So some folks were asking about the volleyball girls. the end of the post didn’t show up. they were ranked in the top five in the world and over 6’3″ so towered over many of us. they have a world wide circuit going on and a stop in gstasad for a tourney this week so we might go watch tomorrow.
today was sick and the first “real” day of the camp. it started with a 30 minute descent which is fun with tons of switchbacks and perfect weather. i was sent off five minutes ahead as i descend the slowest (lovely). we then rode flat for a bit and then to a mountain which we climbed for over an hour. so beautiful. we made it to the top of the town of Chatelle. quintessential french town. yes we rode to France. as soon as you get to france the roads get bad. i started getting hungry at the top and we still had over an hour to descend to get to Evian on the edge of lake geneva. i was hungry all the way down. everyone passed me and how do you concentrate on bad roads and turns and gravel at high speeds when all you can think about is french fries. UGH it sucked. NO GAS. made it to Evian and met the guys at the park for lunch: coffee, pizza, quiche, choc. croissant and cookies set me up for an hour on the flats at aound 45 KPH yes averaging 30 mph in double pace line. then more climbing and descending before getting home. all in all one of the toughest days ever on the bike. 125K or 4:15. for power geeks out there the average for the whole ride was 220 watts with 30 minutes at 300 watts. well it is what it is. tomorrow is a swim and an easy 2 hours of riding. then the meat of the camp starts. 650K in three days. i see a train ride in my future. thanks for reading and please send me good vibes.
Please excuse the typos. this will be a stream of thought post and barely proofread so i can leave it raw. what am i doing in the is tiny swiss village for the third time? my good buddy AJ organized 8 days of cycling for some close friends from around the world. so we have aussies, frenchies, swissies, brits and me (rep ing the US). AJ planned 38-43 hours of cycling thru the alps in 8 days. interesting since the most i’ve probably done in 8 days in 20 hours and that was mostly flat. damn. but oh well. i am here. the weather and scenery is epic. the type of cinemtaic scenery where you want to stop and photgraph every 5 mintues. i arived yesterday after an easy flight trip. we rode very easy ~180 watts for 100K (62 miles) yesterday with some fo the guys just to warm the legs up. we went thru great towns like ouchy, montreux and lausanne. i love it here. i love the euro scene, the small towns and the foreign languages. the great part of this kind of camp is that you have to eat, a lot. so i ahve been since i have it the toughest out of anyone here. i say that becuase i am probably the weakest guy and also am doing swimming and running. so after the ride yesterday i went out for a tempo 5K trail run. gorgeous. photos from that later. i slept 9 hours solid last night as today was a slightly more difficult day. 85K but with 3 big climbs. while flying down the mountain at 60KPH a cavalcade of thoughts went thru my mind almost as fast as the descent. i took mental note ofthem and it went like this (pardon the cursing):
foo fighter-good song, i can’t descend for shit, butt back, did tommy do that run i gave him, i miss my blu, personal freedom finally, turn, outside foot out, squeeze top tube, damn nespresso was good today, fuck he passed me again, tuck and press, this doesnt suck at all, i have the life, girl on my mind, stop thinking about the girl, shit gravel, c’mon 65KPH, i’m last, did i eat enough, brake, go, turn catch them, must get new logo on new kit, love swissland, life rocks, i’m so lucky, miss blu, did mark do that ride today, flying.
so there it is. we stopped in Gstaad for coffee and met two american girls who are on the US Beach Volleyball team. there is a huge world cup beach volleyball
Technology in Multisport Training and Racing
Watts, GPS, heart rate monitors are all the rage in multisport. But do you know how to use these devices to get the absolute best out of your training? Should you use them in races? Do you know how to set up accurate individual heart rate or power zones? We are going to cover all of this and much more. Join Elite triathlon and cycling coach Lee Zohlman as he demystifies shows you how to use all of the latest technology in the market. Some of the topics covered: power meter training, setting up heart rate training zones, how to analyze GPS downloads and more. Refreshments will be served. Please arrive early to secure your seat.
