Exciting News

I just returned from the first meeting of the Foot Hills Cycling and Running club in Golden CO. With a turnout of around 50 people it looks as though the need for an area multi-sport club is finally being realized. I am excited by the opportunity to utilize my skills as a USA Triathlon coach to assist others in the sport as well as find some new training partners to help prepare Lindsay and I for the much anticipated 2010 Race season.
On a separate note I am super excited to announce that one more sponsor has been added to the list. Thank you Jenkins Insurance for your generous contribution to this race season! If anyone else is interested in sponsoring an elite amateur athlete for a reasonable amount please contact me at triathlonyoga@gmail.com
please keep an eye out for links to the Foothills Cycling & Running club website!

Train hard, Train often, Recover inteligently!

Finding Balance

While it is true that the best way to become a better runner is to run more, there is a lot to be said for a little cross training. With all that the great state of Colorado has to offer geographically, it can be difficult to pick just one activity to excel at. Here are a couple of ideas to add a little balance to your cross training and make you better at your sport of choice.

Try this crossfit workout.
Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats

whatever exercise that you are engaging in, attempt it unilaterally (with only one leg/arm). one legged squats and leg press are a great way to establish sport specific strength for the bike.

spend 30 min today practicing hand stands and arm balances like bakasana or "crow" pose.

Try a new way to improve core strength, stability, and flexibility...Tri yoga

NEW YOGA CLASS

Monday 8:30-9:30AM “Deep Slow Flow”


Asana Studio


16399 S Golden Rd Golden CO 80401 Telephone: 303-437-6666

“Deep Slow Flow”-
A combination class focused on lubricating the joints and working deep into the muscles.
TRIYOGA with Lindsay Gonzalez
www.lindsaygonzalez.weebly.com
Contact: triyoganow@yahoo.com for information on private instruction

A Belated Kudos

Congrats to the OG... LG for showing off her mad yoga skills and scoring a position as a level II instructor with core power. In addition to this I completed USA Triathlon level I. Our in home studio is 90% complete and our Crossfit level I is just two weeks away!!


ohh and if you want to learn to do this.... check out www.lindsaygonzalez.weebly.com

Running off the bike

Ahh running. The simplest discipline in triathlon, after all, it's something that we have been doing naturally since we were kids right?? well, not exactly.... There is as much, if not more, technique involved in running as there is in swimming and biking. We as athletes often neglect the necessary drills that will make us better runners because "we already know how to run." The simple fact is that your technique, not your fitness level, is likely your main run inhibitor!! Now I can provide you with a very in depth analysis of your run gait, if you happen to be in the Denver/Golden area for a very reasonable cost, but if that does not include you then here are some quick tips to get you started. First and foremost, and possibly the most difficult concept to grasp, running is NOT a muscularly driven exercises! It is a GRAVITY driven exercise! If you want to go faster, pushing off of the ground harder will accomplish little else than pushing you upward not forward. Instead, focus on increasing your forward lean. This combined with a faster leg turnover (90+ strikes per foot per minute) will result in moving faster. Grasping this concept is the first step, here are a few other tips from the top down.
Breathing: It is amazing how focusing on the tiny little muscles of your jaw can effect you run. By relaxing the jaw we allow for a great deal of ease while breathing. One of the main focuses in ANY yoga practice should be that of Prana, or breath. Yoga teaches us to maintain an even breathing pattern even in the most uncomforatable positions.
Shoulders: Should be relaxed, not touching the earlobes!
Arms: Elbows maintain just over a 90 degree angle. Fingers are relaxed. It is OK to utilize your arms while running. The appropriate amount of arm movement brings the knuckle of the pinkie finger from the nipple to the bottom of the rib cage on the mid-axillary line.
Waist: The bodies rotation should actually be accruing just above the hips. I know this seems odd, but trust me more energy can be drawn from this place at latter stages in a race. (Think axis of rotation in the water while up right.)
Legs: We already know that we shouldn't be using those tree truck quads that we have developed from endless hours of cycling. So what role are they playing? The main muscle groups being utilized in running are hamstrings, gastrocnemius (ball of calf), and the hip flexor and soas (OK, not necessarily a muscle of the leg). By pulling the heel of the foot to the buttock we create an almost "figure four" position with our legs from a side angle. (quick do it in the mirror, i can wait) OK, as that leg returns to the earth the opposite leg begins to repeat the posture. The gastroc absorbs the majority of the impact and like a spring returns the initial leg back to the figure four.
Feet: Your feet should be striking as close to under your hips as possible. The further out in front of you they are, the more of a brake they are creating. Impact should occur on the ball to mid foot, not the heel. Heel striking wreaks havoc on the ankles and knees as the shock of impact is being absorbed in the joint rather than the muscle and connective tissue. Toe running is not optimal as it requires much more energy from the lower legs. Sprinters do this because they only have to cover a short distance.
Now remember to make a cool face when you get your picture taken at the finish line!

