Active Endurance Sports

Endurance Weekly: 5/5

Active Toby — Thu, 08 May 2008 17:46:25 GMT

The latest comic from Frazz creator and noted triathlete Jef Mallett:

Check out this roster of 15 green sports stars

Active Expert, Bruce Hildenbrand previews the Giro d'Italia that starts Saturday

Even with the torch atop Everest, Olympics are clouded
Climbing Everest because it's there is inspiring. Climbing Everest because it's in Tibet is not nearly so heartwarming, particularly to an international audience that is still trying to sort through the ethics of getting enthusiastic about August's Beijing Olympics. Read full story

Make doping a crime, says Lewis
Olympic legend Carl Lewis has called on governments around the world to make the use of banned substances in sport a criminal offense. Read full story

Shave valuable time in you bike-to-run triathlon transitions by installing a quick-lace system:

Favorite Advice and Activities from Trish and Toby

Active Toby — Thu, 08 Nov 2007 21:44:00 GMT

Hey everyone, Trish and Toby here. This month we've created a guide to our best seasonal articles to help you maintain a healthy lifestyle throughout the holidays. No matter what your active passion may be, we've got you covered.

Lifestyle:
With holiday feasts right around the corner and weather that can diminish our motivation to train, it is not uncommon to pack on a few extra pounds this time of year. Active Expert Charles Stuart Platkin’s article, The Diet Detective: Fall Into Healthy Eating Habits, offers valuable tips for maintaining fitness without a compromise in performance at winter races and ensures a return to peak form in the spring.

Endurance:
Have you ever heard the saying, “athletes are made in the off season”? Now's the time to target your weaknesses and build proper technique and habits to lead into a successful racing season. Check out Boost Your Endurance in 7 Simple Steps and get the most from your off-season training.

Team:
Basketball season is upon us and it’s time for fundamental workouts with and without the basketball. Mississippi State basketball coach, Sharon Fanning, shares a 45-minute Workout that will developing confidence, coordination, strength, timing, and stamina on the hardwood.

Action:
Indoor Climbing Gyms Offer Year-round Fun Fitness and a nice break from the treadmill and stationary bike routine. Don’t let the winter elements take you off belay—utilize indoor climbing gyms to build stamina and confidence in a controlled environment. When the weather warms enough to head outdoors, you’ll be in peak condition.

Activities of Interest:
Check out Sacramento Winter Softball Camp by Olympic gold medalists Tairia Flowers and Natasha Watleyto hone your softball skills at the plate and in the field. Focus will be on increasing offensive power, slapping techniques, defensive fundamentals and pitching development. This camp will also feature practice-structure tips and drills along with valuable college recruiting advice from the pros.

Take advantage of The Classic Y-100, one of the last century rides of the year on November 25 in Ormond Beach, Florida. Crank out 100 in this inaugural ride that promises a beautiful route leading north along the Intracoastal waterway through parks and along the Atlantic coast. This event features a great safe route for beginners as well as 65- and 35-mile routes.

Folks in Southern California have already begun to register for the 2008 Carlsbad Marathon and Half Marathon on January 20. This was Toby’s first half marathon back in 2006 and he recommends it for runners of all abilities because of the fast course and beautiful ocean view.

See your training bear fruit at the oldest Ironman-distance triathlon held in the continental United States. Check out one of five 2008 Vineman events: Ironman 70.3, full Vineman, sprint tri at sundown, women's half or Aquabike during this weekend-long triathlon celebration.

10 Tips for an Active Lifestyle

Active Toby — Wed, 10 Oct 2007 18:49:00 GMT

Hey everyone, Trish and Toby here. We’re firm believers that the active lifestyle involves more than just being physically active--it’s about being intellectually and socially active too. We compiled a list of 10 tips for being active in all areas of life. Because no matter what stage of life you are in, you should always strive to be the best version of yourself.

1. Maintain a positive mental outlook. There's a clear connection between living well and having a cheerful outlook on life. Research has found that people who think positively about life live an average of seven and a half years longer than negative thinkers.

