Week 6: Workouts

Updated for week 6. Nothing crazy but lots of running this week.

Updated spreadsheet

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Fear

 Often that first step is the hardest or most complicated step to take. For many this first step is hard because it requires going into the unknown or beyond their comfort zone. It's funny but you could have everyone rooting for you, and everything might seem perfect but if you take your focus off of your mission and crossing that finish line you start to focus on the “what if I fail?” Every person regardless of who they are goes through this in life, they could be a long time professional athlete, the President of the United States, someone showing up for their first time at a brand new job or simply starting a new fitness regime. The biggest thing you can do is re-center and focus on the positive aspects of your goal and what it means for you and those around you.

Fear prevents discipline in both your personal goals and exercise. Exercise rewards those that have discipline and perseverance. If you do not exercise it is often difficult to strengthen the internal watchdog that deals with your stress and negativity around you. This leads many into a catch-22 scenario in which by not exercising they place more stress on themselves for what they perceive as laziness on their part. Fear might be seen as the responsible factor for creating the largest chunk of would-be exercisers. What this means is that they would be exercisers and fit if they were not too scared to start or too scared of what other people might think.

Think of something you are afraid of, try to think of why you are afraid of this thing. Now remove the negative aspects of whatever it is. If you can remove the negative aspects of whatever this thing is all you have left is the positive. Now there is nothing left to fear! 

For example we can take going to the gym for the first time. What are the other people there going to think? Probably the same thing as you, they are all self-conscientious and looking to improve themselves.  I do not know where to start! Alright, ask. Most machines also have diagrams, but why read when you can simply ask employees, that is why they are there. People are going to laugh! At what, no one laughs at the gym unless someone knows a really good joke.  To be frank no one is there to bother you, or be bothered by you. What if I get hurt? Call 911.

Once you strip those negative aspects away, all you have left is the positive and that is to create a better more healthy future for yourself and your family.

Sounds easy right? Not always. However once the pounds start dropping and you can see changes in yourself, on the scale, and the mirror it just becomes easier and easier.

Focus on today and what you can do today. Break down your overall goals to yearly then monthly then weekly and daily goals. When you can focus on a small aspect of that goal it is easier to get the ball rolling. Ironically this can lead to procrastination when you start thinking that what are those 60 minutes really going to do? The dream of losing those 10 pounds or shaping your midsection in minutes has made many an infomercial producer quite a bit of money. There is not magic pill.

Accept that it will take time, break down your goals. Know that as you slowly begin to move the ball forward it will gain momentum and build speed.

We have all been at that same point with a massive to-do list or that long-term goal we are hoping to accomplish some day. It's not necessarily that we put it off too long; it's too difficult, unrewarding, or we feel we are not skilled in what needs to be done. Sometimes, it involves facing a fear such as talking to someone we would rather avoid. We have all felt that emptiness in the pit of your stomach when we think too hard on the difficult big picture. Focus on today. Remove the negatives and all you have left are the positives.

Fortunately if you look back on your life you should find that unpleasant tasks have popped up in each aspect. Knowing this and knowing that they will pop up in areas in which you do not wish them to, helps to know that we have faced them in the past and we are more than capable of facing them again.

When you think of your goals and fears associated with them, focus on what you can do today. Remove your fears and:

1. Focusing on the positive
2. Focusing on your objective
3. Focusing on the goal
4. Focusing on the end solution
5. Focusing on your aim, narrow your focus
6. Focusing on your destination

7.     Know that you are not alone

8.     Make a decision

9.     Accept your decision

10.  Change slowly

11.  Procrastination starts with indecision. That's when you cannot make up your mind, or you change your mind too often. Should I exercise now or should I wait until later? Later never comes.

12.  Do something now

Do the benefits of succeeding outweigh the discomfort of making this decision? Yes! Know this. Focus on this. Again remove the negatives and you only have the positives. Once you rationalize your fear, it often fades. Move on. Face forward. Go out there and succeed.

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Week 5: Workouts

Spreadsheet has been updated. Check it out here.

This week you have your longest swim set yet on Monday, a total of 1100 yards/meters and your first enforced brick.

