Photos...

Ok all you paparazzi... let's see 'em. I've only seen the classic "Nick in Pink Swim Cap." I know that will be hard to beat... but let's see what other pics you took!

All I can contribute is this photo of Lovers Point the eve before the Triathlon.

How did your professional pictures come out from the course? Forget training for the swim, bike, and run... I need to train to take good pictures on the course! I look like I'm about to keel over in most of them. Ha!

Pac Grove Photo

Here's a photo taken at Lovers Point last weekend! Sorry to Jonna... you just missed it! And sorry Nick, I guess you were visualizing the swim already.

Stretch it out!

Remember to stretch after each workout. If you don't, you may be paving the way for an injury/irritation down the road. If you do, you'll hurt less (if at all) the next day. Plus, it's a nice way to relax after a workout.

Remember to hold stretches for at least 30 seconds and to breathe!

Here are some suggested stretches, from the experts:
Runners World
Beginner Triathlete.com (corny how-to video!)

Pacific Grove Triathlon

View photos from last year's event!

-Thanks Pramodh, for sharing these with the team!

nourriture, comida, food

No matter how you say it, food/a proper diet is key to the success of any training program.

What we should eat
Most of us are aware of the importance of eating fresh produce, and getting the right combination of protein, grains and fruit and vegetables. Salads and raw vegetables are especially beneficial because they have not lost any nutrients due to cooking. Fish and chicken are better than red meat.

What we shouldn't eat
All the bad things you hear about fast foods are true. They shouldn’t be part of your training diet. The amount of saturated fat and low quality carbohydrates in fast foods will not help your training, and in excess will be bad for your overall health.

How much is enough?
Following is a general guideline for what you should be consuming.
59- 6% calories from complex carbohydrates
15- 25% calories from fat (unsaturated when possible)
20- 25% calories from protein

The amount you need depends on several factors including weight, and gender.

Check out this online calculator to get a better idea of your nutrition requirement.

For more information about food and food intake for athletes visit Nutrient Timing for Peak Performance.

JULY 11

You are invited and encouraged to particpate in the season's first full lenght trial training tri at 9 AM at the Park at Lovers Point, Pacific Grove. Here is what we will do and why you should come.
1: Learn how to set your your transitions up. THIS IS VERY IMPORTANT. We will "rack" your bikes and set up for "T1" and "T2". T1 is the transistion between swim and bike and T2 is the transistion between bike and run.
2: Swim 1- 2 (or 3)loops (~500 m each) in the same water you will be racing in. You will learn the kelp crawl, how not to fall apart when you get bumped, how to get out of the water without getting knocked down, and how to walk/run to "T1". You will also learn the cold is a temporary feeling.
3: T1: You will remove your wet suit and prepare for your bike. This will include emphasis on safety and helmet. You may be disqualified if you leave T1 without having your helmet buckled. Organization is really important and I will send a transition checklist in advance of the weekend.
4: Bike race. We will ride 2 or 4 loops of 6 miles. This will teach you where the hills and curves are. The importance is getting used to riding "wet" and give you comfort in the race.
5: T2 will show you how to get your bike back into its rack, get your shoes on and learn all about the funny, numb, feeling you get when you leave your bike and try to run. You will lern how to run slowly for the first hundred yards or so in order to clear out your leg muscles. This is very important.
6: We will run 1 to 3 "2 mile" loops and finish our first trail tri of the season.

THEN, we will have lunch and a great time beginning around noon. Hot dogs and burgers and everyone brings something. More coming on this once we get the attendee list.

This will be the first of 2 or 3 full trial team tri's we will do. At this point, you should doing at least one brick, or multi-event work out every week. Swim/run, bike/run, etc.

WHO IS IN? Let's make this our first really big event. There will be other teams in training people there and let's all show our team spirit.

Bill

Training for a Triathlon part 1

When people hear the word “training,” think of it as swimming, biking, running, strength training, practicing drills, etc. That would be true, but the one thing most of us neglect is our nutritional training. Yes, we do need to focus on our nutrition so we have the energy to finish a race of such distance.

Pre Race:

1 Be sure you are practicing with food that you intend to eat the morning before a race. Don’t try something new the night before or the morning of your race.

2 Train your body internally. You need to train your body to use the bathroom before heading out on a long bike or run. Getting up an hour or so before a workout is the best thing you can do for yourself. You get time for your nutrition as well as a trip to the boys/girls room. Trust me, this is very important. Have you seen some of the lines at the port-a-potties??

3 Learn about nutrition on the go. You must practice eating and hydrating during your workouts. It is very helpful to practice the timing of your nutrition and what works will with you while training.