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Text of the page (random words):
ining that may get the person out on a random weekday or weekend either alone or with friends it usually involves very little planning and doesn t take periodization into consideration this usually makes the exercise sessions irregular in duration or intensity for people partaking in this method of training there is the assumption that training progresses linearly in laymen s terms this means that there is an assumption that a person will continue to reap in the physiological benefits of training regardless of changes in duration or intensity the important thing to the person subscribing to random training is that they actually just get out and exercise random training has its pro s and con s if a sedentary person suddenly starts to exercise there will be physiological improvements in the body for a period of time unfortunately these benefits will eventually either plateau or lead to overtraining in the long term since a body exposed to the same stimulus over and over again becomes ineffective that is why numerous athletes partake in periodized plans that map out their seasons periodization simply means that an athlete will follow a strategic training plan for a set period of time this period of time has a specific goal and purpose once this period is complete the focus of the next period of strategic training changes slightly to accommodate physiological changes in the body the culmination of these periods eventually should lead someone to an eventual peak in their season usually these peaks are planned around big events such as the novice s eventual first triathlon or the seasoned triathlete s championship race at the end of the season there are several ways of learning more about periodization the first is to find research on the topic through various reliable sources there is a large amount of information on pub med although this website has a lot of articles that must be purchased you can review their abstracts for free rest assured that the articles come from establishments using valid testing protocols publishing peer reviewed articles remember that just because you may hear a commercial state that their product is backed by scientific research you should always be able to check sources that they provide if they do not provide any such sources you may be suspicious you can also request some information from the governing bodies of each sport triathlon s governing body is usa triathlon www usatriathlon org swimming s governing body is usa swimming www usaswimming org track field s is usa track field www usatf org and cycling s is usa cycling www usacycling org these governing bodies are non profit organizations that use current scientific research to create the best possible programming for athletes and coaches it is the primary goal of these institutions to help athletes be successful at what they love to do now may be a good time for a word of caution be careful of the articles that are not scientifically valid the authors or vendors of this information may just be selling you information without using science their motivation can come from taking your money or believing that because a certain program worked for them that it will also work for you regardless of interindividual variability interindividual variability accounts for the fact that individual responses to a training plan are uniquely different depending on a number of factors such as age initial fitness levels and health status these differences make creating exercise programs an art form a person s specific needs interests and abilities must be taken into account when creating a program that improves adherence these plans must take specificity of training overload progression initial values diminished returns and reversibility into account in other words there is an art of exercise programming that can help someone maximize usage of their time as well as the outcome of their performance creating a periodized schedule will involve training in different intensities for differing durations the phases will incorporate aerobic and anaerobic training sport specific training i e bricks and tapers if these topics seem overwhelming there are various ways in which a person can get help the university of utah provides triathlon training courses to people not enrolled at the university and also to students for credit these courses run three days per week for 6 week sessions more information for non enrolled students can be found at www continue utah edu noncredit classes are extremely affordable and fun weekend and weekday short clinics are also available the university of utah exercise and sport science department also offers free riding and running dates to train with groups of people who share the same interests you can find out more information by contacting me at shannon mulder utah edu if the university isn t for you there are usat coaches throughout the valley willing and able to help any athlete reach their desired potential you can also look for free lectures on the rei calendar there are various clubs also set up throughout the valley now get up and get moving posted by entirely eventful day at 12 09 pm no comments monday june 8 2009 new study finds lowfat chocolate milk is effective post exercise recovery aid for soccer players and triathletes soccer players and exercise enthusiasts now have another reason to reach for lowfat chocolate milk after a hard workout suggests a new study from james madison university presented at the american college of sports medicine annual meeting post exercise consumption of lowfat chocolate milk was found to provide equal or possibly superior muscle recovery compared to a high carbohydrate recovery beverage with the same amount of calories in this study 13 male college soccer players participated in normal training for one week then were given lowfat chocolate milk or a high carbohydrate recovery beverage daily after intense training for four days after a two week break the athletes went through a second round of normal training followed by four day intensified training to compare their recovery experiences following each beverage with the same amount of calories prior to the intense training at day two and at the completion of this double blind study the researchers conducted specific tests to evaluate markers of muscle recovery all of the athletes increased their daily training times during the intensified training regardless of post exercise beverage yet after two and four days of intensified training chocolate milk drinkers had significantly lower levels of creatine kinase an indicator of muscle damage compared to when they drank the carbohydrate beverage there were no differences between the two beverages in effects on soccer specific performance tests subjective ratings of muscle soreness mental and physical fatigue and other measures of muscle strength the results indicate that lowfat chocolate milk is effective in the recovery and repair of muscles after intense training for these competitive soccer players this new study adds to a growing body of evidence suggesting milk may be just as effective as some commercial sports drinks in helping athletes recover and rehydrate chocolate milk has the advantage of additional nutrients not found in most traditional sports drinks studies suggest that when consumed after exercise milk s mix of high quality protein and carbohydrates can help refuel exhausted muscles the