Triathlon specific Bike efficiency....

(5hr. ironman bike split... 112mi.)
I LOVE going fast!! But as fast as this bike looks, it's completely worthless without the proper engine to propel it. That engine must be powerful yet efficient. We will save the "power" discussion for another day, as it is worthy of it's own post. Today we will discuss how to maximize your current power and fitness levels while in a TT/Triathlon position. Keep in mind the majority of this is also applicable to road cycling as well.
Let's start with what I feel to be the absolute most pertinent question when dealing with pedaling efficiency, When do I exert force on the pedal?
Think of your crank like the hand on a clock, where the top is 12 and the bottom is 6 (as my left leg is in the photo above) Force should begin to be applied at roughly the 11 o'clock ( pushing the toes through the front of the shoe) and continued until around the 5 o'clock position (as if you were stepping up on a stair) At this time, the leg should relax as much as possible without causing additional resistance for the working leg. This gives a split second of recovery. (Over the course of 112mi. that split second can add up rather quickly) The reason for only applying force through 65-70% of your stroke is two fold. 1. The ability to recruit power from the hips and quads (drive and press phase) FAR exceeds your ability to recruit power from the hamstrings (pull phase) at a ratio of about 80/20. 2. Having fresh hamstrings is imperative to a fast run turn over. So resist the urge to pull up on your pedals if you are in a triathlon!!

Now that I know when to apply force, how often should I? This is what I tell my spin classes, "we need a good balance of resistance and cadence." Now there are triathletes that have found success grinding out a cadence of 60-65 for 112mi. but this is not something that I would recommend for everyone. I also don't advocate running at 11o the way many tour riders do. The fact is, cadence is something that is rather specific to the one pedaling. I find that a race cadence of around 90 in gear 7 or 8 in the flats is optimal for my power. Remember, a faster cadence allows for the removal of waste product form muscular contraction (lactate, carbon dioxide, ext.) due to increased heart rate. But increased heart rate also means lack of ability to absorb nutrients. (blood is pulled from digestive organs for use in peripherals)

In regard to body position, comfort is king! The most aggressive aerodynamic position is useless if you can not maintain it. At the 6 o'clock position there should be a slight bend at the knee and at the 12 o'clock the knee should be close to the elbow. The upper body is relaxed, the jaw, the finger tips, the shoulders, all relaxed. By relaxing every muscle not in active use, we allow more blood/oxygen/power/energy where it is needed. By practicing yoga we teach ourselves to relax in the most strenuous of positions. We also gain a very intuitive, almost visceral sense of body awareness. In other words, being able to feel exactly where that 11 0'clock position is every rotation. In addition to this, the tight curved body position that allows for better aerodynamics is made possible by our increased range of motion and flexibility.

