January
17
2011
Hint: Doing one sport is effective, two sports even more so, but doing three sports is a sure thing. Triathlon is fun, and it’s accessible to weekend warriors too (keep reading).
It is easy to lose sight of your fitness goals if you do not have a reason to continue working out. Are you striving for a way to get excited about working out again? Getting into triathlons can be scary, but is a great way to stay on track with your fitness goals. A sprint triathlon (500 yard swim, 15 mile bike, and a 5k run) is a excellent way to get started! Triathlons are becoming more and more popular, and not only for those who are interested in extreme sports. There are many individuals who partake in triathlons simply to get involved in a fun community event, while also setting and reaching personal goals.
January
13
2011
Are you biologically younger, older, or the same age as your calendar age? Take the free RealAge Test and get a personalized plan to feel younger and a list of what is affecting your biological age. The website www.realage.com will even give you tips on how to lower your biological age. I mean, who doesn’t want to feel younger? The tips are not only related to exercise; the site helps you with your nutrition and daily habits as well. Improve your life, and hopefully live a longer one!
Also, The DAC Wellness Center provides one on one services to help you with these challenges. Call today for a free consultation (720.931.6740).
January
6
2011
Looking for a way to track your training or exercise? Visit trainingpeaks.com. This site has much to offer, whether you are looking to train for a specific event, or simply looking for an easy way to record your daily exercise. The Personal Edition of Training Peaks is free and has many functions. With Training Peaks you can record workouts and daily nutrition, as well as get information on places to train. The site tracks your training progress and displays your progress in charts and graphs, so that you can see where you are improving and what areas you still need to work on.
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Training Peaks is a great tool for athletes of all levels to track their workouts and progress. Whether you are training for an Ironman or simply trying to lose a few pounds, Training Peaks may be the right solution for you!
November
10
2010
The competitive triathlon season is over; Let’s talk about your new favorite drug: LSD (Long Slow Distance Training), or more importantly Low Heart Rate Training. It’s time to put the “Go Hard or Go Home” mentality on the back burner, and instead focus on training our bodies to use carbohydrates and our nearly unlimited fat stores more efficiently. By improving your body’s ability to tap into your fat stores during training and competition, you can significantly decrease the number of calories that you need to ingest. You will also reduce your chance of having gastrointestinal distress! The net effect is better performance!
October
21
2010
It is a concept that is intriguing, but few actually realize its full potential. Commonly defined as an exercise method that incorporates multiple activity modes, its application is limitless. Whether you are training for the next DAC 5k, the Hashim Khan Squash Tournament, or simply wanting to get ready for the ski season, cross-training is probably right for you.
For you sports enthusiasts, cross-training will help to keep you free from injury and will build strength, endurance, and agility to improve your game. Athleticism is founded on these simple principles, many of which are not addressed during your regular sport practice.
For the rest of us, cross-training not only provides injury prevention and the elements of athleticism, but also program variety, which is key to staying interested and avoiding plateaus. Cross-training is also a great way to educate yourself to the many other modes of exercise from fit-ball and bosu-ball training to lactate threshold and VO2 max training.
I encourage you to ask a fitness pro how to get started… and start today!
October
19
2010
Think of an Endurance Coach like a business manager; His only responsibility is to make sure you’re working efficiently, on track, and properly, among other things. He provides assistance with problem areas, and encouragement for going the extra mile.
The DAC has such managers available for hire, but we call them Coaches. You can hire a Coach for less: to write up your training program or you can hire a Coach for more: to provide your training program and every change required to match your busy work/family/fun schedule, and provide skill sessions in the pool, on a treadmill or bike, etc.
Call 720.931.6740 for more information!
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September
9
2010
Is it too soon to talk about it? Maybe, but if you’re not thinking about your preseason ski training program already then you’re on the verge of being behind! Here’s an article I wrote last year about preseason training. Get to it!
June
24
2010
Have a question about training, fitness, workouts, and more? Post your questions and I’ll provide an answer!
May
10
2010
With triathlon season upon us, there’s no time to dilly-dally. Here’s a list of insider tips that may answer some questions for you…
1. Your heart rate may not respond as it did during a million workouts leading up to the race. This is due to hydration levels, excitement, focus, and many other factors. So, unless you’re cool like that, then leave the heart rate monitor on the shelf.
2. You probably won’t sleep well the night before the big race. Don’t worry about it. You probably slept well 2 nights before the race, which is more important. As long as you’re laying down the whole time then you can consider yourself rested!
3. When the gun goes off, you will hopefully focus rightaway on swimming your pace. Warning: your pace is going to feel slower than how it felt in the pool. You’re amped with adrenaline, your wetsuit provides jet propulsion because of the buoyancy, and if you’re smart then you’re drafting off someone. As a beginner, it is best to just sit back and enjoy what feels like a leisurely pace.
4. If you’re competing in an Olympic distance triathlon or beyond, then be cautious of the I-feel-so-good-I-don’t-need-to-eat-or-drink zone during the bike or run. This would happen somewhere probably after the halfway point on the bike. You feel good, everything seems to be clicking along, so you decide eating or drinking could mess up the flow. It’s a trap set by the bear around the corner that’s about to jump on your back if you fall for it! Eat. Drink. And continue to be merry.
5. No caffeine race morning. I already know the arguments in favor of having caffeine race morning (fat oxidation, glycogen sparing, etc.). I also know the risks (frequent bathroom breaks, dehydration, more energy than you know what to do with, etc.). The risks outweigh the benefits.
6. Be normal (I know that’s asking a lot of some of you 
. Race morning is not the time to dedicate 30 minutes (for the first time) to your very tight hamstrings; You should have tended to that a month ago… so it’s too late. There is such thing as overstretching a muscle. Don’t do it.
7. The day before the race you are likely going to have some anxiety in your legs, so-to-speak. Meaning: your legs may feel tired, weak, or genarlly apathetic. That’s just the nerves. Some anxiety is fine, even good. In the literature it’s referred to as optimal arousal.
It’s ok to be a newby… just don’t act like one. I hope these tips help!
February
17
2010
Sometimes the thought of getting up early for yet another workout sounds horrible, and so we look to a cup of ‘jo to inspire us. Caffeine is likely the most widely used stimulant for that purpose. The average caffeine consumption in the U.S. is approximately 200 mg per day (1 mug of coffee). 10% of caffeine connoisseurs ingest more than 1000 mg per day!
It has no nutritional value, but it is often referred to as a nutritional ergogenic aid (i.e., an external aid that improves performance). It is absorbed quickly, and potentially affects all systems of the body since it is absorbed by most tissues. Its positive effects include sharpened focus/alertness and glycogen sparing through the augmented use of body fast as a source of fuel. Are you still baffled as to why there is a Starbucks on every block in every major city!
The question still remains: To caffeinate or not to caffeinate?