Category Archives: Swag Bag Tips

Swag Bag-October 26, 2015

Training Wisely

Some good words of wisdom from Joe Friel on Training Risk. You cannot train at high intensity all the time and if you are in zone 2 all the time you will never improve. Finding the right balance of intensity without overtraining or injury is the key to improving performance effectively. Note: The background image on this page makes this really hard to read. I would suggest copy and pasting the text to a text editor for reading.

Universal Sports Gone
Universal Sports Gone

No More Free Rides…

So my favorite virtual reality game-like training riding app, Zwift, will no longer be free. ūüôĀ They will be starting their subscription model on October 29th, just in time for the Winter training season. If you don’t sign up you will get a 30-day free trial at first, but then you have to pay up. Pricing is $10/month.

One new addition is a new workout mode which should give TrainerRoad a run for their money. Although from what I can see so far, TrainerRoad should be fine for sometime. DC Rainmaker did a nice review of the workout mode here which you should check out if your are interested.

No More Universal Sports Network

I have been bugging my cable provider for ages to get this channel which broadcasted many athletic endurance events. Well, I guess they are off the hook now. Bummer for those who were able to get this channel.

Carb Up!

Despite all the recent low-carb fad BS, this recent study provides additional evidence to further back up our need to for carbohydrates for performance. Check out the tables for key guidelines and formulas for calculating your carb needs.
Carbohydrates for training and competition

Not all Fats & Carbs are Created Equal

There has been a lot of BS in the media about how butter and animal fats are supposed to be good for us. Most of the study’s that these ideas were based on were severely flawed. Well, here is more sensible article on some of the fats that really are good for us. Hint, butter is not one of them. Also, a nice explanation about glycemic index which is a good inidicator of the carbs we should eat and the ones we should save for the aid stations during an Ironman.

On Not Finding Your Passion…

Funny but interesting dose of reality if you are seeking out “your passion” from Mark Manson.

I Won’t Say It. But I …

I can’t pass this one up! The¬†World Health Organization announced today that processed meats are on the same cancer-causing level as cigarettes and formaldehyde. Yeah, not to mention that they are the biggest cause of climate change and an extremely inefficient use of resources. I would highly urge you to also check out Cowspiracy movie which is now available on Netflix.

Well, that’s all for this week. Things kind of went in a nutritional slant this week, but hope to¬†balance things out a bit here, but that was just what I came across this week. Enjoy!

 

 

New Weekly “Swag Bag”-October 19 2015

So I am trying a little something new here. I am going to start to put together a regular weekly post containing some tips, websites, ideas, or anything I found interesting in the previous week. Hopefully, others may find these useful as well and  also it also forces me to develop a more regular posting habit. If you like this and get some benefit out of it let me know in the comments. I may play around with the day of the week it comes out, but for now I am shooting for Mondays.

My Miracle Mornings…

So, I have never been an early¬†morning riser. I have always wanted to be and tried a few times, but it never lasted.¬†One the rare occasions that I do get up early(usually for a race) I do feel much more productive for the rest of the day. I don’t want to jinx myself here, but I think I found my¬†solution in the book The Miracle Morning by Hal Elrod.¬†So far I have been up early for 6 of the last 7 days now and I¬†am pretty confident that it is going to stick. If you have a desire to get up earlier and make your days a little more productive by¬†attacking those things that always seem to get put off first thing in the morning, then I would highly recommend this book.

In keeping with that theme, I also came across these other posts that also provides some tips for making the most of your morning routines…

Create A Lasting Morning Routine by Making Two Changes
Why Your Morning Routine Isn’t Working, and How to Fix it

Oh Bananas…

I haven’t tried this yet, but here is an article about eating the entire banana peels along with the bananas. We eat a ton of bananas at home and our compost bin is full of them. This article shows you how you can utilize the whole thing and gain some added nutrition from them too. The B12 part kind of caught my attention since I supplement that daily.

People around the world are eating banana peels because they know something that Westerners do not

 

Time for Reflection…

Now that most triathletes’ seasons are winding down for the year, it is a good time to start looking back on what went well and what you need to work on for next season. Here is a nice article from Training Peaks that provides a brief outline on how to go about that in a SMART way…

Three Steps to Take Now to Plan Your Next Triathlon Season

Building the Foundations…

So, as we are reflecting on the past season and starting to turn our focus on the upcoming season, it is important to start laying down a foundation for all those long workouts. One of the ways I am doing that is to develop a very consistent strength routine during this off-season. I taking advantage of that extra time during my “Miracle Mornings” to lay the groundwork for a stronger foundation via strength training. While I am fortunate to have a great strength coach in Fernando Paredes at Fusion Fitness, there are a lot of good resources out there on strength training for endurance athletes. Here are few articles I came across that I thought were pretty good…

7 Hip and Core Exercises for Endurance Athletes

The Best Strength Exercises for Cyclists

One-Hour Workout: The Pros’ Strength Session

That’s all for this week and I hope you found something of use from these tips.

Thanks