2. Avoid processed food. Eating processed, boxed, canned and frozen meals guarantee that you are eating unnecessary chemicals, sodium, sugar and fat. Eat fresh, natural food and eliminate trans fat from your diet.

3. Reduce stress. We're so focused on being go-getters that we often forget to de-stress. Spend 30 minutes a day doing something you like--walk on the beach or in a park, read a book, visit a friend, play with your dog, listen to soothing music or watch a funny movie. Don't forget to take some time to focus on clearing your thoughts and giving your mind, body and spirit a chance to rejuvenate.

4. Invest in a quality pair of shoes and socks. Visit a specialty store that understands that every foot and foot strike is unique. When your feet are happy, so are you. Comfortable, supportive and well-fitting shoes and synthetic socks are worth the investment of time and money.

5. Socialize. Having a social network is important to the body, mind and spirit. People who are socially active tend to be healthier, happier and less likely to become depressed. To stay socially active, make a point of getting out of the house. Make plans with your friends to go out to lunch or better yet, make plans to exercise regularly with a friend or group of friends. Exercising with others is usually more fun than exercising on your own--and it can help you stick with your exercise program. Try joining our online community today!

6. Exercise your brain. The key to keeping your memory sharp is continuing to challenge it. Having a book on hand and discussing what you’ve read with friends or a book club is one way to keep your brain in good shape. Crosswords, Sudoku and puzzles are also excellent ways to keep your brain agile. There is always more learning to do. Find out what works for you.

7. Volunteer. Donating your time at an aid station during a race or soup kitchen over the holidays, puts life into perspective. Be thankful for all you have and give to others who are less fortunate.

8. Omit high fructose corn syrup from your diet. Widespread use of this highly modified sweetener is making us and our children unhealthy. High fructose corn syrup bypasses the digestive process and goes straight to the liver, where it gets turned into fat. Combined with the typical American high-fat diet, the result is increased danger of obesity, diabetes and heart disease. Try using honey as sweetener instead. As an added bonus, ingesting locally grown honey before allergy season helps your body acclimate to some pollen levels in advance.

9. Maintain close relationships. Make a point to strengthen ties with your family, friends and loved ones. Volunteer work, religious ties, even pets--anything that keeps you involved with others--reduces stress and enhances health. Having a strong network of family and friends and a broad range of activities will support your health.

10. Give yoga a try. You’ll be amazed at the difference it makes when your body is limber and flexible. Plus, yoga reduces the chances of injury. Try a beginning yoga class to enjoy the wide range of benefits--your mind and body will both thank you.

Comments are encouraged--please share your tips for staying healthy and active with the rest of us.

Valmir Nunes sets Badwater 135 course record

Active Toby — Tue, 24 Jul 2007 17:58:00 GMT

Valmir Nunes, a 43-year-old Brazilian ultrarunner, was the first to complete the 135-mile run from Death Valley to the portal at Mount Whitney this morning. Nunes finished what some call the world’s most difficult race in 22 hours, 51 minutes, 29 seconds--almost two hours better than the previous course record set in 2005 by American Scott Jurek (24:36:08). Some say that the break in temperature had much to do with the time improvements. Yesterday, with a chance of thunderstorms, temperatures in the desert were a mild 112 degrees Fahrenheit compared to the average of 120 degrees. This year marked the 30th anniversary of Kiehl's Badwater Ultramarathon.

Triathlon Newbie No More

Active Toby — Tue, 17 Jul 2007 14:24:00 GMT

It’s been a while since I last checked in so I thought I’d provide an update on my latest endurance endeavors. I’ve been getting my feet wet with triathlon as a new member of the Triathlon Club of San Diego. Saturday I participated in a club race which was my first-ever unofficial triathlon.

