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.
Thursday, March 10, 2011
Thursday, January 13, 2011
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
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
Tuesday, January 11, 2011
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!
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!
Friday, November 12, 2010
Tuesday, November 2, 2010
Wayne's Top 8 Updates of RaceTwitch.com
A lot has been going on at RaceTwitch.com over the last few months and we are excited for the rollout of several new items for 2011.
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.
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.
2. RaceTwitch.com Iphone Application - released the first version last month, check it out at Itunes Store
3. RaceTwitchreg.com - Our new unique Free Online Race Registration resource for Race Directors will be launched in another month or so.
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!
5. RacePeak - New training/coaching resource coming in 2011
6. Mental Training Performance coaching - Coming in 2011
7. Comprehensive Marketing/Partnering services for worldwide races - Rolled out last month with the goal of exposing more people to great races.
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.
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.com
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.
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.
2. RaceTwitch.com Iphone Application - released the first version last month, check it out at Itunes Store
3. RaceTwitchreg.com - Our new unique Free Online Race Registration resource for Race Directors will be launched in another month or so.
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!
5. RacePeak - New training/coaching resource coming in 2011
6. Mental Training Performance coaching - Coming in 2011
7. Comprehensive Marketing/Partnering services for worldwide races - Rolled out last month with the goal of exposing more people to great races.
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.
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.com
Monday, October 25, 2010
Mental Training Technique to Incorporate in your Racing
Have 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!
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.
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.
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.
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.
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!
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 wayne.kurtz@racetwitch.com.
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.
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.
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.
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.
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!
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 wayne.kurtz@racetwitch.com.
Thursday, October 14, 2010
Racetwitch Meetup kicked off in New York City
Last 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.
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!
Carrying all supplies including water, etc. each day through the hot desserts sounds extremely difficult for sure.
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.
Also, great info on training camps in the Hudson Valley from Ed at Open Sky Training, www.openskytraining.com
It was great to get things moving with the RaceTwitch Meetup and looking forward to growth in NYC and other cities year you.
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.
Would you be interested in a Racetwitch Meetup near you? Please email me at Wayne.Kurtz@racetwitch.com
Mark you calendars - next NYC RaceTwitch Meetup - December 8th - Stay tuned for the location in the city!!
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!
Carrying all supplies including water, etc. each day through the hot desserts sounds extremely difficult for sure.
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.
Also, great info on training camps in the Hudson Valley from Ed at Open Sky Training, www.openskytraining.com
It was great to get things moving with the RaceTwitch Meetup and looking forward to growth in NYC and other cities year you.
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.
Would you be interested in a Racetwitch Meetup near you? Please email me at Wayne.Kurtz@racetwitch.com
Mark you calendars - next NYC RaceTwitch Meetup - December 8th - Stay tuned for the location in the city!!
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