Upcoming Events

Endurance Madness is excited to announce being the swim coach on duty July 29th in the St. Louis Endurance Open Water Series. Please consider coming out to support Endurance Madness and St. Louis Endurance Open Water Series. The link below includes three great events by the premier race promoters from St. Louis, MSE Racing. Endurance Madness is currently training for Saint Louis Triathlon and for Equinox Half Marathon. We support these events and if you want to join us, all paces and experience levels are welcome. Come on out to a workout and get to meet new friends and future family.
Endurance Madness
Bob Boles CPT GPTS

http://mseracing.com/

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This week in Training

8 weeks to Try Tri, 9 weeks to Rec Plex Triathlon, 12 short weeks to St. Louis Triathlon, Motivation is catching, Drive is building, and Goals are set, Triathlon training is now and real! The biggest bonus is you get the training plan FREE just for being a part of Endurance Madness. If anyone wants more of a one on one coaching, please contact me directly.
Thank you
Bob Boles

2/27 – 3/5 This week in training
Monday= 6 pm TBH
Tuesday= Swim 100 warmup, 4 x 50 fist drill, 4 x 50 paddles, 4 x 50 15 sec rest, 300 slow increasing to sprint finish, 100 easy bi lateral breathing,
Wednesday= run 4 miles easy
Thursday= 6 pm TBH, Bike trainer 30 minutes easy cardio
Friday= Rest
Saturday= 8 am Swim, 50 warm up, 100, 150, 200, 250, 200, 150, 100, 50,
2 pm Bike Trainer Medium 45 minutes with 3 single leg 45 seconds
Sunday= 10 am run 9 miles easy marathon pace

NOTICE: times are not listed on the workouts that I do not host, remember to get it in on your own, which will get you ready for this season. If you are training for a run up to a half marathon or a triathlon up to an Olympic distance, this plan will get you there pushing for a PR.

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When To Climb In A Seated Or Standing Position

When To Climb In A Seated Or Standing Position

For many newer triathletes, finding the best riding position during an uphill can be a trial-and-error process. For long hills with a mild grade or quick up-and-over rollers, you can maintain a faster speed by staying in the aero position. But when and why does it make sense to switch to an upright or standing position for a climb?

Seated: At some point, the aerodynamic benefits of being in aero are outweighed by the increased power production and comfort that come from climbing upright or standing. The commonly cited speed in which this becomes a wash is about 12 mph. Most cyclists can generate more power when seated, so sitting up to pedal when you’re going slower than 12 mph makes sense.

Standing: If the grade becomes very steep and you’re unable to turn over a reasonable cadence (60 RPM or lower) then it’s time to think about standing. Standing allows you to generate a little more power by leveraging your weight. If you’re smaller and have less muscle mass, you might need that leverage sooner.

However, standing also usually leads to heavier breathing and higher heart rates. If you’re tackling a shorter hill and don’t mind putting in a variable effort (think hard group ride), standing for a brief period will help you get to the top more easily.

Spiking up your heart rate by getting out of the saddle in a long race, though, can quickly lead to fatigued legs. The place for standing in a long steady effort race is when you need to temporarily change up muscle recruitment patterns after being stuck in the same position for a long time. A quick bout of standing while keeping the same effort level can feel like a break.

Read more at http://triathlon.competitor.com/2016/08/training/when-to-climb-in-a-seated-or-standing-position_123095#h4pFvGCz6ecgRXZc.99

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Freestyle Basics: The 3 Phases of the Pull

In triathlon, speed is the name of the game. Unlike cycling and running, swimming is a bit counter-intuitive in the sense that applying more power doesn’t necessarily guarantee you speed in the water. Herein lies the most uniquely difficult piece of the freestyle formula—the pull.

On average, the pull attributes up to 90 percent of total propulsion in freestyle. Breaking down the pull into three phases will help you better understand the transfer of power from overhead to the back of the stroke.

The Catch
Freestyle starts at the front of the stroke, and how you posture your arm before you begin the pull is vital. This positioning will dictate exactly how much water you’re able to “hold” and your overall ability to recruit the proper muscles throughout all three phases.

For starters, let’s discuss what the profile of the arm should look like at the front of the stroke. As you slice your recovering arm into the water, you want to maintain a slope, with your fingertips below your wrist and your wrist below your elbow. This kinetic chain sets you up for a high elbow catch. From a side view, the extended arm’s fingertips may be seven to 10 inches below the waterline, while the elbow may be three to six inches submerged. It’s most helpful to visualize these measurements as a loose gauge, as each swimmer’s range of motion is different.

The transition from full arm extension to a loaded, bent arm position is the most delicate aspect of your pull. The key here is to think smooth and controlled, as opposed to a fast whipping motion at the front of the stroke. If you’ve ever felt that S-shaped motion at the early phases of your pull, this is indicative of your hand “slipping” through the water as it’s looking for a better hold on the water.

