Staying properly hydrated is just as important during cold weather as during hot weather. Drink before, during and after your workout, even if you don't feel very thirsty, as dehydration may be more difficult to notice during cold weather exertion
  • Tell someone what route you're taking, and when to expect your return, just in case something goes wrong. If you slip and fall in the winter, hypothermia can get the better of you if no one knows to go looking for you
While staying warm is important, a common mistake people make is actually dressing too warmly when exercising in cold weather. Remember that exercise will generate body heat and sweating, even though it's cold outside. And once your sweat starts to accumulate in your clothes, it can have a significantly chilling impact. If it's really cold outside, it may even end up freezing close to your skin, which can lower your body temperature and increase your risk of hypothermia. Staying DRY is equally important as being warm—hence the importance of putting on a wicking layer closest to your skin, and dressing in layers so you can remove a layer or two if you're sweating profusely. Just remember to put those layers back on once you begin to cool down.
Keep in mind that wind chill can make exercising risky even if you dress warmly. As a general suggestion, I'd recommend taking a break from outdoor activities if the temperature dips well below 0 degrees Fahrenheit (-17.8 C), or if the wind chill factor is high, and opt to exercise indoors instead.

How to Find Time for Exercise

Aside from the question of safety, many people probably struggle more with finding the time to exercise... More than half of U.S. adults don't get the recommended amount of exercise, and 24 percent are completely sedentary. But exercise doesn't have to take up a lot of time, and it can be built into your everyday routine.
There's a number of ways in which you can be more active at work and at home, such as:
  • Talk to your employers about promoting health at work
  • Walk or bicycle to and from work
  • Walk your child to school, but recognize you will need far more intense exercise than walking to achieve any major benefits
  • Be active in and around your home -- use the stairs to exercise, work in the garden, or install some gym equipment
These are all excellent recommendations. However, I recommend not settling there, but continuing and implementing a well-rounded fitness program to really optimize your health benefits. Of course, if you're just getting back into exercising, you'll need to work your way up slowly. Trying to do too much at once can lead to burnout and make you less likely to continue your program—which is why starting with the suggestions above can be such a great way to ease into a more regimented fitness program.
As your body grows more conditioned, you can then increase to a higher intensity workout.
To achieve the full range of benefits of exercise you need to exercise more intensely so you will want to tailor your fitness plan to include a variety of more challenging techniques. You should be getting not only strength training and aerobics, but also core-building activities, stretching and, most importantly, anaerobic or high-intensity interval training-type exercises.

High intensity interval training, on the other hand, whether you do it on a treadmill or a recumbent bike, or using weights, has been shown to be one of the most effective forms of exercise—even providing benefits you can't get any other way! For more information, please follow the hyperlinks provided.

Make Exercise a Non-Negotiable Part of Your Schedule...

Whenever you struggle with your time management, remember that exercise is every bit as important as eating, sleeping and breathing... It should not be viewed as an ancillary part of your day, but rather a necessity. Viewing exercise as a non-negotiable part of your day is really the trick to getting it done. Ideally, schedule it into your appointment book the way you would an important meeting or social event. Set the time for it and then make no excuses about keeping it.
Ideally it is something that you would schedule an appointment for even if you are doing it alone. You would certainly need to do this if you had a personal trainer, which is one of the reasons trainers are good as they help you keep your exercise commitment. But it is just as easy to make an appointment for yourself.
What you'll find is that the more you exercise, the better you'll feel and the more addictive it will become. Soon you won't want to miss your exercise sessions because you'll notice a dip in your energy or stamina when you back off for too long.
You just have to place a HIGH PRIORITY on it and schedule your day around the exercise, not the other way around... Also, please don't use your age as an excuse to avoid exercise, because no matter what your age, exercise can provide enormous benefits for your health. As a matter of fact, if you happen to be over 40, it's especially important to either start or step up your exercise program. This is the time of life when your physical strength, stamina, balance and flexibility start to decline, and exercise can help to counteract that dramatically.
So get up; get outside; and get going! Regardless of the season, you can exercise outside—or take it indoors if you prefer. The option is yours—the possibilities are just about endless!