For specific questions about the clinic please email firstname.lastname@example.org
Thursday June 9th, 2011 from 7-9pm
Mack Cycle and Fitness Store 5995 Sunset Drive, Miami, Florida
Zenner Jason Timmons recently PR’s at Ironman Texas with a total time of 10:18. His race report is here:
Race was Saturday I flew very early Thursday morning. Wore CEP compression socks on the plane and wore no shoes during flight. Brought some carb snacks with me on the plane. Landed, drove to registration checked in, it was very hot and I was drinking all day long, mostly water and Ironman Perform (it is what they were handing out). Lunch was pasta with vegetables and olive oil with some breadsticks and water. Since it was a 45 minute drive to Fabrice’s house and we were attending the pre race dinner. We just hung out in Borders so we could be in A/C and just off our feet. Banquet dinner was pasta (unfortunately it had cream sauce only), some vegetables, and mashed potatoes. I did splurge on a small piece of apple pie (and it was good). Had a good night sleep, even though it was on the couch.
Off to the race site, barely made the cutoff for the practice swim. Water was cool but only as I got in. Water was BROWN, worse than Orlando or the Marine Stadium. Did an out and back swim just to loosen up, felt fine. Picked up bike from Tri Bike Transport tent and went for a 20min ride. Roads were busy and course wasn’t yet marked so it wasn’t a great place to do any serious riding but spun the legs out and got a feel for the wind (VERY WINDY). Off the bike went for a quick run around the area, it was brutally hot even though it was windy. Back to the hotel, checked in, had lunch at Olive Garden of pasta with vegetables and light tomato sauce (tried to avoid the sauce for acid reasons) and bread. Hotel, shower tried for an early dinner at Carraba’s (next door to hotel). It was busy so it took a while to get food. In bed by 9:00 – 9:20 (not entirely sure).
Race Day (Saturday):
4:45 Wake up call, (note that a I had a Boost at about 1:30am), breakfast was a Thomas’ bagel with PB&J in the car on the way to the race site, also had another Boost in the car. Dropped off at transition, aired up tires to 115 PSI, added water bottles to bike, and fuel belt to T2 bag, one more port-o-john stop (this was the third poopy break) and started the walk to the swim start. Fourth poopy break and off to get in the water. I got in the water with 2 minutes to spare, the walk in was slow and I didn’t want to tread water for 10 minutes.
I was in the middle of the line from left to right and about 10-15 yards from the front. The first 5-10 minutes were pretty physical but then I found a nice little hole where it wasn’t crowded and when I could I would draft near someone but I stayed away from the crowded spots. It was overcast and I wished I hadn’t worn my dark tinted goggles, the yellow lenses would have been better. Also since there was no sun I could breath to my left which I am more comfortable with for the entire swim. The out and back section was actually a nice swim. Then the right turn to the canal (that felt like it never ended) got REAL physical since it was only 60 feet wide and was funneling 2000+ people into it. To give you an idea of how brown the water was, in the canal I was next to the wall and I could touch the bottom with my fingers but not see the bottom. Swim time ended up being 1:17:20, it should be noted that based on my plus two other racer’s GPS the swim was about 650 yards long.
Transition run to bags was short and I ran into the tent and ran to the exit and stood instead of sitting to put on shoes, race belt, sunglasses, helmet, one EFS flask, bottle with slat caps, and bottle with caffeine pills and aleive (just in case). T1 time was 3:59.
I ran a few yards past the mount line to get a clean spot to mount and probably passed 10 people right there. As soon as I was strapped in (shoes), I hammered (25mph) for a few minutes in the left lane to get away from a majority of the congestion, then I backed off into a nice steady pace. The run course was uphill for the first half with total elevation gain of 2400 feet but had the advantage if a tailwind and it was overcast, the second half of the course was downhill but had a serious headwind. There were several rolling hills on the bike course and my strategy was fly down them in the aerobars, use the speed to get me up the next one and if necessary use an easy gear, sit up and spin if I lost momentum, I wasn’t going to get out of the saddle and hammer up hills and burn energy doing so. I wanted to keep my AVHR under 150 and try to average 190 Watts. I ended up with 149 and 187 respectively so I was pretty much on the money. Fueling was as usual, sip of Perpeteum every 10 minutes, sip of water every mile both have beep reminders set on my watch, and a salt cap every hour (since it was overcast otherwise I would have gone more frequently). If my stomach felt off I would skip a mile or two of water. I only stopped at every other aid station and used any remaining water in my bottle to cool off over my body before picking up a new bottle. I did get a yellow card early in the bike because someone passed me and then stopped pedaling so I went to pass them back and apparently I wasn’t far enough back (stupid rider and stupid rule), if you are going to pass someone have the legs to keep it going. Bike time was 4:59:59 and the course was spot on 112 miles, I ended up passing 496 riders on the bike.
