Monthly Archives: February 2016

Swim workout building speed and endurance

Swim workout building speed and endurance 200 warm up 3 x 15 seconds up right kick drill with 30 second rest 50 single arm 50 fists 4 x 400 max efforts push your comfort zone with 30 second rest 3 … Continue reading

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Weight loss is not necessarily healthy

Weight loss is not necessarily healthy. Weight loss in America is a 20 billion plus a year industry where misleading people seems to the norm. When considering weight loss, the need to be cautious about how the loss occurs is … Continue reading

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Black Bean Potato Salad

Gluten Free Meal to improve your running. Black Bean Potato Salad Potatoes should be a staple in any gluten-free kitchen. They’re cheap, easy to cook, long-lasting, and despite their reputation as being nutrient-poor, rich in vitamins and minerals. One medium … Continue reading

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Make the most of hilly courses with these riding tips.

We’ve all seen triathletes muscle up rollers at lightning speed only to watch them reach the crest and soft-pedal, or worse—coast to the bottom. Unless the goal of the session is a hill repeat, this is not the way to … Continue reading

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Summer Swim Series

St. Louis area is privileged to have two open water swim series this year. Starting on April 30th through June 25th but skipping Memorial Day weekend. This event is in New Town hosted by Big Shark bicycle company The link … Continue reading

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Saint Louis Triathlon

Prepare yourself for a new personal record! Announcing the Inaugural St. Louis Triathlon! This is a flat, fast course with all the swag and awesome spectator friendly environment. Consider this a must do race! For more information or to register … Continue reading

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This plan is designed to maintain muscle balance while improving your immune system.

SAMPLE – Balanced Nutrition Plan 1500 to 2600 calories – SAMPLE – Endurance Madness 7 am Breakfast 16 oz. Water upon waking, 36 oz. Green tea unsweetened, 2 to 3 Eggs with all the veggies you want Calories= 2 Eggs … Continue reading

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Swim week

Monday 2 x 50 + 2 x 100 warm up 4 x 50 15 to 30 sec rest with Paddles 4 x 50 15 to 30 sec rest Fist drill 4 x 50 15 to 30 sec rest Single Arm … Continue reading

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Total Body Hour

Total Body Hour workout to tone the entire body. Start with sets of 5 reps, two or three times a week and each week and 1 rep per week until you get to 20.

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Daily Total Body

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