A Cycling Training Tip & Safety

Often times people head out for a ride, and they do just that ride.  First of all that's awesome!  There is nothing wrong with that, but at times things can get a bit stale, especially at this point in the year when the weather is still nice enough to ride outside comfortably (I think anytime is a good time to ride outside...but we might have a few screws loose) but you might be tired of the same routes/roads.  Here is a quick workout to help you change things up with your cycling, and to start to prepare for our "off-season" computrainer classes.  (after your post-season break of course)

20-30 minute warm up easy spinning
1 minute standing at a constant pace/power
1 minute sitting at a constant pace/power
2 minutes standing at a constant pace/power
2 minutes sitting at a constant pace/power
3 minutes standing at a constant pace/power
3 minutes sitting at a constant pace/power
4 minutes standing at a constant pace/power
4 minutes sitting at a constant pace/power
5 minutes standing at a constant pace/power
5 minutes sitting at a constant pace/power

You have an option now, either cool down, or go back down the ladder.  This is a great workout, and really makes the time go by quickly when you're out riding.

Safety!!

Make sure you're safe out there when you're training.  Daytime is becoming shorter and drivers aren't always expecting to see you out on the roads.  Make sure you have flashers going on your bikes, or clipped onto your back if you're running.  It's not even a bad idea to have them going during day time hours.  Professional Triathlete Jordan Rapp is a huge advocate for this after he had a near fatal accident last March, I konw so many of us like to read about what the pro's do, this is something he does do.  Not a bad idea.  Those flashing lights will make you more visible, and anything you can do to help drivers see you out on the road is important.  Reflective gear is important as well, so make sure you're wearing something reflective when your training in low light conditions...this isn't the time to be a ninja.  Although maybe we should have a ninja run in a safe location at some point in time.  Just a thought.

Train Hard, Race Smart, No Regrets

IMWI Taper Week, Nutrition Tip, Good Luck to IM 70.3 Las Vegas World Championship Racers

Ironman Wisconsin Race Week is finally here!  It's been a long journey not only for our athletes, but for their support crews as well.  Trust me the feeling of pride on Sunday afternoon/night whenever it's over will be incredible.

We have received quite a few responses back from people coming up to cheer on the athletes, but of course we're always looking for more.  So if you're kicking around the idea of coming on up, grab a friend and make it happen.  You surely won't regret the experience!!

Just in case you missed the directions in a previous blog post here it is once again.  We will once again take the hill on the top of Old Sauk by storm to cheer on our Endure It athletes (and other people as well I suppose). We will be out on the bike course and directions to get there are below. Please let us know if you plan on joining us so that we can touch base just in case you get lost. Email us at ricklapinski@hotmail.com

Directions to our location are here:

• I-88 W toward Aurora
• Take the exit onto I-39 N/US-51 N toward Rockford
• Keep right at the fork, follow signs for I-39 N/US-20 E/Wisconsin-Belvidere Rockford and merge onto I-39 N/US-20 E
• Continue to follow I-39 N
• Keep left at the fork, follow signs for Interstate 90 W/Interstate 39 N and merge onto I-39 N/I-90 W
• Take exit 142A on the left to merge onto US-12 W/US-18 W toward Madison
• Take exit 251A toward Spring Green/La Crosse
• Turn right onto US-14 W/University Ave
• Continue to follow US-14 W
• Turn left onto Cleveland Rd
• Cleveland dead ends at the top of a monster hill. Park anywhere along that hill, there will be a lot of other people parking there as well. After you park walk to the top of the hill and take a right on Old Sauk Pass (you can only go right or left). You’ll walk to the top of the hill where the Endure It Tent will be set up.

Let's show those cheeseheads how we roll!!

NUTRITION TIP - Snack size bags are amazing!  With a little planning ahead of time you can have a healthy snack at your finger tips all of the time.  Try making a stock pile of healthy snacks and package them in those small snack size bags, which you can just grab and go whenever.  Some ideas for snacks could include:

• Almonds
• Walnuts
• Cashews
• Dried Fruit
• Raisins
• Pretzels
• Trail Mix
• Popcorn (air popped of course minus the butter and with just a touch of salt)

What I like to do is to pack up the snack size bags whenever I buy the larger bag (whether that's pretzels, almonds...whatever).  That way when I'm in a rush heading out the door it's easy to grab and saves me from getting something at a gas station or convenience store.  So it helps because it's healthy and because I'm saving money from overpaying for things at those stores.

Ironman 70.3 World Championships in Las Vegas - Sunday September 11th

The Endure It Club would like to wish everyone who is racing this coming Sunday out in Las Vegas for the Ironman 70.3 World Championships the best of luck!  Go out there, enjoy the experience, race your race, and most of all have fun!  If you're racing there let us know as well (ricklapinski@hotmail.com) so that we can track you from out on the hill in WI.

Reminder - Our next club meeting is SEPTEMBER 21, 7:00 P.M. @ WILLOWBROOK.  We will be discussing the following topics:

• Taking an "off-season" break
• Endure It at Cyclocross Races & the Chicagoland Cyclocross Series
• Scavenger Run (September 29th, 6:30 p.m. @ Endure It Life in Naperville)
• Up Coming Monthly Challenges & Events & Club Meetings

Train Hard, Race Smart, No Regrets

Endure It Rides!

An example of some of the awesomeness that you get at Endure It!

Looking for Swim Workouts??

Are you tired of going to the pool and just staring at that black line for lap after lap after lap?  How about racing the person in the lane next to you?  Lets be serious we've all been "that guy/girl" who wants to beat the person in the lane next to us without knowing if it's their 7th lap or 700th lap.  Unless you come from a swimming background writing swim workouts can be difficult.  Below is a link to the National Training Center Blog, located in Clermont, Florida.  This blog is kept up by Sara Mclarty, who is also a professional triathlete and stellar swimmer.  There are "A", "B", "C" workouts listed a for a few days a week and countless workouts that were completed previously.

Check it out if you're looking to improve upon your swimming, or if you're looking for some new workout ideas.

http://ntcmastersswim.blogspot.com/

Train Smart, Race Hard, No Regrets!!

Who's Racing Ironman Wisconsin? And a Tip of the Week

As you know we're going to have the best cheering section on the bike course at Ironman Wisconsin.  With that said, who's racing?  Bib numbers are up (at least that's what I've been told).

Please email us your Bib number so we can be sure to track you throughout the day and to cheer you on.  We don't want anyone left out...so please let us know that you're racing!!  Email us at ricklapinski@hotmail.com

Tip of the Week

We all lead busy lives, and try to make the most of our short period of time to train.  With that said nutrition AFTER your workout often gets neglected.  Training breaks down your muscles, your body then wants to reubuild.  So the time after your workout is crucial!!  For post-workout recovery a little planning can go a long way.  Before you start your training session make sure you have something to eat immediately after, now this doesn't mean a greasy burger or breakfast sandwich.  Two easy post-workout options include:

Chocolate Milk

Smoothie (add in some First Endurance Ultragen or whey protein powder for an added benefit)

Obvisously the smoothie takes a little more effort than the chocolate milk, but getting some nutrition within the first 30 minute window at the end of your workout is vital!!  Within the next hour make sure you take in a balanced meal consisting of some quality carbohydrates, protein, and fat (not of the saturated variety!).

Mixing up a smoothie is super easy, some ideas for items to use include:

• Frozen Fruit
• Fresh Fruit
• Juice
• Coconut Water
• Ultragen
• Whey Protein
• Spinach
• Carrots
• Beets

And anything else you might want to throw in.  Remember this time after your workout is important!!  Take the few minutes ahead of time and you'll be happy you did.