Wayne's Weekend Workouts - WWW

Weekend it here!  Big workouts it's summertime.

Saturday - All night workout

Starting Friday evening at 11:30PM - 4.5 hours riding at night at 70% target heart rate range.  Immediately after finishing 4-5 hour trail run at a tempo pace.    Swim very easy for recovery later in the day 1 hour

Sunday 

4 hour road run with the main focus of a strong negative split.

2 hours easy spinning on the bike.

Total Goal :  16 hours training

Karlsberg International Insurance Corporation Announces New President/CEO

Press Release
June 1, 2011 | Pittsburgh, PA

The Board of Directors of Karlsberg International Insurance Corporation have announced that Wayne P. Kurtz will become the Company’s President & Chief Executive Officer, effective June 1, 2011.  His role moving forward will include a complete oversight of the company’s entire operation, including but not limited to marketing, finance, branding and strategic plan execution.

Chairman of the Board, Joel Nagel stated, "After an extensive global search, Karlsberg Insurance is pleased to announce Wayne Kurtz as its selection as President and CEO. We are very pleased that Wayne has agreed to lead the company and have high expectations that he'll be able to successfully position the company and its products to go after the highest end of the insurance markets. Wayne's knowledge of deferred benefit programs and his non stop work ethic made him a very good fit for the company".

Mr. Kurtz said, “I am excited and grateful to work with such a diverse board of directors and strategic partners to move forward the long term strategic/tactical plans and management of Karlsberg International Insurance Corporation.  I also look forward to working with the rest of the senior management team and our colleagues around the world to leverage the power of Karlsberg International Insurance Corporation for our clients, our employees and most of all, our shareholders.”

Background on Wayne P. Kurtz

Prior to joining Karlsberg International Insurance Corporation, Mr. Kurtz was the Senior Vice President for Aon Consulting from 2001 to 2011, where he oversaw consulting to Fortune 500 companies with respect to executive retention and attraction strategies.

A native of Pennsylvania, Mr. Kurtz earned a B.S. degree in Finance from Robert Morris University and his Masters in Taxation from Duquesne University.

About Karlsberg International Insurance Corporation 

Karlsberg International Insurance Corporation provides tax-advantageous investments and off-shore benefits that are designed to comply with United States income tax laws.  The Belize based company provides offshore benefits with onshore security so that investors can grow their investments tax-advantageous within a customized policy.

Contacts:
Media Relations, Clay Abney, 251.586.4271

Wayne's Weekend Workouts - WWW

So the weekend is here!  Time to really start ramping up the miles in preparation for an Ultraman format triathlon in Mexico next month:

Saturday:    Swim 1:30 just a straight swim, not interval sets - target HR range 80%
Run 5 Hours - tough hilly trails.   The goal is to push every hill and recover to a 70% target HR range on the flats and downhills
Bike - 1 Hour spinning easy

Sunday:  8 Hours  - much of ride areobic at 60-70% of max HR or 50-60% of LT watts.  Will include a few 20-30minute efforts where I will bring  it up to a nice strong aerobic tempo effort.
Goal:  Finish with last hour stronger than first hour.

Enjoy your weekend of racing and/or training!

Wayne's Weekend Workouts - WWW

These are my workouts for the weekend.  Give them a try or add or modify to your existing workouts for some variety.  This is the time to start focusing on longer workouts for me.
What are you doing this weekend?  Love to hear, wayne.kurtz@racetwitch.com.   
  
Saturday
8 hrs  "aerobic" bike - Relaxed ride and the goal is just to spend a lot of time on the bike.  The effort will be  something all day and night.
Immediately after finishing the ride - 300 Hindu Squats, 2 sets of 25 Burpee's (if your not familiar with them check it out online for a demonstration).

Sunday
2 hrs Fat Utilizer bike. The aerobic ride will include 2X15 minutes Level 2 pace, 2 X10 minutes Level 2 pace , 2 X 5 minutes Level 2 pace.   I will take 5 minutes between each rep easy.  These are not intervals but aerobic enhancers.
     
4 hrs run - This will be done right after the bike ride.  The run will be a mix of trails and roads including 4 X 15 minutes at marathon pace with a 10 minute easy job between each.  The goal is to hold exact marathon pace - not faster or slower.  Need to focus on dialing in the pace.  This is for preparation for the 10 marathons for the Deca Iron later this year.


Enjoy your weekend!

Wayne's Weekend Workouts - WWW

These are my workouts for the weekend.  Give them a try or add or modify to your existing workouts for some variety.  This is a recovery week for me, so not a big weekend of total hours.

What are you doing this weekend?  Love to hear, wayne.kurtz@racetwitch.com.     

Saturday

3 hrs of endurance enhancing ride - much of ride will be aerobic at 60-70% of max HR or 50-60% of LT  watts.  I will include 8, 4 minute seated hill repeats after the 2:00 hour mark,  nice strong aerobic tempo effort.  - Goal: Finish with last hour stronger than first hour.   This ride will be done outside finally!

Immediately after finishing the ride - 400 Hindu Squats, 3 sets of 25 Burpee's (if your not familiar with them check it out online for a demonstration), followed by 5 minutes jumping rope.

Sunday

2 Hours aerobic hilly trail run. The pace will be comfortable and will let the terrain dictate the overall effort.     

2 Hours easy spinning on the mountain bike/trails

Enjoy your workouts this weekend and good luck to those of you racing Boston Marathon!

