WOW is all that has to be said and it has a compass, the apps are going to start flying into the Apps area of iTunes as we speak. The iPhone 3GS. The 3GS introduces a number of new features: faster hardware, faster connections with the added support of 7.2Mbps HSDPA, increased battery life, digital compass, video capture, 3 megapixel autofocus camera, voice controls, and integrated support for Nike+, yes the Nike+, now if it could only go in the water.
Ok the logo say's it all. This new product on the market win's in funniest logo, not sure it works all that well. BodyGlide is the one that most triathletes use, easy to put on just like underarm deodorant. Now it does come in a power which BodyGlide does not, making it a little less messy, when you pull up your shorts.
"Anti Monkey Butt Powder is specially formulated to absorb excess sweat and reduce frictional skin irritation. • Ideal for butt busting activities such as truck driving, motorcycling, bicycling, horse back riding, and extreme sports. May also be applied inside footwear, under sports pads, and other areas prone to chafing. Indoors or outdoors, work or play, or on occasions when you sit on your butt all day, don’t let your buns get red, use Anti Monkey Butt Powder instead!"
posted by HC Fitness and Technology Solutions @ 12:01 AM
Friday, December 21, 2007
Treadmill's Vs. Running outside
Running on a treadmill is sometimes hard, watching TV or listening to an iPod can drain your spirits. Not to mention they are not accurate, close but not accurate. So let me explain, they are accurate for the calibration that is set at the factory, meaning the tread goes around so many time at x miles and hour and you get how fast you ran. Well that is all good if you are the one that set the machine, what if you have long legs, I have found that treadmills for myself are off about 1-2 tenths a mile vs. a Polar foot pod, that was calibrated on a track. So be careful and every once in a while during the winter get out and test the theory. You might be shocked.
Lists calories burned running or jogging for a 140 and 195 lb person for one hour.
KONA, KONA, KONA, is upon us! If you can watch the race, it is going to be one of the best based on all the trash talking going one. Here are some of the stats: The field racing here in Kona on Saturday will include just over 1,800 athletes.
Of that group, 73 per cent are men.
There are 90 male pros and 52 women professionals.
The largest category is the men 35-39 with 259 athletes, but the men's 40-44 is only nine behind on that front.
The largest women's categories are the 30-34 and 40-44, each with 75 participants.
51 countries are represented here, making this truly a world championship
There are 49 states represented.
One way to celebrate your birthday would be doing an Ironman, which is exactly what Patrick Bless, Marty Bulcock, Erik Grimm, Michelle Krelle, Hiroyuki Nishiuchi and Lynette Warn are doing.
The youngest competitors on Saturday include Phan Long from Carmel, Indiana and Tatiana Vertiz from Dallas, Texas.
Frank Farrar, the former governor of South Dakota, is our oldest competitor at 78. He's a few months older than our other 78-year-old, California's Loren Leonard.
Sister Madonna Buder, 77, from Spokane, Washington, is our oldest female competitor.
The one competitor that is sure to excite is the defending Ford Ironman 70.3 World Champion, Samantha McGlone, is here to compete in her first Ironman. She’s prepared carefully and arrives here in Kona both fresh and with lots of bottom-end speed thanks to a career that included both the Olympics and lots of World Cup experience. She has breathed some life back into the smaller events and has shown that you don't need to do Kona to be successful. Samantha is the best at the 70.3 distance.
and
Craig Alexander who is a world class professional triathlete with nearly a decade of racing experience. Craig, known as Crowie, is based in Boulder Colorado in the USA for the spring and summer, then heads home to Cronulla for the Australian summer. He too is also the male Ford Ironman 70.3 World Champion 2006.
posted by HC Fitness and Technology Solutions @ 5:43 AM
Wednesday, September 5, 2007
Kids, running and making you faster!
If you ever get the oportunity to go for a run with your child or with a high school cross country team you will be amazed at how fast these kids really are! Some where as we get older we have forgotten how to run, watch these kids and they are fast and most have proper running technique, without ever being taught. Take a look at this animation to see a good representation of how one should run. Running on a Cross Country team in K-8 was one of the best experiences, you are against all types and the best part was that everyone ran all out, there was no pacing yourself, gun goes off and everyone ran until the race was over. Being young and not knowing was a great place to start, so get back if you get a chance. Cheers
posted by HC Fitness and Technology Solutions @ 4:31 AM
Thursday, August 30, 2007
The Right Running Shoes
Finding the right running shoes will help from getting injured. With the new running shoes coming out, it might be a little hard to find the one that you like. Newton Running shoes were designed by runners for runners to mimic the advantages of barefoot running, Then you have Nike Free which kind of doing the same sort of thing as the Newton but Nike does not seem to have the actuator lugs which help when pushing off.
Action: When you forefoot strike with a Newton running shoe the actuator lugs stretch a membrane as they are pushed from the outer sole into the chambers of the mid-sole. This replaces the foam/air/gel used in the outer and mid-sole of traditional running shoes.
Reaction: As you begin to push off after striking, the membrane returns to its original shape pushing the actuators out from the mid-sole and returning the energy into forward propulsion.
Mimicking the barefoot running style and keeping on the toes seems to be the industries leading focus. For sometime it was the cushion in the heel, but things have changed and to run smarter, faster and with less injury keep it on the toes. Now Think, Tri, Do!
