Swimming focused — High Elevation Endurance Training Camp

2 CAMP Dates:

Start: Thursday, May 24, 2012 @ 10:00 AM
End: Sunday, May 27, 2012 @ 11:00 AM

Start: Thursday, May 24, 2012 @ 10:00 AM
End: Saturday, June 2, 2012 @ 10:00 PM

Camp Description:

Four days of high altitude triathlon training with a certified, experienced coach. This is a swim focused training camp.  We will be in the water working on technique, endurance, speed and power at least once a day. Accommodations allow for educational training, racing, and nutrition seminars. We will also bike, run, and do strength training with programmed workouts for all distance triathletes. This event is organized to promote a healthy, fun training experience.

Location
We will be running and biking on country roads in the beautiful Kamas Valley; the Gateway to the Uinta Mountains (approximately  60 minutes from Salt Lake City, International Airport, Utah).  Pick up can be arranged.

Your Coach

Jamie Hubbard is a USAT Level 1 certified coach with National level experience in triathlon and swimming, Division 1 Collegiate Swimmer, 25 years of racing and 16 years of coaching experience.  Please feel free to contact her at FitWithJamie@gmail.com for more information.

Hotel Accommodations

Rooms are reserved at a cabin in the Kamas Valley where we will be training.  The cabin contains a full kitchen and indoor bathrooms.  Once you are registered for camp we will give you the the reservation information you need.

We will have seminars on nutrition, bike maintenance, mental toughness, transition practice, and health and fitness.

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Triathlon Training Clinic Series

I am hosting a Triathlon Training Clinic Series at the Northwest Rec Center in Salt Lake (1255 West 300 North) that will start tomorrow! Come and check them out!

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Champions Eat Breakfast

This Article was written by a girl in my cycling class at the U and I thought she did a good job so I thought I’d share it with you all.

 

By Chelsey Earl

Is breakfast really the most important meal of the day?  We hear this from a young age. Studies have shown people who eat breakfast tend to perform better. But why?  Your body can store 10-12 hours worth of glycogen. Glycogen is the energy your body uses to run. If you have a late dinner at 9pm, you run out of energy by 9am the next morning, which is time you normally start school or work.  Breakfast really is a break-fast, breaking the fast you were doing while sleeping.  So, if you don’t eat breakfast, just when you need to start thinking and processing information your body is out of fuel.  To compensate, your body starts a process called gluconeogenesis. Gluconeogenesis is where your body starts to break down your stored muscle or fat to create glucose, which is the brain’s preferred energy source. There are more benefits that come from eating a healthy breakfast than just having a full stomach. Breakfast helps with concentration, comprehension, and performance.

 

Why eat breakfast?

When you don’t eat, your body has to compensate for the low blood glucose (the fuel your body needs to run).  Your body literally starts eating itself by breaking down muscle tissue. The broken down tissue is sent to the liver where is it broken down and reconstructed as glucose. This energy is not made without a price. Not only do you lose muscle , this breakdown process creates additional waste byproducts. The liver sends ketones to the kidneys to be flushed out and acetones to the lungs to be exhaled.  You may have noticed this odd breath after missing a meal or two.

 

What to eat?

The ideal breakfast has a combination of food with a high fiber carbohydrate with some protein (check ‘low glycemic index’ foods for more options.)

Protein helps stabilize blood sugar.  Fiber helps slow down the intestinal absorption of the glucose into the bloodstream, allowing a more gradual blood sugar rise and decline. High sugar foods on the other hand, like cocoa puffs, result in a blood sugar spike, or energy burst.  The body reacts to this spike by releasing insulin in an effort to get the blood sugar back to normal levels. Unfortunately, the big release of insulin causes an overcompensation resulting in a carb-crash. This means you get tired, causing many people to start looking for the next quick energy fix.

Any breakfast with a fuel source is better than no breakfast, i.e. coffee alone doesn’t count. Coffee is only an artificial energy boost. So if you want better comprehension and focus, increased energy and performance, eat breakfast everyday. It is your body’s fuel source.  Breakfast really is the most important meal and the best way to start the day. Champions eat breakfast.

Chelsey Earl eats breakfast every day. Chelsey is majoring in Human Development & Family Studies and Consumer & Community Studies. She is a dance instructor and realized how important it is for her students to eat well.

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SMART Training

Being an athlete is complicated, especially when you’re not getting paid to train. Life for most of us is already complicated and hectic without exercising and then you add running, swimming, biking, strength training, stretching, foam rolling, etc into your schedule and it can start to feel like another full time job. Many will become stressed and frustrated because they don’t know how to weed through the information out there in order to make a plan that is feasible for them. I have been asked on several occasions how do you fit it all in? The answer to this question is not easy but by using this article as your guide it will help bring some clarity to your muddled mind.

First of all you learn to prioritize your life. When I was taking my first coaching class from an accomplished triathlete I was offered this insight into prioritization. I was told to make a list of everything in my life that is important to me and requires time. Things on my list were family, work, friends, dogs, school, training, etc. Then she had me prioritize my list. Putting what was most important in my life first all the way down to the least important. My list looked something like this:

  1. Family
  2. Work
  3. School
  4. Training
  5. Friends
  6. Etc.

By having me prioritize my life in this manner it helped me to recognize where my training fell in order of importance. It is natural that we give the most time to the things we think the most important. Creating this simple list will help us figure out how important our training is compared with other things, as well it will also help us realize how much time we can dedicate to training which in turn will help us set our training goals.

