free SWIMLESSONS

IronBoomer.com

A TriRenaissance Triathlon Lifestyle Webzine December 2008

7 ez steps to a better Tri life:
1. Walk to work.
2. Use fat free milk over whole milk.
3. Do sit-ups in front of the TV.
4. Walk during lunch hour.
5. Drink water before a meal.
6. Eat leaner red meat & poultry
7. Eat half your dessert.

Product Review:
Back in the saddle. I have a new ADAMO bike seat. FANTASTIC!

This summer I bought a CompuTrainer from Racer Mate. It is without a doubt the best cycling tool that you could ever buy, cyclist or triathlete.
Racer Mate says it is “bicycle training technology for world class performance,” it is!
If you are going to buy a CompuTrainer, send me an email, and as certified coach I may be able to get you a discount on your purchase. I’m Cliff at info@TriRenaissance.com and the CompuTrainer Web site is www.racermateinc.com

I have a new heart rate monitor, a SUUNTO t4c. It's much more than a heart rate monitor, it's "your personal coach."
Check out their products on: www.suunto.com

Send us your product reviews, good an bad:
ironboomer@ironboomer.com

Anne Wilson of Camelback Coaching.

Nervous about swimming in the open water? Part II
Last month, we discussed making the transition from swimming in the pool to swimming in the open water. Technically speaking, the swim stroke is basically the same as the properties of water in a pool and water in a lake are for all intents and purposes, no different. Comfort and relaxation are the keys to success in the open water environment so that you can take your technically sound whole stroke from the pool to the lake.
As mentioned before, getting into the open water as often as possible to gain experience will go a long way towards increasing your comfort level. Doing basic drills and floating skills in the shallow water is a good starting point. As you get into deeper water, practice your contingency plans for if you begin to feel panic. Many swimmers will flip onto their back and take deep breaths to compose before continuing. You can also begin counting drills. For example, count every stroke until you breathe (“1, 2, 3, breathe, 1, 2, 3 breath,”) or just count strokes until you get to 100. If you know the number of strokes you take in a 25-yard pool, this can help you with the knowledge of the distance you have traveled in the open water and give you comfort knowing that you are making progress. Effective sighting skills to help with navigation in the open water will also help immensely in easing your anxiety about where you are on the course.
If you will be swimming with a wetsuit, practice this beforehand. This can be a showstopper if you are putting on your wetsuit for the first time just before the race. The sensations are so new. The wetsuit can feel hot, constricting, and even claustrophobic. Your swim movements can feel restricted and strange. So, definitely try your suit out beforehand. Take it to the pool and swim with it even if you can’t get to the open water with it. Just rinse it out well after swimming and the wetsuit will be fine. Ensure you know how to put the wetsuit on correctly (pulling it all the way up the legs and arms) to eliminate tugging. Have comfort in the knowledge that when wearing a wetsuit, you are effectively wearing a life preserver. You will float extremely well and this should allow you to relax and concentrate on swimming.
If you have been thinking of making the move from pool swimming to open water swimming, try some of these ideas to help you begin on the path to comfort in the open water. It is possible and extremely satisfying and opens up so many swim venues for you.
Contact Anne: www.camelbackcoaching.com

In Your Sights
by Bethany Larsen, Swimotion, LLC

Sighting for buoys and swimming a straight line during an open water swim offers an entire set of challenges that we take for granted when swimming in a pool with a guiding line and predicable walls. So, how do we practice for an open water race in a pool?

First, keep in mind that you will generally travel in the direction opposite of that which your palms are facing. In other words, if either of your palms is not facing your feet in the propulsive part of your stroke and you have no other cues to compensate for, or guide, your sense of direction, you will not be heading in your desired direction, assuming of course you are lined up with the buoy. So, to practice directionality using only your hands, practice swimming with your eyes closed when you are at the pool. Once you know which direction you have a tendency to head, change the direction angle of one or both palms (always remembering to keep a neutral wrist alignment). Once you learn to “steer” with the direction of your hands you have a tool at your disposal if you need to compensate for any waves that maybe pushing you one way or the other in the open water.