The goal for the brick is to give your body and understanding of what it feels like to run after biking. Do 10min or 1mile whatever comes first. Keep it easy.

Your Wednesday run should be fun. Do a warmup and then you should run 1mile at a pace equal to what you ran your fastest mile at last week plus 60s. Then walk for 2min, and do this again.

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The Importance of Sleep

The three pillars of health are fitness, nutrition and sleep. Sleep could outweigh either of the other two. While you could be active and eat well, not receiving enough sleep has numerous side effects beyond simply being tired.

Sleep helps your body in a variety of ways, ever heard of beauty sleep? We are designed to properly function on the standard 8 hours of sleep a night, while some can operate long term on as little as 6 hours of sleep a night, this is not recommended and could lead to failures in many of the areas listed below. Others need much more, up to 10 hours a day.

Metabolism / Weight Gain: Contrary to what is claimed in the book Insomnia by Stephen King, lack of sleep does not lead to a reduction in body weight. The human body begins to produce higher levels of cortisol when it is awake for extended periods of time. In the study Perceived Stress and Cortisol Levels Predict Speed of Wound Healing in Healthy Male Adults presented in Psychoneuroendocrinology in July of 2004, they showed that people who secrete higher levels of cortisol in response to stress also tend to eat more food, and food that is higher in carbohydrates than people who secrete less cortisol. If you’re more sensitive to stress, it’s especially important for you to get some extra sleep.

Karine Spiegel, PhD, and colleagues published an article in the December 7, 2004 issue of the Annuals of Internal Medicine that suggested that sleep restriction can lead to weight gain. They found that sleep restriction leads to decreased levels of the hormone Leptin and increased levels of Ghrelin, another hormone. The alteration of the levels of these appetite and energy regulating hormones was associated with increased hunger and appetite in the study. This study adds to the evidence linking insufficient sleep to obesity. Leptin is a hormone released by fat cells in the body to indicate if the body is starving or not. The body responds to low levels of leptin by increasing the craving for carbohydrates. The result of less sleep is a lower level of leptin, which then causes extra cravings for food.

Learning: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.

Memory: The October 12 2004, New York Times Science section, Dr. Roehrs and his colleagues paid sleepy and fully alert subjects to complete a series of computer tasks. At random times, they were given a choice to take their money and stop. Or they could forge ahead with the potential of either earning more money or losing it all if their work was not completed within an unknown remainder of time.

Dr. Roehrs found that the alert people were very sensitive to the amount of work they needed to do to finish the tasks and understood the risk of losing their money if they didn't. But the sleepy subjects chose to quit the tasks prematurely or they risked losing everything by trying to finish the task for more money even when it was 100 percent likely that they would be unable to finish, said Dr. Roehrs.

Ability to Recover: While you are asleep your body releases human growth hormone to repair damage, both intentional through exercise and unintentional done throughout the day.  If the sleep stage process is interrupted, complete repair of soft tissues is impossible due to the resulting decrease or absence of human growth hormone.

Mood: According to the Harvard Women’s Health Watch, sleep deprivation can lead to irritability, impatience, and apathy. These claims along with flattened emotional responses and the inability to multitask were confirmed in a study conducted by psychologist and sleep expert David F. Dinges, Ph.D., of the Division of Sleep and Chronobiology and Department of Psychiatry at the University of Pennsylvania School of Medicine.

Cardiovascular Health: Many of the same studies have shown that a deprivation in sleep can also lead hypertension and a greater risk of stroke.

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Week 4: Workouts

The spreadsheet has been update and as always you can click the image below.

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Basic Weight Loss Tips for Endurance Sports

There are probably millions of different diets and fads out there for losing weight. The basics of weight loss are that you need to consume fewer calories than you burn to lose weight. The amount of calories out needs to be greater than the amount of calories you take in. You can get into a whole bunch of specifics for ratios of protein to carbohydrate to fat; the end result is the same.

Reduce everything in incremental steps, if you go cold turkey, you will probably be back to old habits. It is not easy to break habits that you have had for years or decades. One thing former Ultraman Champion, Gordo Byrn taught me was that “Understanding what you look like now is because of decisions you have made in the past and that what you look like in the future is because of decisions you make now.”

