eplmediawiki - User contributions [en]

User:RozannaChronister850

2013-04-12T14:14:15Z

72.174.26.207: Created page with "This Way Up HEAD: "Keep your head and chest up. Don't slouch," says Olympian Adam Goucher. Attempting to "grit out" a hill, many runners put their head down, which wastes ene..."

This Way Up

HEAD: "Keep your head and chest up. Don't slouch," says Olympian Adam Goucher. Attempting to "grit out" a hill, many runners put their head down, which wastes energy by throwing off their form.

EYES: To keep your body upright, "fix your eyes directly ahead of you, not down at your feet," says cross-country champ Lynn Jennings. "You will sleekly move up the hill."

HANDS: "Keep your hands loose, no fists," says Jim Schlentz, who coached Olympian Kate Fonshell. Loose hands help your whole body stay relaxed.

LEGS: "Push your legs off and up, rather than into, the hill," says Goucher. This helps you feel "light," as if you're "springing" up the hill.

GOING UP: Run the first two-thirds of the hill relaxed, then slightly accelerate the last part, while carrying your pace over the top, says Schlentz. "Don't push too hard at the bottom of a hill," he says. "Then you're dead at the top."

BRAIN: "Visualize the crest of a hill 20 meters beyond where it really is, so you run to the top-and keep going," says Jennings. "I would tell myself, 'Up and over, up and over,' and would not relax till past the top."

TORSO: "Lean forward," says Jennings. "It maintains momentum."

ARMS: Coach and marathon champ Alberto Salazar emphasizes accelerated arm action to drive up a hill: "Concentrate on overusing the arms to really power up, so your running almost simulates sprinting." Your arms should form a 90-degree angle at the elbow, and swing straight back and forth, not across your body.

FEET: "Get up on your forefeet and take shorter strides," says Jennings. "Run with punctuation."

GOING DOWN: "Your feet should land underneath you," says Schlentz. "This produces minimal shock on the body." A shortened armswing will help shorten the stride.

WHY BOTHER?: Strength, efficiency, endurance. A study published in the Journal of Biomechanics found running on a steep grade at a fast pace achieved greater "muscle activation" in the legs and hip area than running at a slow pace.

SHORT ON TIME: Short hills provide maximum training effect with minimum injury risk, says elite coach Brad Hudson. Start with three or four repetitions up a hill about 60 to 80 meters long at top speed. Recover fully between runs.

DISTANT MEMORIES: Longer hills teach the body to recruit muscle fibers when they're fatigued. "This helps you develop a kick," says Hudson. Start with three or four reps of a hill 300 to 600 meters long. Recover fully between runs.

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RozannaChronister850

2013-04-12T14:14:11Z

User:BertineGresham164

2013-04-11T23:53:23Z

72.174.26.207: Created page with "The Average Stride Length in Running Knowing your average stride length is necessary if you want your pedometer to measure the distance you travel. You can use several method..."

The Average Stride Length in Running

Knowing your average stride length is necessary if you want your pedometer to measure the distance you travel. You can use several methods to calculate your stride length. Some involve a calculation using your height while others require you to walk a preset distance and count steps before conducting a calculation.

Basic Formula

Use a formula to calculate your stride length based on your height. The first formula takes your height in inches and multiplies it by .413 if you are a woman and by .415 if you are a man. So a 6-foot-tall woman would have a stride length of 29.73 inches while a 6-foot-tall man would have a stride length of 29.88. This gives a rough estimate for the average person. The average man is 69.4 inches, or about 5-foot-9, and the average woman is 63.8 inches tall, or about 5-foot-5. Using this formula, that makes the average stride length for a man 28.8 inches and the average stride length for a woman 26.35 inches.

Sprinter Formula

Another formula is based on research done on 100 m sprinters. If you are a top sprinting athlete, you are likely to have a stride length of 1.35 times your height in meters. One meter equals 39.37 inches. So for a 6-foot tall person, that's 1.8 m times 1.35 for a stride length of 2.5 m. That translates to a stride length of 98.42 inches. A longer stride length is one factor involved in running speed.
10-Step Calculation

You can measure your average stride length without taking your height into account using a 10-step test. Mark the ground where your right heel rests. Walk 10 steps. Mark the spot where your heel lands on the 10th step. Measure the distance between the two marks in inches. Divide the result by 10. Then multiply the result by 12 to get your stride length. This method may be less accurate than others that measure a greater distance because you start and stop at a complete halt, which you will not do during a normal stride, note experts at University of California Los Angeles.
Distance Calculation

To get more accurate results, measure a 20-foot distance. Once you are up to speed in a normal walk, count the number of steps you use to cover the 20 feet. Divide 20 by the number of steps. This gives you your step length in feet. Multiply by 12 to get your stride length in inches. You can use a different distance. The basic formula calls for dividing the number of feet you use by the number of steps you take to cover it, then multiplying by 12. Alternately, walk around a quarter-mile track using the inside lane. A quarter mile is 1,320 feet, so you divide that by the number of steps you take. Then multiply by 12 to get your stride length in inches.
Considerations

Numerous factors aside from height come into play with stride length. Flexibility and muscle mass will affect your stride length. Because both of these tend to decline with age, your stride length and thus your running speed may lessen as you get older.
Use

No matter how you calculate it, use your stride length to estimate how many steps are equivalent to a mile for you. Take your stride length in inches. Then divide the number of inches in a mile, which is 63,360, by your stride length. For our 6-foot man with a stride length of 29.88, that equals about 2,121 steps per mile.

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BertineGresham164

2013-04-11T23:53:18Z

User:QuickQueen228

2013-04-11T13:46:45Z

72.174.26.207: Created page with " Using Cadence Properly in Run Training Studies have shown a correlation between pedaling at a high cadence and running at a high cadence, which leads to faster running. The ..."

Using Cadence Properly in Run Training

Studies have shown a correlation between pedaling at a high cadence and running at a high cadence, which leads to faster running. The shorter your ground contact time , the less chance for injury.

Benefits to a higher cadence

When we learn to ride a bicycle, we are usually classified as a �masher� or a �spinner.� A masher is someone who turns the pedals over at around 85 rpms or slower, and a spinner is someone more likely to spin at 85 rpms and higher. When running, we either �plod� or we �float,� and the difference once again is how quick our cadence is. One of the common denominators in faster runners is quick run cadence.

Most elite runners can maintain 200 steps (or better) per minute. That is 100 foot cycles for our purposes. As a coach, I like to see triathletes maintain a cadence of 90 or better. There have been studies done that have found a correlation between pedaling at a high cadence and running at a high cadence, which in turn leads to faster running. If we continually work on our cadence in cycling it will carry over to our running and vice-versa.

If you have ever watched an elite Kenyan run, you will see that they look like they float across the ground, and at a cadence greater than 100, they almost are. Their ground contact time is very low, which means they touch the ground, and get off the ground very quickly. The shorter your ground contact time, the less chance for injury.

If you look at the size of the average running shoe these days, it has a pretty good sized heel on which to land, and lots of cushion under there. If you look at the racing flat of an elite runner, it�s normally a pretty small shoe with not much to it. The smaller, lighter shoes promote running on the forefoot and quicker, faster turnover. Hopefully you are seeing the pattern here?

Next time you are out running, try this workout:

Run a set of 8x400s on the track:

Try to run the first two at 90 cadence.

The next two at 92-93 cadence.

The next two at 95-96 cadence.

The last two at 100 cadence.

You will find that the faster your cadence is, the faster your running pace will be. If you think you can run as fast with a cadence of 80, try it for yourself. Better yet, don�t try this as it will most likely cause injury! Hopefully during your cadence test above, your 400s will get faster. If you can make each set of two 400s get faster, you can extend the set to 800s and try to maintain the pace for an even longer distance.

How to count cadence

A tempo trainer
Counting steps-per-minute can get confusing and fortunately Finis came out with a new product called a Tempo Trainer (TT). This is a great tool to help you learn to maintain a 90+ cadence .The device can be set to beep at any cadence desired to help you stay on track. It�s a small watch-like disc that can be set to beep at any frequency. The number on the unit is based on a percentage of a second, so when it is set at 1.0 it beeps once per second or a 60 cadence. Running should be done at 90+ which is .67 on the unit (3/4�s of a second). If the unit was set to .60 it would be 100 beats per minute.

Other workouts

A few more examples of workouts would be to run an out/back course, where you run out at 90 cadence and come back at 92-95 cadence. Another set would be to run 20 minutes at 90 cadence (or a .67 setting), 20 minutes at 92 cadence (a .65 setting), and 20 minutes at 95 cadence (a .63 setting). You can create many different workouts incorporating heart rate (HR) into the equation as well. Speaking of HR, here is one thing to keep in mind: when you first start working with the Tempo Trainer, your HR will be higher and it will take a few weeks for your body to adjust to the new cadence.

Take the time to increase your cadence as it will lead to a faster run-split over time. Be patient with your adaptation and challenge yourself to different cadences. Feel free to experiment and see how it goes � hopefully you will see improvement in your run cadence and run speed over the next few weeks and months!

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QuickQueen228

2013-04-11T13:46:42Z

GaineyBradshaw756

2013-04-07T19:45:53Z

72.174.26.207: Created page with "Well-Meaning Workout Strategies That Backfire Working Out at the Crack of Dawn Strategy: Setting your alarm for 5:00 a.m. to fit in a gym session before work. How it can bac..."

Well-Meaning Workout Strategies That Backfire

Working Out at the Crack of Dawn
Strategy: Setting your alarm for 5:00 a.m. to fit in a gym session before work.

How it can backfire: A morning workout can be a good idea if it's your only option, but if you're skimping on sleep in order to sweat, you may be stalling your progress. Not getting enough sleep can stall weight loss and lead to everything from fatigue to type 2 diabetes in the long run. Not to mention, you may not have the same amount of energy in the wee hours of the morning.

Solution: If your jam-packed day just won�t allow you to hit the hay earlier, you may need to let go of the �all or nothing� mentality when it comes to your workouts. If you like starting your day off with some exercise, wake up just 15 minutes earlier and do a short 10-minute workout in the morning, and then fit in two more 10-minute bouts of exercise at other intervals in your day. Studies show this strategy can be even more effective than one continuous sweat session, and you�ll be more likely to get a full night�s sleep, which is vital to your health and losing weight.

Following the 'No Pain, No Gain' Methodology
Strategy: If you aren�t drenched in sweat, blood, or tears by the end of your workout, you don�t consider it a successful session. Your motto is �go hard or go home� each and every time you train.

How it can backfire: A recent study found that exercise can be enjoyable and offer the same benefits (if not more) when you don�t beat yourself up during your workouts. The research, published in the journal Medicine & Science in Sports & Exercise, found that people who exercised three days a week at a "somewhat hard" intensity (that they actually found enjoyable) improved their aerobic capacity (something which has also been linked to improvements in BMI and blood pressure) by as much as 17 percent. Too much intensity all the time may make you feel worse after you exercise, not better, which isn�t a long-term strategy for success. Plus, continuously pushing your body to its limits can be stressful on your system, making you more susceptible to injury, illness, and overtraining.

Solution: Balance is key. Keep some high-intensity workouts in your rotation, just don�t let that be the only type of training you do. Alternate days of harder sessions (like CrossFit) with a softer routine (like a yoga class) the next.

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User:MurilloTorrey548

2013-04-06T19:01:06Z

72.174.26.207: Created page with " 10 Elements of a Perfect Freestyle Stroke The offseason is an ideal time to work on improving swimming technique. Whether you're planning a break after a long season or prep..."

10 Elements of a Perfect Freestyle Stroke

The offseason is an ideal time to work on improving swimming technique. Whether you're planning a break after a long season or preparing to ramp up your training for the next one, you may want to take the next few months to work on the checklist below�a list that can help you become a more efficient swimmer.