Second, although it sounds simple keep in mind that sighting occurs with your eyes. Bringing your entire upper body out of the water will only use valuable energy. When you are sighting for a buoy, lift only your chin so that it is resting on the surface of the water. To practice this in the pool, swim with your head up and chin on the surface of the water for an entire length of the pool, looking straight ahead (be very careful not to let you head swing/rotate from side to side). Keep in mind that lifting your head even this far will cause your feet to sink and decrease your body roll, both of which will require slightly more energy than swimming with a normal body position but can be compensated for with a stronger kick and a longer reach.
Contact Bethany: www.swimotion.com

Simple Strength Training for Swimmers
From Mat Luebbers,

An Easy To Follow Strength Training Program
Weight training and dryland exercises can be used for many things, including injury prevention, rehabilitation, gain strength, build general or specific fitness, or to cross-train to improve abilities in other sports. Many training programs seem too complicated to follow. You may get discouraged, almost before you start. If this has happened to you, then perhaps you'll give this weight training program a try.
This is a basic, simple program. You can adjust it as needed, but its central purpose is a quick, easy to follow plan. You can do it once a week for strength maintenance or two to three times a week to build strength and power. If done several times each week, separate workouts by 1-2 days to allow for full recovery.

Each lift has a minimum/maximum number of repetitions

During the early portion of the program (the first 6 to 10 weeks), if you can exceed the maximum number, then add 3% to 10% more weight the next time you do that exercise.
Later in the program only increase the weight if you can exceed the maximum number two workouts in a row.
If you cannot do the minimum number of lifts, decrease the load by 3% to 10% the next time you are doing the routine.
If you miss a week, decrease the weight load for each exercise, building back to your pre-miss levels over the next few weeks.
Start with a moderate to light weight load for the first workout and slowly add weight each subsequent workout until you reach a weight load that meets the minimum/maximum number of lifts for a specific exercise.
Substitute different lifts
Squats instead of a leg press machine, for example, if needed due to available equipment - or if wanted because you like one type of lift more than another.
Control the speed of the lift
Aim for a 1-2 second positive, loading, or lifting effort and a 2-4 second negative, unloading, or lowering effort.

Stick with the basic order of exercises
Work muscles from large groups to more specific muscles.

Take minimal rest between lifts
By alternating upper and lower body exercises, rest for general areas being worked is automatic, and your heart rate will remain slightly elevated for the entire workout.

Avoid plateaus
Switch the program from one set of lifts to two sets at half the minimum/maximum level with an increased weight load periodically, as often as every four weeks. When you switch back to week 1-4 Min/Max, remember to use a lower weight than you were using during the weeks 5-8 Min/Max sessions. During the week 5-8 Min/Max sessions take 1-2 minutes of rest between exercises for the same part of the body.

Keep a training log
Track weight loads and progress through the program.

Don't skip the warm-up or warm-down!

The Strength Training Routine:
Warm-up: 5-10 minutes of aerobic work, like a spin on a stationery bicycle or an easy jog.
Exercise: Leg Press
Week 1-4 Min/Max repetitions goal:20-25
Week 5-8 Min/Max repetitions goal: 8-12 x 2 @ 1-2 minutes rest

Exercise: Rowing
Week 1-4 Min/Max repetitions goal: 10-15
Week 5-8 Min/Max repetitions goal: 5-10 x 2 @ 1-2 minutes rest

Exercise: Leg Extension
Week 1-4 Min/Max repetitions goal: 15-20
Week 5-8 Min/Max repetitions goal: 6-10 x 2 @ 1-2 minutes rest

Exercise: Push-ups (remember up on a 1-2 count, down on a 2-4 count)
Min/Max repetitions goal: maximum possible in 60 seconds

Exercise: Leg Curl
Week 1-4 Min/Max repetitions goal: 15-20
Week 5-8 Min/Max repetitions goal: 6-10 x 2 @ 1-2 minutes rest

Exercise: Bent-arm Pull-down (mimics the basic pull of freestyle or butterfly using the lateral pull-down machine)
Week 1-4 Min/Max repetitions goal: 10-15
Week 5-8 Min/Max repetitions goal: 6-10 x 2 @ 1-2 minutes rest

Exercise: Calf Raises
Week 1-4 Min/Max repetitions goal: 15-20
Week 5-8 Min/Max repetitions goal: 6-10 x 2 @ 1-2 minutes rest