When I got to T2 transition was pretty empty so I felt pretty good. I quickly got my bag hit the tent, sat, swapped shoes, took off helmet, donned my BZ visor, grabbed a second EFS flask and my fuel belt (which I put on upside down). T2 time was 4:00.
My legs felt good starting the run. The sun was now out full force. First aid station came quick and I took a sip of EFS, washed it down with some water, put a cold sponge in the back strap of the visor and one in the back of my jersey and kept going. I took the same thing at every aid station during the run but added a third sponge in the front of my jersey on the third loop of the run. I also took one salt cap every 30 minutes until I lost them at mile 18, or there about. The course appeared mostly flat but there were sections that were a false flat as it ended up having 270 feet of elevation gain over the course (equivalent of 1.5 bridges per loop). There wasn’t much sun on the run course and there were a lot of sections that were on concrete instead of asphalt which increased the pounding feel. I stayed away from looking at HR for most of the run and tried to run on feel. Lap one went as planned, lap two I started to slow down and walked through three of the aid stations. By the third lap I was suffering and walked through every aid station. My HR wasn’t the problem because it wasn’t even high, my legs and feet felt fine, my abs were cramping badly and preventing me from maximum effort. Run time was 3:58:00.
Upon finishing volunteers wanted to wheelchair me to medical and offered me IV. I declined both the chair and the IV. All I needed was a place to sit for a minute and a few bottles of water as I had stopped peeing about 2.5 hours ago. Before that it was about once per hour or so. I drank two bottles of water, one bottle of perform, had a burrito (best post race food of all time). Then I went for a massage. The only thing that I could not find which I wanted was an ice pack or two. Went back to the hotel, showered, and came back to watch the last person finish at midnight. After that all I can say is that I am still a little sore 4 days later.
This was possibly the best organized race I have ever been to. Just some notable things:
- The pre race banquet food was excellent
- There were more than enough volunteers and they were well informed to help
- Every aid station was well stocked on the bike and volunteers made good handoffs
- Beautiful scenery on the bike course
- Good road quality (except for between miles 85-90)
- Good police support (they even stopped two trains) on the ride
- Excellent number of aid stations on the run, they were well stocked (except for one that briefly ran out of sponges on my third lap but heard they were replaced quickly). They even had generators and huge ice machines at every aid station.
- The location of the three loop run course in a heavy shopping district made for huge crowd support
- The layout of the finish allowed for a pre finish victory lap around the square of the crowd (very motivating)
- Huge (thousands) crowd support until midnight
Why Athlete’s Need Whey Protein
Most of you reading this will know just how popular and beneficial whey protein is for building muscle, aiding recovery and helping you achieve your athletic goals. Yes, first and foremost carbohydrates are the multi sport athletes friend. But, remember, carbs and proteins need each other to work well. Muscle-building and recovery however are merely a fraction of the benefits whey protein can potentially impart. While the magazines are crammed full of all the benefits of whey protein, I want to approach the subject of whey protein from a more in-depth perspective. Quite simply, we all know what whey protein can do for our physique on the outside, but just what can it do for our health, well-being, longevity and quality of life….on the inside?
The Protein Basics
Protein is vital for muscle repair and for additional lean muscle growth. Without adequate protein, we would find it difficult, if not impossible to build a lean muscular physique. When designing nutritional and training plans for athletes, I try and stress the importance of protein variety. For an athlete to remain vigilant to an advanced nutritional plan, it must offer some form of variety, even if it is intended to induce a loss in body fat. I like to obtain at least 3-4 of my protein sources from the whole food variety. Chicken, salmon, white fish, eggs, beef, turkey etc all offer good variety, good taste and are all excellent sources of protein.