Although not even the world's best coach would be capable of providing a written list that could guarantee success, the following 10 points are core things to remember when attempting a perfect freestyle stroke (also known as the crawl).

With luck and perhaps a little poolside advice from another swimmer or instructor, these 10 items should ensure that you have the basic freestyle stroke mechanics down pat. You may already have several of them mastered, or you may just be starting to learn how to swim. Either way, there's no better time to make technical improvements than now.

Take one tip per week and only concentrate on that specific aspect of your stroke. The next week, choose to work on another tip, but remember the one you practiced the week prior. In 10 weeks time, not only should your stroke be markedly improved, but the improvements will feel natural and require less concentration because you added them together slowly over the course of a few months.

Rather than information-overloading yourself with too many things all at once (a common problem at weekend-long swim clinics), you will have taken several months to carefully master all the different, basic elements.

1. Head Position

Body position in the water is the most important component to swimming efficiently, and the position of your head dictates the position of the rest of your body. Look forward, with your hairline cresting the surface of the water in front of you (if your hairline is receding, then make sure that your forehead is just below the surface!).

Your neck and upper-back muscles should be relaxed, and assuming that your body is parallel to the bottom of the pool (as it should be), your head should be cocked forward about 45 degrees. If you "bury" your head into your chest, it will serve as a 25-pound form of resistance. It also will alter your body position by forcing your upper body to dive down and your hips to breach.

Conversely, if you look forward too far, your face will serve as resistance and your neck and upper-back muscles will tense up, causing fatigue and discomfort.

2. Reach Forward

With each stroke, make sure you are extending your arm to its maximum length. Many swimmers place their hand in the water in front of their head and begin their underwater pull. Instead, concentrate on placing your hand in the water about 15 inches in front of you, and then reach forward an additional 6 inches by extending your arm from your shoulder.

That little movement involving your shoulder (imagine you are standing and trying to reach for a ceiling just beyond your reach) can lengthen and smooth out your stroke for maximum efficiency.

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MurilloTorrey548

2013-04-06T19:01:03Z

User:YarboroughMarvin712

2013-04-06T14:00:49Z

72.174.26.207: Created page with " 5 Great GPS Cycling Apps for the iPhone Using any of these cycling apps, you can turn your iPhone into a GPS tool for tracking your time, distance, and speed -- and they're..."

5 Great GPS Cycling Apps for the iPhone

Using any of these cycling apps, you can turn your iPhone into a GPS tool for tracking your time, distance, and speed -- and they're a heck of a lot cheaper than a dedicated cycling computer. The best cycling apps also include helpful features like iPod support, Facebook and Twitter integration, and reporting graphs. Keep in mind that these apps will only work on GPS-enabled iPhones, including the iPhone 3G, 3GS and 4.

1. iMapMyRide+

With the iMapMyRide+ app (US$4.99), you can track all your vital cycling data, including time, speed, distance, and elevation. The app will also track heart-rate data via a dongle that must be purchased separately. You can view cycling routes on a map and sync your workout data to an online account at MapMyRide.com. Other features include Twitter integration, iPod support, and photo uploads.

2. Cyclemeter GPS

Cyclemeter GPS ($4.99) is different from many iPhone cycling apps in that it includes a ton of tracking and reporting features right in the app. Unlike its competitors, which normally require you to transfer your data online to view graphs, reports, and other data, Cyclemeter keeps it all within the app. It tracks speed, distance, elevation, and time; the app also integrates with Google maps so you can easily share your cycling routes via Facebook or Twitter. Voice announcements, email alerts, and iPod integration are just some of Cyclemeter�s many additional features.

Cycle Tracker Pro ($4.99) has a beautiful, intuitive interface that makes it easy to see your GPS cycling data at a glance. The app tracks all the cycling information you would want, including altitude, distance, calories, time, speed, and average speed. You can play music right from your iPod or program audio prompts for your workout. I also like that you can race against your best times or set a �power boost� song to play when you need extra motivation. Cycle Tracker Pro also includes Facebook and Twitter integration.

The B.iCycle app ($9.99) tracks a good amount of information for your next cycling trip, including time, speed, distance, altitude, and calories. You�ll have to transfer your data to a free third-party website to view detailed reports and analysis, but B.iCycle does integrate with OpenStreetMaps to view thousands of user-submitted bike trails. The app also includes an auto-pause feature so the timer will pause automatically when you stop moving. iPod integration is another plus.

5. Cycle Watch

Cycle Watch ($1.99) is the best GPS cycling app for those on a budget. It�s cheaper than competing cycling apps, but it still includes the must-have features. Distance, speed, time, and elevation are all calculated, and cycling routes are displayed on a map. You can also compare times to previous outings on the same route. Cycle Watch doesn�t include quite as many reporting features are more expensive cycling apps, but monthly totals are available.

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YarboroughMarvin712

2013-04-06T14:00:45Z

User:PartidaHudgins938

2013-04-04T13:53:54Z

72.174.26.207: Created page with "Off-Grid Ranch in Montana Every year my wife and I leave our quiet home in Portland, Oregon for our friend�s 500 acre ranch in western Montana to get away from it all and e..."

Off-Grid Ranch in Montana

Every year my wife and I leave our quiet home in Portland, Oregon for our friend�s 500 acre ranch in western Montana to get away from it all and enjoy the great outdoors. In the 12 hours it takes us to drive there, we transition from our traditional life with all of the amenities one expects to find in the city to a total off-grid experience.

I�ve been making this trip for over a decade now, and have become accustomed to the off-grid lifestyle. Now, I can make the transition instantly and find that I do not miss my grid-tied energy appliances in the least. However, the first few years took some getting used to. No lights that turn on with a wall switch, no running water (we use a hand pump to pump water up from the cistern), no refrigerator (we use large coolers and block ice purchased in the nearest town), and no modern bathroom facilities (a simple outhouse until recently. A couple of years ago we dug a crib septic system and installed a flush toilet. The water is fed to the toilet from the irrigation system), and all cooking performed on a wood or propane stove.

At the ranch, we do have a computer and a land line for dial-up access to the Internet, so we are not completely cut off from civilization. We also have lights (with dimmable compact fluorescent bulbs), a television, VCR, and a radio should we ever decide to use them. All of these electronic devices require electricity to operate, of course, and the energy for them is 100% supplied by solar power. The ranch has a moderately sized solar panel which charges a series of batteries. These batteries, in turn, provide the power for the lights, computers, etc. There is also a back up generator if required.

I have learned over the years, to bring my own solar devices and chargers as well. Now I bring my solar ipod charger to keep my ipod charged. I also bring a Solio solar hybrid charger to capture solar power and take with me hikes and overnight camping trips. The Solio solar hybrid charger comes in very handy when I need to recharge my GPS, cell phone, or even give my laptop a quick boost.

In addition, I have found a few products from Everlite which provide me with solar power lighting options which allow me to dispense with traditional flashlights (and their batteries) and lanterns such as the Coleman white gas and/or battery powered styles.

The Everlite solar LED spotlight captures energy from the sun and will easily provide enough light to read by in the evening, light up a small room, or provide enough light to get around with at night in the pitch blackness. Similarly, Everlite has a mini Everlite LED lamp which is small enough to fit in the palm of your hand and is what I use in place of a flashlight when making a trip to the outhouse after dark. Lastly, Everlite also has a solar headlamp LED device which also charges from the sun works like a traditional headlamp.

Every year, after returning home, I am much more conscious of devices which I can use with solar power and take with me to the ranch. My annual off-grid experience is something that I look forward to every year, and I am always looking at ways to live more sustainably at the ranch while enjoying some of the comforts of home. If it wasn�t for work and family, I could easily live the off-grid lifestyle permanently.

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PartidaHudgins938

2013-04-04T13:53:50Z

User:GoebelNowell737

2013-04-03T14:40:02Z

72.174.26.207: Created page with " TIPS FOR WALKING FASTER 1. Use good posture. Walk tall, look forward, (not at the ground) gazing about 20 feet ahead. Your chin should be level and your head up. 2. Keep yo..."

TIPS FOR WALKING FASTER

1. Use good posture. Walk tall, look forward, (not at the ground) gazing about 20 feet ahead. Your chin should be level and your head up.

2. Keep your chest raised, and shoulders relaxed (shoulders down, back and relaxed).

3. Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back (not side to side - arms should not cross your body.) Do not swing elbows higher than your sternum (breast bone). Swing your arms faster and your feet will follow.

4. Tighten your abs and buttocks.. Flatten your back and tilt your pelvis slightly forward.

5. Pretend you are walking along a straight line. Resist the urge to elongate your steps. To go faster -- take smaller, faster steps.

6. Push off with your toes. Concentrate on landing on your heel, rolling through the step and pushing off with your toes. Use the natural spring of your calf muscles to propel you forward.

7. Breathe naturally. As you walk, take deep, rhythmic breaths, to get the maximum amount of oxygen through your system. Walk fast enough that your breathing is increased yet you are not out of breath.

WALKING DON'TS
Common mistakes made by walkers...

1. Do not over stride

2. Do not use too vigorous arm movements

3. Do not look at the ground

4. Do not hunch your shoulders

5. Do not carry hand weights or place weights on your ankles

What is the difference in power walking, fitness walking, and racewalking?

Fitness walking is called by many different names - power walking, fitness walking, health walking. Power walking is commonly used to represent an exaggerated walking style. This style of overstriding and exaggerated arm movements is often linked with injuries. Because of this I don't generally use the term power walking. A better term for a healthful energetic walking pace is "fitness walking".

Fitness walking is much more than a stroll or nature walk. When fitness walking you incorporate the muscles of the upper body making it a GREAT aerobic activity. It burns approximately the same calories as running, yet it is much easier on the body. Because more muscles are used it burns calories much quicker than less aggressive walking. It also tones muscles in the buttocks, thighs, hips, shoulders, upper back and abs. Most fitness walkers average about 12 to 15 minutes per mile.

Unlike racewalking; there is no official definition. There are no rules. If you walk at a purposeful fitness walking pace using good technique you are a fitness walker. Use tips above to insure good walking form and to increase your pace.

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GoebelNowell737

2013-04-03T14:39:58Z

User:OdeleHamer826

2013-04-02T18:38:31Z

72.174.26.207: Created page with "Swim Long, Short, or Efficient - Which Type of Swim Training is Better? Which is it - should I train long, train fast, or train to be efficient? To train faster means taking ..."

Swim Long, Short, or Efficient - Which Type of Swim Training is Better?

Which is it - should I train long, train fast, or train to be efficient? To train faster means taking more rest between shorter repeats. To train longer means taking less rest between longer repeats. And then there is the "it's efficiency that counts - so swim like a fish" folks.

Articles by Ron Johnson, Sheila Taormina, and Terry Laughlin present some compelling arguments on training long, training fast, or training for efficiency. My summaries may be a little over-simplistic, but I hope to have captured the essence of each author's ideas.

Ron Johnson (former coach at ASU and Sun Devils Masters) addresses the argument of doing high quality or "under-load" work (making fast swimming in a workout easier) or high quantity or overload work (making swim training harder). Some coaches see them as mutually exclusive. You either train hard or train fast. However, more and more are finding the value of mixing the two. The signs are in the continued fast swimming over a series of competitions, as in recent World Cup meets. These ideas are probably more applicable to events of 200-meters and below, events where speed is a bigger factor than endurance, but even in the 1500-meter races, speed is important. The right mix and timing of performing overload and under-load work is a potential key to faster swimming.

