tag:blogger.com,1999:blog-17730819176891814642024-02-07T00:17:56.710-05:00UltraTri Guy - Wayne KurtzWayne Kurtz, Beyond the Ironman - Training idea's, races and my passionUltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.comBlogger48125tag:blogger.com,1999:blog-1773081917689181464.post-57638305475377099662011-06-24T08:50:00.000-04:002011-06-24T08:50:30.513-04:00Wayne's Weekend Workouts - WWWWeekend it here! Big workouts it's summertime.<div><br />
</div><div>Saturday - All night workout</div><div><br />
</div><div>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</div><div><br />
</div><div>Sunday </div><div><br />
</div><div>4 hour road run with the main focus of a strong negative split.</div><div>2 hours easy spinning on the bike.</div><div><br />
</div><div>Total Goal : 16 hours training</div>UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-56055952628418675092011-06-15T10:13:00.001-04:002011-06-15T10:13:40.430-04:00Karlsberg International Insurance Corporation Announces New President/CEOPress Release<span _mce_style="font-family: helvetica,arial; font-size: small;" style="font-family: helvetica,arial; font-size: x-small;"> </span><br />
<span _mce_style="font-family: helvetica,arial; font-size: small;" style="font-family: helvetica,arial; font-size: x-small;">June 1, 2011 | Pittsburgh, PA</span><br />
<br />
The Board of Directors of <a _mce_href="http://www.karlsberginsurance.com/" href="http://www.karlsberginsurance.com/" target="_blank">Karlsberg International Insurance Corporation </a>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.<br />
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Chairman of the Board, Joel Nagel stated,<i> </i>"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".<br />
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<a _mce_href="http://racetwitch.com/Pro_Team_Wayne_Kurtz.asp" href="http://racetwitch.com/Pro_Team_Wayne_Kurtz.asp" target="_blank">Mr. Kurtz</a> 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 <a _mce_href="http://www.karlsberginsurance.com/" href="http://www.karlsberginsurance.com/" target="_blank">Karlsberg International Insurance Corporation</a>. 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 <a _mce_href="http://www.karlsberginsurance.com/" href="http://www.karlsberginsurance.com/" target="_blank">Karlsberg International Insurance Corporation </a>for our clients, our employees and most of all, our shareholders.”<br />
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<b><i>Background on Wayne P. Kurtz</i></b><br />
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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.<br />
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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.<br />
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<b><i>About Karlsberg International Insurance Corporation <br />
</i></b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCIByMsxEGl3Me-LMjcZItnH8nubyGirbSn0PUW7IsyfY2ay5hJN6-7uQ3iJebklWoWStTcJBQe15cbzjoPYwY2Rx6g-UvblZwe3vyGOAmsj7fSDqDulK2zSMY_H4ClfZeZO8kDgY3BTVj/s1600/Karlsberg-logo-Color+%25282%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="108" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCIByMsxEGl3Me-LMjcZItnH8nubyGirbSn0PUW7IsyfY2ay5hJN6-7uQ3iJebklWoWStTcJBQe15cbzjoPYwY2Rx6g-UvblZwe3vyGOAmsj7fSDqDulK2zSMY_H4ClfZeZO8kDgY3BTVj/s200/Karlsberg-logo-Color+%25282%2529.jpg" width="200" /></a></div><br />
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.<br />
<br />
Contacts:<br />
Media Relations, Clay Abney, <a _mce_href="tel:251.586.4271" href="tel:251.586.4271" target="_blank">251.586.4271</a>UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com1tag:blogger.com,1999:blog-1773081917689181464.post-40607141621402981702011-06-03T07:24:00.000-04:002011-06-03T07:24:36.711-04:00Wayne's Weekend Workouts - WWWSo the weekend is here! Time to really start ramping up the miles in preparation for an Ultraman format triathlon in Mexico next month:<br />
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Saturday: Swim 1:30 just a straight swim, not interval sets - target HR range 80%<br />
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<br />
Bike - 1 Hour spinning easy<br />
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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. <br />
Goal: Finish with last hour stronger than first hour.<br />
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Enjoy your weekend of racing and/or training!<br />
<div><br />
</div>UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-74746336576593582382011-05-06T07:20:00.000-04:002011-05-06T07:20:33.660-04:00Wayne's Weekend Workouts - WWW<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">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.</span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">What are you doing this weekend? Love to hear, wayne.kurtz@racetwitch.com. </span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"> </span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><b>Saturday</b></span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">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.</span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">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).</span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"></span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><b>Sunday</b></span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">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.</span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"> </span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">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.</span><br />