Imagine your elbow is the hinge on a door, and focus on keeping your upper arm lifted as you smoothly lower your forearm and hand down to a vertical position below your elbow and next to your head. At this phase, the angle between your forearm and upper arm should be between 60 to 90 degrees. Practice this internal shoulder rotation motion both on land with bands and in the water during one-arm freestyle sets. The more repetition, the better, as this is the origin of your power and connection with the water.

The Pull
This is the fun stuff, the tangible reward from the effort you put into your stroke. Similar to the delicate nature of the catch, the pull requires equal precision to maximize your speed. It’s now time to transition from the loading phase of the catch into the following two propulsive phases of the pull.

First, use your back. The shoulder muscles are the primary movers in the catch, but the lats (the back) are the primary movers of the pull. If you feel pain in the front head of your deltoids while pulling, this is a sign that the profile of your arm is too deep or dropped below you. If this is the case, commit to working on the catch until you’re able to maintain the lift in your arm necessary for a high elbow pull.

To help you visualize what muscles should be firing off during the pull, imagine squeezing a pillow between your upper arm and lats. Keep this in mind as you pull your arm back past your head towards your hips. Same as with the catch, stay smooth and controlled when applying force throughout this motion. If you move too quickly through this pathway, you’re likely to feel a slip or loss of traction on the water.

The goal is to pull a nearly linear pathway along the frame of your body. Again, practice with a one-arm freestyle drill—slow your stroke rate and isolate your focus on the pull.

The Push
The push is the final phase of the pull and the most powerful aspect of the freestyle stroke. In an effort to increase turnover (cadence) for open water swimming, many athletes cut the finish of their stroke short, thus creating a shorter or quicker stroke cycle. Unfortunately, untapped power potential is left on the table when doing this.

The push begins once you send your hand backward, past your elbow. Visually, it’s the final extension of the arm before your hand exits the water at the back of the stroke. From the beginning of the catch to the finish of the push, it’s helpful to imagine progressively building power and speed throughout these three phases.

Continuing the linear pathway along the frame of your body, your hand should exit the water in the middle of your hip. For most, this would be around the bottom of your pocket on a pair of jeans. Allow the outside of your thumb to lightly brush the bottom of your “jeans pocket” each stroke until you’ve found that sweet spot.

If you’re familiar with gym equipment, the final motion of the push is comparable to a tricep pushdown on the cable machine. You’re continuing to recruit muscles on the backside of your body, but primarily your triceps. You don’t want to hyperextend your arm at the end of the stroke, but rather finish with a micro-bend to the elbow. This will land your hand at the point on your “pocket” that we discussed. This phase of the stroke demands conscious repetition and focus, as it’s easy to forget when trying to push the pace in a squad or race environment.

Be patient with yourself as you practice these mechanical changes. Remember, repetition is necessary to ingrain changes in freestyle.
Thanks to ACTIVE.COM for the article.

“http://www.active.com/triathlon/articles/freestyle-basics-the-3-phases-of-the-pull?page=2”

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Getting around a corner in an efficient and safe manner

Ironman champion Chris Lieto, one of the greatest cyclists triathlon has seen, has created a series of training videos with the goal of giving you a simplified approach to getting the most out of your bike training. Here, Lieto shares his advice for getting around a corner in an efficient and safe manner. Sign up for more free tips from Chris on the Master the Bike website.
Read more at http://triathlon.competitor.com/2016/07/video/master-bike-chris-lieto-cornering-skills_134276#vKYr3oL5rdE2RBS4.99

Master The Bike With Chris Lieto: Cornering Skills

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IRONMAN 70.3 Muncie 2016

This past weekend team Endurance Madness took a road trip to Muncie Indiana to compete in the 70.3 IRONMAN race. Making the trip were Mike, Bob, Dave, Dawn and Carol. The race is a 1.2 mile lake swim, 56 mile bike and a 13.1 mile run. The weather was near perfect for the race. The best part was the support of the community and the enthusiasm of the volunteers. Mike had a good swim and better than average bike. He had a consistent run for a solid finish within 14 minutes of his PR (personal record). Bob had some trouble with the swim and run, but a solid bike and finished with a 28 minute PR. Dave also had some troubles with the swim and run, but a strong bike. He finished with a 32 minute PR! Dawn again had some troubles with the swim and barely beat the cut off time for a DNF (did not finish) by 16 seconds. Her bike was very good through 40 miles and then started to fade. She continued in the run and cramped pretty bad and had to stop and ice her legs around 11 miles; however, she finished with a personal record of 39 minutes!! Carol competed in her first 70.3 race and with early season life commitments getting in the way, her training was limited; however, she crushed the swim. Then she followed that up with a personal best bike performance and finished with a consistent run. Congrats to Carol for putting in the extra time on the swim the last two weeks before the race and taking the time to learn some tips on the bike. Those two efforts on her part made her a 70.3 IRONMAN finisher!!! Congrats to all and thank you for honoring Endurance Madness as your coach and team. Special thanks to Randy for making the trip up and all the support and cheering. Super special thanks to the community and volunteers that created a life time of memories!