Know that you are creating new habits now, and habits take a while to both build and break. Be the person in your family or peer group that others strive to eat like. Do not make comments on what other people eat. Know that you are simply making better choices.

Reduce and eliminate sugar.

Reduce highly-refined carbohydrates.

Reduce and eliminate hydrogenated oils, trans-fats, and preservatives.

Use smaller dishes and bowls. Studies have shown that smaller plates lead to smaller portions which lead to smaller waistlines.

Eat Less: Take what you would normally eat, and put a portion back.

Give In. If you find it difficult to keep certain foods away, indulge in small proportions at two times; either during or immediately after a workout. This does not mean that you should indulge day in and day out, but if you must these two times will have the least impact.

Eat as much real food as possible. Eat as much lean meat, vegetables and fruits. Leave anything else to be secondary. The less processed the better.

Remember that you are not alone and that most people have been in the same place you are today. If possible get a friend or family member to commit to lifestyle changes with you. Combining the following three healthy eating tips: Eat Simple, Eat Less, and Eat Natural with your current triathlon training regimen should help you to shed extra weight and specifically bodyfat.

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Week3: Workouts

Your workouts have again been post. Tri Bulletin workouts for week 3: Spreadsheet.

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Create a Winning Environment

As you progress in work or in sport, the most critical piece to excel is to create and live in a winning environment. A winning environment does not mean you need to live in Boulder, CO or San Diego, CA, what it means is that you need to surround yourself with people and tools to allow you to achieve.

At the United States Olympic Training Center in Colorado Springs, there is a sign above the dining room, the sign says: Not Every Four Years, Every Day. This symbolizes the commitment that not just the athletes, but the staff, family, and supporters make in creating a winning environment.

Think back to when you were a child or think about the child of someone you know that participates in a sport. Look at a gymnast whose parents will hire a private tutor so that their child can train twice a day, or the parent who takes their child to swimming at 5:30am and then back after school. Even high school football often requires players to train during the summer and twice a day.

You may think that these examples are extreme, but they are not. The biggest piece of that winning environment is the support of those around you. In some cases those parents may force their child to practice, but in most cases that same child is then surrounded by a group of peers that are their friends and help to push one another. The parents act as more of a facilitator.


Mental

Consumer researchers discover that although we may not care to admit it, what other people think about something can affect what we think about it. Regardless of where you live, the equipment you have access to and the plan you have, a single person that is very close to you can derail everything. The study in the Journal of Consumer Research reveals that negative opinions cause the greatest attitude shifts, not just from good to bad, but also from bad to worse.

While you need to surround yourself with honest people, what is more crucial is to have the same people be positive. If you have someone asking, “Why are you wasting your time doing?” or “We are all going to die, why stay in shape?” You should think about why this person is around. Is it for convenience? Because they always have been? Are you married to them?

Like the saying, breaking up is hard to do; removing negative people can be just as hard. First approach whoever is negative and let them know what the end result is, they may not understand or be aware of your goals. Once you make it know what you goal is, from finishing your first triathlon to winning a world championship, ask for their help. Let them know you need their support, if they then balk at this; truly think about if you really need them as a part of your life.

Encourage those around you to get involved in a part of your training. Leading Australian Coach Lawrie Lawrence once said of confidence in competition, “Nothing gives an athlete confidence like knowing they have done everything they possibly could have done to their best of their ability in training and preparation”. Help others set goals and determine how to achieve your goals together. Often time’s one spouse or a friend may feel left behind if you make large changes to your lifestyle to accomplish your goals, bring them along for the ride. Talk about your ambitions and aspirations for the future, support those around you, and do not try to con them.

Similar to those who have mental health issues or drug addictions, you need to have the social support there to help when you have a bad race, and even when you have a good one.


Consumption
Food and drink, especially at meal time can be a stressor. Lead by example; do not openly criticize what others are eating. Their extra calorie consumption does not affect your personal weight gain. As you lean out, some people will try to tell you that you are too skinny, but in reality you are fit and healthy. Set the bar, know that what goes into your body has a direct correlation on your health and performance.

