New Protocols and 5 Causes of Rapid Aging

Hello all. Well, it has been a while since our last post. Busy, busy, busy. We're working on an exciting new venture right now, which we hope to roll out in the next few months.

We've also been working hard on developing some new testing protocols to start bringing you solid substrate usage results. We're now charting the relative contribution of fats and carbohydrates to exercise at various intensities. These results, combined with our other testing protocols, provide us with some amazing - and telling - information about our test subjects. If you want to get the most out of every training session and find out just how good you can get, schedule some time with us to get tested. A big "THANKS!" goes out to our "lab rats" who cheerily volunteered their time to help ensure we're providing the best, most in-depth, testing available.

I just ran across an article entitled "5 Causes of Rapid Aging." It's very interesting. Have a read...then get out and slow down that aging process!

Stay true to your zones!

Jon

THE SPIRAL STAIRCASE: Unlocking the mystery of motivation and visualization

Motivation. It’s a tricky concept when it comes to sports performance and even more so when it comes to general fitness.

For athletes it shouldn’t be hard to find your motivation. The great ones are internally motivated and seldom have trouble finding new motivators even once they’ve accomplished their initial goals. I’m certainly not lumping myself into that “great ones” category, but I’ve always fit into the internally motivated category. I just don’t have trouble finding ways to get motivated. I learned as a young teen to practice visualization with regard to my sport at the time – wrestling.

There was a legend that went around about my coach that he could take us “down the spiral staircase.” During that mythical trip we would could lose 5 pounds and become champions in our minds.

Although we never went “down the staircase,” we learned the principles from him and practiced them on our own. I spent hours in quiet meditation – staring a hole through the wall or the ceiling – visualizing success in competition. I saw it, felt it, heard it, smelled it all in my head. When the real thing came around I had already been down that road and was well prepared. I won my state championship 1000 times by the time I actually won it on the mat.

Visualization practice not only applies to wrestlers though. Triathletes, runners, cyclists, and certainly mixed martial artists can apply the principles as well. If you’re competing in anything – regardless of what the sport may be – someone out there is training to beat you. They honestly believe they will beat you. And they’re training to do so – training hard. How hard (smart) are you training? I’ve trained myself and I train my athletes so hard that it’s inconceivable that anyone is working harder. Understand, I’m not suggesting overtraining. Part of training “hard” is training smart. Enlisting the help of a good coach (E-geeks / Top Step Fitness) will make training hard - and to your limit - a successful endeavor.

Now for the tough part: what if you’re just a regular guy/girl who wants to shed a few pounds and live a little longer? Motivation tends to run out easier for these folks. I’ve been training people for nearly 10 years now and I see it all the time (seeing it now as a matter of fact). Enter the mental reset button: THE SPIRAL STAIRCASE. Visualize yourself at the top of a long and winding spiral staircase. At each descending floor are the obstacles that have held you back from reaching your potential. You’re going down those stairs and you’re going to confront them – and win.

These obstacles are your own and everyone’s are different.

Get a notepad out. Write them down. Really think about your life. What are the things that have kept you from achieving the fitness you desperately want? You can’t say you don’t “desperately want” fitness or you wouldn’t still be reading this.

So what are they? No time? Fear of failure? Fear of the unknown? Bad past experiences? Bullying? Name calling?

For athletes it can be specific opponents, our athletic limiters, fear of failure, or even fear of success (believe it or not, this enemy lived on my own staircase). It’s dark going down the Spiral staircase, but for the first time in your life you’re headed down those stairs with the light of hope following you – floor by floor.

Now spend quiet time practicing the spiral staircase in your mind.

You’ve named your enemies. Now ask yourself why you can’t defeat them. On the spiral staircase there are no answers to those questions, because you CAN defeat them. Visualize it. Nothing can hold you back. You’re strong and resolute. For God did not give us a spirit of timidity, but a spirit of power, of love and of self-discipline.- 2 Timothy 1:7

Set goals for yourself.

Work with your coach to figure out how you’re going to achieve them. When you start questioning yourself it’s time for another trip down the staircase. Each time you become stronger as your enemies become smaller and weaker.

Visualize success.

Understand though, that there is no instant gratification on the staircase. It’s an exhausting process just like exercise itself. Try it. It will pay off.

Chad Nikazy

Introducing Mark Evans of Acme Multisports

This week we hear from our friend Mark Evans of Acme Multisports. Mark is a very knowledgeable guy when it comes to everything triathlon – oh, and we suppose he has a lot of other useful knowledge as well. This week he gives us some history and some useful tips whether you’re new to triathlon or have been racing for several season. Enjoy!