Know your time: This is a very simple step to eliminate the stress and complications of training but most of us don’t do it. In fact how often do we hear the phrase “I don’t know where the time went?”.  When you plan you know. It’s as simple as that. Know your time simply means to make a schedule of when and how much time you can train. Know when it’s time to train and when it’s time for other things and stick to it! No one should find themselves unprepared on race day saying “I don’t know where the time went?”.

Learn to set SMART goals. If your life is so busy that training is last on your list signing up for that Ironman may not be the best idea. We must be wise and learn to set the right goals. Even the best of intentions will not be enough if you are not being SMART when setting your personal goals. You remember learning about SMART goals right? Even if you’ve never heard of SMART goals, it’s pretty self explanatory so I will only offer a brief summary of each.

  • Specific- the more specific your long term goals are the easier it is to break it down into achievable small steps to get you where you want to go.
  • Measureable- if you can’t measure your progress how will you know if you reached your goal? Be specific on what you want to achieve!
  • Attainable- Frequently ask yourself if your goals are attainable, that doesn’t mean don’t challenge yourself but be realistic.
  •  Relevant- Does your goal seem worthwhile? It’s important that your goals mean something to you and that you are willing to work to achieve them.
  • Timely- Every goal needs to have a time frame/completion date. By giving your goal a time frame you help yourself establish boundaries to work in and a sense of urgency which will help you avoid procrastination.

 But the take home message is if you don’t know what you want to achieve your training will never cease to feel complicated and overwhelming.

Learn the times and seasons of training. Most people who have never worked with a coach or have done much studying probably don’t realize that your workouts should change in a systematic way in order to optimize fitness and performance for racing. They just do the same things year round no matter what their race schedule is and what their goals are. These times and seasons are not usually the same for every athlete, it depends on the fitness/skill levels of the individual and their race schedule. In general I like to consider that there are approximately four seasons or phases; recovery phase (off season), base phase, transition phase and competition phase. There are many different names for these phases but the goals are typically the same. Recovery season is where you let the body recover from the stress without losing all of your fitness gains your focus is not on racing. Base phase is the very very beginning where you begin to rebuild endurance, strength and improve technique. Transition is where you start prepping the body for the rigors of racing. Competition phase is the shortest phase, and it’s where you focus on specifics for your priority races.

Learn about training. Not all training is equal. In fact there are as many different ways to train as there are goals that you can set. Just because your friend does tempo runs 2 x’s a week doesn’t mean you have to. Know what the purpose of the activity is and ask yourself “will this help me meet my goals?”. This is why it is so hard to follow a general training plan like the ones you find on line because they probably won’t help you meet your specific goals. Learn the difference between these types of training and when and how to use them; endurance, strength, strength/endurance, speed/strength (aka power), speed/endurance, speed, and flexibility.

Learn to say no. Help relieve some of the stress by not feeling like you have to do everything. You should always walk away from your training hungry for more. Chronic stress can lead to burnout and that is the LAST thing you need in your life. So when necessary learn to walk away and feel good about it.

For questions on this article please contact me at rebecky85@live.com

 Becky Black has a degree in Exercise Science from the University of Utah with an emphasis in coaching and fitness. For the past year and a half has been working for both the University of Utah as well as the Northwest Rec Center teaching a variety of fitness classes and activities. She specializes in endurance running and creating a balanced life and body. She is a certified yoga teacher and a USAT Level 1 Triathlon Toach and will be returning to the University of Utah in the fall for a M.S. in Exercise Science and Sport Psychology.

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Aug 13th Clinic/Tri Update

Triathletes!!

Saturday is just around the corner!  We’ve got about 20-30 people committed to race!  This will be fun!

7am clinic
8am race

Bring your own gear and support.  Sunscreen, food, etc.

Directions to the East Canyon from Salt Lake City:

Take I-80 toward Park City.  Exit East Canyon Reservoir, UT-65 N exit, EXIT 134 toward East Canyon.  Turn LEFT onto UT-65 for 19.4 miles.  Turn LEFT onto UT-66/E Highway 66.  We will be just (like .1 to .3 miles) after you turn onto UT-66/ Highway 66 on the left.  If you get to East Canyon State Park Marina or the dam you went too far.

Give yourself at LEAST 50 min. travel time from 3300 S and 700 E.  The road is windy and steep going over big mountain.

If anyone needs/wants a ride, let me know and I’ll spread the word.  I have room for one person and a bike, but I’m leaving at 5:15 am to set up.

 

SWIM:  The swim will be out to an orange float tube.  (I know its not the big orange triangle in other races, but it gets the job done.)
BIKE:  We will bike mostly flat along the reservoir.  Turn around will be about 1 mile after East Canyon Lodge/Resort.  There will be cones for the turn around.
RUN: We will run along the same course you bike on unless I change my mind…    :)

There is no cell reception there.  Text MIGHT work, but don’t count on it.  Call and email with questions now, before SATURDAY.

See you there!
Contact info:

Becky Black: 801-856-8688, rebeccaeschler@gmail.com

Jamie Hubbard: 801-979-3197, fitwithjamie@gmail.com

 
Check out Superior Tri Sports page and “like” it so we can become official!

Facebook: http://www.facebook.com/?ref=home#!/pages/Superior-Tri-Sports/139412369465243
www.superiortrisports.wordpress.com

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Running Warm-Up Part 2

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Running Warm-Up Part 1

Try this tips for your warm-up the next time you go out on a run!

 

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