The information contained in this newsletter is the opinion of Ryan Riell and Break Through Multisport on endurance training, racing, and nutrition. These points are suggestions on how to train and not recommendations for athletes. Any article on the Break Through Multisport website may be reprinted into a paper or online newsletter for your NON-PROFIT club or organization, so long as the author and www.BreakThroughMultisport.com are credited.  If you do reprint or link to any Break Through Multisport material, please send a courtesy email to Ryan@BreakThroughMultisport.com. For medical advice, and before starting a strenuous training program, consult with a physician.

April, 2011

Volume 4

Issue 4

In This Issue:

USAT Webinar

Performance Webinars

USAT Skills Camp

USAT Youth/Junior Development Race

Empower Youth by Educating Parents

What’s Your Ride

Coaching Mentorship Program

Increasing Metabolic Efficiency

24 Hour Diet for Athletes

Sponsor of the Month

Trigger Point Therapy - 30% OFF

Sun Exposure and Endurance Sports

Break Through Multisport Inc.     4340 E. Indian School Rd. Ste 21-278     Phoenix, AZ 85018      (931) 220-7050

www.BreakThroughMultisport.com     Info@BreakThroughMultisport.com

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Dina Aburmishan RD, LDN is a registered dietitian who works with endurance athletes. Dina owns DMA Nutrition Inc. a private practice nutrition consulting company. You can reach Dina at dina@dmanutrition.com or www.dmanutrition.com or call her at 847-581-1160.

Anything that takes blood flow away from muscles is potentially detrimental to performance. Finally, pain from sunburn induced by excessive sun exposure can be a distraction and disrupt the mental focus so essential to the endurance athlete.

Excessive sun exposure can also cause long term adverse health effects such as skin cancer, permanent damage to connective tissue components in the skin, cataract development and macular degeneration in the eyes, as well as chronic inflammatory responses. Depending on the type, skin cancer can be disfiguring at the least and fatal at the worst. Damage to the connective tissue in the skin can lead to unwanted cosmetic effects. Cataracts and macular degeneration may lead to permanent vision loss. Chronic inflammatory responses can leave the athlete susceptible to infectious disease, chronic fatigue, and poor athletic performance over the long term.

It is recommended that athletes try to avoid training between the hours of 10 am and 4 pm when the sun is at it’s most intense. Athletes should use a sport sunscreen with at least SPF 15 and probably SPF 30 or greater for best protection. This should be applied to all exposed skin areas including the head. For triathletes it is recommended that sunscreen be reapplied at T1 as even sport sunscreens labeled as waterproof can be removed to a significant degree during swimming. During long distance events sunscreen should be reapplied every 2 hours if possible.  Long socks or compression stockings are recommended for sun protection of the legs. Long sleeve riding apparel made of wicking material can provide sun protection and still allow the athlete to stay cool. Hats with a visor are recommended to help protect the scalp and the eyes from sun exposure. Finally it is recommended that athletes employ protective eyewear that completely covers the eyes and wrap around the temples so that light cannot enter from the sides. Sunglasses should block 90-100% of UV rays.

Keeping the above in mind it is clear that with a little forethought and preparation endurance athletes can protect themselves from excessive sun exposure and it’s many short and long term health effects as well as prevent performance degrading effects from exposure to the sun

Coach Brian is a USA Triathlon Certified Coach and an Assistant Coach at Break through Multisport. He is the Director of the Break Through Multisport- Tucson Division. For more information on the Tucson branch of Break Through Multisport, please visit http://BreakThroughMultisport.com/Tucson. You can reach Coach Brian at brian@breakthroughmultisport.com  or at (520) 220-1489 with any question, comments, or for all of your coaching needs

By Brian Bechill DO

By Dina Aburmishan RD, LDN

With the coming of spring and summer soon to follow endurance athletes need to think about shifting gears to be prepared for changes in the outside environment that comes with the change in seasons. One concern that many athletes ignore is that of sun exposure. Sun exposure can be a serious health risk for the endurance athlete if not addressed properly. An article from the American College of Sports Medicine in 2000 had some startling findings. The study noted that several test athletes at the Ironman Triathlon World Championships in Hawaii in 1999 exceeded International Commision for Nonionizing Radiation Protection (ICNIRP) UV exposure limits by a whopping 30 times! This is of concern to all endurance athletes whether they are training in Alaska or Hawaii. If there is sun exposure during training or racing athletes are at potential risk for UV radiation induced health problems.