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</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'trebuchet ms', verdana, arial, sans-serif; font-size: small;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; border-collapse: collapse; font-size: 13px; line-height: 18px;">Enjoy your weekend!</span></span>UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-65577442792461537772011-04-15T08:10:00.000-04:002011-04-15T08:10:34.703-04:00Wayne's Weekend Workouts - WWW<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">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.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">What are you doing this weekend? Love to hear, wayne.kurtz@racetwitch.com. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Saturday</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
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</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">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!</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">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.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Sunday</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">2 Hours aerobic hilly trail run. The pace will be comfortable and will let the terrain dictate the overall effort. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">2 Hours easy spinning on the mountain bike/trails</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Enjoy your workouts this weekend and good luck to those of you racing Boston Marathon!</div><div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
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</div>UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-47166494649924259942011-04-01T09:02:00.002-04:002011-04-01T09:02:47.530-04:00Wayne's Weekend Workouts - WWWThese 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<br />
<br />
<b>Saturday</b><br />
<br />
<br />
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.<br />
<br />
<b>Sunday</b><br />
<br />
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.<br />
<br />
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.<br />
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</div>UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-32770969803819047722011-04-01T09:02:00.000-04:002011-04-01T09:02:11.581-04:00Wayne's Weekend Workouts - WWWThese 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<br />
<br />
Saturday<br />
<br />
<br />
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.<br />
<br />
<b>Sunday</b><br />
<br />
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.<br />
<br />
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.<br />
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</div>UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-11632357824819490042011-03-10T22:42:00.000-05:002011-03-10T22:42:49.435-05:00A Great Race SeasonWe 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.<br />
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These are my top 10 Items for a Great Race Season (no specific order)<br />
<br />
1. I race/complete every event on the schedule depending on how it's classified (A, B, or C)<br />
2. DNF is never an option and remaining injury free<br />
3. Push for a high ranking in the IUTA - ultra distance triathlon points series<br />
4. Compete in a minimum of 2 great events in Europe<br />
5. Finish and race well in my most important race, the DECA Iron<br />
6. Meet new friends that are passionate about racing<br />
7. Completing a few ultra fun runs<br />
8. Experiencing a race where I have to dig very deep mentally<br />
9. Finish a long event strong with a focus on no-tapering and tired legs to prepare for the A race<br />
10. Follow my mantra in every race, "I will persist until I succeed"<br />
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Getting ready for the season, I am!! Train hard.UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com1tag:blogger.com,1999:blog-1773081917689181464.post-10114112659657778982011-01-13T21:39:00.000-05:002011-01-13T21:39:05.147-05:00All Night Ride Workout, Indoor Trainer - Start time 12AM Friday eveningOk 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!<br />
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The strength and aerobic benefits are immense for off-season base building. Do as much as you can.<br />
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<b>Level 1 60% target heart rate, Level 2 70% target heart rate, Level 3 80% target heart rate</b><br />
<b>Level 4. 85-90 percent target heart rate</b><br />
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30 minutes level 1<br />
30 minutes 3 x 5 minutes at level 3 sweet spot, recover 2 minutes between each<br />
Off bike <b>100 Hindu squats</b><br />
1 hours at target heart rate level 2<br />
Off bike <b>100 Hindu squats</b><br />
2 hours with 5 15 minutes level 3 pushes with 7 minute recovery between each<br />
off bike <b>100 Hindu squats</b><br />
3 hours at level 2 high rpm's. Each hour jump off and perform 100 Hindu squats<br />
(total <b>300 Hindu squats</b>)<br />
2 hours 5x 4 minutes at level 4 , 4 minute recovery between each very easy gear<br />
high rpm's<br />
<b>110 Hindu squats</b><br />
Drink, stretch recover, <b>totals: 9 hours riding, 710 Hindu squats</b><br />
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Let's have fun! Questions - email me at wayne.kurtz@racetwitch.com<br />
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</div>UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com2tag:blogger.com,1999:blog-1773081917689181464.post-12120711256006466972011-01-11T16:59:00.000-05:002011-01-11T16:59:12.533-05:00What 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. <br />
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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.<br />
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This one had me thinking, but I would have to say it would be my homemade peanut butter granola bars! <br />