I remember it like it was yesterday, although it was more than ten years ago: I decided to try a triathlon. At that time, I thought Ironman was the only tri distance! I was a runner. Didn’t swim. Didn’t even own a bike. What was I thinking? Mainly that I didn’t want my kids growing up with a fat dad!

So I bought my first bike. I started running more. And I found a place to start swimming. Back in 1998-1999, Hendersonville wasn’t exactly rife with triathletes. I was training alone and didn’t have a clue what I was doing. I remember one time in particular asking a lifeguard to help me with my swim stroke. I was struggling just to get across the 25 yard expanse. He sort of shook his head and said, absolutely deadpan, “You just need to swim more.” Thanks.

In 1999, six months after I started training, I put it all together at Memphis in May, an Olympic distance triathlon. Nervous, anxious, and slightly nauseous, I filed up to the interval swim start where a volunteer was chanting: “The water smells like roses. The water smells like roses.” They must grow some absolutely rancid roses in Memphis. Even several yards from the start, the smell of rotting fish hung in the warm air.

But I ran into the murky water, put my head down, and started swimming. Then I started panicking. This was my first swim in open water, and things look much, well, more open, when you’re 200 yards away from shore. I finally got myself settled and made it through the swim in around 54 minutes. Slow? Sure, but it was a monumental achievement for me.

Somehow I made it though transition and onto my Trek 1200. Sailing along at a mind-numbing 14 mph, I felt like one cool triathlete. Until the slightly chubby-looking fellow on a futuristic bike blew past me. Then there was the older woman on her mountain bike. And then…I decided to just have fun…because I was! This was my first race and it was a blast.

When I finally hit the run, I felt like I was truly back in my element. I don’t consider myself especially fast, but at that time in my life I was very consistent and relatively quick. I felt good to catch – and pass – a bunch of those hotshots from the bike leg.

All in all it was a good experience. It must have been because here I am ten seasons later, still racing and still having a blast. To date, I’ve competed in more than 80 triathlons, ranging from the sprint distance all the way up to the Ironman distance (three IM finishes).

Today, when I talk with people thinking about giving our sport a try, I remember what it was like when I first started. Back then I didn’t even know what questions to ask – let alone, how to answer the few questions I had. The good news is: if you have even the slightest interest in trying a triathlon today, there are many knowledgeable and friendly individuals, coaches, and clubs available to help you get started on the right foot.

Here are a few things that will help you in your quest to be the best triathlete you can be:

1. Get started! Find some other people participating in the sport and start asking questions. No question is stupid. In many towns there are local triathlon groups. Go to the USAT website and search for a triathlon team in your area and get involved. If there is not one, check with the local health clubs to see if one is organized.
   
   
2. Set realistic goals. Interested in an Ironman? First, spend a season or two building your base endurance and getting race experience in the shorter races. With three disciplines to master, it takes some time to get it right – and accumulate the equipment. In the southeast region, Team Magic has some great beginner-friendly races. Try one of those.
   
   
3. Get a bike that fits! A properly sized and expertly fitted bike can mean the difference between enjoying your new sport – or dreading every ride. Find a reputable dealer who can help make sure your bike investment goes the distance. Also, having a tri-specific bike is not critical out of the gate.
   
   
4. Ride with experienced cyclists. Your learning curve will be much, much shorter riding with an experienced group. Most areas have regular cycling groups catering to all levels and abilities. Just ask your local bike dealer how to get started.
   
   
5. Find a swim class or swim coach. Swimming is the first discipline in most triathlons. For many people, it’s also the toughest portion of the race. Finding someone to help you swim, teach you proper technique will enable you to be a better cyclist and runner too.
   
   
6. Run as often as you can. Find a group to run with occasionally. It is important to build relationships while you are training. Plus, it really helps pass the time on those long runs. Watch your running technique.
   
   
7. Run for at least ten minutes after every bike ride. I picked this little tidbit up from someone years ago and it works for me. Also, if you’re doing triathlons, you will be running after swimming, so practice that, too.
   
   
8. Stretch, Lift and work on your core. Sure, it’s hard enough to cram all those swims, rides, and runs into your busy schedule. But you’ll never see the full value of all those workouts unless you’re staying limber, developing lean muscle mass, and strengthening your core. Believe me, IT IS IMPORTANT!
   
   
9. Rest. Not active recovery. Rest. Don’t feel guilty if you need to take a few days off. Training places a great deal of stress on your body – and it needs time to recover. In fact, if you simply keep piling on the training without rest, your body will not adapt properly to the workloads – and you will plateau.
   