Excessive sun exposure can cause health and performance problems for the endurance athlete in the short term. Such effects include degradation of the skin’s normal function in heat regulation with even mild sunburn that can occur in a matter of 1-2 hours.  Prolonged sun exposure can also impair normal sweating and lead to excessive fluid loss and potential dehydration. During  a workout or race excessive sun exposure can cause a shunting of blood away from working muscles and to the skin.

It is that time of year, winter has come and gone, spring is here…and so it training season! This is when the training for you upcoming races really kicks into high gear! What are your goals this racing season? A longer distance? A faster time? Whatever your goal may be your nutrition will play a huge role in achieving that goal. I was at a sports nutrition and cardiovascular conference this past weekend and every single presenter said the same thing…proper nutrition throughout the training season is one of the greatest impacts on an athletes’ performance.  I am here to help you gain that competitive edge by showing you exactly what to eat and when. The table below shows when you should be eating and what. For a more individualized meal plan contact your sports dietitian or email me.

If you train once a day then follow everything but the bedtime snack.

When performing a road race, triathlon or endurance event, athletes often ask “how can I get my body from point A to point B faster”?  The answer to that question is to become more efficient.  Become more efficient at burning the right fuels for the race or training event.  Become more efficient at training at the correct intensities to reap the desired metabolic benefits.  That’s it, right?  If only it were so simple.

Whether you are a runner, triathlete, rower, cross country skier or someone that is trying to lose body fat, this concept applies to you.  The longer the event, the more meaningful this topic.  A marathon runner that goes out running at a pace and intensity that is well beyond his range for burning fat as fuel, typically 70-75% V02 max, will burn up the other fuel, carbohydrates, first.  Burning only carbohydrates can get you through a 5k or 10k, but being a great marathon runner requires some work. 

We have all heard of individuals that hit the wall during a marathon, or rode too hard on a bike at Ironman, and then struggled through the run.  This is generally due to the fact that they went out too hard early in the race.  Chances are these individuals tapped into their body’s carbohydrate stores too early.  For a 150-165 lb athlete, the body has access to 12,000 grams of plasma triglycerides and 300 grams muscle triglycerides.  But, it only has 500 grams of muscle glycogen, 120 grams of liver glycogen and 20 grams of blood glucose.  After doing the math you would notice we have an enormous difference in available fat vs carbohydrate stores.  And as I mentioned before, one can get away with racing short distances (sub 2 hour events) while relying on

Mike Thomson is the Director of Operations and Training for Break Through Multisport in Chicago, IL. Mike is recognized as one of the top triathlon, fitness and nutrition experts in the Chicago area. He holds a bachelors degrees in kinesiology (exercise physiology and biomechanics) from Michigan State. For more information, please contact Mike Thomson at (517) 648-1101 or at Mike@BreakThroughMultisport.com.

By Mike Thomson

Mother Nature might be teasing us this spring with an offering of warm, beautiful days followed by those reminiscent of early January when it was colder, darker and windier. Whether she likes it or not, the calendar reads April, the official start to Spring has already come and gone, and we won’t be resetting our clocks until they fall back in November. That’s only good news for endurance athletes, especially those who’ve basically spent the winter hibernating due to that cold weather or even a lack of motivation. It’s time to get back on the saddle, trade out those training tires and take the old bike outside for a spin. Or maybe you want to upgrade that ride, take the sport and your participation in it even more seriously, or just have a second ride to serve another sporty purpose. But here’s the dilemma, depending on your current ride: do you purchase a road bike or a triathlon (time-trial) bike? And what’s going to give you the best bang for your buck? Here are some of the basic differences between the two to help you choose on the right investment for you and your sport pursuits.

Road Ready

1.You’re ready to tackle triathlons and cycling with more grace and speed than your current hybrid or commuter go-to. The only problem is you’re not so sure you’re committed to triathlons for life, and yet you still want a bike that you can ride for distance. Problem solved: upgrade your ride to a road bike. You can purchase a low-end road bike for less money than a tri bike, add some triathlon-favorable parts like clip-on aerobars, and you’ve hardly burned a hole in your bank account if you decide to take a break from triathlons and stick to touring.