Terry Laughlin (from Total Immersion) presents his point of view - that it is vital to swim as efficiently as possible by practicing three key concepts: power from the core, hands lock in place in the water, and gain speed by using the body, not the limbs. Depending upon the swimmer's goals, many will get more out of being more efficient than they will from trying to get a little faster by expending a lot of energy. Decrease stroke count and get the most from every stroke. Be certain get as much out of every stroke as possible. In the long run, it's better to be technically efficient at swimming.

Sheila Taormina (She has made US Olympic teams in swimming, triathlon, and modern pentathlon) presents her views on coaching swimmers to swim fast by locking on to the water and using the athlete's muscles to get the body moving - and to keep moving. No gliding! Not a new concept, but to swim fast once sound technique is in place, more is needed than to simply keep making the technique better. The emphasis needs to be on developing the physiological systems involved - develop fitness - and use that fitness to increase power output. Find the right balance between stroke rhythm and stroke count without any pause or glide. Keep something pushing on the water (or holding the water) at all times. Practicing good technique and increasing the ability to exert force on the water results in faster swimming.

You have to make decisions when you train. Why are you swimming? What do you want get out of the work you put in? I think a blend of all of these ideas can be used. Start by developing good technique and building a solid endurance base. Then keep your good technique and begin adding speed elements to your training. No one would argue against the idea that the most efficient, most powerful swimmer is likely the best - but how to get there?

Deciding exactly how to train - what you think is right - is one of the fun things about swimming. Who's to say there is only one way to do things?

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OdeleHamer826

2013-04-02T18:38:27Z

EffieMayer20

2013-04-02T14:58:44Z

72.174.26.207: Created page with " Best Exercise and Fitness Apps for iPhone and iPod Touch If your iPod Touch, iPhone or iPad is an essential part of your workout, you've probably scrolled through the endle..."

Best Exercise and Fitness Apps for iPhone and iPod Touch

If your iPod Touch, iPhone or iPad is an essential part of your workout, you've probably scrolled through the endless array of fitness apps available, wondering which ones are worth the time and money.

The right fitness app can give you the boost you need to get through your workouts, but the wrong one can leave you frustrated. I've done a little research and put together a list of my favorite exercise and fitness apps covering everything from strength training and yoga to weight loss and running.
1. iPump & Fitness Builder
Price: $9.99
Compatible With: iPhone, iPod touch, iPad. Requires iOS 5.1 or later.

Though expensive, iPump is well worth the price. Stand-out features:

Workouts drawing from thousands of unique exercises and equipment including, weights, kettlebells, BOSU, foam roller, TRX and more.
Search workouts by location (hotel, home, gym, etc.), goal (arms, abs, cardio, etc.) or keyword.
An exercise database with incredible variety. My favorites - squat thrust to push up with a med ball and 180 swings with a kettlebell.
Videos of each exercise.
The ability to edit workouts or create your own.

I love that iPump offers such incredible variety in their workouts and exercises. Also available, iPump Trainer workouts for an extra fee.

2. FitnessClass for iPad

Price: Free (Actual classes are extra)
Compatible With: iPad. Requires iOS 5.1 or later.

This app works with iPad, but it's worth mentioning because it's kind of awesome. The app itself is free and gives you access to hundreds of streaming exercise videos which you can then preview and purchase. PumpOne (who also created Fitness Builder (see above)), created the app, so you'll see a variety of PumpOne workouts as well as videos from well-known instructors like Kathy Smith, Cathe Friedrich and Patrick Goudeau. Classes are usually $1.99-$3.99 for a 30-day pass or $9.99 and up to buy the class outright and include everything from kettlebell workouts, kickboxing, step, yoga and more. It only works with wi-fi or 3G, but there may be downloadable workouts soon.

3. MotionTraxx Radio

Price: $2.99
Compatible With: iPhone, iPod touch, iPad

I'm a big fan of Deekron the Fitness DJ and Motion Traxx, a free Podcast offering a huge selection of walking, running and fitness workouts set to dance music at different BPMs.

For $2.99, this app allows you to stream a variety of workouts to your smartphone: Steady state, intervals, walking, running or even boot camp workouts.

I have had problems with the app crashing, sometimes right in the middle of a workout. This may be because my 3G connection is spotty in my neighborhood, so this may not be a problem if you have better reception.

If you're a walker or runner and you like to move at a certain pace (or you want to be able to work at a harder pace), this app is a must have.

4. BeatBurn Treadmill/Outdoor Trainer

Price: $3.99
Compatible With: iPhone, iPod touch, iPad. Requires iOS 4.3 or later. Optimized for iPhone 5

Interval workouts are incredibly popular and effective, and they're much easier to do when you have a program to follow. BeatBurn offers that guidance, but in a unique way. Not only do they include music that changes to match your running pace, but you can actually change the pace at any time during the workout if things move too fast or slow. There's a coach offering occasional motivational pep talks throughout the workout and the screen shows the intervals as well as your speed, calories burned and incline (if you choose the treadmill option).

They also have BeatBurn Elliptical Trainer and Tempo Magic Pro.

5. Power 20

Price: $.99
Compatible With: iPhone 3GS, 4, 4S, and 5, iPod touch (3rd, 4th and 5th generation), and iPad. Requires iOS 5.1 or later.

Power 20 includes three 20 minute workouts with a variety of body weight exercises such as pushups, burpees, squats, triceps pushups, single leg squats, tuck jumps, planks and more. The app is about as simple as you can get. You launch it, start with 'the Gym' workout (which means the background scene is at a gym), choose your level - 1, 2 or 3 - and go. The app uses an animated character to demonstrate each exercise and then you start, completing a circuit of exercises for a certain number of reps or a certain length of time for a total of 20 minutes.

You can unlock other workouts, one at the beach and the other on an imaginary yacht which, I suppose, is the closest most of us will ever come to seeing one of those.

The workouts change each time and, a nice plus, you can listen to your music while you use the app. Overall, the app is easy to use and the workouts are pretty good, although some of the exercises can get tedious - doing 45 crunches, for example, which is a little excessive. Still, a great value for the price and a nice option for when you're traveling or just want a quick body weight workout.

For more information on this topic please visit: http://www.heartratewatchcompany.com/garmin-edge-510-p/g510.htm

MaggieBrenner150

2013-04-01T21:12:40Z

72.174.26.207: Created page with "Why fast pedaling makes cyclists more efficient Recently we reported that cyclists are usually more efficient on both hills and flat terrain when they pedal quickly (at about..."

Why fast pedaling makes cyclists more efficient

Recently we reported that cyclists are usually more efficient on both hills and flat terrain when they pedal quickly (at about 80-85 rpm) rather than at slower cadences.

Now, a new study suggests that the greater efficiency may be related to the rapid rate at which glycogen is depleted in fast-twitch muscle fibers during slow, high-force pedaling.

To determine the actual effects of slow and fast pedaling on leg-muscle cells, scientists at the University of Wisconsin and the University of Wyoming asked eight experienced cyclists to cycle at an intensity of 85% V02max for 30 minutes under two different conditions.

In one case the cyclists pedaled their bikes at 50 revolutions per minute (rpm) while using a high gear. In the second case, the athletes pedaled in a low gear at 100 rpm. The athletes were traveling at identical speeds in the two instances, so their leg-muscle contractions were quite forceful at 50 rpm and moderate -- but more frequent -- at 100 rpm.

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As it turned out, the athletes' oxygen consumption rates were nearly identical in the two cases, and heart and breathing rates, total rate of power production, and blood lactate levels were also similar.

However, athletes broke down the carbohydrate in their muscles at a greater rate when the 50 rpm strategy was used, while the 100 rpm cadence produced a greater reliance on fat.

The greater glycogen depletion at 50 rpm occurred only in fast-twitch muscle cells. Slow-twitch muscle cells lost comparable amounts of their glycogen at 50 and 100 rpm, but fast-twitch cells lost almost 50 percent of their glycogen at 50 rpm and only 33 percent at 100 rpm, even though the exercise bouts lasted for 30 minutes in each case.

This rapid loss of carbohydrate in the fast-twitch cells during slow, high-force pedaling probably explains why slow pedaling is less efficient than faster cadences of 80-85 rpm.

Basically, as the fast fibers quickly deplete their glycogen during slow, high-strength pedaling, their contractions become less forceful, so more muscle cells must be activated to maintain a particular speed. This activation of a larger number of muscle cells then leads to higher oxygen consumption rates and reduced economy.

This scenario, in which slow pedaling pulls the glycogen out of fast-twitch muscle cells, may sound paradoxical but it isn't; after all, slow pedaling rates are linked with high gears and elevated muscle forces, while fast cadences are associated with low gears and easy muscle contractions.

Since fast-twitch fibers are more powerful than slow-twitch cells, the fast-twitch fibers swing into action at slow cadences, when high muscular forces are needed to move the bicycle along rapidly.

On the other hand, "fast" pedaling rates of 80-100 rpm are not too hot for the slow-twitch cells to handle. Slow-twitch cells can contract 80-100 times per minute and can easily cope with the forces required to pedal in low gear.

Another possible paradox in the Wisconsin/Wyoming research was that fast pedaling led to greater fat oxidation, even though maximal fat burning is usually linked with slow-paced efforts.

Basically, the higher fat degradation at 100 rpm occurred because the slow-twitch cells handled the fast-paced, low-force contractions. Slow-twitch fibers are much better fat-burners than their fast-twitch neighbors.

Fortunately, there's a bottom line to all this: During training and competition, cyclists should attempt to use fast pedaling rates of 80-85 rpm, both on the flat and on inclines.

Compared to slower cadences, the higher pedaling speeds are more economical and burn more fat during exercise. Ultimately, the high pedaling rates also preserve greater amounts of glycogen in fast-twitch muscle fibers, leading to more explosive "kicks" to the finish line in closing moments of races. (European Journal of Applied Physiology, 1992)

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User:MechelleMurray500

2013-03-31T19:12:32Z

72.174.26.207: Created page with "Training For Endurance Maintain fuel levels Use a 'Trickle feed' system - eating and drinking small amounts regularly. Drink every 10-15 minutes and eat every 20-30 minu..."

Training For Endurance

Maintain fuel levels

Use a 'Trickle feed' system - eating and drinking small amounts regularly. Drink every 10-15 minutes and eat every 20-30 minutes. A countdown alarm feature on your watch will assist with the timing.
Don't consume large meals whilst cycling, as more blood will go to your stomach, weakening your legs and causing indigestion.
Good fluids are water, along with Gatorade, milkshakes and vegetable juice.
Bananas, apples, sultanas, dried apricots, fruitcake, sandwiches, vanilla slices and meat pies kept the legs turning!
Too much plain water can increase your chance of developing hyponatremia or depleted salt levels in the blood. Electrolyte products like Gatorade (or cheaper to buy Staminade in powder form) will ensure salt levels do not deplete.

Staying comfortable

Prevent saddle sores. If you have trouble with a rash or boils from sitting on the saddle too long, try washing the problem area with a products such as Betadine Surgical Antiseptic Scrub, T-tree, lavender or eucalyptus oil before and after cycling. Betadine is a bactericidal, fungicidal and virucidal cleanser, and is available from the chemist. If you are unsure about the use of any of these products, seek professional advice from a health food store, pharmacist or doctor.
Change your knicks (bike pants) every 6 hours, especially in warmer weather. If you get sore try a variety of nappy rash creams or be patient and wait a couple of days for your hide to thicken! Try using a gel seat cover.
Male and female cyclists should use gender appropriate bike knicks. For women there are special 'ladies knicks' and special women's saddles, designed to suit the female anatomy.

Look after your body

Nothing can save your knees if they become painful. Knees are usually sore during the first couple of hours back on the bike in the morning.
Cold weather makes them worse. Keep your legs rolling over, but don't push huge gears. Wear long knicks or leg warmers. Check your seat height and body position. Try altering your seat or handlebars slightly.