   
10. HAVE FUN! Why else are we doing this? Yeah, we want to prove we’re still young, agile, specimens of health. But if you’re not having fun, you might as well be at work. Smile as you race. Thank the volunteers, the race officials, and everyone else who helps put on your event. Bring others in to the sport. Let them know how much fun they can have too.

Mark

Vitamin Warning

A news story making the rounds late yesterday and today asserts that certain vitamin supplements may 'do more harm than good.' Worth a look if you're a supplement user.

Stay true to your zones!

Jon
Endurance Geeks

Introducing Todd Moore

This week we hear from our superstar athlete, Todd Moore. Todd’s a health care professional with limited training time – but he has intense dedication and a fiercely competitive spirit. He simply wants to get the best out of himself and everyone around him. Frankly, the guy scares us sometimes.

Aloha! My name is Todd Moore. I’m 39 (race age) and entering my 4th season as a triathlete. I have been blessed to be married for over 14 years to my best friend, Christy, and we have 2 great boys, Henry (13) and Jake (3). For the past 15 years I have been in the health care field, primarily as a healthcare administrator.

Why triathlon? At my age, contact sports are not an option, church leagues just don’t do it for me, and golf has become boring. Triathlon is more than a sport: it’s a lifestyle requiring determination, discipline, focus, attention to detail, hard work, and a competitive spirit. I do it because it keeps me healthy, positive, energized, and ready to take on the world. Plus, I’ve made some great friends along the way.

This season I’ve challenged myself with some pretty big goals. First and foremost, I have the Ironman World Championships in my sites. My goal race for qualification is Ironman Wisconsin. The tough course suits my training as I live in a rather hilly area of Middle Tennessee. Plus, I just love the challenge of taking on a course that has tamed some pretty sizable egos.

I’ve been working with E-Geeks since January 2008 and am seeing some good results. I recently turned in a ½ marathon PR of 1:31 – 6-minutes faster than my previous record. My next challenge is Gulf Coast Triathlon in Panama City Beach, FL in May. The half Ironman is on a flat, hot, and often windy section of the Florida pan handle. It’s a great race with awesome volunteers and occasionally some pretty big names in Triathlon.

With a few long training weeks ahead…and the guys constantly harassing me about “staying in my zones” and making sure I’m staying healthy, I’m pretty excited about seeing what I can do this season. So far, besides one successful race, I’ve produced two wonderful kidney stones which have made training over the past few weeks…interesting. More later. Aloha!

Todd

Nutrition Myths and Fallacies

In the world of diet and nutrition, with so many conflicting ideas, philosophies, plans, myths and fallacies abound. Here, we set straight a few of the more enduring myths:

VITAMINS WILL ENHANCE YOUR STRENGTH AND ENDURANCE
This is a fallacy. Vitamins supply the body no calories and cannot be used as fuel. The body excretes 70% of the vitamins that it does not need. Only people who are deficient in an area should take necessary supplements. Please consult your physician or a Registered Dietitian before increasing your intake. Some vitamins are potentially toxic.

DIET PILLS ENHANCE METABOLISM AND CONTRIBUTE TO WEIGHT LOSS
False. Initially one will lose weight after taking diet pills due to the lowered basal requirements of food and calories but in the long run diet pill users will usually gain more weight back.

AN INTAKE OF REFINED SUGAR CARBOHYDRATES FROM SOURCES LIKE HONEY, SODAS, CANDY BARS AND MARSHMALLOWS WHEN FEELING LOW, WILL BOOST ENERGY LEVELS.
Unfortunately, you will probably experience the opposite. Sugar snacks provide a quick jolt of energy but the effects are short-lived and in athletes can lead quickly to “bonking” or “hitting the wall.” Instead choose complex carbohydrates which burn much more evenly and provide sustained energy over a longer period.

CAFFEINE STIMULATES THE APPETITE AND SHOULD BE AVOIDED IF TRYING TO LOSE WEIGHT.
That caffeine can act as an appetite stimulant has never been scientifically proven. However, if taken properly, it can aid in raising the body temperature and possibly contribute to body fat loss.

EXCESS PROTEIN WILL BE USED AS ENERGY IF TOO MUCH IS TAKEN IN.
True…but only when carbohydrate and fat sources are depleted. The body will use protein as fuel only as last resort. Most excess protein is stored as adipose tissue (body fat). Make sure you consult your nutritional consultant or health care professional on how much protein is necessary for you.

Stay true to your zones!

Jon and Barry
Endurance Geeks

Exercise and Mental Stress

A quick update to provide you with a link to an interesting article...even though those of us who exercise on a regular basis already know the stress-relieving benefits!

Whisk Those Blues Away

Stay true to your zones!

Jon
Endurance Geeks