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Velodrome Training For Triathletes...
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Tuesday, 05 May 2015 00:10
By David Moore
Serious triathletes have always known that in cycling, efficient, powerful form is key, and that by far the best way to develop form is on a fixed-gear bike. What’s more, by far the best place to ride a fixed-gear bike is in a velodrome. Cycling stars like Bradley Wiggins and Mark Cavendish grew up on velodromes. The ultimate cycling time trial, the hour record, is only contested on a velodrome track. So it’s no surprise that world number one triathlete Gwen Jorgensen has been spending lots of time on the track in Australia as of late!
Minnesota triathletes too often forget that the only velodrome between Lake Michigan and Colorado is right here in Blaine, at the National Sports Center. This past winter, an outpouring of community-funded support resulted in a major renovation of the track. The renovation will be completed in just a few weeks....
Big Hats & Avocados...And Other Stuff...
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Monday, 04 May 2015 00:10
Photo - Heiney and Hadley's mom looking damn good in their Big hats.
CINCO DU MAYO - Have you ever been to Mexico? It's an awesome place. Sure, it needs paint and that drug cartel stuff isn't cool, but it has given the world some bueno cosa, which is Mexican for "Good Stuff."
Like what, you ask?
Tacos, Guacamole and Big hats, just to name a few things. Coincidentally, all of those great Mexican things were part of the Cinco Du Mayo Duathlons, which happened last Saturday at Square Lake Park. Winners of the event got a sombero, the world's coolest type of hat, a couple of avocados, a tomato, tostada chips, salsa and hot sauce, Margarita mix and a plastic Margarita glass. Sure, none of the stuff actually came from Mexico, which should to be pronounced "Meh-He-Coe," though the avocados, which are either a fruit or a vegetable (noboby knows for sure), are probably from South America, but it was definitely Mexican inspired.
So winners made out like banditos, right? Yup! ...
Nick & Ang Go Home....
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Sunday, 03 May 2015 00:10
Photo - COLT XIII winners, Nick Grundman and Angie Hop. Nick is extremely tall and Ang is a HOOT! She also won here in 2013 and 2012. The win was the 8th of her multisport career. She promised to write a race report about her 2013 COLT win. We're still waiting....
By Eric Morken (echopress.com)
A couple of area graduates came back home on Saturday and won their divisions at the 2015 Chain of Lakes Triathlon that started and ended at the Discovery Middle School in Alexandria.
Osakis native Nick Grundman was the male and overall top finisher after crossing the finish line in 56 minutes, 14 seconds. Alexandria native Angela Hop came in as the top female competitor after finishing with a time of 1:11:31.....
How to Approach Your First Race of the Season...
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Saturday, 02 May 2015 00:10
HEY EVERYONE: Chain of Lakes (RESULTS) and Cinco Du Mayo (RESULTS) happened this morning. Words and images on COLT will appear tomorrow. Cinco stuff will post on Monday.
Set realistic performance goals before you jump in for your first 2015 race effort.
By Bethany Rutledge (triathlon.competitor.com)
Unless you’ve been racing or training with a lot of structure through the winter, you probably don’t have a confident sense of how to pace your early-season race efforts. Here are some guidelines to help determine appropriate pacing.
Test your baseline and progress.
If you’ve been training in a structured way, you’ve likely already set and trained to your zones. According to Brian Stover, owner of Accelerate 3 Coaching in Tucson, Ariz., you should test regularly every 4–6 weeks to see trends toward improvement.
“Athletes should have one set they repeat and record their times,” he says. “For swimming, it could be an 800 time trial or a series of 300, 400, 500 repeats recording the average pace per 100 through the set. For cycling, it could be a 20K or a series of 10-minute intervals recording the average watts per interval. For the run, do a 5K or a series of 1–2K repeats recording the average time. Over time, you’d hope to (should) see a trend toward faster times.” ...
Stuff About Habits...
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Friday, 01 May 2015 00:10
By Jessica Rossing (jrossfitness.com)
-What habits do you have now that are helping you to be the best you can be? What habits do you have that are preventing you from being your optimal self?
This breaks down into your actions (what you do and do not do), your mindset & thoughts (positive/negative), time management (How do you spend your time?).
-Ask yourself what do you want out of life? For health/fitness/wellness? Your career? Relationships?
Specifically define those questions into goals and intentions. From here you can start to figure out where you need to hack your habits and tie it into the answers to the question above.
-Then ask yourself how are you going to accomplish those things?
Bring in what you've discovered from the first two questions and tie it into the answer to this question. Write down each step. Each process. Cutting out things that no longer serve those goals, and adding the things that do. Changing your self talk and thoughts? Is it going to bed earlier? Less time on social media? Meal prepping? Saying no? Saying yes? Calling more and texting less? You will figure out what works for you as your brain storm more...