About Whey Protein.
Many of us know about whey protein and how it can help us build more muscle, increase strength and get in shape, that’s old news right? Body builders, athletes and fitness enthusiasts have been using whey protein for years with great results. However, what else makes whey the number-one protein choice for all athletes?
During the mid 1980’s the whey industry undertook a massive overhaul. Researchers started to investigate all the potential benefits of using whey, which, after a short period of time, created a new, huge demand for the product. Most active people have heard of whey protein, it’s everywhere when you open a fitness magazine, you cannot escape the fact that whey is the most versatile and widely-used protein source on the market.
Once purified and processed (to various qualities) whey proteins are used throughout the sports nutrition market in nutritional bars, drinks and medicinal nutritional formulas. Whey protein contains nearly all the vitamins and minerals that are present in milk. Alfa and beta lactoglobulin comprise between 70-80% of whey. These whey fractions provide high levels of essential amino acids and branch chain amino acids (BCAA), the latter being extremely vital in the life and the aims of any athlete.
When compared to other protein sources such as casein or soy, whey is generally felt to be a superior product. Whey appears to be digested and absorbed faster and is a higher-quality protein source and may have better and more plentiful antioxidant properties. (1)
The different forms of whey protein
While there exists many different types of whey protein, such as hydrolysed whey and whey powder, the most commonly-used forms within the sports nutrition industry are Whey Protein Concentrate (WPC) and Whey Protein Isolate (WPI).
Whey Protein Concentrate
Whey protein concentrate typically uses what is called ultra-filtration technology to filter or concentrate whey components. Ultra filtration basically causes the larger protein molecules to remain while filtering out the lactose and ash, which results in a higher concentration of protein.
Whey Protein Isolate
The highest concentration of protein comes in the form of Whey Protein Isolate. These products have a protein concentrate of 90% or higher as a result of both micro-filtration and ion exchange.
So which is best?
The answer to that is neither! Both WPI and WPC are equally viable to the athlete seeking to enhance their performance and physique through correct protein supplementation.
The many benefits of Whey Protein
Absorption rate = Usability
Let’s start with the basics. Most consumers within the multisport and fitness industry use whey protein to repair and build muscle. Additional benefits are great, but the primary objective for many whey protein users is “will it help me build muscle?” The high absorption rate of Whey Protein ensures that the amino acids reach their desired destination in the minimum time. This equals faster recovery, faster growth and a quicker and easier source of muscle-building nutrients.
Gut health- The key to well-being, progression and general health
In the USA, colon and rectal cancer make up the second leading cause of cancer death (National Cancer Institute, 2003) additionally; complaints of abdominal pain and stomach discomfort were the leading emergency room complaint and the focus of over 45 million physician visits (McCraig 2002). Without a doubt, maintaining a healthy gut/intestinal health is the key to well-being. If you have trouble in the gut, chances are your life and your related well-being will suffer dramatically. Therefore before even addressing the above factor of gaining more muscle tissue and looking great in the gym, the far more important issue of gut health must be addressed and taken care of.
The immune-enhancing properties of whey protein
Probably the most researched and used benefit in using whey protein is to aid the immune system. This is vital to the hard training athlete. What is more annoying that continually catching colds, missing time at the gym and generally taking backwards steps when looking to plough forward to the physique you’ve always dreamed of. Numerous studies have shown that whey proteins are high in the amino acid cysteine, which helps the body’s immune system by raising glutathione levels. (1) Glutathione is a powerful antioxidant with the ability to fight infections by bolstering the immune system.
