As you age you require a different set and ration of nutrients. There are different areas you should be focusing on. Your body changes and develops and your nutrition should as well.

20-40’s

By about 20 you have generally stopped growing however; women will continue to grow bone density until about 30. Muscles will grow for as long as you continue to work them. However, if you don’t work them you will average 0.5 pound of muscle loss per year after the age of 20. Because this time of life is usually personal and career development, challenges to good nutrition are vast. Find a routine and keep it. This is a pivotal point for your nutrition meal plan. What you eat in these years will affect your body for the next phase of your life. Don’t necessarily need an MVI every day, but it can be good to have a couple times a week to make sure you get in all the vitamins and minerals. Good nutrition is an investment in living healthfully and a high quality of life as you age.

Tips for good nutrition:

1.Keep it simple. Figure out a good meal plan that you can do throughout the week and follow that. (A dietitian can help you with what nutrients you are missing and help you devise a meal plan that suits your individual needs.) The Weight Control Registry has listed this as one of its top ten trends that people who have lost weight and kept it off have maintained.

2.Focus on 5 or more a day. At least 3 fruits and 2 vegetable servings. Remember a ½ cup cooked, 1 cup raw, and 2/3 cup of juice is a serving of fruits or vegetables.

3.Make sure your getting enough fiber. Fiber helps to maintain weight, increase regularity and decrease the risk of chronic disease such as some cancers, heart disease and diabetes.

4.Anti Up: Increase your antioxidant foods such as blueberries, raspberries, spinach, broccoli, green tea, almonds, salmon, and tomatoes. These are the top foods but almost any fruit and vegetable is some type of antioxidant. Antioxidants have been clinically shown to reduce the risk of many types of cancer. Having a diet high in these brightly colored fruits and vegetables will give you that extra edge of maintaining a healthy functioning body.

5.Keep it healthy, but keep it fun. A good rule of thumb is to eat 80% of the time for your health and 20% of the time for fun. This can be applied per meal, per day, per week, or even per month.

40-60’s

Most adults will shift their body composition slowly.  You will most likely gain weight after the age of 40, loss of muscle tone will occur without regular resistance training, and fat will begin to form around the mid section. After years of poor nutritional health this is the time frame where many nutritional related diseases will show up. Diabetes, high cholesterol, high blood pressure, colon cancer, breast cancer, etc. However, if these conditions have already affected you, establishing good nutrition is never too late. 

It’s a good time to reassess earlier nutritional habits and change the bad habits now.

Tips for good nutrition:

1.Begin taking a one-a-day multivitamin. As your activity decreases, you will need less calories, but still need adequate vitamins and minerals. Taking a multivitamin will ensure you are getting your daily recommend amount of nutrients. 

2.Monitor the caffeine intake. Caffeine is associated with bone loss. Stick to one 8 ounce cup of coffee a day. Keep in mind that caffeinated beverages, chocolate, and teas also have caffeine and will effect your bone loss.

3.Get Physical. If you don’t have a physically active program in place, establish one. Add in flexibility, cardiovascular exercise and weight resistance to your exercise routine. The flexibility will keep you limber and your joints healthy. Cardiovascular exercise will improve your heart and lung health. Weight resistance will prevent muscle wasting, keep your metabolism high, and improve your strength. All of these exercise combine will add to your quality of life and keep you ‘feeling’ young.

4. 4.Stop the Hot Flashes: Menopause is a very difficult time in a woman’s life. Foods high in phystoestrogene have been shown to help decrease menopausal symptoms. Such as soy, red clover, and flaxseed. Make sure you add these foods into your daily diet with going through menopause.
   

5. 
   

6. 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.

December, 2008

Volume 1, Issue 11

In This Issue:

NEW Announcements

Indoor Workouts in the Winter

2009 Training Packages

Physiology Corner (Part 3 of 4)

Energy Systems and Endurance Sports

Eating Right at Every Age

Happy Holidays

ITB Friction Syndrome

The Roadie Room-

Blocking

SPONSOR of the Month-

Mission Bay Multisport

Yoga Pose of the Month-

Warrior Pose

Upcoming Classes

The Runners Den-

Building a Base

2009 Training Camps

Ironman Guarantee

Boston Marathon Running Group

Three University of Illinois at Chicago

Triathletes named to USA Triathlon’s

Mideast Team Elite

November 18th, 2008- Chicago, IL

Coach Ryan, the 2009 Head Coach of the USA Triathlon Mideast Team Elite is proud to announce that three of the University of Illinois at Chicago triathletes, Brianna Martinez, Steve Ratchford, Cameron Schafer have been named to the USAT Mideast Team Elite!