Look after your mind

Fatigue and loneliness. It's important to evaluate yourself throughout the day, hour by hour, as conditions change constantly.
Keep alert by concentrating on your goal - the distance you intend to achieve each day. Keep positive images and words rolling along with your wheels. Concentrate on strong, powerful words.

Endurance training rides

A local cycling group might help you with your training program.

Once you are feeling comfortable on your bike and have built up the weekly total, include some hills on your training ride. Find a long steady climb and constantly ride it, changing gears to match the hill.

On hills, use your gears and change down. This will build up strength that you will need when you start riding past the 70km mark.

There is no need to stand up on the pedals. Riding hills sitting in the seat is more energy efficient. You can stand up for short sessions (say 50 metres) to stretch the legs and give your bottom a rest.

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MechelleMurray500

2013-03-31T19:12:28Z

BottKellogg662

2013-03-31T15:37:45Z

Best Exercise and Fitness Apps for iPhone and iPod Touch

If your iPod Touch, iPhone or iPad is an essential part of your workout, you've probably scrolled through the endless array of fitness apps available, wondering which ones are worth the time and money.

The right fitness app can give you the boost you need to get through your workouts, but the wrong one can leave you frustrated. I've done a little research and put together a list of my favorite exercise and fitness apps covering everything from strength training and yoga to weight loss and running.
1. iPump & Fitness Builder
Price: $9.99
Compatible With: iPhone, iPod touch, iPad. Requires iOS 5.1 or later.

Though expensive, iPump is well worth the price. Stand-out features:

Workouts drawing from thousands of unique exercises and equipment including, weights, kettlebells, BOSU, foam roller, TRX and more.
Search workouts by location (hotel, home, gym, etc.), goal (arms, abs, cardio, etc.) or keyword.
An exercise database with incredible variety. My favorites - squat thrust to push up with a med ball and 180 swings with a kettlebell.
Videos of each exercise.
The ability to edit workouts or create your own.

I love that iPump offers such incredible variety in their workouts and exercises. Also available, iPump Trainer workouts for an extra fee.
More Info
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2. FitnessClass for iPad

Price: Free (Actual classes are extra)
Compatible With: iPad. Requires iOS 5.1 or later.

This app works with iPad, but it's worth mentioning because it's kind of awesome. The app itself is free and gives you access to hundreds of streaming exercise videos which you can then preview and purchase. PumpOne (who also created Fitness Builder (see above)), created the app, so you'll see a variety of PumpOne workouts as well as videos from well-known instructors like Kathy Smith, Cathe Friedrich and Patrick Goudeau. Classes are usually $1.99-$3.99 for a 30-day pass or $9.99 and up to buy the class outright and include everything from kettlebell workouts, kickboxing, step, yoga and more. It only works with wi-fi or 3G, but there may be downloadable workouts soon.
3. MotionTraxx Radio
""Image Courtesy of Motion Traxx

Price: $2.99
Compatible With: iPhone, iPod touch, iPad

I'm a big fan of Deekron the Fitness DJ and Motion Traxx, a free Podcast offering a huge selection of walking, running and fitness workouts set to dance music at different BPMs.

For $2.99, this app allows you to stream a variety of workouts to your smartphone: Steady state, intervals, walking, running or even boot camp workouts.

I have had problems with the app crashing, sometimes right in the middle of a workout. This may be because my 3G connection is spotty in my neighborhood, so this may not be a problem if you have better reception.

If you're a walker or runner and you like to move at a certain pace (or you want to be able to work at a harder pace), this app is a must have.
4. BeatBurn Treadmill/Outdoor Trainer
""Paige Waehner

Price: $3.99
Compatible With: iPhone, iPod touch, iPad. Requires iOS 4.3 or later. Optimized for iPhone 5

Interval workouts are incredibly popular and effective, and they're much easier to do when you have a program to follow. BeatBurn offers that guidance, but in a unique way. Not only do they include music that changes to match your running pace, but you can actually change the pace at any time during the workout if things move too fast or slow. There's a coach offering occasional motivational pep talks throughout the workout and the screen shows the intervals as well as your speed, calories burned and incline (if you choose the treadmill option).

They also have BeatBurn Elliptical Trainer and Tempo Magic Pro.
More Info
5. Power 20
""Paige Waehner

Price: $.99
Compatible With: iPhone 3GS, 4, 4S, and 5, iPod touch (3rd, 4th and 5th generation), and iPad. Requires iOS 5.1 or later.

Power 20 includes three 20 minute workouts with a variety of body weight exercises such as pushups, burpees, squats, triceps pushups, single leg squats, tuck jumps, planks and more. The app is about as simple as you can get. You launch it, start with 'the Gym' workout (which means the background scene is at a gym), choose your level - 1, 2 or 3 - and go. The app uses an animated character to demonstrate each exercise and then you start, completing a circuit of exercises for a certain number of reps or a certain length of time for a total of 20 minutes.

You can unlock other workouts, one at the beach and the other on an imaginary yacht which, I suppose, is the closest most of us will ever come to seeing one of those.

The workouts change each time and, a nice plus, you can listen to your music while you use the app. Overall, the app is easy to use and the workouts are pretty good, although some of the exercises can get tedious - doing 45 crunches, for example, which is a little excessive. Still, a great value for the price and a nice option for when you're traveling or just want a quick body weight workout.

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User:GarryKearney471

2013-03-30T21:41:27Z

72.174.26.207: Created page with "Hill Stations in the Himalayas When faced with the Indian summer heat, the colonial Brits used to escape to the mountains. Some of the hill stations in the Himalayas that wer..."

Hill Stations in the Himalayas

When faced with the Indian summer heat, the colonial Brits used to escape to the mountains. Some of the hill stations in the Himalayas that were frequently visited by the Brits are still popular holiday destinations.

Shimla, in Himachal Pradesh at the foothills of the Himalayas, used to be the summer capital of the British colonial administration. Today it is popular with Indian visitors, especially couples on honeymoon. You can travel to Shimla by the �toy train�, a narrow gauge mountain railway that travels slowly through some very picturesque scenery.
Himachal Pradesh View

Himachal Pradesh View

Dharamsala and the nearby McLeod Ganj are home to India�s biggest Tibetan refugee community. McLeod Ganj is the headquarters of the Dalai Lama and the Tibetan Government in Exile. The area is filled with Tibetan Buddhist temples and monasteries, museums and cultural centres and Tibetan restaurants and shops. Dharamsala is very popular with foreigners and has opportunities for volunteer work, for Tibetan Buddhist studies, for trekking and for simply sitting back and admiring the mountain views.

Manali used to be a destination for backpackers and budget travellers, but today it is a busy hill town and popular with Indian and international holidaymakers. Located at the comfortable altitude of 2050 metres, Manali is a good base for exploring the nearby Kullu and Parvati Valleys. These are some of the most beautiful parts of India, with forest-covered hills, mountain streams running through picturesque valleys, and small villages surrounded by meadows and apple orchards.

You can visit holy places (there are several in the area), trek to the mountains, or try activities from river rafting and fishing to mountaineering. Manali is also the starting point for the journey further into the Himalayas and to Ladakh: the northernmost part of India.

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GarryKearney471

2013-03-30T21:41:24Z

User:WellerTheodore492

2013-03-30T18:18:36Z

72.174.26.207: Created page with "Hiking The ALps For years, retired French chemical engineer Maurice Chazalet dreamed of an Alps thru-hike. But traversing the length of the range from the roof of the Balkan ..."

Hiking The ALps

For years, retired French chemical engineer Maurice Chazalet dreamed of an Alps thru-hike. But traversing the length of the range from the roof of the Balkan Peninsula, in Slovenia, through Austria, Germany, Liechtenstein, Switzerland, Italy, France, and down to the beaches of Monaco required a veritable library of guidebooks. The prospect of slogging thousands of miles with 30 pounds (14 kilograms) of literature in a backpack is one that no hiker would relish.

But in the summer of 2005, Chazalet's three-month expedition finally became feasible. That's when the eight-member Alpine Convention officially unveiled the completed signage for the Via Alpina, Europe's first trans-Alps trail.

Suddenly, tiny Slavic villages and tucked-away French farms, rustic vineyards in Liechtenstein, and Italian patron-saint festivals (previously unknown to all but the most punctilious guidebook readers) became accessible to the average hut-to-hut trekker along the range's main trails.

"I now have a much more global view of the Alps," says Chazalet, 67, who navigated 1,500 miles (2,414 kilometers) from the Adriatic Sea to the Mediterranean entirely with maps downloaded from the Via Alpina Web site (www.via-alpina.org). "While hiking in Austria, I saw a father and his daughter reaping a field by hand on a very high slope. Nobody in France works land like that anymore."

Conceived in 2000 and established in 2002, the Via Alpina is the brainchild of France's No�l Lebel, then general secretary of the Alpine Convention. His goal was to preserve the cultures and character of a range facing the corrosive threats of global warming and automobile traffic. The 6.3-million-dollar plan, funded jointly by the European Union and the eight Alpine states, resulted in five new international trails covering more than 3,100 miles (4,989 kilometers). Its main artery, the Red Trail, which Chazalet hiked, crosses borders 44 times and traverses the Alps in 161 distinct stages.

Map: The Alps' Via Alpina

Alpine trekking is a perennial classic, drawing millions of summer hikers who prowl old Roman roads and medieval footpaths among glaciated peaks, wildflower-carpeted meadows, plunging valleys, and quiet mountain villages. While roughing it is always an option, the Alps trekker is more likely to dine on local delicacies�Swiss fondue, French p�t�, German pilsner�at comfortable village lodges and well-established hut systems along the way.

What the Via Alpina brings to this formula is cohesion, providing a center of gravity to an otherwise disparate number of itineraries. It stitches together some of the region's most famous routes: the Tour du Mont Blanc in France, the Triglav Lakes Valley Circuit in Slovenia, and the Col du Grand-Saint-Bernard between Switzerland and Italy, among them. But more than just marking out a navigable thruway, the Via Alpina organizers have also designed the most comprehensive Web site ever assembled for Alps trekking, a one-stop shop in five languages with detailed information on trail stages, hiking distances, GPS coordinates, challenge levels, and lodging options from huts (or refuges, in Alpine parlance) to chalets.

For trek-it-alone types, the trail system makes it easier to tailor an ideal two- or three-section expedition. If you prefer a trip where the way is guided and the heavy loads are portered ahead, the VA's database can help you personalize an itinerary so you can tell outfitters exactly where you want to go. Today, even a novice trekker can be as informed about the route underfoot�and the paths less traveled�as the wiliest of Alpine veterans.

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WellerTheodore492

2013-03-30T18:18:33Z

User:BoehmBurger847

2013-03-30T14:20:24Z

72.174.26.207: Created page with " John Hancock Financial Announces 2013 Elite Field BOSTON, MA, January 15, 2013 - In its 28th year as principal sponsor of the Boston Marathon, John Hancock Financial today a..."

John Hancock Financial Announces 2013 Elite Field

BOSTON, MA, January 15, 2013 - In its 28th year as principal sponsor of the Boston Marathon, John Hancock Financial today announced the elite field for the 117th running of the Boston Marathon on April 15. A complete field list follows.

EDITOR'S NOTE - As of March 28, John Hancock has updated its Field List for the John Hancock Elite Athlete Team. Additions to the elite field include Tirfi Tsegaye Beyene, Lelisa Desisa Benti, Laban Korir, and Deriba Merga.