Everything in moderation. The beer is ok, that wine or cheeseburger are ok as long as everything is done in moderation.


Location
While it is great to live at high altitude and have the ability to easily train in altitude and sea-level this is not a requirement for a winning environment.

What is critical to success is to live in a place where you have access to a pool, a place to cycle and a place to run. Even better yet is to have a place to do these things outside on a semi-regular basis. While it is not critical to run/bike outside daily or even weekly, the sun has been proven to enhance mood and health.

Just because an area has a high level of athletes like Boulder, CO or San Diego, CA does not make it an ideal location to live and train.

Those around you will make a much larger impact. Having professional athletes within walking distance does not have a direct correlation on your performance, it can be a motivator, but will not make you get up and move


Physical (Stuff)
All of the most expensive equipment in the world will not make someone with no desire or drive win. If you look at those at the very top of the sport, many will have the latest most aerodynamic equipment and others will not. While you MUST have a bike, running shoes, and other basic equipment, it simply needs to be of good quality and well functioning. If you have an unlimited budget, by all means by the best you can. Otherwise prioritize, and base your decision making on the below and ask yourself is product X, truly essential?

    Priority 1: Something essential, must do/must have.
    Priority 2: Something important, something to bring you to 97%.
    Priority 3: Something desirable, support to 99%.
    Priority 4: Something optional, helping to achieve last 1%.

A bike as previously mentioned is an essential piece of equipment for success. Is a $10,000 bike essential? No, optional at best. You desire is free. You passion and commitment are free. If you have the buy-in of those around you, their attitude and desire for you to win is also free.

When you purchase something, be it a new air pump for your tires, new shoes, or a home, think about your reasoning behind the purchase. Some items regardless of size or cost, can be more of a burden than an enhancement. For example your shoes, you have been running well in the same make of shoes and similar model for a few years, and a new highly marketed brand of shoe comes out. It seems that every magazine is raving about the shoe. You are already running well and injury free, how are these new shoes going to help you? Will they revolutionize your running? Probably not.

While stuff can help you go faster, and improve your performance so will shedding those last few pounds as will better training. Simplify. Let go of the baggage that holds you back.


Set Goals
Our brains work by setting goals and achieving them.

• Simple – I want coffee. I will make coffee. I made coffee.
• Advanced – I want to win the Ironman World Championships. I have trained for 5 years progressively getting faster, more efficient, and stronger. I won.

To succeed relative to your competitors at work or in sport, you must be willing to constantly out work them. You must be willing to wake up early, catch the worm, eat the worm, and then get back the following day and do the same.

To succeed in your own mind, you must be willing to set long-term dream goals and shorter goals that are both achievable if you put in the work. The goals cannot be something that will happen if you are lazy; your goal should be something that requires you to work.


One Last Thing
One last thing, remember that you need balance in your life. While triathlon or sport might be the largest or second largest consumer of your time, remember that success at work, life or sport comes down to balance.

Some people look at problems as the proof they are victims, while others consider these same problems to simply be challenges. Who do you want to be?

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Tips For Buying Running Shoes

Buying a good pair of running shoes should be simple and fun, however even for the experienced running it can be a hassle. There are many running shoe specific terms, which I will not get into much since a good store should be able to guide you through the terms and to a correct pair of shoes. This should serve as a guide as to how to buy running shoes.

First and foremost, PLEASE! PLEASE! Visit and running specialty store. DO NOT visit the mall or a large generic sports store or basketball shoe store. Your chances of purchasing a pair of shoes at these latter stores will be high; regrettably your chances of buying a pair of shoes that do not work well for you will be just as high. Specialty stores can do quite a bit for you, they will take the time to examine your feet, how you walk, how you run, provide great advice and have a wider range of running shoes.

1. Buy running specific shoes. While this may seem obvious, many people end up with “cross trainers,” walking shoes or sneakers instead.