The beginner’s race caught my attention because of the short and manageable distances. The race began with a 300-meter swim in Glorietta Bay on beautiful Coronado Island. I wouldn’t describe the water quality as beautiful, but it was a quick swim none the less. I exited the water and entered the first transition (T1) among the first three athletes. My transition to the bike was quick and I was into the 11-mile bike portion in less than two minutes. The bike portion was staged in an open course so, right away, I had to wait for a traffic light to turn green. During this delay, other triathletes began to catch up but I pulled ahead of the group during the 5.5-mile out-portion of the bike while battling a headwind along The Strand. During the 5.5-mile back-portion of the bike, I used the tailwind to distance myself from the second-place position. T2 was accomplished in seconds and I was into the run so quickly that it felt like I was still cycling. That was my very first experience with running directly following a bike ride and I found it difficult to find a rhythm. The one-mile out-and-back course was quick and I didn’t see other competitors from the beginner’s group until I began to pass them during my last half-mile of the race.

I’m very excited that my first unofficial triathlon resulted in a victory, although I consider completing the race to be a victory in itself. I must accredit a successful outing to my mental preparation and visualization techniques that I practiced before the race even began. I knew that I was physically able and needed to put it all together; that is what made Saturday such an important day for my athletic career. I urge you all to act upon your dreams and aspire towards your goals whether they are social, athletic, educational or professional. Believing in oneself and seeing oneself reach those goals is just the first step. Now get out there and go after them.

This boost in confidence was timed just right as tomorrow my registration for the Mount Disappointment 50-mile trail run will be submitted. On August 11, I will join a group of ultra runners in the San Gabriel wilderness for the longest run of my career. Stay tuned for a pre-race blog on the Active.com Endurance Sports Blog.

Always remember:
Train smart, not hard.

You are what you eat

Active Toby — Fri, 29 Jun 2007 17:11:37 GMT

http://active.typepad.com/.shared/image.html?/photos/uncategorized/2007/05/08/rocketfuelblog.jpg I began incorporating this featured recipe into my nutrition plan because it is a healthy balance of complex carbohydrates and protein. I prepare my signature Rocket Fuel on Sunday afternoons and the whole process takes an hour. Depending on my training intensity and resulting appetite, the recipe will produce a week’s supply of either lunch and/or dinner. I encourage you to be creative with the list of vegetables to keep the recipe exciting and new every time. I hope you enjoy this nutritious time-saver that will take your training to the next level.

Recipe: Rocket Fuel

2 boneless skinless chicken breasts
3 cups Brown Rice
1 can black beans

� cup red onion
2 cloves garlic
� cup olive oil
� cup red or yellow peppers
1 carrot
1 cup broccoli
1 cup zucchini (optional)
1 egg (optional)

Heat � cup olive oil, � cup diced red onion, and minced clove of garlic over med-high heat. Add chicken breast and pan-sear.

Cook 3 cups of brown rice with water or chicken-broth option.

Heat 1 can of black beans .

Add chopped veggies to chicken. Let veggies soften and absorb flavors from the chicken. Add black beans and cover with brown rice. Mix together over high heat and package for leftovers all week. The entire list totals approximately $15. Bon App�tit.

Sequoia National Park -- Sawtooth Peak

Active Toby — Tue, 26 Jun 2007 00:08:00 GMT

I fumbled to quiet my alarm clock radio at 4 a.m. on Friday morning. Half asleep and confused, I turned on my lamp to find my fully-packed backpack in the center of my bedroom. The events of the next seven hours remain unclear, but what I do recall is our group of four eagerly making our way to the western Sierra for a weekend of backpacking.

Things began to get interesting once we turned onto Mineral King Road, a single-lane road traveling high above the Kaweah River canyon. The road travels upstream for 25 miles along the rim of the canyon, through a forest of hairpin turns, scenic vistas and magnificent sequoia trees. An hour and a half later, traces of civilization became scarce and we had reached the end of the road.

Our drive that began at 5 a.m. was finally over and we left the truck in the lot at the trailhead for the next two days. It was hard to believe that we had slept at sea level that night and were already at 8,000 feet. The climb followed a series of switchbacks for the next five hours that led us by feathery grouse, a feeding mule deer, dancing butterflies, rambling creeks and cascading waterfalls. We left the timberline below as we reached Glacier Pass, more than 11,000 feet above sea level.