Tirfi Tsegaye Beyene set a course record in Paris last year before finishing runner-up in Berlin in a personal best 2:21:19. This past January, she won the Dubai Marathon and has finished on the podium in ten career marathons.
Lelisa Desisa Benti made his marathon debut in Dubai this year and won the race in 2:04:45. A young talent, Benti won the 10,000m at the African Junior Athletics Championships in 2009 and won the gold medal in the half marathon at the All-Africa Games in 2011.
Laban Korir was runner-up in Amsterdam in 2011, finishing in 2:06:05. He ran the Boston Marathon last year and placed sixth.
Former Boston Marathon champion Deriba Merga, of Ethiopia, is a late addition to the field. Merga won the Boston Marathon in 2009 and placed
third in 2010. He is an All-African gold medalist in the half marathon and was fourth in the 2008 Beijing Olympic Games Marathon. In 2012, he finished second at the New York City Half Marathon in 59:48 and has run under one hour in the half marathon eight times. This year, he finished second in the Houston Half Marathon in January and fourth at the Paris Half Marathon in March. His marathon personal best time is 2:06:38.

Cancellations in the women�s field include Asefelech Mergia Medessa and Karolina Jarzynska due to lack of fitness.

Cancellations in the men�s field include Moses Mosop, Ryan Hall, Shami Dawit, Eric Gillis, Lucas Rotich, and Guar Marial due to injury. Mosop sustained a calf injury that has prevented necessary speed-work preparation. Hall missed crucial training due to a quadriceps strain. Marial dropped due to a foot injury sustained in a recent race.

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BoehmBurger847

2013-03-30T14:20:18Z

User:LaveryPelletier387

2013-03-29T15:16:44Z

72.174.26.207: Created page with "Interval training will boost your cycling speed and stamina Hey friends, it's the home stretch. In just a few weeks, we'll be jumping into our springtime training. While it ..."

Interval training will boost your cycling speed and stamina

Hey friends, it's the home stretch. In just a few weeks, we'll be jumping into our springtime training.

While it may still be a bit chilly, finer weather is just waiting around the next bend and with it, top-notch fitness.

By now you've started your base training: those long, steady miles designed to prepare the body for the more taxing workouts of cycling season. Just a few more workouts and you'll be flying.

But you remember your freshman-year economics courses: "There's no free lunch," they always tell you. And in the case of cycling fitness, that price is paid in intervals.

Pyramid intervals

OK, now catch your breath and relax: Intervals aren't that bad. They challenge the human body at a variety of levels. You can do them at lower intensity and for longer duration say, four 15-minute efforts or much shorter, harder ones.

Few of us outside of the pros have time to perform multiple types of intervals throughout the week. Longer "tempo" intervals are great if you have the time to specify your workouts. Most folks, though, have the time to get in one good workout during the week or weekend, and that's got to do.

With that in mind, let's first discuss the one workout you should do this cycling season in prep for a big event.

"They're the best interval ... the pyramid. I've been doing them since I was 16," says Christian Vande Velde, the U.S. Postal Service cycling team rider who's competed in the Tour de France and on the track at world's and in the World Cup.

"You do one minute, then two, then three, with the same amount of rest in between. It's a max effort," Vande Velde explains.

The workout is straightforward and efficient. With a 10- to 15-minute warm-up and cool down, and one or two "pyramids," you can complete the entire workout in less than an hour. Perfect for lunch time or early-morning weekend training.

I asked Vande Velde which one workout a part-time cyclist should do for fitness. He immediately answered with "the pyramid," explaining, "They're good for all around because three minutes is almost endurance and one minute is like a kilo ... They're a good trainer workout, too."

What Vande Velde means is that different intervals train different physiologic capacities. The one minute, or "kilo," helps build short-term, explosive power. This type of fitness will help you close or bridge a gap, escape in the final miles of a race, or ride away over a particularly rocky section in a mountain-bike event.

The "endurance"-type intervals works at a slightly lower intensity and builds longer-term muscular endurance for sustained climbs, windy road races or time trials. The advantage of doing pyramids is that you'll train over a variety of zones during your workout.

The pyramid can be done on a mountain or road bike, indoors on a trainer or rollers, or out on the road or trail. Vande Velde further recommends doing your intervals on the same terrain (a long hill, stretch of road, or wherever) each week so you can gauge your fitness as you improve.

After you've reached a solid base of general training, it's time for your pyramids. One day a week, one day on the weekend, maximum. Intervals are like a powerful drug: Just a little and you're flying high, too much and it's lights out.

Start with one pyramid (one set of a one-minute, two-minute and three-minute effort with a minute's rest after each) during your workout, and after a few weeks add a second pyramid set. Take every fourth week off to avoid overtraining.

'Cruise' intervals

Suppose you've got a bit more time to put into your workouts. Cycling is one sport into which you may pour endless hours and energy, so if you've got the time and motivation, we can go nuts here.

We can get a little more specific on the bike, for starters, and that'll take up time and energy, believe me.

Another productive type of interval is the "cruise" interval, as detailed in Joe Friel's authoritative work The Cyclist's Training Bible. If you really want to get into the particulars of interval training, then check Friel's book, or log onto Ultrafit.com or Friel's online coaching program TrainingBible.com.

The cruise interval involves a longer interval, done at a slightly lower intensity. As with all intervals, you want to ride strongly throughout the length of the effort. Don't start hard during a 15-minute effort, only to crater and crawl the last five minutes. Get yourself up to an intensity you can hold for the full interval and keep it there.

A cruise interval will build longer-term endurance at an exertion level just below your anaerobic threshold. This will give you stamina for longer climbs, a time trial and the sustained effort of a mountain bike race.

Warm up, do a 10- or 15-minute effort, then recover by spinning an easy gear for five minutes or more (at least until your heart rate is down in zone 1 again, in which you'll be able to breathe through the nose comfortably -- see Friel's book more on the heart-rate zones). If you're up to it, try another, but remember that you want to finish the interval as strongly as you started it.

As with all intervals, you'll want to only do them as long as your body's responding. As soon as you can no longer raise your heart rate to the targeted level (high zone 3 for a short interval, high zone 2 or low 3 for a cruise interval -- roughly, gauge your own intensity), it's time to warm down and go home.

Likewise if your heart rate doesn't return to recovery level (zone 1) then it's time for the showers.

How and when?

The road bike is a bit better suited for interval training, but by no means do you have to stick to it for your workouts. Avoid, however, excessively rough terrain if you choose your mountain bike for an interval session. You want to focus on consistency, good form and steady effort, rather than struggling over rocky or loose earth.

This way you'll get a more thorough workout, rather than stopping to put a foot down or changing your cadence dramatically. Do your free-riding to work on skills and apply your fitness, but generally try and get your interval sessions done on easy terrain or on the road bike.

And remember Vande Velde's advice on where to train. Try and get back to the same hill or road for your intervals and pretty soon you'll notice you're covering more distance in less time ... and that means your fitness is coming along nicely.

For more information on this topic please visit the following: [http://blog.heartratewatchcompany.com/2013/03/23/iphone-5-ultimate-bike-computer-exclusively-at-hrwc/ iphone 5 bike computer], [http://blog.heartratewatchcompany.com/2013/03/23/iphone-5-ultimate-bike-computer-exclusively-at-hrwc/ iphone 5 cycling computer] and [http://blog.heartratewatchcompany.com/2013/03/23/iphone-5-ultimate-bike-computer-exclusively-at-hrwc/ iphone 5 bike computers]

LaveryPelletier387

2013-03-29T15:16:41Z

User:JamimaEshelman619

2013-03-29T12:07:53Z

72.174.26.207: Created page with " Cav�s Perfect Sprint Technique We all know that sprinting is just as much about tactics and timing as it is about the physical ability to turn over the pedals quickly. I w..."

Cav�s Perfect Sprint Technique

We all know that sprinting is just as much about tactics and timing as it is about the physical ability to turn over the pedals quickly. I wrote down some common sprinting mistakes in an earlier post, but these tips largely refer to the tactical side of things. Once you�ve mastered the timing and tactics, you still need a powerful sprint to take on the dozen other guys you�re contending with. We�ve had a great treat watching Thor and Cav go at it over the past three weeks and there�s some great examples of perfectly executed sprints.

One thing that struck me while watching the battle for the green jersey was seeing Cav�s sprint technique. I�ve rarely noticed such perfect form in a sprinter. Skip to the 2 minute mark in this video below and you�ll see what I mean. Notice the way Cav�s bike rocks perfectly from side to side without the slightest glitch (focus in on his saddle to see this). Thor�s form is pretty damn good too, but note the difference in Cav�s cadence. His high cadence and perfect form gives him an acceleration that allows him to create a massive gap so no one else can get on his wheel. No one has a chance!

You can see Cav rocking his bike from side-to-side during the sprint when he�s out of the saddle. This rocking motion has the bike moving away from the body relative to the downward-moving pedal while that same arm is pulling up on the handlebars. The upper body itself is kept straight on target with no side-to-side movement. Simply put, you are adding force from your arms to the force already being produced by your legs which will result in additional power. It�s difficult to get the timing right while maintaining perfect form so that arm movement and rocking adds to every pedal stroke � especially when you�re standing up at 130rpm.

Note that a track rider�s sprint technique is much different than the one just described.

I read in a recent magazine article that Cav doesn�t do much sprint specific training. He just throws in one or two 300m sprints at the end of most rides. He said that he trains for long 300m sprints (instead of 200m) just so he can be prepared if the situation arises. You can see that in the stage 19 video above Cav jumps at 300m and is able to hold out for that long. Not many people can do this. Also notice that 300m only takes him 20 seconds!

For regular people like us who do need to work on our sprint, here is a great sprint workout that focuses on technique and generating sprint power (from Hunter Allen):

6 x small ring sprints to start � 50 meters each with no gear changes � wind the gears out and stand up focusing on technique. You should be spinning at 120rpm at the finish of these sprints. Rest for about 2-3minutes between each.
Then do (3) x Big Ring- one gear change- Jump in the 53:17 from 20mph, and then wind out the gear and shift. Wind out that gear-(110-120rpm) and you are done. Rest for 3-5 minutes between each Big Ring sprint.
Then (3) x big ring � From 53:16 at 23mph- 2 gear changes, again winding out each gear. And Finish with 1 x big ring 53:15- from 26-28mph, and jump hard and sprint til you wind out that 53:13 gear! (this last one can be on a slightly downhill grade to help you get up to speed.) One of the goals of this workout is to get you to realize that you do not need to �dump� the chain into the hardest gear for a sprint.

Sprinting starts out with a hard jump in a gear that you can turn over. Then as you �wind� out each gear, you shift down one. You �work� down the gears with the rpm�s reach the correct range.

For more information on this topic please visit the following: [http://blog.heartratewatchcompany.com/2013/01/14/garmin-edge-510-best-value-and-features-for-a-bike-computer-for-2013/ Garmin Edge 510], [http://blog.heartratewatchcompany.com/2013/01/14/garmin-edge-510-best-value-and-features-for-a-bike-computer-for-2013/ Edge 510] and
[http://blog.heartratewatchcompany.com/2013/01/14/garmin-edge-510-best-value-and-features-for-a-bike-computer-for-2013/ Garmin 510]

JamimaEshelman619

2013-03-29T12:07:49Z

User:KaminskyKuster72

2013-03-28T22:12:17Z

72.174.26.207: Created page with "10 steps to your best ever time-trial A time-trial is bike racing at its simplest � just you, the bike and the clock. But don�t confuse simple with easy. There are no whe..."

10 steps to your best ever time-trial

A time-trial is bike racing at its simplest � just you, the bike and the clock. But don�t confuse simple with easy. There are no wheels to follow, no pack to hide in, and it hurts from the moment the starter shouts �go!� to the moment you cross the line.