2. Make a commitment to spend at least a half hour at the store. Buying the right pair of running shoes is important and you shouldn't rush through the process or settle for a shoe which won't work. Take your time. Relax. Check out the shoe wall. Browse through the clothing racks. Look at the race entry forms and see if there are any training classes you might be interested in joining. After getting comfortable in the store, seek out a sales person. If you are a beginner who knows next-to-nothing about what shoes you need, tell the sales person. Contrary to popular belief, a good sales clerk loves working with beginners.

3. Bring socks and dress to run. Socks have a variety of thickness, bring a pair that you run in or will run in, as this will affect sizing. The store should have you do a quick run in shoes after you initially try them on, so dress to do a quick 2min run.

4. Have both feet measured for width and length. Have this done even if you think you know your shoe size. As we age, feet tend to spread and lengthen so chances are your shoe size might be a half to a full size larger than you think. Also sizes tend to vary one half to a full size from brand to brand.

5. Bring old Shoes. If you have a pair of shoes that you run in, please bring them to the store. Most good salespeople can learn a lot from your worn-out, old shoes. Also, if you wear orthotics, bring them with you to the store and place them in any new pair of shoes you try on (under the cushioning).

6. Answer questions honestly.  The salesperson is going to ask quite a few questions. They will probably ask how long you have been running for, how many miles a week you run, if you have nagging injuries, what type of shoes do you run in now and what your goals might be. Answering openly and honestly will help determine which is the best shoe for you. A good salesperson will not try to confuse or intimidate you with techno-lingo. If you do not understand something, or the value of a shoe technology ask for an explanation.

7. Buy quality. One of the reasons for visiting a specialty store is that you will have access to higher quality running shoes. Good shoes tend to start around $80 and as you add more support or control to the shoes they can run to $120. You can certainly pay less but the cheaper shoes (less than $60) are less durable, supportive and protective. Another words, you get what you pay for. You want all the comfort, cushioning and safety features you can get to best enjoy your running. And if you are a beginner, don't assume the cheaper shoes are the way to go. Beginning runners will need just as good a shoe as a veteran. Once you know a particular shoe fits and feels great you can buy them online at a substantial discount when the newer version comes out.

8. Fit. Fit is King or Queen as it may be in your case. The most expensive, coolest or most high-tech shoes will be useless and potentially damaging if they do not fit your feet well. Try on a variety of styles and brands and make sure you get at least a short run either in the store on a treadmill or outside in before you buy. You want your running shoes to fit snug (without being too tight) and allow for some room between the longest toe and the end of the shoe. In general, there should be one-third of an inch of room. Your feet and toes should not feel crammed in or you shouldn't notice any tightness. The heel fit is also very important. The heel should not slip at all or come out of the shoe. If a shoe isn't wide enough, ask whether that model comes in a wider or narrower width. Try on every pair you are considering. Lace them up, walk around the store, jog around, and jump up and down. If any one particular area of the shoe doesn't seem to fit right, don't buy that pair

9. Narrow your choices. After you have tried on every pair, jogged, jumped, and moved around try to narrow your selection to two different models. Ask the salesperson for a comparison of the two and let them know of any differences in fit, cushioning, stability and comfort you feel. Ask the salesperson's opinion. Ask what differences there are between the two shoes. Don't necessarily go with the more expensive or well-known brand. Go with the pair that you feel will work for you the best.

10. Return policy. Many stores will even allow you to return the shoes if they have no visible wear. Do 1-2 shorter test runs in the shoes on a smooth dry surface. Make sure you keep your receipt, and work with the store to find a different shoe if need be.

11. If you want to know more about what sort of shoe you may need visit the from Shoe Advisor from Brooks while specific to Brooks, this website is great for general advice as well and the terms will translate to other brands.

12. Post Purchase. Only wear these shoes for running. Do not do weight workup to you. In the end you want to buy the best fitting shoes. Your shoes will probably last 200-400miles.

BONUS TIPS          BONUS TIPS          BONUS TIPS

12. Post Purchase. Only wear these shoes for running. Do not do weight workup to you. In the end you want to buy the best fitting shoes. Your shoes will probably last 200-400miles.

13.Do not wear new running shoes for a race; always ensure that you run at least 100 miles in them before you run a race or a long run.

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