Whey Components and the immune system
Immunoglobulins (IgGs), lactoperoxidase and lactoferrin concentrated from whey protein have been shown to participate in host immunity and aid the immune system. IgGs have been shown to bind beneficial bacterial toxins and lower bacterial load in the large bowel. Ridding the intestinal tract of pathogenic organisms has a prominent role in improving immunity. Dietary lactoperoxidase and lactoferrin (both found in whey) also may play an important role in host immunity through their anti-bacterial action on pathogenic microorganisms. (Parodi 1998)
Whey protein components- Gut health and the prebiotic properties of whey
The term prebiotic refers to “a non-digestible food ingredient that beneficially affects the host by selectively stimulating the growth and/or activity of one or a limited number of bacteria in the colon” (2) There are many components of whey protein that have been found to enhance intestinal health and increase pr-biotic activity. Lactose (found naturally within all whey proteins) has been shown to support lactic acid bacteria (such as bifidobacteria and lactobacilli). Stalic acids (types of oligosaccharides), which are typically attached to proteins commonly found in whey, have also been shown to have prebiotic effects. (3).
However, three additional components of whey have been found to beneficially affect prebiotic formulation. The first is a protein called glycomacropeptide (GMP). GMP is derived from the partial enzymatic breakdown of kappa-casein during cheese production, becoming a component of whey. GMP has been shown to support the growth of bifidobacteria. (4).The second whey-derived pre-biotic is lactoferrin (Lf), which has been shown to support the growth of bifidobacteria and lactobacilli. (4).Interestingly the third whey component with pre-biotic potential is a mineral that is found in high amounts with all quality whey protein formulations. Calcium phosphate has been shown to selectively stimulate the growth of intestinal lactobacilli and decrease the severity of salmonella infections in rats.
Two additional common examples of prebiotics found within whey protein are Fructooligosaccharides (FOS) and Inulin, which are non-digestible carbohydrates that act as a food source for probiotic formulation. (1)
Anti-microbial and anti-viral properties of whey components
the intestinal tract can be thought of in simplified terms as a long tube with a mass of micro-organisms inhabiting its inner surface. Maintaining the balance of micro-organisms within this environment helps (at least in part) to determine health and disease. (9)
Whey contains several unique components with broad anti-bacterial properties including Immunoglobulins, Lactoferrin, Lactoperoxidase, Glycomacropeptides and Sphingoloipids. Significant levels of these compounds have been shown to survive passage through the stomach and small intestine and arrive in the large intestine and intact proteins, where they exert their biological effects. (Warny 1999)
Anti-cancer properties of whey protein components
Amino acids cysteine and methionine have both been suggested to possess anti-cancer properties as both are utilised in glutathione production. Glutathione is widely distributed and is a substrate for two classes of enzymes which catalyze detoxification compounds and bind mutagens and carcinogens facilitating their elimination from the body (Parodi 1998). Cysteine may also help in the treatment of breast cancer. At the 94th Annual Meeting of the American Association for Cancer Research, Dr. Shumin Zhang and colleagues shared findings from a controlled study in conjunction with Nurses health study at Brigham and women’s hospital. Women in the group with the highest levels of plasma cysteine have a 56% reduction in the risk of developing breast cancer compared with the lowest concentration levels of plasma cysteine. Whey Protein is naturally high in cysteine and contains significantly more than many other sources of protein available. (7)
Lactoferrin has the ability to bind to iron which has been shown to be a useful weapon in colon cancer therapy (Parodi 1998)
High Concentrations of BCAA
Leucine, Iso-leucine and Valine have long been heralded within the sports nutrition world for their ability to preserve muscle tissue during times of intense training. BCAA’s are needed for the maintenance of muscle tissue and appear to preserve muscle stores of glycogen (5), ensuring an anabolic and anti-catabolic environment, therefore minimising any potential muscle-loss, while maximising the potential for new muscle growth. Due to this glycogen-sparing action, BCAA’s may also help prevent muscle breakdown during exercise. This proves my point, long argued, that whey protein is a fantastic pre-workout, anti-catabolic, muscle-sparing food.
Whey Protein and a weight-management plan
It is generally regarded by researchers, that Protein is the most satiating nutrient. Basically, when you eat protein, chances are that you will “feel” fuller for longer than if you ate carbohydrates or fat. Two studies have investigated the effects of two milk protein types- Casein and Whey Protein- on food intake and subjective ratings of hunger and fullness, as well as on postprandial metabolite and gastrointestinal hormone responses. Both studies concluded that whey protein meals are far more satiating than casein meals and are associated with higher postprandial circulating levels of amino acids, CCK and GLP-1. These finding show that whey protein may play a valuable role in weight management and weight-loss programs. (Hall, et al. Br J Nutr. 2003;89:239-248.)