This is a subject that I could go on and on about, but for the sake of brevity I will cease. If I left anything out or if you have questions please comment and I will respond. Remember that the point of a triathlon is not to have the fastest bike split, but to have the fastest race possible. This means being able to run off of the bike with speed and efficiency. (again, this is why we save our hamstrings)

Mechanical efficiency in Swimming

(1.2 mile open water swim PR, 26min. flat)
Before we get started please note that I am not a "swimmer" I did not swim in high school or college. Actually I have only been swimming for about 2 years now and Lindsay for less than 6 months. Because of this we feel that what we lack in experience we MUST make up for with proper technique. Of the countless laps that we swim each week, I would estimate that at least 50% are dedicated to swimming slow with as close to perfect technique as possible. Swim slow to race fast!! This is not to say that the other half of our pool time is dedicated to shaving seconds off of our 100m. intervals. By establishing muscle memory 25 slow, controlled meters at a time we are able to swim with good technique at a fast pace naturally.

Here is the question. How do i get the most distance out of each stroke, while using the least amount of energy possible?? First things first, having someone on deck who can evaluate your stroke and even video tape makes a world of difference. Often times we are not aware of our deficiencies until they are pointed out by others. (I know I have a patchy beard... Thanks for pointing that out!) Things that your deck mate should make you aware of; 1. A low or sinking back half (this GREATLY increases your drag and makes your top half have to work harder.) Try using a pull buoy between your legs. Also concentrate on pushing your lungs down. Try to envision yourself swimming downhill. 2. The rotational axis of the body. Your shoulders should NOT be level with the waters surface. Many people think that it is there arms that propel them forward in the water, these are the same people that can't hit a baseball out of the infield. Much like swinging a bat, or throwing a punch, the majority of the energy should come from the hips where we are most powerful. By driving the hip downward, our torso and shoulders follow causing us to swim on our side. This action not only creates more force with less muscular contraction, it also significantly reduces the amount of drag created. So swim with your hips! 3. Point of hands entry into the water. The hand should not make a slapping action on the water but rather enter in a flat manor at a shallow angle. Imagine that your hand is a letter being inserted into a very narrow mail slot. Once in the water, don't begin your catch immediately, give your body (which should be on it's side) a split second of glide, then hitch your wrist slightly followed by your elbow. While this is taking place your opposite elbow is high. (see picture)

My suggestion is that these techniques should be practiced at a very low intensity, one length at a time with a 10-15 second recovery between each. That recovery time should be spent in an incredibly focused state of mind. Think about the strokes that were done correctly on the previous length and how you will make them even better on the next length. This can be done as an effective warm up and cool down, (about 10 lengths) similar to doing strides before and after a track workout.
When our newly increased oxygen economy is combined with our improved mechanical efficiency we are able to go further, faster, and with less fuel! Which you are going to need to hammer out that bike split!!!

Efficiency vs, Economy

Let us talk for a moment on the subject of efficiency and economy. Efficiency is a rather complex subject, for this reason, we will be breaking it down over the course of the next few days. Today we will be discussing how our body's oxygen consumption (fuel economy) effects our ability to perform a given exercise. In the next few days we will break down the mechanical efficiency required to swim, bike, and run more fluidly.
Without getting too deep into muscular contraction on a cellular level, it is important to know about ATP (adenosine triphosphate) is the main energy source for the majority of cellular functions and it needs oxygen in order to work. Therefore, oxygen is a key component in the fuel that allows our engine to run. Since we know this there are two things we should be asking ourselves as endurance athletes. 1. How can I take in more oxygen (increase the capacity of my fuel tank)? and 2. How do I get the maximum amount of distance out of each molecule of oxygen (improve my MPG)?
1. In response to question one...Yoga!! (what did you think I was going to say?!?!) Positions like Bhujangasana (Cobra pose) are designed to improve oxygen intake, improve digestion and promote flexibility in the spine. (an additional advantage for anyone looking to obtain a more aggressive aerodynamic bike position.) In fact, most yoga flows encourage breathing in a deep, slow, almost scrupulous manor. This act increases our lungs tidal volume by utilizing and strengthening our secondary breathing muscles such as the intercostals. By practicing taking in deep breath our ability to take in more oxygen is increased.
2. To answer question two.... Be more mechanically efficient! By breaking down each movement in swimming, biking, and running assessing our deficiency and making corrections, we are able to get the most out of every muscle contraction.
Tomorrow, we will break down the movements of swimming in order to make ourselves faster without having to use any more fuel than we currently are. Until then, find some beauty and practice breathing!!!!