Exercise: Rotator Cuff Exercises (light weights, surgical tubing, or stretch cords. Do several different types: internal rotation, external rotation, etc. - focus on smooth movements - intended to reduce/prevent shoulder injury)
Min/Max repetitions goal: 10-15

Exercise: Back Extensions
Min/Max repetitions goal: 10-15

Exercise: Abdominal Crunches (this exercise always has two sets of repetitions)
Min/Max repetitions goal: 10-25 x 2 @ 1 minute rest

Cool-down: 5-10 minutes of easy aerobic work, like a spin on a lifecycle or an easy jog.
That's it - a general workout for upper and lower body that should only take 35-60 minutes. I recommend doing body core work - abs, back, etc. - at least every other day. I also recommend that swimmers perform stretching every day following your workouts.
Give it a try and let me know how it goes. I use this routine because it fits in my schedule. While I am not getting the same strength gains I did when using a more swimming specific, detailed weight lifting routine, I am still getting stronger - and in much less time than I formerly spent in the weight room.

This workout will be posted here thru March, 2009. Refer to it as often as you like.

18 Strength Exercises Runners Can Do at Home
by Jay Wind

Runners need strength, including the upper body, abdomen, and lower body. Strength keeps you going longer, faster, and . . . well, stronger. You need arm strength to push you along, chest and abdominal strength to carry you when you’re tired, upper leg strength to climb hills, and lower leg and foot strength to push off on each stride. Both short distance sprints and longer distance races (mile, 5K, 10K, 10M, marathon, ultras) require strength. Many runners ignore strength-building exercises, to their detriment. I’m certain one factor that’s kept me going all these years is that I’ve been lifting weights since I was 14.

You can buy dumbbells or disk weights, or fill a couple of plastic jugs with water or sand. A gallon of water weighs about 8 pounds.

Here are 18 strength-building exercises you can do at home.

1. Forward Swing. Stand upright with a weight in each hand. Alternately swing each arm from the center line forward, emulating a running stride.

2. Reverse Swing. From the same position, alternately swing each arm from the center line backwards. This arm swing is more efficient for faster running.

3. Upright Fly. Stand with your arms at your side. Bring the weight up with your arms fully extended. That’s harder, yes? Work on it until it isn’t harder.

4. Chest Fly. Stand with your arms fully extended. Bring the weight toward your chest. That’s hard, too.

5. Waist Curl. Stand with your elbow tucked into your waist. Bend your arms slowly toward your chest, one at a time. After the two harder fly exercises, the curl is actually fun.

6. Military Press. Stand with the weights at shoulder height. Raise one at a time or both as high as you can. Since strength is built by contracting or extending a muscle against resistance, stretch into the sky to increase the strength- building effect.
7. Overhead Curl. Stand with the weights overhead. Curl your arms backwards and forwards. You can go all the way from behind your neck to between your legs. Go slowly, keeping the trajectory under control.

8. Bench Press Without a Bench. Lie on your back with the weights at your shoulders. Lift the weights high. Stretch into the lift.

9. Lying Flying. Lie on your back with your arms extended. Lift the weight a little above the floor and explore your range of motion from high above your head to near your knees, all in the plane of your body.

10. Bent-leg Sit-ups. Lie on your back, feet together and flat on the floor, knees up, back flat. With the weight on your chest, raise your head and chest about 30 degrees -- not all the way. Relax. Repeat 25 to 100 times. Now bring your knees to your chest and do 25 to 100 more. Now extend your legs and point your feet toward the ceiling and do 25 to 100 more.

11. Oblique Sit-ups. Put your legs down, back in sit-up position. Raise your head and chest about 10 degrees. Twist to the right; re-center; twist to the left; re-center; and repeat 25 to 100 times.

12. Squats. For runners, perhaps the best strength exercise of all. Stand with legs spread wide. Balance the weights on your shoulders. Scrunch straight down towards the floor. Rise up. You should feel the burn in your thighs. Repeat 10 to 20 times until fatigued.

13. Lunges. Stand upright with one foot a long stride in front of the other. Balance the weights on your shoulders. Strain forwards. Strain backwards, shifting all the weight from front to back. Repeat 10 to 20 times until fatigued.

14. Splits. Stand in the squat position, upright, legs apart, weights on your shoulders. Lean all the way to the right, stretching the tendons on the insides of your legs. Re-center. Lean all the way left. Re-center. Repeat 10 to 20 times until fatigued.