Our vantage point along the ridge provided an excellent panoramic view for what seemed like hundreds of miles in every direction. We continued climbing southwest along the ridge towards Sawtooth Pass where we reached the pass that overlooked Columbine Lake. The route descended to the east side of the pass and we set up camp in a boulder field to protect us from the wind. Our proximity to the lake was close enough to access fresh water yet far enough away to shield ourselves from mosquitoes that are known to be fierce in the Sierras.

http://active.typepad.com/.shared/image.html?/photos/uncategorized/2007/06/25/sawtooth.jpgAfter setting up camp, I immediately ingested a liter of water and a dose of ibuprofin with dinner because I had developed a headache from the rapid altitude gain. By morning, my headache was gone and I was feeling rested and acclimated. We packed up our day packs and set out for Sawtooth Peak, a 12,343-foot peak that loomed high above Columbine Lake.

Our approach began by retracing our steps to the top of Sawtooth Pass and continuing to climb the steep ridgeline to the south. The climb was a mix of class 2 and class 3 hiking up loose scree through a maze of large boulders. The 2,000-foot gain of elevation was a challenge, but our movement was liberated by carrying only a daypack. I reached the summit of Sawtooth Peak 40 minutes before the rest of the group and sat there as a cool breeze offset the direct sunlight that warmed my skin and the rock beneath me.

Completely in the moment, time stood still while I was alone on the top of that mountain. The equilibrium of my very existence has since settled back into alignment, humbled by the majestic giants. When the mountains beckon for my return, I will visit the roof of the world once again.http://active.typepad.com/.shared/image.html?/photos/uncategorized/2007/06/25/summit.jpg

(photos courtesy of Toby Guillette)

The Karnazes Chronicles

Active Toby — Thu, 21 Jun 2007 20:47:13 GMT

Ultra-marathon man Dean Karnazes continues to explore the boundaries of human endurance this week with back-to-back events. Today in New York City, Karnazes is running on a treadmill located on a platform attached to the Reuters building above Times Square. The 44-year old from the Bay Area is attempting to break the world record for a 24-hour distance run on a treadmill, currently set at 153.76 miles. This challenge is benefiting the organization Athletes for a Cure, which is dedicated to finding a cure for prostate cancer.

By 5:00 a.m. on Saturday, Karnazes will be back on the west coast, at the starting-line of the 34th annual Western States 100 Endurance Run. The WS100, dubbed the “ultimate challenge,” begins at an elevation of 6,200 feet in Squaw Valley and ascends 2,550 vertical feet in the first 4.5 miles. Runners continue west, along trails originally used by the gold and silver miners of the 1850s, climbing another 15,540 feet and descending 22,970 feet to the finish line in Auburn, California. The 2006 winner, Graham Cooper, crossed the finish line in 18 hours, 17 minutes, 28 seconds, while Karnazes, finished 15th overall with a time of 21 hours, 38 minutes, 34 seconds. It will be interesting to see if Karnazes’ performance this year will be influenced by the 24-hour distance run.

This epic undertaking is just another day in the life of Karnazes, who completed a remarkable 50 marathons in 50 days in 50 states this past year along with entering and completing a 200-mile relay race alone. Karnazes is an advocate of healthy and active living and has inspired many people, including myself, with his endearing persona and ability to encourage others to strive towards one’s personal best. Go Team Dean!

Oldest swimming record broken

Active Toby — Tue, 19 Jun 2007 23:28:03 GMT

http://active.typepad.com/.shared/image.html?/photos/uncategorized/2007/06/19/73754689.jpgKate Ziegler of Fairfax, Virginia, shattered a 19-year-old world swimming record on Sunday, June 17 at the TYR Meet of Champions in Mission Viejo, California. Ziegler powered her way through the 1,500-meter freestyle event in 15 minutes, 42.54 seconds which was nine and a half seconds faster than *Janet Evans*’ record-setting 1988 performance. For more information on Ziegler and her impressive swimming career, click here.

(Photo courtesy of Gettyimages / photographer Francois-Xavier Marit)

Sport-wide Standards: The endless cycle

Active Toby — Thu, 14 Jun 2007 20:24:48 GMT

http://active.typepad.com/.shared/image.html?/photos/uncategorized/2007/06/14/law.jpgIn response to , with Barry Bonds approaching the Major League Baseball home run record at a steady pace, the uncomfortable discussion of his hall-of-fame worthiness continues to underscore the priorities of American professional sports.