UIC Team Captain, Steve Ratchford when asked how he felt about being selected for the team said “It's a huge honor and a big motivator. I know it'll not only improve my times but also give me confidence and the ability to be a leader.”

Martinzez said “Being selected for this team has made me put my training in a whole new perspective.  I am even more motivated knowing I will be training and competing with great athletes.  I know now more than ever how important my training is to being a successful triathlete.” 

Schafer had this to say “I will be looking to improve my training significantly, with help from the USAT Mideast Team Elite Coach Ryan Riell. My main goal for this season is to get my racing times into the 1hr 50’s, so I am determined to get in a hard years training to achieve this.”

Coach Ryan said “It’s great to see some of the hard work that these athletes have been putting in paying off. I’m really excited to keep working with these athletes, it will be interesting to see how far they can go!”

Ironman World Championship Viewing Party

1:00 pm, Saturday, December 13th, 2009 at the Northside Bar and Grill

(1635 N. Damen, Chicago, IL 60647)

Come one, come all... EVERYONE is invited to the 2008 Ironman World Championship viewing party. There is NO cover charge. We’re starting at 1:00 pm at the North Side Tavern at 1635 N. Damen in Chicago.

There will be door prizes, schwag, raffles and sponsor discount coupons!

Please RSVP by December 8th.

As the weather gets colder, athletes in some areas are forced inside and onto the trainer and treadmill. Even for the athletes in warmer climates, indoor workouts sometimes get preference over the colder outdoor versions.

While most athletes don’t like the trainer or treadmill, it does give us the opportunity to get in some very unique workouts that are sometimes more difficult when we are outside.

Bike Trainer:

The key to enjoying (as best we can) a bike workout on an indoor trainer is the actual trainer. If it sounds like jet engine, it’s not fun… when talking about cycling trainers, this is not the area to save a few buck. The extra $50-100  can make all the difference between working out on a trainer all winter versus only a few times. If you can, purchasing a CompuTrainer ® or Tacx VR trainer is the best value. They are not only quiet, but they give you the ability to train with power!

Treadmill:

Most of us will end up at a gym when we are on a treadmill, but again, if you are going to purchase one for your house, this is not the place to save a couple hundred dollars. The higher quality version will not only work better, they will have a higher end speed and will simply last longer.

Now that we are on a trainer and/or treadmill, we have removed the majority of the obstacles/distractions that can get in our way while riding or running outside. Dodging joggers or runner, other cyclists, making turns, watching for potholes,  etc… are all distractions that can take away from serious interval work. On the trainer or treadmill, we have the ability to truly focus in on the work that we are there to do.

With both devices , we can precisely set the time of each interval (endurance, tempo, threshold or VO2 max) without having to worry about slowing down to avoid something or stop to turn around.

So if you are forced inside due to weather, instead, embrace the training opportunities that are being afforded to us. When on the treadmill, remember to set the incline to 1o in order to simulate running outside. When on the trainer, it’s way to easy to just sit up and watch tv… make sure you are getting some quality time with your handle bars.

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

As we discussed last month, there are three main energy systems that your body uses during exercise- ATP-PC system, Glycolysis and the Oxidative Aerobic energy system. As endurance athletes, we will primarily function in the Oxidative Aerobic area with some excursions into glycolysis. This month, lets take a closer look at the ATP-PC system and glycolysis and the benefits of training these specific energy systems.

We need to first understand that regardless of the type and/or duration of exercise, we will ultimately use all three energy systems (figure 1). The ATP-PC system provides the initial energy (ATP) for muscle cells at the onset of exercise and during high intensity exercises lasting up to 5-10 seconds. Once exercise has gone past the 10 second mark, we then enter into Glycolysis which does NOT use molecular oxygen, instead breaking down glucose and glycogen to form lactic acid.