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Weight loss is not necessarily healthy part 2

Weight loss is not necessarily healthy part 2

The first step is to evaluate if you want the weight loss to be permanent or temporary. I know what you are thinking, who wants temporary weight loss? Well, I don’t know either but there appears to be an extremely large portion of Americans looking to do just that because otherwise it would not be a 20 billion dollar a year business. If a temporary weight loss is desired for example, a swim suit body for the summer, fit into a pair of pants or a dress, or for a specific special day, then you are welcome to try as many of the 20 billion dollar a year business’ quick fixes you can and stop reading now. If permanent weight loss is your goal, then continue on your way to a lifestyle change.

Second step is to understand that weight loss is a life style change that could take years to reverse the effects of your old life style. Weight loss is most effective when you have knowledge of what causes weight gain and weight loss. You must seek the information, do the research and learn from trial an error to change your life.

Third step is to set a goal and measure it on a regular basis. Once a goal has been established, then the plan can be made to achieve this goal. A realistic approach is the hardest part to accept because the weight loss process can take weeks, months, or years to be accomplished.

Fourth step is to be consistent and flexible. If your plan is not consistent and flexible, you are setting yourself up for frustration which will lead to giving up on your goal. One of the best ways to stay focused and determined is to have a healthy support group. This group can be family, friends, co-workers, walking partners, etc.

Fifth and last step is the ability to maintain your achieved goal. There will be days and months when the goal begins to slip away, but a continued focus on the life style change will get you back to where you want to be.

If you want a permanent weight loss, Endurance Madness is giving all the information for FREE right here or you can hire a health and fitness coach. Each step of the process will be broken down in future posts so please stay tuned. If you are interested in hiring a health and fitness coach, Endurance Madness does offer a variety of affordable plans.
Going the distance for all your goals!

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Low Carbohydrate diets are not the best way to go.

Recently published and positively backs what I have said time and time again. Low Carbohydrate diets are not the best way to go. What happens is you become skinny but still fat.
“Here are the numbers: The low-carb dieters lost 4.18 pounds, including 8.32 ounces of body fat; the low-fat dieters lost 2.86 pounds, including 13.9 ounces of body fat.”
Expressed as percentages, the low-carb eaters lost 46 percent more weight, but the low-fat eaters lost 67 percent more body fat. “Calorie for calorie, reducing dietary fats results in more body fat loss than reducing carbohydrate,” said lead author Kevin Hall, Ph.D., from the National Institutes of Health.
“Long term extrapolation of our results is fraught with difficulties,” Hall wrote in the study abstract. However, “our data suggest that the greater fat imbalance is likely to persist with the [low-fat] diet, leading to more long-term body fat loss than with the [low-carb] diet.” Runner’s World
Please eat your fruits and veggies everyday!
Eat healthy to stay healthy.
Endurance Madness
Health Coach and Personal Training
http://www.runnersworld.com/…/low-fat-diet-tops-low-carb-in…

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Running is more than just lacing up a pair of sneakers and heading out the door.

Running is more than just lacing up a pair of sneakers and heading out the door; although, that is a great way to get started. Patience is your best ally when taking up running. The mind and body have to be taught to endurance the distance with a slow gradual increase. Technique is the most important part of running and requires consistent mental focus. Proper running form is the first technique you need to conquer and requires strengthening the body to hold the form through the entire distance. Hiring a coach to analyze your running is the fastest way to shorten the pain of learning to run.
Shoes are not just heading down to your local sporting goods store and buying the cheapest, best looking or the most expensive pair. Each person has a definite shoe type that will work best for them and requires some knowledge by a trained professional to get the correct shoe. Sometimes it might take several attempts to figure out what works for you. A problem may surface after a long run or a speed workout that will require a change of shoe type. You must be patient with the process but if it were easy everyone would be doing it. It takes commitment, dedication, and desire; however, once you are a runner you will never want to stop. Endurance Madness offers a variety of coaching options at reasonable prices.
Endurance Madness
Going the distance for all your goals!

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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 x 15 seconds up right kick drill with 30 second rest
50 single arm
50 fists
2 x 800 max efforts push your comfort zone with 30 second rest
2 x 200 bilateral cool down

This is a great Saturday morning workout to replace into the weekly routine.

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