In return, the TT offers a different kind of satisfaction to bunch racing. Nobody sits on your wheel then jumps out to beat you in the last 100m. Barring a mechanical or a sudden change in the wind, the best rider wins. It�s a pure test of your ability to ride a bike fast. Finish your first time trial and, when you�ve wiped the sweat from your eyes, most riders will have the same thought: �I want to go faster!�
1 Pole position

All the bling kit in the world won�t make you go faster if your body acts like a giant air brake. �The rider makes up over 80 percent of the frontal area,� says Chris Boardman, arguably Britain�s best ever TT rider, �and at any reasonable speed 90 percent of the energy you produce goes into overcoming wind resistance.� Cut that resistance and you�ll go faster.

Keen riders can head for a wind tunnel for guidance, or you can put your TT bike on a turbo or set of rollers in front of a full-length mirror. �Making your silhouette smaller is a crude but fairly accurate way to reduce drag,� says Boardman. �Triathlon bars bring your arms in and round off your shoulders. Dropping your body also has a significant impact for every centimetre lower you go.�

But, he says, don�t have too great a drop to the bars. �If the front of the bike is too low you have to stick your head up to see where you�re going, which makes the silhouette bigger.�

We explore this issue further on BikeRadar tomorrow in 'Aerodynamics made easy'.

2 Trial, no error

A full-blown time-trial bike, or even a modified road bike, will have a more extreme riding position than most roadies are used to. Riding with your head down, backside in the air, and elbows close together doesn�t look comfortable, and to some extent it isn�t. However, a rider can use stretches or yoga to improve their flexibility. Professor Greg Whyte, head of cycling performance at 76 Harley Street and author of Get Fit Not Fat, recommends that time-trial racers should stretch their lower back, glutes (your backside) and hamstrings (the back of the thigh).

The following stretch for the bum and hips is particularly effective. �Lie on your back on the floor with both legs bent,� says Whyte. �Place the ankle of one leg on the knee of the other. Place your hands behind the bent knee and pull it in towards your chest. Hold for 20-30 seconds. Repeat with the other leg.� Nothing beats time on the bike though.

According to Dr Simon Jobson, a research fellow at the University of Kent�s Centre for Sports Studies, �the big thing is habituation to the position�. He recommends training regularly on your TT bike so it doesn�t come as a shock come race day.

3 All the gear

The first job of go-faster frames or tri-bars is to get you out of the wind before cutting through the air themselves. If you plan to use the same bike for your road riding and time-trialling, pay attention to the head-tube length, says Boardman. �A shorter headtube will make finding an aerodynamic position easier because it makes the front end of the bike lower and so helps you get out of the wind.� Consider swapping the stem for one with a downward angle and removing any spacers, to make clip-on bars even more effective, making your body lower as well as narrower, and your silhouette even smaller.

You don�t have to spend a lot. Lowering the front of the bike (which might be as simple as flipping the stem), fitting some tri-bars (from as little as �30) and an aero helmet (around �100) could make a big difference to your speed. These changes offer the most bang for your aero buck � Boardman estimates that a TT helmet alone saves the rider 10-15 watts of power at race speeds. From here you can start to add deep-section wheels, skinsuits, overshoes, aero drinks bottles and even a full-fat TT bike. But spend money on kit that gets you in a good position first.

We explore this issue further on BikeRadar on Thursday in 'How to buy speed'.

4 Faster fitness

We asked Professor Greg Whyte, who coached Tony Gibb to a silver medal in the 2008 National 10-mile TT Championship and trained comedian David Walliams for his cross-Channel swim, to take us through the five key sessions he uses with his athletes to transform them from keen cyclists into TT speed merchants.

Tolerate this

How: Warm up 15mins including 5x30secs sprints and 2mins flat out Workout: 2x(6x30secs) flat-out with 30secs recovery/ 5mins spin between efforts/ sets, 5x1min flat-out holding pace with 1min recovery between efforts Warm down 10mins
Why: �These sessions improve your handling of lactic acid [it�s hydrogen ions � H+ � created from the splitting of lactic acid into lactate and H+ that actually causes the �burn�]. Fatigue means you will slow down but these sessions are as much about psychology as physiology, so concentrate!�
When: Twice a week for three weeks prior to TT

Strength builder

How: Three hours of riding in the hills including: 10x1min seated over-geared, 3x2mins out-of-saddle steep hill, 1x5mins ascending fast
Why: �Cycling-specific strength is a key performance determinant. For the novice with limited strength I would suggest gym-based strength work initially before tackling these strength sessions to avoid injury. This session does what it says on the tin � you should focus on working against a very hard resistance over long periods. It should be hard but if it hurts, take a break.�
When: Twice a week pre-season

Maximum attack

How: Warm up 15mins including 10x10secs sprints Workout 5x3mins very hard riding, 5mins recovery Warm down 15mins
Why: �Generally believed to be the most important determinant of endurance performance, VO2 max (the highest rate of oxygen consumption during exhaustive exercise) is genetically set and takes a great deal of work to improve. Focus on working as hard as possible for the entire three-minute effort.�
When: Twice a week pre and early season

Peak practice

How: Warm up 15mins including 5x15secs sprints Workout 3x(6x10secs) at max power, 2mins recovery between efforts, 5mins rest between sets Warm down 15mins
Why: �The power you can sustain over long periods will be underpinned by your peak power. During these sessions you are trying to apply as much force as you can as fast as possible. You don�t need a heart rate monitor, just go as hard as you possibly can.�
When: Once a week for three weeks prior to TT

Spin to win

How: On rollers or turbo� Warm up 10mins including 5 spin-ups to max cadence Workout 10x1min efforts with 1min recovery (5x1min 120rpm, 3x1min increasing to 140rpm+ for final 10 secs, 1x1min increasing to 140rpm+ for final 15secs and 1x1min increasing to 140rpm+ for final 20 secs) Warm down 10mins
Why: �Cadence is crucial in producing optimal power in terms of both economy at sub-maximal speeds and peak power at maximum. These sessions focus on your ability to develop a fast cadence as economically as possible.�
When: Once or twice a week for two weeks prior to TT

5 Fuel your fire

Some cyclists use carbo-loading for an event as an excuse to fill their faces. �For races like 10 and 25-mile time-trials,� says Tim Lawson of sports nutrition company Science in Sport, �eat a carb-rich meal the night before, such as a rice or pasta dish, but don�t overdo it � 200g should be enough. Avoid foods high in fat.�

In the morning, the emphasis should again be on carbs. �Toast and jam with a high fruit content is good,� says Lawson. �If you prefer cereal, make sure it�s low in fat.�

On the way to the event, sip an energy drink and take up to 200mg of caffeine, Lawson advises. �Continue to drink throughout your warm-up to replace lost energy and take a caffeinated gel when your warm-up has finished.�

Don�t bother with a bottle for a 10 or 25 as time lost drinking outweighs the benefit of taking on more fluid. But do have a recovery drink ready.
6 Confidence tricks

Riding with elbows tucked in and your hands a stretch away from the brakes can be intimidating. �At first TT bikes can be tricky in the tuck position, especially if you have disc or deep-rim wheels,� says Team Raleigh pro Matt Jones, �but the more you ride your TT bike, the more natural it feels and the more confident you will get.�

He advises getting into and out of an aero tuck one arm at a time, in case of a strong gust of wind or hitting a pothole, so you still have control of the bike. �If you are worried about riding in the aero tuck position, just ride in the position on a turbo at first, then find a quiet road to practise on. Once you feel confident, go and rip up the local TTs.�
7 Pace cadets

Conventional wisdom is that you ride a TT at a tough but even pace, holding a steady power output throughout. But the latest research suggests that advice needs to change. �Going harder on hills or into the wind can be quicker,� says Simon Jobson, �and a power meter can be very valuable.� If you don�t have a power meter or heart rate monitor though, you can learn to pace yourself.

�Practise riding the distance you will be competing over flat-out,� says Greg Whyte. �If your pace drops towards the end, you�ve gone too hard. If you finish feeling fresh, you haven�t tried hard enough. Keep practising until you know what a tough but sustainable effort over that distance feels like.�
8 Ready to ride

Arrive at the start without having warmed up adequately and you won�t get the most out of all those hours of training. �Many riders don�t warm up hard enough,� warns Jobson. �Some hard priming efforts trick the body into functioning at a higher level.� One warm-up strategy that Jobson recommends is riding easily for 15mins, then performing 3x10secs hard efforts with 2mins of recovery in between. �I wouldn�t put in a maximum effort during the sprints,� he says, �but I would be sprinting. I tend to call them �bursts� rather than sprints. In total a warm-up should be at least 20 minutes and could be as long as 40.�
9 Think fast

You might think that getting psyched up before a race is crucial to putting in a great performance. However, Rob Hayles, a professional with Endura Racing and former world champion track rider, would disagree. �Stay relaxed,� he says. This calm approach applies to the choices that you make before the start, as well as your mental approach to the race.

�Err on the side of caution with your equipment,� says Hayles. �If you have a choice of different depth front wheels and it�s windy, go with the shallower one. If you�re not happy with the bike�s handling you�ll lose time.�

Hayles adds that it pays not to be too aggressive, even for a short race. �You can go out too fast, even in a 10-miler. Be in control of your effort. Go too hard in a time-trial and there�s no chance to recover.�
Related articles

An introduction to time trialling

Related links

Time trialling week on BikeRadar

10 Nervous recce

It really helps to know the course beforehand. You�ll be sent the route with your start sheet, which usually arrives four or five days before the race. If you don�t want to wait until then, enter the course code into a search engine (UK time-trialling�s governing body, the CTT, gives a code for every course) and you�ll soon find a description of the route.

Even on well-marshalled courses, riders sometimes take a wrong turn in the heat of the moment, so on the most basic level, riding or driving the route beforehand means you�ll know where you�re going. A course recce will also show you where the course is toughest and help you to spot hazards like potholes in advance, rather than having to react at the last moment.

For more information on the following please visit: [http://blog.heartratewatchcompany.com/2013/01/14/garmin-edge-510-best-value-and-features-for-a-bike-computer-for-2013/ garmin edge 510], [http://blog.heartratewatchcompany.com/2013/01/14/garmin-edge-510-best-value-and-features-for-a-bike-computer-for-2013/ garmin edge 510] and [http://blog.heartratewatchcompany.com/2013/01/14/garmin-edge-510-best-value-and-features-for-a-bike-computer-for-2013/ garmin edge 510]

KaminskyKuster72

2013-03-28T22:12:13Z

User:TarrantPfeifer82

2013-03-28T18:14:06Z

72.174.26.207: Created page with "How To Use A Heart Rate Monitor Want to take the guesswork out of training? Then you need a heart-rate monitor. Here's how to use it. There are two simple, compelling reason..."

How To Use A Heart Rate Monitor

Want to take the guesswork out of training? Then you need a heart-rate monitor. Here's how to use it.

There are two simple, compelling reasons to use a heart-rate monitor: to train and race at the best pace for you. The table below shows you how to find your perfect paces for: (1) the three most important workouts in any training program; and (2) the four most popular road-race distances.

Workout Percent of Maximum Heart Rate (MHR)

Easy run and long run 65-75%

Tempo run 87-92%

Interval repeats 95-100%

Race Distance

5-K 95-97%

10-K 92-94%

Half-marathon 85-88%

Marathon 80-85%

Fern Oliner had been a runner for more than 25 years when she experienced a breakthrough in her performance. It happened at age 59, during a challenging half-marathon.

"For the very first time, I felt like a true runner," she recalls. "There I was on the uphill, passing people and feeling totally in control. I absolutely loved it."

Her secret? Oliner was wearing a heart-rate monitor.

"I was breathing heavily as I was going up the hills, but the monitor told me I was okay. So I sped up," she says. "If it weren't for the monitor, I would've kept running at the slower pace, as I'd always done."