Break Through Multisport Inc.

1235 North Clyborn, #192

Chicago, IL 60610

(931) 220-7050

www.BreakThroughMultisport.com

Ryan@BreakThroughMultisport.com

What Is ITB Friction Syndrome?

ITB Friction Syndrome is a common overuse injury which gives pain on the outside of the knee during and following running or repetitive leg activity. Being an overuse injury, it is caused by repeated trauma rather than a specific incident.

Anatomy   The ITB, or ilio-tibial band, is a long, thin band of fascia which runs down the outside of your thigh. At the top of your thigh it is attached to your Tensae Fascia Latae (TFL) muscle, and at the bottom it attaches to your tibia (lower leg bone) and kneecap.

Just before its attachment at the knee, your ITB runs over a highly innervated fat pad. As you bend your knee, your ITB tensions up and places more pressure on this fat pad.

What Goes Wrong?  Sometimes the TFL and ITB can shorten and tighten up. This can occur for a number of reasons:

•Poor biomechanics (running technique)

•Weak gluteal muscles

•Weak inner quadriceps 

•Worn out or unsuitable joggers

•Thigh muscle fatigue

•Change of running time, distance and/or terrain

With a tight ITB, when you bend your knee the fascia rubs and compresses excessively over the fat pad. If this occurs

over and over, as happens with running, the fat pad can get irritated and inflamed. This in turn causes pain and

swelling.

Prevention

Stretch and strengthen as prescribed by an endurance sports physical therapist

•Use of an ITB roller to decrease ITB tightness

•Proper training principles, i.e. warm up and down, gradual increase in intensity, frequency or distance

•Proper equipment - e.g. Supportive shoes or orthotics

•Maintain desirable body weight.  However, if overweight, the above three are even more important.

Treatment   The aim of treatment is to reduce inflammation and, more importantly, correct the cause.

•Rest - avoid any activity that causes pain.  Continuing painful activity will aggravate the condition.

•Exercises to stretch tight muscles and strengthen the inner thigh and gluteal muscles

•Use of an ITB roller to decrease ITB tightness (Foam Roller or TP Massage Products)

•Taping to take pressure off the irritated fat pad.

•Orthotics, if the cause of your knee pain is foot structure or lower leg alignment.

•Leg control and proprioceptive exercises

Ultimately… PHYSICAL THERAPY with a skill endurance sports specialist who utilizes Active Release Technique for scar tissue removal, and inter/intramuscular adhesion breakdown, as well as appropriate exercise prescription specifically designed for the individual athlete

Liz Yerly, MPT, ATC, CSCS, cART  is a licensed physical therapist and athletic trainer who has experience working with the highly trained athlete, as well as the weekend warrior She is the facility manager of the South Loop Occusport Physical Therapy clinic, as well as a treating therapist specializing in advanced certifications such as Active Release Technique and Graston Technique. She uses her manual skills to successfully rehabilitate her patients and quickly get them back to where they need to be. You can reach Liz at: lyerly@occusport.com or call her at (312) 588-0508

Offers expire December 31st, 2008. See store for details.

Mission Bay Multisport is located at 738 W. Randolph Street, Chicago, IL 60661.

They can also be reached at (312) 466-9111

The “Break Through to Boston” marathon team will be comprised of athletes who are racing the Boston Marathon in 2009. Exceptions will be made for athletes who can meet the Boston Marathon qualifying standards and would like to participate. This is an elite running team- in general, every member of the team should be able to run a 3:45 competitive marathon.

The team will be limited to 30 runners- FIRST COME, FIRST SERVE.

Training Starts: January 2nd, 2009

Training Ends: April 20th, 2009

Cost: $225

Each athlete receives:

1. 1.Group Workouts (24 total group workouts)
   

Long runs will take place in a variety of locations, to include the suburbs where we will be able to take advantage of the natural terrain. A full list of locations will be available in December. In general, the start time for the long run will be 8:00 am on Saturdays. The expected minimum pace is approximately 8:45 miles, with slower paces if weather dictates. Tempo and Speed work will take place in the city, utilizing running tracks and the lake front. A full list of times and locations will be available in December. In general, the runs will start at 6:00 pm on Wednesday nights.

