Monthly Archives: May 2013

Hydration is KEY!!

Hey there RYPEness!!

If you are like me, you have definitely noticed an increase in the heat and humidity over the last week or so. Man…it just came out of nowhere! Nonetheless, its here and us active folks need to understand how to deal with it.

WATER!

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Water is the building block of life as we know it, and you should be proactive about keeping yourself hydrated even when you aren’t training or being active. Not only does water speed up your metabolism, it cleans your body of toxins and helps all systems run smoothly. Basically, water makes you feel better….period.

But how do we approach it during our training? WE HYDRATE, HYDRATE, HYDRATE!

Here is a question for you: During your swim training, is it important to keep drinking water? I mean, you are in a cool pool right? YES IT IS! Its kind of hard to tell the difference between sweat and water when you are wet, but best believe that you are sweating. So keep that water bottle next your pull buoy and kick board as you push through that workout.

Heading out on that bike? Make sure you have a sufficient amount of water with you. Most riders need about 28oz of fluid per hour, so plan accordingly based on the distance you plan to cover. My approach to ensuring that I am drinking enough water is to make sure I am drinking about a quarter of my water bottle every 15 minutes.

If you’re looking for a general rule of thumb for fluid consumption during your runs: You should take in 4 to 6 ounces of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink (like Gatorade) to replace lost sodium and other minerals (electrolytes). The carbohydrates and electrolytes in the sports drink also help you absorb the fluids faster.

So…there ya have it! Get those water bottles full and put those run belts on. Let’s get fit and stay hydrated!

Be cool RYPEness!!

 

 

You can become a triathlete…TODAY!

Good morning RYPEness!

Still nervous about taking that leap into the world of triathlons, are ya? When you hear the word triathlete, you automatically assume it entails the arduous tasks of swimming, biking and running, don’t cha? And you just keep thinking that the amount of time you have to spend in the pool to get ready for this race is definitely not compatible with easy quaff maintenance, aren’t ya? Ummmm hmmmm.

So check this out…according to the book “Exercise and Sports Science” (William E. Garret and Donald T. Kirkendall), a triathlon is a multiple-stage competition involving the completion of three continuous and sequential endurance disciplines. 

Following me? In the basic definition, I do not see any reference made to the words “running”, “cycling” OR “swimming”.

Now, what I am about to tell you is not going to win me the Nobel Prize. Nor is does it negate the fact that I am the biggest fan of the most popular and widely recognized form of triathlon (swim, bike run), and I am completely convinced that you CAN do a this form of a triathlon, and totally believe from the bottom of my heart that you should do the most widely recognized form of this most awesome sport. IJS. 🙂 What I am about to tell you is something that can give you that power-move boost you need…today.

Ready?….

Create YOUR OWN TRIATHLON!!

Say what???

Yeah…go to the gym today and create your own! All of those wonderful machines in the gym that have been calling your name? Like the rowing machine? The recumbent bike? And the elliptical machine? TRIATHLON!…let’s go!

Set your timer on your phone (yep, there is an app for that) to fifteen minute intervals. Take a few sips of water…and GO! Head to the rowing machine and start burning calories (125 to be exact)! Did you know that rowing is an excellent exercise for overall fitness? Rowing helps to build and tone muscles, strengthen cardiovascular function and increase stamina.

OK…time’s up! Hop up off of the rowing machine, grab a swig of water, wipe your sweat and move quickly to the recumbent bike. Why the recumbent bike? Well, there are a few reasons…one being that the seat is more comfortable. HA! The recumbent bike has a wide seat, as opposed to the slimmer ones on other bikes. Plus, the position you are sitting in is upright, so its just an overall more comfortable experience. However, according to a 2010 study published in the “European Journal of Applied Physiology,” pedaling a recumbent bike produces significantly faster muscle fatigue than pedaling at the same intensity on an upright bike. And since we are only on this for fifteen minutes, we want to get the most bang for our buck. So sit down, and start pedaling!

Once that buzzer sounds, grab another swig of water and do a fast walk over to the elliptical machine. Set it for 15 minutes and start ellipticalling. 🙂 If you want to be Billy Bad-Butt, then replace the elliptical with the stair climber, working those glutes to the maximus! Either one, now you are really burning those calories and almost done with your event! As those seconds tick down on the timer: :07…:06…:05, all of a sudden you start to hear music playing, and the crowd cheering…and then: “HEY [insert your name here], you ARE a Triathlete!”

Now, it may be a little awkward if you turn to the person on the machine next to you and high five them or give them a big bear hug. But if you tell them what you just did, I am sure they would understand your elation!

Go give it a try today and see how RYPE you feel afterwards!!
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Have a RYPE day!

 

 

Let’s be healthy and eat fat!

Hey there RYPEness!

That subject line caught your attention, didn’t it? HA!

I read a very interesting article this morning and I thought I would share. As a triathlete, the routine generally consist of nothing but swimming, cycling and running. When do you possibly have time for anything else? 🙂 But when reading this article in my Active Triathlete Newsletter, I found some very interesting tips that can easily be incorporated into your weekly regimen. Things like doing 10 squats every time you go to the bathroom, or standing up while talking on the phone, or even the fact that lard from pigs is deemed a nutrient-rich fat that has nourished some of the healthiest population groups on the face of the planet for thousands of years. Who stinkin’ knew? :-\

Check out the article and let me know what you think:

3 Healthy Lifestyle Tips for Triathletes

Interesting stuff!
Stay RYPE my friends!

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Monday Motivations!

Hey there RYPEness!

Let this poem guide your actions this week…

Our deepest fear is not that we are inadequate.Our deepest fear is that we are powerful beyond measure.

It is our light not our darkness that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented and fabulous?
Actually, who are you not to be?

You are a child of God. Your playing small does not serve the world.

There’s nothing enlightened about shrinking so that other people won’t feel insecure around you.
We were born to make manifest the glory of God that is within us.
It’s not just in some of us; it’s in everyone.

And as we let our own light shine, we unconsciously give other people permission to do the same.
As we are liberated from our own fear, our presence automatically liberates others.

—Marianne Williamson

…and then world watch out!!

Have a great one!