LeMond Fitness News in Training LeMond Fitness News in Training http://www.lemondfitness.com/news/category/training Fri, 14 May 10 08:00:29 -0700 SoleCMS 3.0.3 Let's Race: Time to get out there - PNW Edition 2010 http://www.lemondfitness.com/news/2010/05/14/lettime-to-get-out-there-pnw-edition-2010 http://www.lemondfitness.com/news/2010/05/14/lettime-to-get-out-there-pnw-edition-2010 Spring and summer in the pacific northwest offers a variety of great races and events.  Here is a list of my favorites:

 
Happy racing. 

]]> Anne Fri, 14 May 10 08:00:29 -0700 Want to spend less time exercising but gain more benefits? http://www.lemondfitness.com/news/2010/03/04/want-to-spend-less-time-exercising-but-gain-more-benefits http://www.lemondfitness.com/news/2010/03/04/want-to-spend-less-time-exercising-but-gain-more-benefits blog/Outlook_2.jpgThe secret is intensity training - which can make your workout more effective in far less time than normal exercise. Performance measurement tools like the RevMaster Pilot are great for interval training as they give you feedback as you pedal. Cycling with lower cadence levels (rpms) with more resistance and longer time periods is good for strength training - while adding more cadence can help endurance riding or developing short bursts of speed. This type of interval training can improve your athletic performance in less time and maximzie your effort. For more information on LeMond training programs, visit http://www.lemondfitness.com/training

]]> Dave Billinghurst Thu, 04 Mar 10 18:00:32 -0800 Superfoods - Make sure these delicious dozen items are always on your grocery list http://www.lemondfitness.com/news/2010/02/23/superfoods-make-sure-these-delicous-dozen-items-are-always-on-your-grocery-list http://www.lemondfitness.com/news/2010/02/23/superfoods-make-sure-these-delicous-dozen-items-are-always-on-your-grocery-list You need the right fuel to train right and feel great. Every time we walk into a grocery store we make decisions that set us up for success or failure.  When you make the right decisions you are taking home food that will fuel your workouts, help with your recovery and keep you healthy.  Most of these foods will be found on the outside perimeter of the store.  Try to stay away from going up and down the grocery store aisles.  That is were most of the failure foods are located.

Here is my list of the 12 foods that you should buy the next time you visit the grocery store.
 
1) Mixed salad greens with vegetables - The mixed salad greens with give you phytonutrients which act as antioxidants that minimize muscle damage from tough workouts.  The addition of vegetables such as bell peppers, broccoli, tomatoes, red or black beans, and cucumbers will add color to your salad while packing a vitamin punch.  My favorite spots to pick up delicious produce are Whole Foods www.wholefoodsmarket.com and Trader Joes www.traderjoes.com.
 
2) Apples - Help keep the doctor away with this tasty treat that contains vitamin A, vitamin C, and dietary fiber.
 
3) Oranges - They make the perfect snack anytime of day.  Oranges are packed with antioxidant vitamin C.
 
4) Mixed Berries - Blackberries, blueberries, strawberries, and raspberries not only taste sweet but they are a powerful group of antioxidants.  
 
5) Non-Fat or Low-Fat Plain Yogurt - In addition to being a good source of calcium and protein, yogurt has live cultures which provide healthy bacteria to your digestive tract.  A wonderful treat is to throw mixed berries on top of your yogurt.  
 
6) Chicken - Great source of protein to help rebuild muscles and promote recovery after tough workouts.  Chicken also contains vitamin B, niacin and selenium which helps protect muscles from free radical damage that can occur during exercise.
 
7) Salmon - When it comes to protein the less legs the better.  There are close to 30 grams of protein in a four ounce serving of salmon.  This tasty fish is a fantastic source of omega-3 fats.  
 
8) Eggs - Another great source of protein which also contains vitamin K, which is important to maintain healthy bones.
 