European bicycle racing has been the target of major doping scandals, investigations and confessions for decades. The endless cycle of use, detection and deception has recently injected its presence into professional baseball and steroid testing is now prevalent throughout the league. The slippery slope includes widespread use of human growth hormone (HGH) because there is not a test designed or administered to target the use of HGH. Now a urine test is in the developmental stages and thus the cycle continues.

The consequence for doping in the sport of professional cycling can cost an athlete his records, sponsorship and career while Major League Baseball players pay fines and serve multi-game suspensions. Even under the most aggressive circumstances, athletes in our society are encouraged to risk it all when the reward of sports success outweighs the punishment and stigma associated with the use performance enhancing drugs.

Whether Bonds enters the history books accompanied by an asterisk, or not, the origin of this subject remains the relationship of sport to our society. The complex web of commerce, media and politics will always dictate what the consumer deems moral or not. Fans will continue to buy tickets and tune in across the country to watch these modern-day super heroes “go yard.”

(Photo courtesy of Gettyimages / Stockbytes)

Open-Water Swimming

Active Toby — Wed, 13 Jun 2007 23:14:30 GMT

To care for the tendinitis that developed in my Achilles tendon while training for a marathon, my sports medicine physician set me up with a treatment plan consisting of prescription anti-inflammatory medication, stretching and strengthening exercises. It is advised that an acute tendon injury can be cured within six weeks while chronic conditions take up to 8 to 10 months to heal.

With conservative treatment and non-impact cross-training, I hope to build upon the cardiovascular base that I developed while marathon training. This will allow my Achilles to repair while preparing for my first triathlon.

With that said I’ve decided that the Bulldog 50K Ultra Run will be too much too soon so I scratched it from the list and now have my sights set on the 5th Annual Lake Arrowhead Triathlon on August 18. This sprint-distance race stood out because it represents a S.M.A.R.T goal at this stage in my rehabilitation process.

S.M.A.R.T goalNext week, I’ll be training in the ocean with an open-water swim. I grew up a fresh water swimmer and gym-pool swimmer, so I lack an abundance of experience with the intricacies of open-water swimming. After reading *Rachel Cosgrove*’s article, Survive the surf: Entrances and exits in open water swims, I realized that swimming in the ocean is more hazardous than swimming in a pool. I feel confident in pursuit of my latest endeavor after gaining a better understanding of the imminent risks. Since Cosgrove is a USAT Level 1 certified triathlon coach, her explanation of basic techniques are helpful for both training swims as well as race situations.

Safety first, fun a close second.

You've got 24-hours to race

Active Toby — Fri, 08 Jun 2007 21:54:00 GMT

http://active.typepad.com/.shared/image.html?/photos/uncategorized/2007/06/12/imgp1573.jpgI caught the only showing of the film, 24 Solo, at the historic La Paloma Theater in Encinitas, Calif. The film introduced me to the world of 24-hour mountain-bike racing as well as Chris Eatough, six-time 24-hour solo world champion. The story offered a behind-the-scenes view into the training and personal life of Eatough during his quest for his seventh consecutive title.

On average, Eatough rides six to seven days a week for three hours. Occasionally, he?ll step up to a seven-hour ride in the weeks preceding a major endurance event. He believes that the consistent training allows him to maintain a higher intensity than if he were to train with longer outings, which would prevent him from riding as frequently. This also allows him to stay competitive all season long, as he enters an average of two cross-country races per month in addition to the major endurance events.

I grew up an avid mountain biker on the east coast, riding a long network of trails that double as snowmobile trails in the winter. Thus, I have always respected the sport and I believe this film has expertly portrayed the ?endurance spirit? that I often reference. The mental and physical fortitude that Eatough displays during both training and competition reveals the extreme nature of the sport. 24-hour solo riders are competing against something more formidable than other riders -- themselves.