Oliner's experience is a classic example of how runners can benefit from this relatively simple technology. Once considered the gadget du jour for hard-core professional athletes, heart-rate monitors have gone mainstream, their tell-tale chest straps peeking out from T-shirts on everyone from fitness runners to veteran marathoners.

All these people are wearing monitors for the same reason: Your heart rate provides an objective gauge of exertion, one that's usually more exact than your own perception of how hard you're working.

"While it's important to be aware of your effort so you're in touch with your body's subtle cues, this isn't always a very accurate feedback system," says George Parrott, Ph.D, who coaches a Sacramento, Calif., running club. "Whereas the monitor is such a precise index of effort."

The bottom line: No matter what type of runner you are--beginner, intermediate, or advanced--a heart-rate monitor will help you train more effectively. We'll show you how.

For years, everyone (including us) has been telling you that the best way to find your maximum heart rate (MHR) is to subtract your age from 220. Sorry about that.

Turns out that's not the most reliable method, at least not for healthy, fit individuals like the readers of Runner's World. For most of you, two newer formulas will prove far more accurate:

(A) MHR = 208 - (.7 x your age)

(B) MHR = 205 - (.5 x your age)

A small group of Runner's World staffers recently tested these two formulas, and reached the following conclusions. Both seem to work almost equally well for runners under 40. For runners over 40, formula (B) appears to be more accurate. We now believe that (B) is the single best formula for predicting maximum heart rate, and we're adopting it as our Runner's World standard.

Then there's option C: Of course, no predictive formula can ever be as accurate as an honest-to-goodness, all-out field test. You can conduct such a test on a track or a moderately steep hill, which may work better if you're not an experienced track runner. And by the way, since all the workouts in this article depend on an accurate MHR, it's worth the effort to take this test. You'll need to wear a heart-rate monitor for it.

For more information on this topic please visit the following: [http://blog.heartratewatchcompany.com/2013/03/26/5-best-gps-running-watches-for-2013-are/ best running watches], [http://blog.heartratewatchcompany.com/2013/03/26/5-best-gps-running-watches-for-2013-are/ best gps running watches] and [http://blog.heartratewatchcompany.com/2013/03/26/5-best-gps-running-watches-for-2013-are/ running watch]

TarrantPfeifer82

2013-03-28T18:14:03Z

User:McneelyShafer818

2013-03-28T14:16:44Z

72.174.26.207: Created page with "Improving Swim Efficiency and Technique Swimming is a technically complex sport. In order to become more efficient you must break your swim stroke down into pieces and attemp..."

Improving Swim Efficiency and Technique

Swimming is a technically complex sport. In order to become more efficient you must break your swim stroke down into pieces and attempt to perfect each one. Here are some concepts to work on�

Hand / Arm. When you swim your body is moving through the water, but your hand/arm is not. Your hand/arm should hold onto the water like an immovable object. Your body should create as little resistance as possible; however, your hand should feel the most resistance as it holds the water effectively.

Keep your elbows high. With high elbows above water, your hand entry will be angled downwards into the water and not far ahead of your head. Upon entering the water your hand should go to a depth of about 12 inches immediately. Your elbow should be very slightly bent out front, never locked. As soon as your hand has entered the water and your arm is fully extended (but not to the point of elbow locked) your wrist joint should flex so your hand is at an angle where you can pull. Again, it is your body that moves through the water not your hand! The goal is for your hand/arm to hold the water efficiently as you pull your body. If you can keep your elbow high from the start of the pull, you'll increase the surface area that you're pulling with by using your forearm as well as the palm of your hand.

Always Pull. Water has an extremely high resistance to movement (friction). You will slow down very quickly when you're not generating force to pull/push your body forward. In fact, it's to your advantage to minimize glide time so you must always be pulling. One common technique flaw is spending too much time focusing on minimizing strokes per length (glide). Perfecting glide is good when it contributes to optimal body position and streamlining, but gliding without a pull is just decelerating at a lesser rate. If you focus on holding the water well through your pull, you'll get across the pool with fewer strokes. Why glide when you could be pulling and maintaining momentum? Most make the mistake of increasing glide with a fully extended arm, elbow locked, hand pointed forward. In this position how can you begin to pull? All you can do from that position is push downward, which generates no force to drive you forward.

Economize your movement. The most efficient force to drive you forward will be exactly opposite your direction of movement. Changes in the depth of your hand or lateral movements cause slippage, or, energy lost. Hand angle is also crucial, and pulling surface area (hand/forearm) should be optimized. When your hand changes depth or moves laterally that's commonly known as slippage, or, wasted energy. Focusing on an 'S' pattern pull creates slippage. Pull straight back in line with your shoulder/side. Upon hand entry, if your hand goes too deep you gain leverage, but lose power and especially endurance. Consider this; when you're pulling/pushing yourself up out of the pool is it easier with a straight arm out in front of you, or a bent elbow with your hand close to your body? This applies to your stroke; an elbow bent at 90 degrees as your body moves over it is more powerful and efficient than a straighter arm that goes too deep.

Finish. Your stroke should finish up with your hand right next to your thigh just before your hand/arm pulls out of the water, not away from your body. The finish of the stroke is the best time to think about glide as it promotes pushing all the way back, and a focus on correct hand angle.

Body Position. Poor body position (head and shoulders high/hips and legs low), or an inefficient kick will increase drag negating a distinct percentage of the pulling force you can generate. Good body position has your head and shoulders low (just a sliver of your head showing above the waterline), with your feet and legs high. The goal is to be as close to perfectly horizontal as you can. Your kick should come mostly from your hips and not be too big (feet should not separate much as big kicks can actually create more drag than propulsion.

By conceptualizing and practicing these things you will become a faster and more efficient swimmer. As always you must recognize your form deficiencies before you can correct them. The best feedback is from a trained professional.

Jen Adley earned her BS in Biology and a Masters degree in Physical Therapy. She is a practicing board certified physical therapist for Body Pros Physical Therapy and is coaches athletes for The Sport Factory. She is licensed by USA swimming with over 10 years coaching experience. Jen has twice received an honorable mention ranking from USA Triathlon.

For more information on this topic please visit the following: [http://blog.heartratewatchcompany.com/2013/03/27/poolmatehr-the-worlds-best-swimming-watch-ever/ PoolmateHR], [http://blog.heartratewatchcompany.com/2013/03/27/poolmatehr-the-worlds-best-swimming-watch-ever/ Swimovate PoolmateHR] and [http://blog.heartratewatchcompany.com/2013/03/27/poolmatehr-the-worlds-best-swimming-watch-ever/ PoolmateHR best price]

McneelyShafer818

2013-03-28T14:16:41Z

User:OgletreeGarlock123

2013-03-27T21:16:20Z

72.174.26.207: Created page with " 10 Elements of a Perfect Freestyle Stroke - Part 1 The offseason is an ideal time to work on improving swimming technique. Whether you're planning a break after a long seaso..."

10 Elements of a Perfect Freestyle Stroke - Part 1

The offseason is an ideal time to work on improving swimming technique. Whether you're planning a break after a long season or preparing to ramp up your training for the next one, you may want to take the next few months to work on the checklist below�a list that can help you become a more efficient swimmer.

Although not even the world's best coach would be capable of providing a written list that could guarantee success, the following 10 points are core things to remember when attempting a perfect freestyle stroke (also known as the crawl).

More: 4 Training Tips for Beginners

With luck and perhaps a little poolside advice from another swimmer or instructor, these 10 items should ensure that you have the basic freestyle stroke mechanics down pat. You may already have several of them mastered, or you may just be starting to learn how to swim. Either way, there's no better time to make technical improvements than now.

Take one tip per week and only concentrate on that specific aspect of your stroke. The next week, choose to work on another tip, but remember the one you practiced the week prior. In 10 weeks time, not only should your stroke be markedly improved, but the improvements will feel natural and require less concentration because you added them together slowly over the course of a few months.

Rather than information-overloading yourself with too many things all at once (a common problem at weekend-long swim clinics), you will have taken several months to carefully master all the different, basic elements.

1. Head Position

Body position in the water is the most important component to swimming efficiently, and the position of your head dictates the position of the rest of your body. Look forward, with your hairline cresting the surface of the water in front of you (if your hairline is receding, then make sure that your forehead is just below the surface!).

Your neck and upper-back muscles should be relaxed, and assuming that your body is parallel to the bottom of the pool (as it should be), your head should be cocked forward about 45 degrees. If you "bury" your head into your chest, it will serve as a 25-pound form of resistance. It also will alter your body position by forcing your upper body to dive down and your hips to breach.

Conversely, if you look forward too far, your face will serve as resistance and your neck and upper-back muscles will tense up, causing fatigue and discomfort.

2. Reach Forward

With each stroke, make sure you are extending your arm to its maximum length. Many swimmers place their hand in the water in front of their head and begin their underwater pull. Instead, concentrate on placing your hand in the water about 15 inches in front of you, and then reach forward an additional 6 inches by extending your arm from your shoulder.

That little movement involving your shoulder (imagine you are standing and trying to reach for a ceiling just beyond your reach) can lengthen and smooth out your stroke for maximum efficiency.

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OgletreeGarlock123

2013-03-27T21:16:16Z

User:ManninoJacobo367

2013-03-26T13:18:23Z

72.174.26.207: Created page with "How to Choose a Running Watch The type of runner you are determines the type of running watch to buy. Serious runners know that one of the best ways to prepare for race day..."

How to Choose a Running Watch

The type of runner you are determines the type of running watch to buy.

Serious runners know that one of the best ways to prepare for race day is with careful tracking of miles, pace and heart rate. Casual runners and joggers can usually get away with a regular, digital sport watch, but those running dozens of miles a week with a set pace in mind need to sort through the hype and choose a running watch to carefully track each stride. With a bit of concentration and prioritizing, each runner can pick a running watch for his or her budget, style and fitness needs.

1 Look for comfort when selecting a running watch. Runners of all levels and intensities should look for a comfortable band. Make sure the band won't chafe or cut your wrists while on long runs. Always make sure the watch is waterproof to protect it and you from sweat damage.

2 Pick a watch with a digital readout. Any runner is going to want the watch to be easy to use. After all, your focus is on the run, not yourgear. Make sure the numbers are large enough to read while in motion. Also make sure that the buttons are easy to push while in motion.

3 Determine what type of runner you are and how you plan to use a running watch. The needs of the everyday, serious runner are going to be different than the needs of a more casual, few-times-a-week runner. If you run fewer than a dozen miles a week, mostly for fitness, you can get by with a more stripped-down watch. For this type of runner, look for a waterproof, digital watch with a stopwatch timer and lap counter. That should be all you need to track your runs and determine pacing. Unless you plan to record your time each day in a log, consider looking for a watch with lap recall memory to keep track of your previous workouts. For the more serious runner, determine where you will be running, whether you run for speed or distance and how often you plan to go on training runs.

4 Pick a watch with a heart monitor attachment. For training runs, it can be useful to look for a watch with a heart monitor attachment to monitor your physical progression on runs, not just your time. Using a heart monitor ensures your heart rate stays in a safe range, while helping you determine how much more you can push during long runs or short bursts.

5 Choose a watch with memory. The more serious runner should also look for a watch with a good enough memory to keep track of laps and runs. Without memory, the laps will reset with each new recording. Some watches also offer an easy download feature to better track runs over the long term on a personal computer.

6 Look for a watch with a split timing feature, which allows you to keep track of the total time of the run as well as counting down intervals. For training, this feature can be very helpful for timing short bursts of speed used in interval training.

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ManninoJacobo367

2013-03-26T13:18:19Z

User:JulianeMadrigal749

2013-03-25T13:29:56Z

72.174.26.207: Created page with "Skiing Steep Slopes Skiing steeper terrain presents a host of extra challenges. You accelerate faster, so you have to work harder to control your speed. The steeper the slope..."