2.It’s all in the handlebars. If you’re participating in a draft-friendly race or turning corners at high speeds, you want to have as much control as you can get on your ride. You’ll get that handling control with the road bike.

3.Not one, not two, but three positions you can settle into for riding. You can use the drops, the hoods or the handlebar tops for hand placement and each will provide a slightly different feel on your back. This could be a bit of a stretch but comfort is king on the road bike…get out of whack in one position and you can adjust into another.

4.The frame and measurements. Someone into math and precise science would probably pick up on this right away. For the rest of us, we need to be shown that the road bike’s longer tube length at the top and head, plus the seat post angle, can hinder your ability to get into a low aero position when you add those clip-on aerobars. That spells trouble on the bike and the run: you could potentially have less steering control of your bike and you’ll be less efficient when it comes time to run. Not good for any distance racers out there.

5.Not only do you want to recreationally ride, but you’re also planning to race in cycling-only events like criteriums and draft-friendly events. You’d be outnumbered and out-powered by the road bikes in the crowd.

Triathlon Tuned

1.Contrary to popular belief, you can find tri and road bikes in the same price bracket, and with comparable features. The difference? You’ll find a less expensive road bike far faster than a tri one. But if you have a wallet that lends itself to buying to your heart’s content, especially when it comes to toys to train on, you’ll find beauties that even Lance would lust for in triathlon’s upper tier.

2.Go aero with ease. Forget adding aerobars and then having to adjust most of your bike to get a not-completely-perfect fit. With the tri bike being aero ready, you’ll gain aerodynamics that are practically designed to make you efficient and keep you comfortable.

3.Position A or Position B—you only have two riding positions to choose from, one of which isn’t the most desirable. Ride resting on your aerobars or sit up more and stay on the hoods, but do the latter and you’re compromising on that efficiency and power while making it more difficult to switch gears.

4.The frame and measurements. Your tri ride will have different saddle placement to accommodate the aero position, a shorter tube length and aerobars, all helping you ride hard on the cycling portion but still have enough power to run. With its design, you’ll be opening your hips, using your skeleton to support you while you perch on your aerobars, and you’ll be saving your leg muscles for a better transition from bike to run. You also might notice that you feel more stabile in the aero position here than if you had clip-on aerobars on a road bike.

5.Your ideal cycling plan: centuries and triathlons. You want comfort and efficiency when you’re riding long miles, especially alone, and the aero position can help alleviate back soreness on the flats. Tackle a lot of climbs and you may think otherwise, but a tri bike can survive anything from mountains to races much like a road bike.

Kate Bongiovanni is USA Triathlon certified assistant coach for Break Through Multisport in Chicago, IL.  For more information, please contact Kate Bongiovanni at (312) 643-0422 or at Kate@BreakThroughMultisport.com.

*To find your Kilograms in body weight divide your weight by 2.2. Example 150 pounds / 2.2 = 68.1 kg. This does not include the nutrition you should be taking in during your long training bouts. Any activity over 90 minutes an athlete should take in 30-60 grams of carb per hour of training, ideally from liquid or semi liquid sources.

To get 30% off, enter “BREAKTHROUGH11” into the discount code box upon checkout!

By Kate Bongiovanni

Break Through Multisport is offering a new Coaching Mentorship Program to all endurance sports coaches. The mentorship program will be conducted by Break Through Multisport’s Head Coach Ryan Riell. The best way to separate yourself from your competition is to understand the science behind the training and then knowing how to implement it! Our Coaching Mentorship Program is designed to assist coaches in furthering their education and coaching skill-set in such topics as:

1.   Exercise physiology
   

2.   Biomechanics
   

3.   Nutrition
   

4.   Programming
   

5.   Testing
   

6.   Strength training
   

7.   Periodization
   

8.   Temperature regulation
   

9.   Video analysis

Ryan Riell MS

Head Coach-

Break Through Multisport

We have two different versions of our Coaching Mentorship Program, either of which can be customized to fit your personal needs as a coach. Our Coaching Mentorship Program meets the USAT requirements for a mentor coach and the subsequent letter of recommendation for entry into the Level II or Level III coaching clinic. For more information, please contact Coach Ryan.