Photo: Christof Koepsel/Getty Images Tapering seems to be on everyone's mind lately, with several triathlons coming up, New York Triathlon and Mercer County Triathlon all need to be in full taper mode. So what does this mean? In short less work/time/milage at a race pace or faster, to get your system ready for the race ahead. Active.com puts it like this: "In the last week before an Olympic-distance triathlon, your run training must be sharply reduced in volume so your body can fully recover from and adapt to the peak workouts you did the previous week.
In addition, you must include a modest amount of running at race pace or faster to ensure your neuromuscular system is primed. Cutting your peak tempo run and your peak transition run in half and eliminating the long run should do the trick. If you like, do this last, short transition run at a near-maximum effort level -- just so race pace doesn't seem quite so fast come Sunday!" Full article and chart at: Active.com
You have Nike free and Newton running showing us the correct running stance, and coming out with shoes to help us adjust. So I decided to try something in the last couple weeks, force myself to run on the center of my foot pushing off with my toes. Most people land on their heels and roll through, from heel to toes, after adjusting my style, I know refer to this as LAZY RUNNING. At first I was a bit slower but my time have started to change over the last couple runs. I am running in a pair of Mizuno Wave Creation 8 and they are good shoes but since I changed my running style from a heel strike to a corrected running style things seems have change. The shoe feels heavy and my legs feel fast. I am now looking at a pair of NB 902, they are light and comfortable (I'll let you know how they turn out).
"All accomplished and elite runners run on the balls of their feet. The foot should strike the surface with the ball of the foot, in a dorsiflexed position (with toes pointing forward not downwards) otherwise this creates a" breaking" motion. The heel doesn't touch the ground. The foot on landing on the surface should be "light" not heavy, it then "grips and scrapes" the surface. The knee is slightly bent on contact with the surface and the foot lands below the centre of gravity - just below the hips. Think of your leg working in a circular motion from the hip joint. This brings the heel of the foot behind the body. The hamstrings and gluteus maximus (backside muscles) play a very big part in this movement. The thigh moves forward with the action of the quads and hip-flexors, the leg is extended and the foot drops again, landing on the ball of the foot as above. We call this cycling the leg! The hips and waist should be steady without a lot of side to side movement. The back should be straight and relaxed, not bent at the waist. The shoulders should be relaxed, The arms should be bent at approximately 90 degrees and the motion should be from the shoulder not the forearms. As the arm moves back it should continue to stay in 90 degree flexion. The hands should be held with the palm facing inwards not down. If you prefer to hold your hands in a fist, the thumb should rest on the forefinger. The head should be up with your eyes looking ahead not down. Try not to think about the movement too much. Instead try to feel the cycling motion, and visualise it in your mind while you're running. You will know when you have got it right, you will be able you feel it." More... Special thanks to BCC health
For most Triathletes this is the hardest part, transitioning from the bike to the run, I am not saying this is the hardest section, most triathletes are not swimmers so this could be the hardest part of the event. But since one might be pushing a big gear before coming into the run your Cadence could be off making it harder to transition. "For example, if our running cadence will be around 180-190 steps per minute (for two legs), then pedaling cadence in cycling should be around these numbers 90-95 rpm for one lejavascript:void(0)g. Besides this, pedaling should be done on the easier gears, which provide reduced muscle tension just before the run. " more.. Special thanks to Dr.Romanov from Pose Tech
Controlling your Lactic Threshold, is one of the most important pieces of knowledge that you can learn.
"What is Lactic Acid and Where Does it Come From?
The carbohydrates you consume consist of several different sugar molecules; sucrose, fructose, glucose to name a few. However, by the time the liver does it's job, all of these sugars are converted to glucose which can be taken up by all cells. Muscle fibers take up glucose and either use it immediately, or store it in the form of long glucose chains (polymers) called glycogen. During exercise, glycogen is broken back down down to glucose which then goes through a sequence of enzymatic reactions that do not require oxygen to proceed. All of these reactions occur out in the cell fluid, or cytosol. They proceed very rapidly and yield some energy for muscle work in the process. This glycogen/glucose breakdown pathway is called the anaerobic (no oxygen) glycolysis (glucose breakdown) pathway. Every single glucose molecule must go through this sequence of reactions for useful energy to be withdrawn and converted to ATP, the energy molecule that fuels muscle contraction, and all other cellular energy dependant functions.
Factors that Influence the Rate of Lactate Accumulation in the body
Absolute Exercise Intensity- for reasons mentioned above. Training Status of Active Muscles- Higher mitochondrial volume improves capacity for oxidative metabolism at high glyolytic flux rates. Additionally, improved fatty acid oxidation capacity results in decreased glucose utilization at submaximal exercise intensities. Fat metabolism proceeds via a different pathway than glucose, and lactic acid is not produced. High capillary density improves both oxygen delivery to the mitochondria and washout of waste products from the active muscles. Fiber Type Composition- Slow twitch fibers produce less lactate at a given workload than fast twitch fibers, independent of training status. Distribution of Workload - A large muscle mass working at a moderate intensity will develop less lactate thanhttp://www.blogger.com/img/gl.link.gif a small muscle mass working at a high intensity. For example, the rower must learn to effectively distribute force development among the muscles of the legs back and arms, rather than focusing all of the load on the legs, or the upper body. Rate of Blood Lactate Clearance- With training, blood flow to organs such as the liver and kidneys decreases less at any given exercise workload, due to decreased sympathetic stimulation. This results in increaed lactate removal from the circulatory system by these organs." Special Thanks to Stephen Seiler for explaining Lactic Threshold. Check out his full explanation @ The Lactate Threshold