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What do you think - please let me know your thoughts and feel free to email me at <a href="mailto:wayne.kurtz@aon.com">wayne.kurtz@aon.com</a> or post on <a href="http://www.facebook.com/racetwitch">RaceTwitch Fan page</a>!UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-39945110341880651452010-11-12T16:19:00.000-05:002010-11-12T16:19:45.287-05:00Deca Ironman 2010<object width="415" height="290"><param name="movie" value="http://www.youtube.com/v/iyBlMsBVyCQ?fs=1&hl=en_US&rel=0&color1=0x2b405b&color2=0x6b8ab6"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/iyBlMsBVyCQ?fs=1&hl=en_US&rel=0&color1=0x2b405b&color2=0x6b8ab6" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="415" height="290"></embed></object>UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-2498688453339873632010-11-02T20:36:00.000-04:002010-11-02T20:36:33.261-04:00Wayne's Top 8 Updates of RaceTwitch.comA lot has been going on at<a href="http://www.racetwitch.com/"> RaceTwitch.com</a> over the last few months and we are excited for the rollout of several new items for 2011. <br />
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It’s been amazing from the beginning concept of RaceTwitch during the 2009 Deca Ironman in Mexico (lot’s of time to think while racing for 10 days!) where we are today 11 months later.<br />
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1. Beyond The Ironman - My first book outlining what it takes to train and race in the world of ultra-triathlons. coming out beginning of 2011. <br />
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2. RaceTwitch.com <a href="http://racetwitch.com/iphoneApp.asp">Iphone Application</a> - released the first version last month, check it out at Itunes Store<br />
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3. RaceTwitchreg.com - Our new unique Free Online Race Registration resource for Race Directors will be launched in another month or so. <br />
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4. RaceTwitch.com Training Camps - Slovenia - (July 2011) 3 separate comprehensive camps in an absolute amazing area of alp regions and of course exploring this beautiful country. Agenda/website coming soon!<br />
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5. RacePeak - New training/coaching resource coming in 2011<br />
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6. Mental Training Performance coaching - Coming in 2011 <br />
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7. Comprehensive Marketing/Partnering services for worldwide races - Rolled out last month with the goal of exposing more people to great races. <br />
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8. RaceTwitch Club Meetup - First meeting in NYC last month - looking at adding more cities through 2011 - let me know if interested having one in your area.<br />
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If you need more information on anything above as well as idea’s or interests, please don’t hesitate to email me at wayne.kurtz@racetwitch.comUltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-15931380120333732092010-10-25T04:24:00.001-04:002010-10-25T04:24:00.147-04:00Mental Training Technique to Incorporate in your RacingHave you incorporated mental training skills into your training and racing? We all hear professional athletes talk about how important it becomes to their overall performances!<br />
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Remember some of the the toughest mental athletes, Mark Allen, Dave Scott at the Hawaii Ironman years ago, of course Michael Jordan, Lance Armstrong with all the Tour de France wins, and there are so many more. <br />
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The question is what specific mental performance training skills can you learn and use with your endurance racing. Personally, I use a bunch of different things and one I would like to pass on to you that you might want to use during your race.<br />
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I call it my “rope technique”. Other’s call it the magnet concept. It’s a very simple concept that has worked for me for years. The technique can be implemented when you are at a crucial part of your specific race - for example: the last 5-6 miles in a marathon, key part of a cycling race to maintain pace with the “pack” on a major climb, the middle sections of the run in a triathlon, etc., focus on a competitor that is in front of you that you can see up the road and imagine they have a rope around their wast and their energy is pulling you along. <br />
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The other thought is to think of them with a magnet on their back and you are “sticking” to them. It might sound crazy if you have not practiced this basic mental training technique, but it works! Just focus on the competitor and create a mental vision of them pulling you along. <br />
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If you tell yourself that they are doing all the work and use their energy to keep you maintaining their pace. Practice it regularly and you will see the results, especially late into a race when you are pushing the pace. Of course you can call it and create a picture of anything to have the same benefits of using a competitors energy to pull you along and the next thing you know you will be passing them!<br />
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Have fun and don’t forget to add mental performance training techniques into your overall training program. If interested in specific mental performance coaching, please free free to email me at <a href="mailto:wayne.kurtz@racetwitch.com">wayne.kurtz@racetwitch.com</a>.UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-23419837950159520032010-10-14T10:54:00.000-04:002010-10-14T10:54:00.560-04:00Racetwitch Meetup kicked off in New York CityLast night in NYC we kicked off the first Racetwitch Meetup. Many friends around the country have asked me, are you having one near my home. Well the answer is yes and we are currently selecting the best locations with passionate endurance athletes. <br />