1.   Video analysis
   

2.   Metabolic efficiency
   

3.   Fluid balance
   

4.   Cramping
   

5.   Fatigue
   

6.   Heat Stress
   

7.   Elite athlete testing and tracking
   

8.   High-Performance Team Development
   

9.   Business of coaching

Coach Ryan is one of three coaches that has been invited to join the elite coaching staff for the USA Triathlon Southwest Region Junior Triathlon Skills Camp from June 27th to July 1st, 2011 in Seaside California!

Coach Ryan said “it’s a great honor to be invited to work with the top youth and junior athletes in the Southwest region!”

The Southwest Region Triathlon Skills Camp is a five-day overnight camp for athletes 12 to 19 years old, held at California State University Monterey Bay, Seaside, California.  The camp is the perfect place for youth and junior athletes to enhance their triathlon skills under the supervision of an expert coaching staff.

Participants will take part in daily swim, bike and run workouts in addition to USA Triathlon bench mark testing.  They will receive one-on-one sport-specific instruction, as well as lessons in goal setting, the art of balancing school sports and triathlon

training, detailed information on how to move through the USAT athlete development pipeline, available USAT age specific opportunities and race strategy for non-drafting and ITU-style (draft-legal) triathlon competition.  Emphasis will be placed on developing correct bike handling skills and road safety, open water specific swim skills, correct running form, transition speed as well as many other related skills.  Athletes will enjoy getting to know peers who share a similar interest and passion for the sport of triathlon. This camp is open to all levels of interested triathletes. Each athlete will be evaluated and placed in an appropriate age/ experience group.  Performance data collected at the camp will be shared with USA Triathlon and could result in invitations to participate in subsequent USAT national programs.

If you are a parent between the ages of 12 and 19 or know a 12-19 year old that is interested in attending this camp, please contact Coach Ryan!

USA Triathlon recognizes that not every junior athlete is ready for or interested in the draft-legal format. Draft-legal racing requires a unique skill-set that takes time to master. Junior Development Races provide athletes a gateway into the developmental pipeline. Athletes will experience triathlon in its traditional, non-drafting format, officiated using USA Triathlon Rules. Junior Development Races are typically sprint-distance and have been selected because of their "junior-friendly" atmosphere and age-appropriateness.

The Southwest Region of USAT is sponsoring a series of developmental sprint races to encourage youth (13-15) and

junior (16-19) athletes to participate in triathlons. Ages are determined by USAT rules (age as of Dec 31, 2011). The Southwest region will have a point series with updated divisional rankings throughout the year.

Coach Ryan will be at the race representing the USA Triathlon Southwest Region and will be presenting each event winner with an award provided by the USA Triathlon, as well as ranking points. The last event of the season will crown the series champion in the youth (13-15) and the junior (16-19) age categories. A championship award will be given to the first place female youth and junior and the first place male youth and junior athlete. For more information on these races or the series go to www.usat-southwest.org or contact Coach Ryan or Sharon Osgood, who is the Regional Athlete Development Coordinator.

Children as young as 5 years old have been shown to experience benefits from an organized training program, to include resistance training (weight training). Yes, that is correct, the studies from the 70’s and 80’s have been debunked- researchers concluded that nearly all of the injuries [from strength training] resulted from improper training techniques, excessive loading, lack of adult supervision or faulty equipment.

As a triathlon coach that has a youth and junior triathlon program (breakthroughracing.org), here are the key things I’m looking for in the initial interview and the first few training session with the youngster and their parents:

•Adequate level of mental, physical and emotional maturity

•Ability to focus

•Ability to follow directions

•Ability to understand coaching cues

•Physically proficient enough to accomplish movements in response to coaching cues

Our junior and youth training program is safe, developmentally appropriate and engaging and will provide an overall positive experience with exercise in addition to increasing motor skills coordination, strength, aerobic capacity, flexibility, bone health,  confidence, personal responsibility, integrity and a general well being!

