November, 2016

Cycling Science Seminar Series

November 23, 2016

Knowledge is Power.

Through our Performance Lab, Sports Medicine Clinic, and our own racing experiences,  we have learned how to improve cyclists' and triathletes' performances while staying injury-free.   We have designed a Cycling Science Seminar Series to educate our 2 wheeler friends on some common topics inquired by our clients.

You learn. A kid gets a bike.

Each class is $10 to attend or $25 for all three when paid in advance.  ALL proceeds will be donated to the Fast Freddie Foundation which is dedicated to getting kids on bikes.  

1.   Lactate vs. VO2Max vs. FTP Testing

Mitchell Reiss will tell you everything you need to know about Metabolic Testing and Cycling.  He will sift through the research so you can make an informed decision of which test(s) may be right for you.

2.  Strength Training for Cyclists

Join us for an interactive strength training seminar you can integrate into your training plan just in time for the upcoming season.  Research shows we lose muscle mass as we age...  it also shows strength training is beneficial for the master cyclist to avoid loss in power.

3.  Bike to Run Transition

Using his experience as a Tri coach, elite triathlete, master bike fitter, and exercise physiology background, Mitchell Reiss will walk us through steps you can take to make the bike-run transition a smooth one and gain time on your competition.

Hacks to becoming a pro

November 20, 2016

peter card

Hacks to becoming a Pro

by Anna Foletta   Professional Triathletes get paid to train, eat, drink, and sleep. And then, do it all over again. Not to mention weekly massages, chiropractic adjustments, personalized meal plans and prepared meals.   The average age grouper – even the elite age grouper—can’t compete with that. With grueling work schedules, family demands and whatever else life decides to throw your way, it can become more than overwhelming to keep up.   Acknowledging that you don’t have the flexibility and/or the budget for these luxuries isn’t the end of your tri career.   Implementing these 6 hacks now, will help you create real-life recovery habits before the season starts!  
  1. Don’t de-prioritize your Z’s because it’s not the night before a big race. The body’s internal recovery and repair system is hardest at work while you’re sleeping and while you may not be able to take a nap on a daily basis you CAN aim for quality sleep on a nightly basis.
    • Set the temperature in your room to cool
    • Keep bedroom lighting dim & avoid artificial lights / electronics
    • Make tomorrow’s ‘to do’ list if your mind tends to wander
    • Wind down early – hours slept before midnight are proved to be most beneficial
    • Supplement with Magnesium and/or Tryptophan if you struggle with falling asleep
  2. Eat for the season – tri season that is – not the holidays.   That doesn’t mean you can’t indulge at the office party, but you should be thinking about nutrient density as your daily fuel source.
    • Try adding these nutrient rock stars to your weekly regime to boost mineral and vitamin stores that often get depleted in athletes;
      • Bone Broth
      • Liver
      • Collagen
      • Darky Leafy Greens
  1. Plan for recovery. Whether you’re a working athlete, parent, or caregiver – you’ve got a busy schedule and sometimes that calls for fitting in an impromptu training session when schedules permit. Ensuring that you’ve got some carbs and protein in shortly after finishing can make a HUGE difference when it comes to muscle fatigue or soreness going into your next training session.
    • Aim for 4 grams of carbs to every 1 gram of protein after an endurance training session.
      • Real Food: Banana + 2 Tablespoons of Nut Butter
      • Bar Options: Bonk Breakers, Lara Bars
    • Aim for 2 grams of carbs to every 1 gram of protein after a strength training session.
      • Real Food: Egg / Potato Salad (3/4 C Potato, 2 Eggs)
      • Bar Options: Dales Raw Bars, Vega Sport
  1. The combination of colder weather, fewer and/or less intense workouts can lead to a decrease in water consumption.
    • Have a glass of pure H2O on your desk as well as a water bottle in the car making it convenient to stay hydrated.
  2. Sooth achy muscles from the outside - in!
    • Soak in an Epsom salt bath weekly. Epsom salt can be found inexpensively in the first aid aisle of your local drug store.
  3. Train as you plan to race. When it comes to your sports nutrition don’t leave it to the last minute. Liquid, solid, real food, or a combination – if you’re looking to implement a new strategy next season start working out the kinks now.