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In addition to meeting new endurance friends and learning about their backgrounds we listened to Jennifer Steinman discuss her adventures of filming the Racing The Planet 4 Desert Running Series. It sounded like plenty of life changing experiences for Jennifer and the athletes. These races sound brutal but of course sparked an interest from some of us attending last night, yes that would be me of course! <br />
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Carrying all supplies including water, etc. each day through the hot desserts sounds extremely difficult for sure. <br />
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We learned about Alejandra Reagan's CityTri racing series in NJ and NY areas. Definitely check out the series of triathlons/duathlons at www.citytri.com and their fall Duathlon is coming up November 7th. <br />
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Also, great info on training camps in the Hudson Valley from Ed at Open Sky Training, www.openskytraining.com<br />
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It was great to get things moving with the RaceTwitch Meetup and looking forward to growth in NYC and other cities year you. <br />
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Personally a big thanks to RaceTwitch Pro Team Member, Laura Demeo for all the help in coordinating everything and of course our guest speaker Jennifer Steinman. I can't wait to see the final product (movie or DVD) from Jennifer and we will get the word out to all of the RaceTwitch tribe, stay tuned.<br />
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Would you be interested in a Racetwitch Meetup near you? Please email me at <a href="mailto:Wayne.Kurtz@racetwitch.com">Wayne.Kurtz@racetwitch.com</a><br />
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Mark you calendars - next NYC RaceTwitch Meetup - December 8th - Stay tuned for the location in the city!!UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-60473179340487132612010-10-06T11:39:00.000-04:002010-10-06T11:39:05.172-04:00Winter Training Is Coming - 10 Endurance Workouts to ConsiderFor many of us the summer racing season is coming to an end and the peak races are over or within the next few months. Every year I look to add something different or and old training discipline to keep things interesting and fun during the sometimes long winters in Pittsburgh, PA. In 25 years, I have used many different workouts inside and out to add not only variety but also to improve different weaknesses. Here are a few to consider to add to your off-season or winter training program. Yes, I know there are plenty of you who focus on winter racing so your prime race season is coming up!<br />
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<div style="text-align: center;">10 Activities to add some Variety:</div><br />
<ol><li> Consider a video course for overall body strength, P90X, Insansity (great one - personally I love these workouts) or Wheel of Yoga for Cyclists, <a href="http://www.moryoga.com/dvd-release.html">http://www.moryoga.com/dvd-release.html</a>. </li>
<li> Snowshoeing and participating in a race, (hill climb or longer race). </li>
<li>Mountain biking in the mud and snow for a long fat burning ride. </li>
<li>Speed Skating - even if you don’t have the higher end performance skates, just rent hockey skates and do a session after a bike or run. This is tough on the quads and lungs when combining with another workout!</li>
<li>Winter mountain hiking/climbing. </li>
<li>Cross Country skiing and either do a long trail: for example the Catamount Trail in Vermont or sign up for a race. </li>
<li>Trail running in the snow - add some screws to the bottom of the shoe for additional traction. </li>
<li>Long Workouts to build mental strength: 100 mile indoor bike ride or a 3 hour treadmill run (yes they can be brutal/boring but add in a specific interval set or a combination workout to keep it interesting). </li>
<li>Cyclo-Cross bike race - these are a lot of fun and absolutely exhausting. </li>
<li>Long distance indoor swim. </li>
</ol>These are just a few to consider for the upcoming off-season for many of us. What are you going to do this winter? Find a race on http://www.racetwitch.com Send over your workouts or races to consider!UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-46080470729719044452010-09-15T10:38:00.000-04:002010-09-15T10:38:35.123-04:00The Old Great Fitness ToolYes, there are so many training tools from years ago. Remember the Nordic Track cross country ski machine, how about the Abdominal wheel, of course there are many others. One that I continue to use regularly every week of the year is the jump rope.<br />
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Jumping rope and learning the various techniques improves so many area's that have cross over benefits for endurance based sports. Yes, even for ultra distance events! Jumping rope improves overall body strength and of course speed/turnover. If you travel on business, it's great to throw in the luggage. It's a great tool to use for warming up or combining with other workouts. <br />
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For example, add to hill repeats (running) and at the bottom of the hill after your recovery grab the rope for 2 minutes of quick jumping and then climb the hill (repeat several sets). Do this workout weekly and you will notice strength improvements in the calves along with an increase of your turnover when climbing the hill. Not easy, but huge benefits!<br />