9) Almonds - These delicious nuts are a great source of vitamin E.  Almonds are a healthy fat source and make a great snack or topping for a salad.  My favorite almonds are Blue Diamond (http://www.bluediamond.com/).
 
10) Peanut Butter - Be careful with this item.  Many brands of peanut butter are packed with sugar.  Stay away from these brands and stick with natural you-stir peanut butter like Adams (http://www.adamspeanutbutter.com/).  Peanut butter is a great spread to put on whole grain bread.  It is a healthy fat source and taste fantastic.  
 
11) Whole Grain Bread - Eating 100% whole grain bread is a great way to get complex carbohydrate and dietary fiber; plus it taste great.  Stay clear of bread that contains refined grains and flours.  
 
12) Non-Fat Milk - Provides an excellent source of calcium and vitamin D.  My personal favorite is Horizon Organic fat-free milk (http://www.horizondairy.com/).  It truly is the best milk I have ever tasted.

]]> Anne Tue, 23 Feb 10 10:56:41 -0800 Training with the g-force UT http://www.lemondfitness.com/news/2010/02/04/training-with-the-g-force-ut http://www.lemondfitness.com/news/2010/02/04/training-with-the-g-force-ut See what makes our trainer great.  Watch the Lemond Fitness g-force UT video.

blog/video.jpg

]]> Dave Billinghurst Thu, 04 Feb 10 15:24:23 -0800 BURN AWAY CALORIES http://www.lemondfitness.com/news/2010/02/02/burn-away-calories http://www.lemondfitness.com/news/2010/02/02/burn-away-calories Lemond Fitness | RevMaster Spin ClassDid you know the average person burns 450 calories in 45 minutes during a group cycling class? So what are you waiting for?

Try a class today - on a LeMond RevMaster of course - at your local health club.

Hot Tip: Arrive five minutes early for your first class so your instructor can answer any questions and help you with bike adjustments. Make sure you let her know about any injuries that you have so she can help you modify some of the moves. During class, be sure to let your instructor know if you are having trouble with the resistance knob or the general technique. If the class is too intense, just pedal slower or take the tension down.

]]> Dave Billinghurst Tue, 02 Feb 10 15:55:20 -0800 Just Get Out There – Winter Running http://www.lemondfitness.com/news/2010/02/01/just-get-out-there-winter-running http://www.lemondfitness.com/news/2010/02/01/just-get-out-there-winter-running Winter Running | ShoeshoeingEnergize and improve your indoor cycling with some winter running workouts. This is a great way to get in shape for spring training rides and to maximize your fitness level. Go for runs in parks, on trails, or in the snow. For some great places to run in your neighborhood, checkout www.mapmyrun.com.

Start slow if you are new at this. The goal with running is to build your volume and intensity and minimize your chance for injury.  Listen to your body.  Most running injuries happen when you run too long or too fast without the proper build and recovery.  One hard run per week is plenty. 

Having the right gear can help you minimize the risk of injury.  Choose a running shoe appropriate for the surface you are running on.  The five finger Vibram shoes www.vibramfivefingers.com/ are fantastic for running on the beach or a track or a grassy field, but not the right choice for running the Pacific Crest Trail or running in the snow.  Remember to dress in layers if it is cold outside. You can always take off layers and add them back if it gets too cold.  

You can improve your fitness with 3 runs a week.  Typically the athletes that I work with will have on hard run per week, one moderate run or a recovery run, and one longer run.  A hard run is training in the anaerobic heart rate zone (typically 85-95% of maximum heart rate) for short bouts of time.  A moderate run is a pace that can be sustainable (usually between 70-80% of maximum heart rate).  A recovery run should feel easy for the entire run (typically 60-70% of maximum heart rate).  The long run is used to slowly build up the endurance for running longer periods of time.

If you are running in snow try using Yak Trax www.yaktrax.com on your shoes to grip the ground, or get a pair of snowshoes.  My favorite snowshoes for running and hiking are MSR cascadedesigns.com/MSR/Snowshoes If your body is not ready to run it is ok to walk.  Alternate a little running with your walking and then slowly increase the amount you're running.  Just get out there!