Although 24-hour racing is not for everyone, Roy Wallack from Dirt Rag Magazine breaks down 24-hour racing essentials in his article, . Wallack details the sports accessibility to relay teams and provides pointers to get you geared-up properly.

(Photo courtesy of Toby Guillette)

I want to ride my bicycle, I want to ride my bike

Active Toby — Thu, 07 Jun 2007 21:53:00 GMT

http://active.typepad.com/.shared/image.html?/photos/uncategorized/2007/06/12/mynewbike.jpgThe two-wheeled beast rests dormant in the corner of my bedroom. It sits at bay, pedal-less, knowing that I can’t pass the human-powered vehicle without visions of high-speed spinning along the Pacific Coast Highway. It knows that every morning I arise and examine the pedal-less crank, hopeful that my clip-less pedals will arrive in the mail that day. Until then, the inaugural ride of my brand new road bicycle must wait another day.

In light of my most recent acquisition, I realize that shopping for a bicycle can be an overwhelming process. There are certainly many questions to consider along the way. Bruce Buckley from Windy City Sports has helped eliminate the guess-work in his article, Component Speak. Buckley explains which components are most valuable to the overall performance of your bike. This is very helpful information for newbies and for those who already own a bike and plan to upgrade individual components.

(Photo courtesy of Toby Guillette)

Run-walk-run fun

Active Toby — Wed, 06 Jun 2007 21:50:00 GMT

I initially discovered the run-walk-run technique when training for my first ultra-marathon in May. Before I registered for the 50K, I was doubtful of my abilities because I had only completed an 18-mile training run. Upon experimentation, I discovered that the run-walk-run technique enabled me to cover twice the distance that I was able to continuously run. When race day came, I broke the run up into walking intervals throughout the race, including walking up hills and covered the 31 miles only 15 minutes over my projected time. I was surprised to learn that despite its advantages, there are still critics who believe that walking is a sign of poor fitness and conditioning.

*Jeff Galloway*’s Run-walk-run to faster times, faster recovery article goes into greater detail, highlighting the benefits and strategy behind walking intervals. I’m a huge fan of this technique and will incorporate this into my training for my next ultra-running event. As of now, it looks like the Bulldog 50K is next on the list. We’ll see how the rehabilitation of my Achilles tendon goes over the next month when incorporating non-impact training on my brand new Novara Strada road bike 

As you can see, my mind is on over-drive as I adjust to being done with 18 weeks of marathon training. Setting new goals is going to help me work towards overcoming this injury while staying aware of this vulnerable stage. I have learned a greater respect for my body and its limitations. My approach to future endeavors now incorporates a greater awareness that my “endurance spirit” is stronger than my body. Finding a balance is going to require healthier communication between my mind and body.

I’m going to leave you with a quote by Napoleon Hill, an American author of personal-success literature in the early 1900s and famous for the following hallmark saying:

What the mind of man humankind can conceive and believe, it can achieve.

Pre-marathon Checklist

Active Toby — Fri, 01 Jun 2007 23:08:00 GMT

http://active.typepad.com/.shared/image.html?/photos/uncategorized/2007/06/01/checkeredflag.jpg
Congratulations, the hardest part is over. Eighteen weeks of training and now only 26.2 miles separate you from your goal. Take a look at this pre-marathon checklist to make sure you don't start celebrating early.

Avoid any unusual foods -- eat the training meals that you?ve found work well before long runs. Be sure to eat more than 12 hours before the race.

Drink plenty of fluids throughout the day. Your water bottle should never leave your side the day before a marathon.

Stay off your feet, rest and relax. Try some light stretching.

Use visualization during the day while relaxing. Envision yourself on the course. Think positively about all the work you've put into your training.

Lay out all your clothing and gear for the race. Essential items are:

-- Race chip

Race number
Running outfit, shoes and socks.
Wristwatch - For timing/pacing in event
Your race fuels
Body glide or Vaseline to prevent chaffing

Plan and prepare what you?ll eat for breakfast.

Set your alarm clock and double check it. Make sure you have ample time to warm up properly.Sleep. Two nights before your race is the most important night of rest. The night before tends to be less restful, so don?t worry about it.

Run smart, not hard.