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Combine jumping rope with bike intervals as well and build over time to several minutes. I highly recommend adding to your routine and the more you jump consistently the better you will become on technique and speed. <br />
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If you want a quality jump rope, check out <a href="http://www.buddyleejumpropes.com/">Buddy Lee Jump Ropes</a>. He is amazing and makes a great jump rope. If possible, I recommend jumping on a cushioned mat and start out slow and build over time.<br />
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Add jump roping to your weekly training routine and experience the significant strength and speed benefits.<br />
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Have fun, it works!UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-79176237022257938262010-09-01T07:04:00.006-04:002010-09-01T07:41:37.596-04:00Endurance Racing in Comfort - Top 7 Idea'sAn ongoing question we all face during racing in long distance endurance events is the compromise of lightweight shoes, bikes, etc. vs. maybe a bit more weight and less aerodynamics but more comfort. Of course in shorter events comfort becomes less of an issue (to some degree!) and it's all about speed via no socks while running in a triathlon, no change of clothes in the transition area, etc. <br /><br />As the race becomes significantly longer, comfort becomes more of issue for many of us. Being comfortable can counter balance some of the intense fatigue that occurs in ultra distance events. Here are few items to consider for your next ultra distance events:<br /><br />1. If your competing in an Ultra Distance Triathlon (Double, Triple, Quintuple, DECA Ironmans) the key is to stay on the bike and aerodynamics especially races over the Double Ironman distance become less of a factor. Many athletes use lightweight road bike geometry frames with aero bars and aero rims. The key is to STAY on the bike for as long as possible.<br /><br />2. If your racing in a long distance trail running race consider using just a larger somewhat heavier shoe to protect those toes during the later stages of the race when many athletes are suffering with feet problems.<br /><br />3. Consider using a two piece wetsuit while competing in an ultra distance open water swim or ultra distance triathlon. The advantage of the two piece suit is that if chafing occurs or overheating it's very easy to take off the top and keep the bottoms on and still have significant buoyancy from the legs which tend to sink!<br /><br />4. Absolutely a must in long distance running, triathlons, adventure racing events - make sure there are no seam problems in shorts, pants, shirts that will cause ongoing chafing.<br /><br />5. Carry small container of Glide, Bag Balm, or other anti-friction creme in cycling shirt pocket, or running pack during very long races.<br /><br />6. For a race that entails a very long bike section or bike race (300 + miles) consider using a fuel pack attached to top tube as it's very difficult after 20 hours or so to reach back to the pocket in your cycling jersey - I know this one well!<br /><br />7. Fix the feet early before the "hot spots" become serious problems.<br /><br />Of course there are plenty others, let me know your thoughts or idea's on what works for you in the ultra distance events to remain as comfortable as possible.UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-72374305656447588092010-08-16T07:57:00.004-04:002010-08-16T08:32:18.065-04:00Handheld Running Water Bottle Product Review<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjWR4MNldRHXwezOPoi6m8HQHKmlseILtqo4Mvea_8XTZKeLZAkxlB_0yAyF73HKs7TmOq7ozGuDLET1MPnVN-ay5YvmVXZDL8LG2Kc836AtfPzumR2pjOCC52GjWU62yThU-sbDpmImxL/s1600/Camelbak+Bottle.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjWR4MNldRHXwezOPoi6m8HQHKmlseILtqo4Mvea_8XTZKeLZAkxlB_0yAyF73HKs7TmOq7ozGuDLET1MPnVN-ay5YvmVXZDL8LG2Kc836AtfPzumR2pjOCC52GjWU62yThU-sbDpmImxL/s320/Camelbak+Bottle.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5505984371137642338" /></a><br />Recently I received the CAMELBAK QUICK GRIP® W/PODIUM® CHILL JACKET running water bottle at a recent race in the free "goodie" bag and found it to be of exceptional quality. Personally, I have run with a handheld water bottle for years and have tested many models with all of them functional but not many specific differentiators. Over the years, many of the manufacturers have continued to improve the holders by adding small compartments on the holder to allow room for gels, small energy bar, electrolytes, keys, etc. Also, there are several that promise non-slip from sweaty hands (in my opinion they don't work) and have used new types of materials to absorb sweat.<br /><br />One continuous problem with handheld water bottles occurs during hot weather and the liquid gets very warm relatively quickly because of the body heat of the hand holding the bottle, no matter how much ice you add to the bottle. This is where the CAMELBAK QUICK GRIP® W/PODIUM® CHILL JACKET stands apart from the various models. Originally my thought was would it actually work in hot conditions for extended long runs. To my surprise, the bottle keeps liquids cold for extended periods of time. Recently, I used the bottle for a hot 100 mile run and the water remained cold from aid station to aid station in hot, humid conditions. In my opinion it's the best in the marketplace if you like to have cold liquids when running. The only item that could be improved is the size of the pouch to hold a gel. It's difficult to store even one gel and get it zippered when you have your hand in the holder. <br /><br />Capacity and Weight:<br /><br />Pack body: 70D diamond Ripstop and air mesh.<br />Hydration Capacity: 21 oz Podium™ Chill Jacket™ Bottle.<br />Dimensions: 7"H x 4"W x 3"D.