Wayne's Weekend Workouts - WWW

These are my workouts for the weekend.  Give them a try or add or modify to your existing workouts for some variety.   What are you doing this weekend if your not racing, love to hear, wayne.kurtz@racetwitch.com

Saturday


4hrs of endurance enhancing ride - much of ride will be aerobic at 60-70% of max HR or 50-60% of LT  watts.  I will include a few 20-30 minute efforts at a nice strong aerobic tempo effort.  - Goal: Finish with last hour stronger than first hour.   This ride will be done on the indoor bike trainer.

Sunday

3 Hours of strong aerobic hilly trail run.   The run will include 15-17 hill repeats (3 minute climbs) around the 2 Hour point of the run.  The ups should be strong aerobic with recovery jog on the way down.   Run strong after the hill repeats to finish and then perform immediately 350 Hindu Squats, 10 minutes of jumping rope (double jumping and one- legged) finish with 15 minutes easy spinning cool down on the bike to flush the legs.

Short and sweet with only two workouts this weekend.  Long race season ahead and can't wait till start pushing up the distance later in the spring!  Enjoy your workouts this weekend.

Wayne's Weekend Workouts - WWW

These are my workouts for the weekend.  Give them a try or add or modify to your existing workouts for some variety.   What are you doing this weekend if your not racing, love to hear, wayne.kurtz@racetwitch.com

Saturday


4hrs of endurance enhancing ride - much of ride will be aerobic at 60-70% of max HR or 50-60% of LT  watts.  I will include a few 20-30 minute efforts at a nice strong aerobic tempo effort.  - Goal: Finish with last hour stronger than first hour.   This ride will be done on the indoor bike trainer.

Sunday

3 Hours of strong aerobic hilly trail run.   The run will include 15-17 hill repeats (3 minute climbs) around the 2 Hour point of the run.  The ups should be strong aerobic with recovery jog on the way down.   Run strong after the hill repeats to finish and then perform immediately 350 Hindu Squats, 10 minutes of jumping rope (double jumping and one- legged) finish with 15 minutes easy spinning cool down on the bike to flush the legs.

Short and sweet with only two workouts this weekend.  Long race season ahead and can't wait till start pushing up the distance later in the spring!  Enjoy your workouts this weekend.

A Great Race Season

We all race for many reasons and it's always interesting to ask other's what makes a great race season.  Of course the obvious one's:   no injuries, setting a PR at a particular event, knocking off a dream race, etc.

These are my top 10 Items for a Great Race Season (no specific order)

1.  I race/complete every event on the schedule depending on how it's classified (A, B, or C)
2.  DNF is never an option and remaining injury free
3.  Push for a high ranking in the IUTA - ultra distance triathlon points series
4.  Compete in a minimum of 2 great events in Europe
5.  Finish and race well in my most important race, the DECA Iron
6.  Meet new friends that are passionate about racing
7.  Completing a few ultra fun runs
8.  Experiencing a race where I have to dig very deep mentally
9.  Finish a long event strong with a focus on no-tapering and tired legs to prepare for the A race
10. Follow my mantra in every race, "I  will persist until I succeed"

Getting ready for the season, I am!!   Train hard.

All Night Ride Workout, Indoor Trainer - Start time 12AM Friday evening

Ok this is going to be a tough workout for sure.   9 hours all night.   Let's see what kind of shape we are in to just get through it.  Always a good time to see where your fitness is and why not go for something big!


The strength and aerobic benefits are immense for off-season base building.  Do as much as you can.

Level 1 60% target heart rate, Level 2 70% target heart rate, Level 3 80% target heart rate
Level 4. 85-90 percent target heart rate

30 minutes level 1
30 minutes 3 x 5 minutes at level 3 sweet spot, recover 2 minutes between each
Off bike 100 Hindu squats
1 hours at target heart rate level 2
Off bike 100 Hindu squats
2 hours with 5  15 minutes level 3 pushes with 7 minute recovery between each
off bike 100 Hindu squats
3 hours at level 2 high rpm's.  Each hour jump off and perform 100 Hindu squats
(total 300 Hindu squats)
2 hours 5x 4 minutes at level 4 , 4 minute recovery between each very easy gear
high rpm's
110 Hindu squats
Drink, stretch recover,  totals: 9 hours riding, 710 Hindu squats

Let's have fun!  Questions - email me at wayne.kurtz@racetwitch.com

What is the #1 Must-Have food related item you need race day?

There are so many different products and fueling sources available on the market to be used to provide the necessary nutrients and energy for endurance based sports. If you look at all the various thing in your race nutrition toolkit, what is it that is mandatory for you to race at the highest level.

I remember many years ago that the Power Bar was my key food item as it brought me “back” many times when I was feeling bad in a long race. After eating so many of them I became tired of taste and moved on to other products. I would guess that we all have seen shifts in our race nutrition strategy over the years. Of course the most important ingredient is to ensure you have the appropriate kind and amount of calories to maintain energy levels. Another way to look at this question is what one item (food related - not water) would you want to have in the event of lost luggage while traveling to your key race. Also, assume there are no opportunities to purchase or ship the key food item before the race.


This one had me thinking, but I would have to say it would be my homemade peanut butter granola bars!


What do you think - please let me know your thoughts and feel free to email me at wayne.kurtz@aon.com or post on RaceTwitch Fan page!