Whey protein and fat-loss in women
one interesting study was carried out to discover whether protein levels aided weight-loss in women. Subjects were placed on a diet of equal calorie intake, with one group receiving higher levels of protein, including whey, the other receiving additional carbohydrates. Both groups received exercise regimes. The study showed that the group receiving higher amounts of protein actually lost body fat while maintaining and even gaining lean muscle.(6)
Other benefits of whey protein
While not as immediately-important to you, the hard-training athlete, whey proteins have also been shown to:
1. Improved mood: The whey component alpha-lactalbumin is high in tryptophan, a natural relaxant. A recent study showed that a diet including alpha-lactalbumin-enriched whey protein was helpful in improving mood levels and increasing serotonin levels in the brain.(8)
2. Helps reduce hypertension: Some studies suggest that whey protein may provide benefits to people with borderline high hypertension. Many studies are currently in progress on this topic.
As you can see, there really is more to whey protein than bigger, stronger muscles and allowing you the ability to build a great physique. When buying your next tub of protein, ask yourself whether or not it provides the best bang for your buck, is it versatile, is it healthful and will it help me be the best athlete possible, in the shortest time span available?
1. Marjorie Geiser, RD, NSCA-CPT- “The wonders of whey protein”
2. Gibson GR, Roberfroid MB, Dietary modulation of the human colonic microflora: Introducing the concept of prebiotics. J Nutr.1995;125:1401-1412
3. Naidu AS, Bidlack WR, Clemens RA. Probiotic spectra of lactic acid bacteria (LAB). Crit Rev Food Sci Nutr.1999;38(1):13-126
4. Harper WJ. Biological properties of whey components: A review. Chicago, I11: The American dairy Products Institute; 2000
5. Blomstrand E, Ek s, Newsholme EA. (1996). Influence of ingesting a solution of branched chain amino acids on plasma and muscle concentrations of amino acids during prolonged submaximal exercise
6. Layman DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau RA.
Dietary Protein and Exercise Have Additive Effects on Body Composition during Weight Loss in Adult Women.
Department of Food Science and Human Nutrition;
7. Zhang et al, presented at the American Association for Cancer Research 2—3 Annual meeting. Orlando. Flo. Change the “whey” you think about protein by Carla Sorenson- Today’s dietician, Oct 2003.
8. Markus CR, Olivier B, Panhuysen GE, Van Der Gugten J, Alles MS, Tuiten A, Westenberg HG, Fekkes D, Koppeschar HF, de Hann EE. (2000) The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids and in vulnerable subject’s raises brain serotonin activity, reduces cortisol concentration and improves mood under stress. Am J Clin Nutr, 71(6):1536-1544
9. The Whey to intestinal health. Jennifer Causey, M.S., Ph.D., and Kevin Thomson, R.D., M.Ed.
So much is happening and so many great things going on in the BZ world. We are certainly leading a BZ Life here. What is a BZ Life? Glad you asked. Living a BZ Life means you live life to the fullest spending quality time with family, training, racing and above all else spending positive time with friends outside of endurance sports. The only other piece to leading a BZ Life is enjoying great food but in moderation.
So what’s new:
Tommy Barton placed 15th overall at the super competitive USAT Collegiate Nationals race in Alabama last weekend. With over 1000 athletes racing Tommy dug deep to show why he is one of the fastest Age Group athletes in the US. Tommy is personally coached by Coach Lee and will be racing the Age Group World Championships in Beijing in September on his way to getting his Professional license in 2012.
We had three Zenners finishing their first ever triathlon this past weekend. Well they are really Alien Zenners from the Alien/BodyZen Group program. Karla, Nancy, Eliana, Stephen, Frank, Carola were all present for the Egg Hunt tri and it was great to see them putting the pieces together. At the same race Zenner Erik K. finished 9th overall at the Du clocking some sub 7 minute miles. He works really hard and it shows. Read more about the GROUP Training Program here: http://bodyzen.com/bz-performance/thegroupprogram. We’re gearing up to kick off Phase Two to prep all South Florida Triathletes and Duathletes for MiamiMan.