]]> Josh Mon, 01 Feb 10 14:07:35 -0800 STRENGTH TRAINING http://www.lemondfitness.com/news/2009/08/28/strength-training http://www.lemondfitness.com/news/2009/08/28/strength-training I include strength training throughout the triathlon training season.  However, during race season I cut back to two days a week.  Before lifting any weights I take time to turn on my core and go through some movement prep exercises.  I will change the sets, repetitions, tempo, recovery, resistance to keep my body from adapting to the workout.  Every two weeks I will add and delete exercises.  

Here is an example of what I do during race season:

  • Movement Prep
  • Glute Bridge = 10 repetitions
  • Single Leg Glute Bridge = 8 repetitions on each leg
  • Front Pillar Bridge (aka - plank) = 30 seconds
  • Knee Hugs = 6 on each leg
  • Elbow to Instep = 5 on each side
  • Reverse Lunge = 6 on each leg
  • Handwalk Progression = 4

Day 1 workout

  • Pull-ups
  • Physioball Push-ups
  • One Arm One Leg Dumbbell Row
  • One Arm Alternating Dumbbell
  • Incline Chest Press
  • Physioball Back Extension
  • Dips
  • Incline Dumbbell Biceps Curl
  • V-Grip Triceps Pushdown
  • Physioball Abdominal Curl
  • Physioball Oblique Curl
  • Lateral Pillar Bridge (aka - side plank)
  • Knee In Curl with Medicine Ball
  • Abdominal Bicycle

Day 2 workout

  • Single Leg Body Weight Squats
  • Kettlebell Swing
  • Kettlebell Traveling Lunge
  • Dummbell Squat to Overhead Press
  • Plyometiric Exercise (this will vary each workout)
]]> Josh Fri, 28 Aug 09 14:53:20 -0700 HAVING FUN WITH YOUR TRAINING http://www.lemondfitness.com/news/2009/08/26/having-fun-with-your-training http://www.lemondfitness.com/news/2009/08/26/having-fun-with-your-training blog/mtnbike.jpgTraining for triathlons is a long process that can become monotonous.  A way to avoid this is to add more fun to your training schedule.  This year I added mountain biking to my weekend cycle training.  I would do one high intensity workout on the Lemond g-Force UT and then the next day I would go out and ride my mountain bike on the trails of Washington State.  I also traded one of my weekly runs for a mountain conditioning class.  And I started to kayak outdoors in place of one of my swim workouts.  This infused fun into my training plan.

As triathletes, we can’t neglect the necessity of sport specific training (swim, bike and run).  But we need to mix up our routine to keep the training fun and force the body to respond to different modalities of exercise.  The same idea applies to our strength training workouts.  I see too many athletes get stuck in the same cardio and strength plans.  The body adapts quickly to the same routine.  It is necessary to vary the intensity, volume and type of exercise we do to continue to improve.

The majority of our time is spent training not racing.  It is so important to enjoy your training.  Try adding in a new activity or two in the off season.  You may find that it propels your fitness level. 

]]> Josh Wed, 26 Aug 09 13:33:56 -0700 POST RACE WORKOUTS http://www.lemondfitness.com/news/2009/08/19/post-race-workouts http://www.lemondfitness.com/news/2009/08/19/post-race-workouts I find a spin on the Lemond g-Force UT always makes my legs feel better after a race.  On Monday I did the manual program for 60 min on the UT.  Maintained an average RPM of 95 and used levels 9,10 and 11.  On Tuesday I ran 6 miles at an easy recovery run pace and went for an easy 1500 m swim.  I will take today off.

If I don't add recovery workout into my post race routine I find my legs get really sore and feel very heavy when I start to exercise again.  However, if I do a recovery spin the day after a race it speeds up my recovery and I always feel better.

]]> Josh Wed, 19 Aug 09 09:45:47 -0700