<br />Weight: Full Bottle: 1.42 lbs. <br /><br />This Camelbak product is definitely a winner in my opinion, check it out!UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-86087395748191055212010-08-05T11:04:00.007-04:002010-08-05T20:06:44.441-04:00The 10% Factor for your Endurance TrainingWe have all hear the statement, "give an extra 10%" in all aspects of life. For example, if your in sales, make the extra 10% over the standard with sales calls, give a little more than 10% to charity, reduce calories by an extra 10%, etc. You get the point. The question is what's the impact of adding 10% to your workouts and the potential for improvement on race day.<br /><br />The mental aspects of embedding the 10% rule into the daily workouts can provide significant advantages when the race gets difficult through the many "up's and down's". Some examples I like to use are the following:<br /><br />1. Interval sets in any discipline. If the goal was to do 10, then focus mentally and push for one more or 10%<br />2. Strength training - add 10% more in terms of sets or reps<br />3. Hill repeats, add 10% more to the total<br />4. Add 10% of total time to every ride or run.<br />5. Visualization Training for race day - practice an an additional 10% every day in terms of time.<br /><br />There are many other's to consider while working out. The improvements mentally by following the 10% addition rule can definitely have impact on race performance. Of course it's difficult to use the 10% rule to every workout, but think of incorporating into several workouts each week. No, it's not going to guarantee that when you are at mile 80 in a 100 mile run or mile 18 in the Ironman run that you can just turn it on and fly to the finish, but it can be an influencer to getting through the rough patches as the subconscious mind has been trained to go through tough spots in training.<br /><br />Check out <a href="http://racetwitch.com/">RaceTwitch.com</a> for a new race for your schedule!<br /><br /><a href="http://www.racetwitch.com/"></a><br /><br />Also, we have just started<a href="http://www.meetup.com/Race-Twitch-Club/"> RaceTwitch</a> Club and a <a href="http://www.meetup.com/Race-Twitch-Club/">Meetup</a> occuring Oct. 13th in NYC. Even if you can't make it, sign on for future updates and meeting locations!UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-86642961364073301142010-07-22T14:10:00.006-04:002010-07-22T15:33:10.112-04:00Top 5 Challenges To Add To Group Bike RidesThe weekend is almost here and time for the long training ride with a group of friends. In most cases the rides have one main goal which is to do over distance training with some tempo sections or significant accelerations up the hills. Over the years I have learned a few different idea's to spice up the miles and keep it challenging but not to turn every ride into a "slug fest time trail". Here are my 5 Challenges to consider for your weekend group rides:<br /><br />1. Signs - The sign game should begin about a third of the way into the ride so everyone is warmed up and the key is to sprint to specific signs. For example, a Township, County, or State Road sign that is along your route. Define the specific signs before hand but it's up to each individual to spot the sign in the distance and then begin the sprint.<br /><br />2. Road Kill Sprint/Jumping - This involves looking for road kill in the distance ( the road in the lane your riding - be safe!) which in my area could consist of dead raccoon, deer, groundhogs, opossums, etc. and the goal is to have everyone sprint to the road kill and the leader must successfully jump over the road kill. No scraping the back wheel on the animal allowed and focus on being safe for the jump over the road kill!<br /><br />3. Big Chain Ring Climbs - These consist of several long gradual or short steep climbs preferably during the second half of the climb when the legs are getting tired. The goal is to have everyone shift into the big chain ring and climb the hill. The main focus is just to get to the top no matter how long it takes to crest the hill.<br /><br />4. Big Chain Ring total rides - These rides are best when all the riders are have plenty of miles of training during the season. It's a difficult workout and if your legs are not strong there will be plenty of suffering. Pretty easy concept, everyone in the group shifts to the big chain ring and are not allowed to be in the small ring for any part of the ride. The climbing can be very tough!<br /><br /><br />5. Hill Climbs - Pretty basic, it's a sprint for everyone to see who can climb the hill the fastest. There is one twist to make it fun and embarrassing. The winner of every climb is required to circle back down the hill and laugh at everyone suffering to the top and will receive the added benefit of another hill climb.<br /><br />Enjoy your long rides this weekend and hope you try some of these challenges to keep in interesting for everyone!! Don't forget to check out RaceTwitch.com http://www.racetwitch.comUltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-29567688382119461732010-07-09T07:23:00.002-04:002010-07-09T08:04:56.078-04:00Compression Running Socks - Just a Fad or Not?Compression socks are everywhere and the question is do they provide benefits for athletes. It's interesting to see all the new fads come and go over the 25 years of my racing experience. Do you remember the trend of big heavy cushioned running shoes many years ago and now it's all about lightweight, barefoot running, lighter the better. <br /><br />I first noticed a trend of these new compression running socks while competing in European ultra triathlons as many athletes not only used them during the run and also the bike. Many of my European friends and competitors mentioned that they provide benefits of reducing fatigue in the lower leg muscles specifically in the calf and Achilles area's.