2. What type of training should my child be doing?

Youth sports is highly competitive, but the training should not be! Strength, balance, coordination, power, visual perception, hand-eye coordination and aerobic capacity are just some of the physical capabilities an youngster must have to participate/compete in a variety of sports (soccer, baseball, basketball, running, swimming, cycling, etc…). While adults that are preparing for a triathlon will swim, bike and run, that specificity is required for an adult. For a youth athlete, we need to ensure we don’t confuse general preparation with sport skills. In basketball, a youngster has to be able to dribble, pass, jump and shoot a basketball, which are specific skills to the sport. In order to be more proficient at these skills, the general abilities such as strength, coordination, balance and mobility to name a few are required to be athletic enough to be proficient with the sports specific skills!

If a young athlete has the ability to skip, march, grasp and catching objects (hand-eye coordination), rolling, throwing and kicking movements in a proficient and non-awkward manner are ready to move onto more specific activities such as running, swimming, cycling, resistance training, basketball, baseball, soccer, etc….

3. What should my kids be eating if they are participating in sports?

Bottom line- 1) proper nutrition at any age is a key component of performance and 2) the habits that are developed [nutritionally] at a young age will stay with that child for the rest of their lives.

The biggest thing to keep in mind: children have different nutritional needs than adults since they expend more energy during movement in addition to burning more fat, in addition to being less efficient at thermoregulation (body temperature control). Poor nutritional habits before, during and after training or competing can increase the likelihood of heat illness and dehydration.

Meal timing is also just as important for children as it is for adults! If you have 3+ hours before the event, a meal that is higher in carbohydrates  with a fair amount of protein is the way to go, something like a turkey sandwich on whole-grain bread from a local sandwich shop. After the training/competition, our muscles are far more able to utilize the macronutrients you ingest, which should be primarily carbohydrates, with a little protein.

Hydration is also a key component of youth nutrition before, during and after a training session or competition. Water and sports drinks are appropriate for children during exercise. In general, when someone is thirsty, they should consume water, which will prevent dehydration.

4. What can we do at home to help them be a better athlete?

Young athletes (lets estimate that at 10 or less) need to view athletic events, whether it’s a training session or a competition/game, as positive and fun experience. During these years, youngsters will develop their attitude towards exercise- as adults, we do not want to ruin this for them for the rest of their lives. Once an athlete gets to be 10-11 years old, the events need to remain fun while gradually increasing the competition and seriousness of the training and/or competition, which is how our youth and junior program is designed!

Parents and coaches need to remember, at all times, that kids they interact with will emulate their attitudes, behaviors and actions towards athletics and competition! If a coach or parent rants and raves about bad officiating, other players, coaches, facilities, etc..., the child will learn to do the same. Conversely, if the coach and parents discuss the game in a positive and proactive manner, the child will learn that success is due to personal accountability, which develops leadership!

Parents should ensure they child is voluntary participating in sport, in addition to fostering positive attitudes and behaviors in sport such as leadership, personal accountability and fun!

Break Through Elite Racing’s mission is to play an integral role in the identification, recruitment, development and age-appropriate competitive preparation of emerging youth (<15 years old), junior (16-19) and elite U23 athletes, while being mentored by professional coaches and older elite athletes, with the goal of developing well-rounded athletes capable of success at the highest levels of competition and progression within the USA Triathlon Sports Performance Program.

If you are a parent of a youth or junior athlete in the Phoenix, Arizona area or know of an athlete in the Phoenix area- please visit www.BreakThroughRacing.org or email Ryan Riell at Ryan@BreakThroughMultisport.com for more information on the only Phoenix area youth and junior elite triathlon training team!

This article is for parents that are interested in introducing their children to triathlon, endurance sports or for that matter, any sport. If you doubt the information, email me and I will send you a copy of the article.

1.How many of you have heard that kids have to be of a certain age before they start “training” for anything?

2.How many of you have wondered “what type of training should my child do?”

3.How about “what should my kids be eating if they are playing sports?”

4.What about “what can we do at home to help them be a better athlete?” I’ll answer those questions for you here!

1. How old should my child be before starting a formal training program?

From a exercise physiology standpoint, the child’s muscle innervation (the brain has formed all of the neural connections to the muscular system) by the age of 6-7 years old. Once the neural connections have been developed, the optimization of these neuromechanical connections can and should be developed! Developing these neuromechanical connections and reflexive motor patterns leads to more proficiency in performing coordinated activities (motor skills),  for the rest of that child’s life. Once a child reaches 10-12 years old, those reflexive motor patterns are fully developed and relatively permanent.