15. Toe Raises. Stand upright with the weights on your shoulders. Raise your whole body from your toes. Repeat 10 to 20 times. The first few repeats are easy, but they get progressively harder.

16. Dips. Use two banisters or other fixed supports at arm level. Support yourself with two arms. Now let yourself drop and pull yourself up. Your resistance is your body weight. If you can find bars high enough so you can lift yourself clear off the ground and dip, even better.

17. Chin-ups, Pull-ups, Clasp-ups. I have a chin-up bar at home, don’t you? Put both hands around the bar and enclose it with your thumb. Raise your whole body from the floor until your chin is level with the bar. Drop down and do it again. With your hands pointed away from you, it’s a chin-up; with your hands pointing toward you, it’s a pull-up; with your hands together and the bar in the middle between both thumbs, it’s a clasp-up.

18. Push-ups. Back on the floor, face down. Put your hands directly under your shoulders. Touch toes to the floor. Push up in one smooth motion, with a straight line from your nose to your toes. Repeat until fatigued.

Note the three classes of weight-lifting workouts.

1. Doing large numbers of repeats with light weights and not much break is essentially an "aerobic" workout.

2. Doing two or three sets of 10 repeats at each station is a "toning" workout.

3. Doing three repeats of the most you can possibly lift, then adding a rack until you can lift no more, is a "catabolic" or "breakdown" workout. Body- builders do breakdown workouts about once a week and take 72 hours to recover afterwards. After aerobic and toning workouts, most runners need 48 hours of recovery--every two days. The statement "No Pain, No Gain" is literally true. The pain of a strengthening workout means you are pushing your muscles to their maximum. Don’t go beyond the point of pain; find the edge where you can work uncomfortably but acceptably. Then take a full two days to recover before lifting again. The recovery process makes you stronger.

Jay Jacob Wind, 58, has been running races since 1978. He has completed 113 marathons and more than 2,000 shorter races, with lifetime bests ranging from 4:44 in the mile to 2:27:25 in the marathon. He coaches for Potomac Valley Track Club (www.pvtc.org) and Marathon Charity Partners (www.MarathonCharityPartners.org) and directs 15 races and 3 track meets each year.

IronBoomerSays: “No pain, no gain?”

In Irongeezer’s opinion, the maxim “no pain, no gain” is only applicable, if your goal is the catabolic workout. Most of us, including me, benefit from non-catabolic workouts. If you are new to weight training, you can benefit from these exercises, even if you are only using your own body weight as resistance.

This runners workout will be posted here thru February 2009, refer to it as often as you like.

Tips from TriRnnaissance Coaching - www.TriRenaissance.com
Cross -Train!!!!

Agility Exercises
All fours run

Place your hands in front of you and run using your hands and feet.

Broad Jump

Jump forward on both feet in a series of broad jumps. Swing the arms vigorously to help with the jumps.

Crab Walk

Place your hands and feet on the ground, hands behind you and stomach facing the sky.

Walk on hands and feet from this position.

Hour Glass Drill

Mark out a box 10 meters x 10 meters. Start at the front left corner of the box. Run across the front (shoulders square to the front) to the front right corner. Back peddle to the center spot, then out to the back right corner. Run across the back to the back left corner. Run forward to the center spot, then out to the left corner.

Three Line Shuffle Drill

Mark three parallel lines on the floor, 4 feet apart. Straddle the center line. Begin by shuffling to the far left line, then to the far right, then left, etc. for the allotted time, crossing each line with the foot.

Bench Jumps

From a standing position, bend your knees slightly and jump to the side (laterally), pushing off with both feet and landing up on a low bench/step. (Beginners may start out without the bench and simply land on the floor.) Come to a full stop, then jump off the other side of the bench and repeat.

Ski Hops

Mark out lines approximately 3 feet apart and 10 meters in length. Start on one side of the paired lines and jump across to the outside of the other line, progressing down the 10 meters. At the end of the 10 meter, immediately jump across the two lines working backward to the original starting point. Forward; Back.

Star Drill

Mark out eight points 3 to 5 steps from a center mark, creating a star pattern. Begin rill standing at the center point. Now run out to the first point of the star then back to the center point. Continue to run to each point in the star coming back to the center each time.
Source: physically trained .com
Always get your exercise plan approved by your doctor.