Look for Coach Lee and Triton USAT Level 3 Coach Jennifer Hutchinson at the St. Anthony’s Race Expo, April 30th at 2pm. The coaches will be giving a comprehensive hour long pre race clinic for all level athletes. Mix1 will also be there and athletes can enjoy some FREE Mix1 beverages. Read more at www.mix1life.com.
Coach Lee will also be giving a comprehensive swim webinar for USAT this Thursday. If you didn’t grow up swimming but want to improve than this webinar is just for you. This webinar will cover the fundamentals of triathlon swimming, the proper mechanics of the swim stroke and also KEY drills you can use to learn how to swim freestyle or vastly improve your current swim stroke.
You’ll leave this webinar breathing a sigh of relief that you are not alone in your early stage of swimming and also that you have great tools to not only finish the swim but succeed at the swim.
Sign up here: http://usat.confedge.com/email/emailView.cfm?cid=9b6248e7-c80d-484d-8d96-0ca1c33a6ab9&mid=f8d8da90-126b-4310-9205-a6969162a6b1
Thanks for reading.
Train hard, recover better!
Top Five Bike Handling Tips
By USA Triathlon Elite Level 3 Coach Lee Zohlman
I always tell the spectators at triathlons to stand by the bike mount/dismount line at the transition area. This is where the excitement happens. Cyclists are falling over their bikes, crashing into barriers, locking up brakes and generally looking clumsy. Who doesn’t love to watch a good fall here and there? It takes time and practice to have good handling skills.
Here are five things you can do to handle your bike better and not be ‘that guy’.
- When braking use both the front and rear brake and squeeze them gently. A little goes a long way with braking. Put about 10% more effort into the front brake to stop quicker without locking up the rear brake and sliding out of control.
- When turning put more weight onto the outside leg to counter balance the way you are turning
- To turn sharper and quicker put more emphasis into the inside handlebar. Careful with this one as you will turn much sharper.
- Relax. If a rider comes close to you or something or someone runs into your way stay relaxed and unclip one foot, come out of the saddle and break carefully and quickly. Then put your foot down once you are slowed and/or stopped.
- Practice in an empty parking lot stopping and unclipping quickly and efficiently. Repeat this process about 2000 times and you will be an expert.
Use these tips to have a safer and faster bike portion of the race.
So, the race report from Sunday. As I was a bit tired from Saturday’s big effort and I wasn’t quite as amped given that I was very psyched with Sat.’s result and achieving Cat 4, I decided I’d move around in Sunday’s pack and let the others do the work. My strategy worked out fine until I realized that the last lap was the last lap. In other words, as we were passing the officials at the Start line I happened to look over and noticed the 1 to go sign – how I missed the prior signs is a bit of a mystery. So, after laughing at myself for being a bit spacey on the lap count, I started to move my way up in the group. When we got to the 1/2 lap to go I started to realize my progress forward wasn’t good enough. After trying to move up the left side, then the middle, I slowed down to let some guys behind me go forward so that I could swing right, which I did. Then, having a clear shot forward and realizing I was 1) running out of time to make a move and 2) I wanted to make my move before the last big turn, something inside me just threw down the hammer and I passed about 30 guys, into the wind and took the last turn like Mark Cavendish on rails. Then realizing there was still a good 500 meters to go, I took a quick look back and realized the group was coming. Somehow I still had something to give and continued to Hammer as the last thing I wanted was to get caught because I had a feeling a crash was going to happen (as it did last year). And sure enough, with 200 meters to go I heard that dreaded carbon fiber/bike crashing sound behind me and as I continued to mash the pedals, I passed two guys who had gone off the front before me. The last 50 meters were a complete blur as I was in the serious red zone and I swear my tongue was out of my mouth and on my stem. At the end of it all, I finished exhausted and in 11th out of a field of 41…not too bad considering how poorly I had set myself up, but my determination to finish in the top paid off.