<br /><br />So, I decided to test them to see if they do have any benefits while training and for recovery. After researching online, there are many models and styles to select with most priced in the $50-$60 range (Zensah, SL3S, CEP). So they are not cheap and the majority of the socks are made from different types of nylon. There are a couple models that blend in wool. The main differences is whether you look at an entire sock or the compression sleeve. I figured that the sleeve might be easier to put on especially with triathlon transitions and allow me to sleep with them without getting hot feet (from a whole sock. Also, during a race I can choose my own socks. I purchased the Zensah sleeves. <br /><br />The first time I ran with the compression sleeves I noticed that it was a bit of a tight feeling around the calf area but after a few minutes they seemed fine. I did not notice much benefit in shorter 1 hour runs and then decided to try them for a long 6 hour run with greater fatigue in the lower legs. I noticed less tightness in my calves and overall they were not that that warm which was a concern and of course looking a little odd (I tested them during a trail run in the heat of the summer and they are black color). The next test was to wear them after a long workout running and this is where I think they provided the greatest benefits. They seemed to reduce some of the extensive fatigue and the next day the legs recovered very well. I figured they might be a a good recovering tool if I slept with them every night during last year's DECA Ultra Triathlon. After every day and completing the Ironman distance I put them on for sleeping and did notice benefits of reduction of the overall lower leg fatigue. <br /><br />Overall, I think they do provide some recovery benefits after long workouts. I plan on using them this year again for the DECA Ultra Triathlon for active recovery during the few hours of sleep per day. Test them out as they might provide benefits for you during your training and racing, but remember that the best recovery starts immediately following the workout with your recovery drinks and quality food!UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com2tag:blogger.com,1999:blog-1773081917689181464.post-1298024590908801532010-07-02T12:10:00.004-04:002010-07-02T12:28:28.243-04:00Weekend - Running Hill Repeat Workout!For those of you not racing this weekend and want a different hill repeat routine try this workout to test your engine. This workout builds leg and lung power and several weeks of consistently doing the workout will improve your hill running and result in power increases in the legs. <br /><br />Find a hill that is a steady climb that will take between 6-9 minutes in duration while keeping your heart rate in the 85-95% percent range of lactate threshold. So you will not be "red-lining" the heart rate but training right in the "sweet spot". The hill should not be so steep that you can't maintain the heart rate in this range. It can be done on trails or roads (I prefer roads). <br /><br />After a 10-15 minute warm up including five 20 second "pickups" start the first set:<br /><br />1. Climb the hill and keep you heels down (so you don't aggravate the Achilles) /while pumping arms - focus on solid breathing and staying in your heart rate zone.<br /><br />2. Recover on the run down (should take you roughly the same time as going up)<br /><br />3. When you reach the bottom, then start with 50-75 Hindu squats (error on the low side for the number of Squats). If you need a demonstration of a Hindu Squat (check out video on www.racetwitch.com home page or do a Google search and you will see plenty of examples on how to do it correctly). The Hindu squats should be done quickly and exploding up, but stay under control with good form.<br /><br />4. After the Hindu Squats immediately head back up the hill for the second set.<br /><br />For those of you who want a challenge, attempt the following set:<br /><br />8-10 Hill Repeats followed by 175-200 Hindu Squats after each recovery downhill run. Alternatively, do half of the hill climbs and Hindu Squats with nose breathing only - this is very tough but teaches you how to belly breath and staying relaxed!<br /><br />After completing your set, warm down with 20-30 minutes of running in the 65-70% Heart rate zone.<br /><br />I love this workout and do it every week (mid week) the benefits are immense! Please let me know your thoughts.<br /><br />WayneUltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-73628097113564488852010-06-29T06:32:00.003-04:002010-06-29T07:08:42.586-04:00Race Specification Training - going Solo!One common training practice is to add race specific training workouts to mirror the terrain or conditions of your upcoming race. The benefits are immense so there are no surprises on race day. How many times have you been in a race and even with all the various details on race websites with regards to elevation gains, heat, number of aid stations, etc. do you hear the comment "I was not aware that the race had so many hills!". <br /><br />Race specific training can include many of the following: Heat training/acclimation, Hill training, downhill running on trails (Western States 100 Mile Run), roads vs. trails (running and cycling), training in the aerodynamic position for a triathlon vs. in an upright position (so your back does not spasm), learning how to walk fast in multi-day running races, training without headphones (biking and running) where it's not allowed in the race. There are many more, but one that is often overlooked is training solo.