Skiing Steep Slopes

Skiing steeper terrain presents a host of extra challenges. You accelerate faster, so you have to work harder to control your speed. The steeper the slope, the more you feel as though you are free-falling when you turn. Also, you feel heavier on a steeper slope, so you need to work harder to keep your edges gripping. Overall you need good balance � and greater power than you would on flatter slopes.

Many skiers lose balance on steeps simply because they lack confidence. They lean back because they are nervous, but this makes skiing harder: having the weight over the tails of the skis makes them dig into the snow. Another result of leaning back is that you lose the flex in your ankle joints. In both cases, your skis become harder to steer.

However nervous you may be, it is important to keep all joints flexed and functioning, as you would on a flatter slope. Always be aware of maintaining a little flex throughout your turns.

You also need to be more sensitive to the pressures acting on your downhill leg. If these build up too much, you may lose the edge, the downhill leg will skid sideways away from under you, and you could fall.

Here are some tips for keeping in dynamic balance, for releasing the back of your skis on turns, and for holding a good edge grip.

A common problem for skiers tackling steeps is that they don�t adjust their body position for the steeper gradient. If you are to maintain the same level of control in your skiing, the angle between your thighs and the skis needs to stay roughly the same, whether you are skiing a flattish slope or a much steeper one.

Many skiers, however, flex their knees more and more the steeper a slope gets. One reason they may not adjust their position for the steeper gradient is a fear of moving their hips down the hill � which can be a very intimidating feeling.

The best way to get the body in a correct position for the steeper slopes is to think �thigh high�. This basically means raising your thigh to maintain the angle it makes with the slope.

To learn to do this, practice on shallower slopes: the video shows you how. Once you are used to the feeling, move to the steeper slopes: you should find that you feel much more in control.

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JulianeMadrigal749

2013-03-25T13:29:52Z

User:HamiltonLawless769

2013-03-24T13:48:14Z

72.174.26.207: Created page with "Track all your workouts and performances�without wires Today's athletes � amateurs as well as professionals � are eager to improve their results. Bluetooth wireless te..."

Track all your workouts and performances�without wires

Today's athletes � amateurs as well as professionals � are eager to improve their results.

Bluetooth wireless technology is making it possible to get accurate feedback and a clear record of their training efforts. Heart rate monitors, watches, foot pods, GPS locators and pedometers are just a few of the sensor-type devices that can help athletes to improve their results.
Polar H7 heart rate monitor
Heart rate monitors

Track your heart rate while you work out on your smartphone and analyze the data afterward with an app on your phone or online. New Bluetooth Smart devices like the Polar H7 let you connect your heart rate monitor to a smartphone without the need for a dongle.

Track your daily work out habits as well as your sleeping patterns using an all-in-one fitness device like BodyMedia's Fit device.

The last thing you want to worry about while working out or training is getting all tangled up in your headphones. Keep pumped with your workout playlist without worrying about coming unplugged.

Send your workout information to your laptop or tablet directly from your mobile device or performance monitor.

Update your stats while on the go. Body sensors, heart monitors, pedometers and more can automatically synch your stats even when you aren't near your computer. Get apps to help you track your distance and keep up to date on your training progress.

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HamiltonLawless769

2013-03-24T13:48:11Z

User:GratianaCriswell840

2013-03-23T13:50:52Z

72.174.26.207: Created page with "Some Of The Latest Fitness Technology With Bluetooth Smart Garmin GPS hiking watch adds Bluetooth technology Garmin has a lot of GPS watches over the years for running, cycl..."

Some Of The Latest Fitness Technology With Bluetooth Smart

Garmin GPS hiking watch adds Bluetooth technology

Garmin has a lot of GPS watches over the years for running, cycling, swimming and even golf. Now it's released a new GPS watch with navigation and tracking features to help hikers find their way through the wilderness.

The Garmin fenix adds Bluetooth technology to let hikers wirelessly share tracks, waypoints, routes and geocaches with their smartphone. The Bluetooth Smart watch includes a new Garmin BaseCamp app for Windows or Mac that lets you view maps, plan routes, and mark waypoints and tracks from your computer and then transfer them to the fenix.

The $400 watch also includes built-in sensors to provide information on heading, elevation and weather changes (barometric pressure and temperature), in addition to GPS for recording distance, pace and routes.

Polar H7 heart strap

This Bluetooth Smart device allows you to quickly connect to any Bluetooth Smart Ready device, such as a tablet or smartphone, to store and display heart rate data and other workout statistics.

Polar makes a wide variety of heart rate sensors and fitness watches with sophisticated training features. The Polar H7 is the company's first Bluetooth Smart device, and its second Bluetooth enabled heart-rate monitor.

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GratianaCriswell840

2013-03-23T13:50:49Z

User:WielandStyles501

2013-03-21T15:04:20Z

72.174.26.207: Created page with "The power of Bluetooth 4.0: It'll change your life Bluetooth, once trumpeted as the ultimate convenience, quickly proved a headache with plenty of pairing problems and inexpl..."

The power of Bluetooth 4.0: It'll change your life

Bluetooth, once trumpeted as the ultimate convenience, quickly proved a headache with plenty of pairing problems and inexplicable connection snafus. Bluetooth 4.0, the newest version of the technology, is about to change all that.

I personally use Bluetooth daily, and love it. My trusty LG BHS-700s works like a charm. For others, however, living with this technology can be frustrating. Often users are asked to enter annoying passwords before linking devices, and sudden reception drops or other software glitches make Bluetooth feel more painful than fun.

Honestly I believe the bad old days of Bluetooth are behind us, especially with Bluetooth 4.0, AKA Bluetooth Smart Ready, on the edge of mass adoption. Already available in the Motorola Droid Razr and Droid Razr Maxx smartphones plus Apple's iPhone 4S, Bluetooth 4.0 is expected to hit more handsets and all manner of accessories this year.

Bluetooth's bright future
What the heck is Bluetooth 4.0 and how will it make a difference in people's lives? It's a good question, which is why I spoke to Mike Foley, executive director for the Bluetooth SIG (Special Interest Group), which consists of more than 15,000 companies making or supporting Bluetooth devices. As you'd expect, Mr. Foley is very excited on the promise of Bluetooth Smart Ready.

According to Foley, the big improvements added to Bluetooth 3.0 and 4.0 were significant. While the general range of the wireless protocol remains the same (up to 300 feet), version 3.0 enabled a much faster theoretical data throughput of 26Mbps compared with the 2Mbps of version 2.1. That's swift enough says Foley, to handle data intensive tasks like video streaming.

The real benefit of Bluetooth 4.0 is energy efficiency. Designed primarily for devices that collect information frequently, either as much as five times a second or just once every hour, the standard is optimized for long battery life. In fact users may see longevity increase by 5 to 10 times depending on individual usage. Mr. Foley went so far to say that a traditional wireless mouse and keyboard using the new protocol could conceivably last for five to seven years before needing a fresh battery--likely outlasting the life of the product.

Fuel for fitness
With performance like this it's plain to see Bluetooth 4.0 making a big impact in the personal fitness and health market. Already there are bushels of gadgets designed to track user's daily activity whether on a treadmill, hike, or in the office. The Fitbit Wireless Trainer, Nike's new Fuelband, Motorola MOTACTV, and stylish Basis Band are great examples.

Basis Fitness Watch

The Fitness Watch from BasisScience promises to use Bluetooth to track physical activity and heart rate.
(Credit: BasisScience)

While the upcoming Basis Band will use the older Bluetooth 2.1 spec, the Nike FuelBand and Motorola Motoactv are Bluetooth 4.0 compliant right out of the box and sync fitness data with smartphones to record workouts in the background. I imagine Fitbit also plans to integrate Bluetooth 4.0 into its products down the road. Its Wireless Trainer already communicates with a PC-tethered base station to accomplish the same task.

One-tap hookup
Another convenience newer forms of Bluetooth brings is compatibility with NFC chips. Both Bluetooth versions 3.0 and 4.0 can talk to NFC hardware in phones and laptops to make pairing a simple process of tapping the two devices together. So you can imagine configuring Wi-Fi settings on mobile gadgets just by resting them on NFC equipped routers or hooking up headsets with tablets and phones in the same manner. For example, Motorola's new Elite Sliver headset already has this NFC pairing ability. Frankly the idea setting up a gadget this fast gives me goosebumps.

Branding breakdown
One area where Bluetooth 4.0 doesn't sound so simple is branding. Broken out in Bluetooth Smart and Bluetooth Smart Ready, devices with the technology will feature either of these logos. To clarify, Bluetooth Smart Ready products are essentially connected devices that typically have persistent Internet ties and robust power supplies, be it a smartphone, laptop, or router. Bluetooth Smart devices are the data collectors or accessories that link to Smart Ready units to transfer information periodically and strive to preserve battery life in the field. Also important is that Bluetooth Smart Ready devices are backwardly compatible with older hardware, at least on a basic level. Here's a chart to help figure out how everything works.

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WielandStyles501

2013-03-21T15:04:15Z

User:FuscoDemps994

2013-03-20T13:28:30Z

72.174.26.207: Created page with "How To Boost You Run Cadence When it comes to cadence, the magic number is 180�or so goes the conventional thinking. At the 1984 Olympics, famed coach and running researche..."

How To Boost You Run Cadence

When it comes to cadence, the magic number is 180�or so goes the conventional thinking. At the 1984 Olympics, famed coach and running researcher Jack Daniels counted the strides of distance runners as they raced, and found nearly all of them took at least 180 steps per minute. Citing Daniels's observation, experts have long suggested that in order to minimize overstriding, lessen impact forces on the legs, and maintain forward momentum, runners should always aspire to nail that number. But cadence hinges on pace. Even Olympians take fewer steps per minute when they run at slower speeds. In fact, your easy and 5-K paces may differ by up to 20 steps per minute. That said, if your cadence at 5-K pace is below 180, it needs a boost. Here's how to optimize cadence at every pace.

Take Notes: Establish your baseline cadence for all your training speeds. On a treadmill, begin at warm-up pace and increase the speed by one minute per mile until you're at 5-K pace. As you reach each training pace (easy, marathon, tempo, etc.), give yourself a minute or so to adjust to the speed, then count your steps for 30 seconds. Multiply by two, record the number, then accelerate to your next pace. You should see that as your speed increases, your cadence increases. You can also do this on the track using intervals of 800 to 1200 meters.

Set a Target: To each of your recorded numbers, add five percent. This is your goal cadence for each pace. According to biomechanics researchers, five percent is an attainable target that is still big enough to significantly reduce impact. So for example, if your easy run cadence was 160, aim for 168; if your tempo was 166, strive to hit 174.

Practice it: Perhaps the easiest way to quicken your step is to run with a metronome (there's an app for that). You can also use sites like JogTunes to find music with beats that match your desired turnover. Otherwise, monitor your progress with a 30-second cadence check every couple miles. To accelerate the transition, schedule a workout like downhill sprints (see "Get in Stride," below). If you're struggling with the new target, lower it by two to three percent. Practice that revised cadence for three weeks, then bump it back up again.

Get in Stride
Weekly workouts train your legs for a faster turnover

The Workout: Downhill sprints
The Details: After an easy run, do five accelerating sprints down a gentle grade of 150 to 200 meters, reaching top speed at the bottom. Walk up for recovery.

The Workout: Fast feet
The Details: Using short, quick strides, take as many steps as you can in 10 meters. Keep ground contact as short as possible. Jog for 10 meters. Repeat five times.

The Workout: Race-pace tester
The Details: Run fartleks of 30 seconds, 1 minute, 2 minutes, and 1 minute at 5-K pace. Jog one minute between reps. Do two sets. Count your steps or use a metronome during each rep of the second set.

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