Founder & President
FOR IMMEDIATE RELEASE:
Olympic triathlete Matty Reed partners with Samsung Mobile for third consecutive year
April 11, 2011 (Miami, FL)- U.S. Olympic triathlete Matty Reed will once again be serving as an ambassador for Samsung Mobile. Reeds longtime manager Lee Zohlman of Universal Multisport, has negotiated and secured the partnership for the third year.
Matty Reed is ecstatic with the continued support of Samsung Mobile. With almost 7,000 followers on Twitter, an active Facebook profile, and photo- filled Flickr account, Reed is certainly social media savvy. Being a Samsung Mobile ambassador makes staying in touch with his fans and his coach an easy road to navigate. The Samsung handsets and Galaxy tablet allow him to manage his challenging training schedule, upload exciting pictures and video to his coach and fans, and stay connected as he travels the world competing.
As part of the agreement Matty Reed will serve as an ambassador and represent Samsung Mobile at triathlons worldwide. According to Zohlman the partnership has been a success because Matty Reed and Samsung Mobile are incredibly well suited for each other. Zohlman was quoted as saying, “We are very excited Samsung Mobile is continuing to support Matty Reed and the sport of triathlon. Their handset equipment has so many great applications for the active multisport athlete and they are always on the leading edge of technology. Matty is very proud to be a member of the Samsung family and his daily use of their equipment only enhances his training and racing.”
For Olympian Matty Reed the long-term relationship Lee Zohlman has created is an ideal one. Reed says, “Samsung is cutting edge incorporating speed, durability, and quality. Samsung showcases technology and I am proud to bring Samsung to the finish line tape in Triathlon. Samsung Mobile allows me to communicate and stay connected to the world daily, whether training at home or traveling the world racing. I look forward to another year of winning with Samsung.”
About Matty “Boom Boom” Reed
At 6’5” Matty “Boom Boom” Reed is not only the world’s tallest professional triathlete, but also one of the most dedicated. Reed has dominated in all three of the sport’s disciplines throughout his career. His key to training as a three-sport athlete is simple. Consistency. Day in and day out of solid hard training have helped him capture over 50 wins in his career, including the 2008 US Olympic Trials, US Nationals, as well as the 2009 Toyota Cup Series. Reed didn’t become a 2008 Olympian overnight. He’s a 17-years-in-the-making triathlete. Born in Palmerston North, New Zealand, Reed has lived year around in the USA since 2001 and races for the red, white and blue of the USA. Reed is a father to three children and showcases how true balance in life can make a champion win more. For more information on Matty “Boom Boom” Reed, please visit www.mattyreed.com
About Lee Zohlman
For over fifteen years Lee Zohlman has been a key fixture in the endurance sports world, as well as a major force in the business of multisport. Working within professional athlete management, Lee has successfully negotiated and secured several sponsorship deals for notable athletes and Olympians. Lee’s talent for creating solid, lasting partnerships has been more than evident in his ability to acquire and maintain sponsorship for several medium and large national events. A most notable recent accomplishment for Zohlman includes securing three year sponsorship contracts from both Samsung Mobile and Metro PCS for the Ironman Miami Race. In addition, Lee has been featured prominently in National publications and television broadcasts as a leading authority on multisport. More information on Lee can be found at www.BodyZen.com
About Samsung Telecommunications America
Samsung Telecommunications America, LLC, a Dallas-based subsidiary of Samsung Electronics Co., Ltd., researches, develops and markets wireless handsets and telecommunications products throughout North America. For more information, please visit www.samsungwireless.com.
About Samsung Electronics Co., Ltd.
Samsung Electronics Co., Ltd. is a global leader in semiconductor, telecommunication, digital media and digital convergence technologies with 2009 consolidated sales of US$116.8 billion. Employing approximately 174,000 people in 193 offices across 66 countries, the company consists of eight independently operated business units: Visual Display, Mobile Communications, Telecommunication Systems, Digital Appliances, IT Solutions, Digital Imaging, Semiconductor and LCD. Recognized as one of the fastest growing global brands, Samsung Electronics is a leading producer of digital TVs, memory chips, mobile phones and TFT-LCDs. For more information, please visit www.samsung.com.← Older posts Newer posts →