protein in milk helps build lean muscle and recent research suggests it may reduce exercise induced muscle damage milk also provides fluids for rehydration and minerals like calcium potassium and magnesium that recreational exercisers and elite athletes alike need to replace after strenuous activity nearly 18 million americans play soccer according to american sports data and millions more engage in recreational sports many experts agree that the two hour window after exercise is an important yet often neglected part of a fitness routine after strenuous exercise this post workout recovery period is critical for active people at all fitness levels to help make the most of a workout and stay in top shape for the next exercise bout sweating not only results in fluid losses but also important minerals including calcium potassium and magnesium the best recovery routine should replace fluids and nutrients lost in sweat and help muscles recover increasingly fitness experts consider chocolate milk an effective and affordable and enjoyable option as a post exercise recovery drink the dietary guidelines for americans recommend that americans drink three glasses of lowfat or fat free milk every day drinking lowfat chocolate milk after a workout is a good place to start source weber shandwick worldwide posted by entirely eventful day at 9 57 pm no comments mental training getting past the wall by nicole miller phd the wall the formidable imposing seemingly impenetrable wall you ve hit it before you fear it now you know it s coming but what can you do realize this your mind will give up long before your body however once your mind goes your body quickly follows your body knows only two things injury and what your mind tells it to do when you start thinking i m tired this hurts etc your body responds by creating those sensations most of the time if you can keep your mind going in a positive direction your body will continue to achieve your goal triathletes have used many techniques to overcome hitting the wall one of the most popular being self talk as soon as you say to yourself i want to quit your body responds by quitting so what would happen if you said i can keep going or this is what i ve been training for keeping your mind moving forward will keep your body moving forward a popular thought on attention is that we can only pay attention to one stimulus at a given moment therefore if you are thinking about moving forward you are not thinking about wanting to stop it takes a conscious effort to stay on top of your mind but if you truly want to have control over your performance and either avoid or break through that wall you must first control your brain so take a lesson from dory on finding nemo and tell yourself to just keep swimming want to learn more from nicole she can be reached at 801 712 7956 nicole headstrongconsulting com or www headstrongconsulting com posted by entirely eventful day at 9 03 pm no comments tuesday may 12 2009 what people are saying had a great time at the event you guys put on a professional race my wife absolutely loved the venue said it was one of the best spectator races she has ever been to i can t wait to do your other 3 events this year dave warden powertri com i was really impressed with the organization of the spring sprint triathlon especially considering it was an inaugural race everything was on time the transition area was set up perfectly and the bike and run courses were extremely easy to follow i was also appreciative of not having to wait around for hours for the awards ceremony it stands out as being one of the most organized races i ve participated in among inaugural races and races that have been going on for years i look forward to participating in the other races in your series melinda houston ph d cc aasp assistant professor sport psychology consultant department of exercise sport science university of utah thought you guys did a great job friendly and plentiful volunteers police and road support was superb i saw several support cars on the course assuming they were with you guys that was great leslie howlett wow what a day to start the season everything was well organized that i could see check in was easy the transition area was good swim course worked well thanks again for all you did setting this up i will sign up again next year blessings kevin maddock i think you guys ran a great race you did a good job on organization on communication day of on the race i think you did well in having a timing chip company that was able to solve its problems quickly and get results posted online the same day you had good signage and volunteers on the course and good email communication of updates to the race courses and such i also liked the preview women s workout the weekend before sara mitchell i m so glad that i did it it was a great experience and since i live in west valley the area was familiar and that added to my comfort level i now know what a tri looks and feels like and i am going to be better prepared next month when i race with my training buddies thanks terri parker i m glad i got to meet you and thanks for the help with my friend s bike even though i had a bike mechanical problem and dq d i still had fun it was my first tirathlon and all the staff was helpful and encouraging mary krause i plan on doing this tri again in years to come since it s so close i wish the weather was a little bit warmer though thanks for a great race tia chapman i just can say it was great nice bike and run course probably i will sign up for the whole series if i don t have conflicts with my other events gustavo flores this was my first triathlon it was a great experience for me the volunteers were wonderful the course was easy to follow with the signs and volunteer help and having the roads blocked off was also a plus i will do this race again next year and recommend it to my friends thanks debra posted by entirely eventful day at 11 11 am no comments tuesday may 5 2009 training for women team luna chix us trisports has teamed up with team luna chix in order to support women in multisport please join them for their weekly workouts free learn train make friends with team luna chix for more information or to be added to their email list please contact lunachixsaltlakecity yahoo com clinics training schedule join us on mondays this season at 5 30 p m for a variety of clinics group training and event specific preparation sessions 4 20 liberty park run 4 27 saltaire bike 5 4 airport track bike run brick 5 11 lifetime fitness pool swim 5 18 legacy parkway run 6 1 city creek road mtn bike options 6 8 wasatch drive bike run brick 6 15th shoreline trail trail run 6 22 emigration canyon road mtn bike options 6 29 east canyon open water swim 7 6 jordan river parkway gardner village run 7 13 triathlon clinic location tbd 7 20 east canyon mini triathlon 7 27th city creek bike run brick road mtn bike 8 3 pipeline trail trail run 8 10 east canyon open water swim 8 17 salt lake classic route bike 8 24 sugar house park run 8 31 emigration cyn bike run brick road mtb 9 14 east canyon open water swim 9 21 city creek canyon trail run 9 28 day long clinic with the pros 2009 team members our members range from triathlon veterans to triathlon newbies that just participated in our first triathlons last year our members include team leader s victoria radke cori spangenberg cami burgon kristen messenger shannon mulder peggy petersen mindi powers summer schenk bailey schuman posted by entirely eventful da...