As endurance sports athletes, we are used to suffering through a LOT of soreness. We all LOVE getting massages, but who can really afford $50+ a week for a massage? Here’s the next best thing to living with a massage therapist... Trigger Point Therapy! With their collection of rollers and balls, you are able to massage yourself, removing all of the painful adhesions and increasing blood flow without having to spend over $50 a week!

Hydration, electrolytes, temperature control and cramping are four important issues during the triathlon season. In this two-part webinar, you will be shown how all four are inter-connected and controlled by a “central governor.”

This webinar will go into the actual science behind hydration, electrolyte replacement and cramping and will debunk the rumors and myths about each to ensure you are utilizing the cutting edge of science in your training and racing!

Topic: Hydration, Electrolytes and Muscle Cramping: Part 2

Presenter: Ryan Riell

Date: Tuesday, April 26th

Time: 4-5pm MST, 3-4pm PST, 5-6pm CST, 6-7pm EST

Webinar Fee Structure:

USAT Member or Coach: $24.99 (0 CEU)

USAT Coach: $34.99 (1 CEU)

Non-USAT Members: $39.99 (0 CEU)

Click HERE to register!

Ryan Riell is recognized as one of the top triathlon, fitness and nutrition experts in the nation. He was selected by USA Triathlon to attended multiple Elite Coaching Mentorship Programs and was invited to attend the first annual High Performance Team symposium in Colorado Springs in 2011. Ryan has been a continuing education provider for USA Triathlon for since 2009, to include national training camps, seminar series and online webinars. Ryan is the Head Coach of Break Through Multisport and Break Through Elite Racing (breakthroughracing.org), the only Phoenix area youth and junior triathlon training program. Ryan also hosts a free triathlon and endurance sports training blog (http://breakthroughmultisport.com/blog) that is packed full of training tips, nutritional advice and racing tactics. Ryan holds two master’s degrees, one in exercise physiology and biomechanics and the second in organic and biological chemistry and is a Level 2 USA Triathlon certified coach. For more information, please contact Ryan Riell at (931) 220-7050 or at Ryan@BreakThroughMultisport.com.

carbohydrate stores, but to be more efficient and conquer the longer events or to be even more dangerous at the short courses, athletes need to understand ways to improve metabolic efficiency.  The goal is to teach the body to use the fat stores at a higher intensity thus delaying the use of the carbohydrate store to later in the race.

Food choices are one way we can improve our body’s ability to burn fats as fuel. Bob Seebohar is on the forefront of this research and has found that if we stick to the foods that we used to eat as cavemen and stay away from the processed carbohydrates that tend to be the staple in the American diet, then our body’s ability to burn fat increases. Seebohar recommends that we eat a menu consisting mainly of fruits, vegetables, lean meats, and healthy fats, all the while limiting sugars and grains.  In general, grains are removed from the diet for one good reason, inflammation.  Inflammation is not a friend of the human body and will cause the joints and intestines to malfunction, not to mention slow an athletes ability to recovery.  In sports, an athlete’s ability to recover and get back out to the pool, road and track often dictates their success as an athlete.

When we design a program for an endurance sport, there are specific periods of time when we focus on certain aspects, periods or phases of our training.  Base, interval, race specific, and taper are all catchy names that we often call these phases in our training.  And in each phase our bodies require a specific macronutrient ratio to perform at the highest level.  For example, in a high intensity phase (75% VO2 max +) we require more carbohydrates as fuel than we do fat.  And just the opposite, when we are in a base or low intensity phase (70% VO2 max or less) we are burning more fat as fuel.  But, if we are trying to teach our body to burn fat as fuel and only feed our body carbohydrates then we are tricking the body.  Feeding the body an excessive amount of carbohydrates when we are in trying to teach the body to use fat as fuel is like trying to break a crack habit by continuing to give the body crack. Our diet must focus on providing the body with its specific fuel needs during the different training periods.

Training is another way that we can make a shift to becoming more efficient.  Low intensity, high volume training that is 55-70% of VO2 max is generally the the intensity that we burn fat as fuel.  Remember this is generally, not everyone is the same.  An individual that is unfit and inefficient at burning fat and adds intensity to the workout will immediately call upon carbohydrates to fuel the workout. 