Active Recovery

This is Dave. Dave just finished a triathlon and is demonstrating Savasana, or "Corps Pose." Dave is smart, he knows that the best way to recover from a strenuous workout or competition is to engage in low intensity activities like yoga. You see, low-intensity activities assists blood circulation which, in turn, helps remove lactic acid from the muscle. Low-intensity active recovery appears to significantly reduce accumulated blood lactate and speed muscle recovery. Yoga provides for optimal blood flow without impact to the joints, making it an ideal form of active recovery. Just make sure that you do more poses than just Savasana!!!!!

Other active recovery workouts include; swimming, stationary rowing, climbing, and cycling. The key to this form of recovery is that we keep it a low intensity (roughly 30% RPE)

Tis the season...

For many (Lindsay and I excluded) the racing season has come to a close. It is now time to focus on developing strength, balance and flexibility to ensure success for next season! We obviously encourage a healthy dose of yoga. But beyond that, now is the time to venture out and try a couple of new things. My friend Brad is throwing himself head first into "winter triathlons" that involve snowshoeing, C.C. skying and other mitten related endeavors. Trail running is a sure fire way to develop those stabilizer muscles of the lower leg and ankle. Indoor climbing is an amazing utilization of those skills developed in your yoga practice. It will certainly help develop your core strength and flexibility and requires a bit of that composure we discussed previously. Go outside your comfort zone with a spin class. ( if you are in the Lakewood/Golden area let me know, i promise to take you out of your comfort zone!) Take this time to explore new ways of maintaining that fitness level that you have worked so diligently to obtain over the warmer months. Lindsay and are hard at work developing a fun, yet challenging Prep phase (I dislike the term "off season") regime for those interested. It will include a yoga sequence like you have NEVER experienced. We will be introducing it little bits at a time, so check back regularly.

Composure

In whatever we seek to achieve, it is he who is composed in the face of true adversity that will effectuate greatness. Regardless if it is a marathon, a challenging arm balance or in Lavera's case an upcoming bout, our ability to relinquish external distractions is imperative to our eventual success. Equanimity is often the difference between 1st and 2nd place and should not be allowed to be our undoing. This is applicable in every aspect of our daily lives. How often do we find ourselves losing control of our ability to reason because of external factors? Because of this, action is often created when it is not neccisary and avoided at times when it is. To quote the Gita, "He who can see inaction in the midst of action, and action in the midst of inaction, is wise and can act in the spirt of yoga."

THE FIRST OF MANY

It is officially off of the ground. After many discussions between Lindsay and myself, we are up and running.... sort of.
Our intent is to develop a yoga flow that incorporates additional strength movements targeted at multi-sport athletes.
Our current focus is on expanding our knowledge of all elements of fitness. We will both be learning the ways of the crossfit world on March 6th and 7th as we get our level 1 certs in Golden Co.
In addition to this, I am very excited to say that i will be attending my first 200hr yoga teacher training in January. Lindsay is finishing her 2nd 200hr now. Also, by the end of January we will both have completed our ACE group training certifications and I will have my USAT coaching certification. Lindsay has been busy training with some of the most proficient yogis in the world, including Baron Baptiste, and Simon Park. (who is clearly a true gangsta!!)
And of course, we are both diligently training for our final races of the season. I will be competing in Ironman Arizona next weekend, while Lindsay will be racing on Thanksgiving day in Goodyear Az.
check back for results and photos as well as TRIYOGA updates!!!!!!