<br /><br />Of course training with others is enjoyable but if your competing in a long race, mental strength becomes extremely important. The benefits of training alone for some of the long distance training will pay off come race day when you experience the "lows" as in many cases you will be alone without another athlete anywhere in close proximity. Social training is great, but in many cases athletes become "too" comfortable in having the security of another friend when training. When it's race day and they are facing a "bonk", mechanical problem with the bike, blisters, etc. you know what happens - yes they "crack" mentally and they end up on the DNF (Did Not Focus/Finish) list. I have seen this happen so often as athletes get so comfortable talking through the early miles of a long race with friends to make the "miles go by quickly" and then late into the race they have no mental strength to get to the finish when they are on their own. As you all know, the "real" race for most athletes begins late into the race. For example, during a 100 mile running event, the "real race" begins at mile 80-85 and in many cases it's all about your ability to push it hard to pass fellow competitors and finish strong while running alone. <br /><br />I don't want to discount the fun of training with others, but if you prepare for your races with various race specific training techniques make sure you learn how to train alone to build your mental strength to get through the "lows" on your own!<br /><br />Enjoy your workouts today!UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-51748828303852836522010-06-15T07:50:00.003-04:002010-06-15T08:17:36.250-04:00Junk Miles - Not always BadJunk Miles - How many times have we all heard for years that it's all about quality, quality, quality miles! It continues to be an ongoing theme for years and I disagree that "junk miles" have no benefits and we should just take the day off. In my opinion the term should be changed to recovery miles. As we all know, the key to an effective long term training program is to balance hard efforts with recovery sessions to continuously "tear down" and rebuild the key muscles for the specific sport discipline. If you experience an injury be smart and cross train on the recovery mile session with a different sport discipline.<br /><br />Moving back to the goals, each of us should have a focus of each workout. It might be any of the following: negative split workout, hard intervals, long slow distance for building endurance, hill repeats, etc. However, I feel that the the "day off" is not mandatory as many athletes won't workout on Friday so they save themselves for the long weekend workout, key speed session, etc. If you keep the heart rate in the 50-65% of range of (lactate threshold) there is no reason to take off days from training. The session might only be 30-45 minutes of very easy spinning on the bike, swim or running, yoga and it keeps the body "fresh". The body acclimates to working out every day. Of course, there are days when "life" gets crazy and we have to take a day off. It's an active recovery and not just "junk miles". Personally, I train 7 days a week and it works for me. <br /><br />Consider adding recovery miles to the day(s) that you normally take off and especially if timing allows later in the day after a race. As we see with the Tour de France cyclists (ride on days off of the Tour) there are benefits of flushing the legs and body with recovery miles. <br /><br />RaceTwitch.com is live - check it out www.racetwitch.com and let us know your thoughts!UltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0tag:blogger.com,1999:blog-1773081917689181464.post-67625723422999352332010-05-21T06:50:00.004-04:002010-05-21T07:16:20.033-04:00The Brick Workout - Variety for Endurance AthletesThe brick workout offers many benefits for triathletes and multi discipline endurance sport athletes. As Wikipedia states: Triathletes train for this phenomenon through transition workouts known as "bricks": back-to-back workouts involving two disciplines. For most triathletes the normal brick is to combine a bike followed by run workout to simulate race conditions. I am not sure how brick derived it's name for the workout, but just assumed it was that your legs feel like they have bricks in them when you begin running immediately following a bike ride. <br /><br />It is key workout form many triathletes to simulate the feeling on running with tired legs. Many of you know what the feeling is like the first mile or two during an Ironman when you fly through the transition area and head out on the run. I add different bricks to my normal training program to "mix" it up and not just do the same bike/run bricks. They all have the benefit of training the body and mind to push through when your tired.<br /><br />Here are a couple different bricks compared to the normal bike/run to add some variety to your training:<br /><br />Swim/Bike - this workout is an important transition that is often overlooked by many of us. <br />Swim 3000-4000 meters straight swim (the last 500 meters pick up the pace to be faster than race pace) get out of the water and immediately get on the Bike and ride 75 miles above (Ironman race pace)<br /><br />Run/Swim - This workout is tougher than you think. Run 3-4 hours (marathon pace) on trails (carry a pair of swim googles with you) and end the run if possible at a pool/lake and swim a set of 5X500 meters at Ironman swim pace. Make sure you keep up the electrolytes as it's easy to get those nasty calf cramps in the water!<br /><br />Triple Brick - This is one of my favorites to build mental strength to push through the tired legs. Bike 3 hours hard pace and immediately follow with 1000 Hindu Squats (yes your quads will feel like mush) then head out to a 2 hour run on trails. The final 30 minutes of the run do 10 hill repeats (steep and short). These final hill repeats will be brutal but if you can build up to 10 over a period of time the long term strength benefits become significant and can help when you need to push at the end of race during the run.<br /><br />There are so many versions of Brick workouts and consider different varieties to keep it fun! The brick workout's benefit are immense for all endurance athletesUltraTrihttp://www.blogger.com/profile/03363537776879418448noreply@blogger.com0