One way to help shift this curve is to find out where your cross

over point occurs.  The cross over point is the intensity (HR,

Watts, or pace) that we burn 50% carbohydrates and 50% fats. 

The cross over point can be found at a center that performs

metabolic testing.  We generally hear of people bragging about

what their VO2 max numbers are, but rarely hear individuals

shouting from the rooftops about where their cross over point. 

The cross over point may not be as glamorous at the VO2 max

number but it is certainly has more room for change than the

concrete VO2 max number.  Through appropriate training and

nutrition, we can shift our fat burning intensity range and save

our limited store of carbohydrates for a time that is more

appropriate.

In conclusion, one way we can increase our metabolic efficiency can be improved through the foods that we eat and training at appropriate intensities.  Think of food as fuel that enters the tank and propels the body throughout the day and race.  And remember that training harder doesn’t always mean that we are getting what we desire.  Train smart, GO FAST!!!

In case you missed the webinar I presented for USA Triathlon in November 2010, here it is again! A CompuTrainer can and should be one of the most important tools available to triathletes and cyclists. With the ability to control every aspect of a trainer session comes a increased ability to maximize the physiological and psychological aspects of a training ride.

In this webinar, you will learn how to write fully customized workouts for a CompuTrainer session to fit your specific training plan. From there, you will learn the advanced testing protocols such as peak power output (PPO) and training such as High-Intensity Interval Training (HIT) that will improve your cycling ability very quickly!

If you cannot attend this webinar at the specified date and time, you can still register in advance and the complete webinar recording and presentation slides will automatically be emailed out to you after it is completed.

Topic: Making the Most Out of Your CompuTrainer: Part 1

Presenter: Ryan Riell

Date: Tuesday, April 19th

LIVE Time: 11am-12pm PST, 12-1pm MST, 1-2pm CST, 2-3pm EST

Webinar Fee:

$24.99 (1 CEU)

Click HERE to register!

In case you missed the webinar I presented for USA Triathlon in January, here it is again! This webinar will build upon the basic principles that were covered in Making the Most Out of Your CompuTrainer (Part 1) above. You will learn how to write fully customized workouts for a CompuTrainer session based on advanced testing protocols such as peak power output (PPO) and training such as High-Intensity Interval Training (HIT) that will improve your cycling ability very quickly!

Topic: Making the Most Out of Your CompuTrainer: Part 2

Presenter: Ryan Riell

Date: Tuesday, April 21st

LIVE Time: 11am-12pm PST, 12-1pm MST, 1-2pm CST, 2-3pm EST

Webinar Fee:

$24.99 (1 CEU)

Click HERE to register!

In case you missed this webinar when I presented it for USA Triathlon, here it is again! Hydration, electrolytes, temperature control and cramping are four important issues during the triathlon season. In this two-part webinar, you will be shown how all four are inter-connected and controlled by a “central governor.”

This webinar will go into the actual science behind hydration, electrolyte replacement and cramping and will debunk the rumors and myths about each to ensure you are utilizing the cutting edge of science in your training and racing!

Topic: Hydration, Electrolytes and Muscle Cramping: Part 1

Presenter: Ryan Riell

Date: Tuesday, May 3rd

LIVE Time: 11am-12pm PST, 12-1pm MST, 1-2pm CST, 2-3pm EST

Webinar Fee:

$24.99 (1 CEU)

Click HERE to check!

Hydration, electrolytes, temperature control and cramping are four important issues during the triathlon season. In this two-part webinar, you will be shown how all four are inter-connected and controlled by a “central governor.”

This webinar will go into the actual science behind hydration, electrolyte replacement and cramping and will debunk the rumors and myths about each to ensure you are utilizing the cutting edge of science in your training and racing!

Topic: Hydration, Electrolytes and Muscle Cramping: Part 2

Presenter: Ryan Riell

Date: Tuesday, May 5th

LIVE Time: 11am-12pm PST, 12-1pm MST, 1-2pm CST, 2-3pm EST

Webinar Fee:

$24.99 (1 CEU)

Click HERE to check!

All Performance Webinar times listed below are for the live presentation. If you are not able to attend the live presentation, you can still register for the webinar and will receive the slides via email!