2. OccuSport Physical Therapy Support

OccuSport Physical Therapy is the official PT clinic of the Break Through to Boston Marathon team. They will be providing run support for three of the long runs (January 17th, February 21st and March 14th). The long runs those days will start and end at the OccuSport Chicago Loop location. After the run, coffee and food will be provided while the runners attend a clinic presented specifically for elite marathon runners. In addition to the clinics and run support, OccuSport will provide free injury screens and consultations for all runners.

3. Marathon Coaching

Each athlete will receive a customized training plan that will utilize training peaks.com Each athlete will have to fill out an in-depth athlete interview form and have an initial consultation with Coach Ryan. From there, each athlete will receive a customized training plan that will fit into their lives,  taking into consideration their desired training time and hours, experience and goals. Each athlete will receive weekly feedback on their training logs (training peaks provides an on-line training log), unlimited training plan updates as they are required by the athlete, unlimited email contact with one phone conversation every two weeks as required by the athlete.

4. Team Clothing:

Each athlete will receive the following equipment as part of the sign up fee:

1- hat, visor or winter skull cap, 1- technical running shirt and 1- running jacket

Sponsored in part by:

For runners and triathletes, taking the next step up in running distances can become a major obstacle. I personally remember the first time I signed up for a ½ Ironman, I was pretty intimidated by the 13.1 miles at the end. As my training progressed, I ended up running 13.1 miles in a training run about a month before the event. At that point, I knew I would be fine when I didn’t fall over dead or hobble around for a week afterwards.

The key to successfully moving up in distance is to build the proper base SLOWLY and properly, which can take 6-12 weeks depending on your running history and the gap in distances you are going up.

Running History: This doesn’t only refer to how far you have been “running,” but it should also include other sports and activities you have participated in such as soccer, baseball, football, etc… Gaps in Distance: This is pretty self-explanatory. If you are going from a 5k (3.1 miles) to a 10k (6.2 miles), the gap is from 3.1 miles. The smaller the gap, the less time

that is required to build a base.

There are some key physiological principles that we need to keep in mind when

building a base.  When a stress is put on the body (running), this causes a strain

(an internal challenge to homeostasis such as a limited supply of ATP). Once the

body has been strained, there is a short-term response (increased blood flow

and oxygen delivery to the muscles) and a long-term adaptation (increased

capillary and mitochondrial density).

Lets look at a sample athlete, Mary who is a 35 year old mother of three that

works 20 hours a week. She has competed in a couple sprint triathlons (5k run)

last year and wants to compete in an Olympic distance event (10k run) next

summer. Mary has been active for her entire life, but only started “running”

last year. She has averaged 3 runs a week, her longest run being 45 minutes. 

She has took the last 2 months off from “serious” training and is wanting to get

back into regular training, running 3 times a week.

Considering the time of year, Mary has plenty of time to slowly build a base over

the winter to prevent injury while making the proper physiological adaptations.

Mary would start off running for 30 minutes three times a week. It is

recommended that the workouts be prescribed in time, not distance (if we

prescribed a 3 mile run, it could take some athletes 21 minutes to run three

miles while it might take another athlete 35 minutes). Using the standard theory

of periodization (three weeks of increasing distance and/or intensity then one

recovery week), we would increase the time very slowly. It could be as slowly as

three 30 minute runs in week one, one 35 minute run and two 30 minute runs in

week two, followed by two 35 minute runs and one 30 minute run in week three.

In the fourth week, the total run time needs to drop back down in order to let

Mary absorb the last three weeks of training.

If you take a look at figure 1, it shows the proper way to increase your functional capacity. There is a stress put on your body (indicated by yellow arrow), which creates a strain (indicated by the dip in functional capacity). The subsequent rise in functional capacity is due to the positive response and adaptation. They key is to increase the duration and intensity slowly in order to fully absorb and recover from the training. If you look at figure 2, that is a diagram detailing overtraining or pushing to hard, to fast.  You can see that the athlete has not been given an opportunity to absorb or recover. The continual stress and strain has dug a hole in the functional capacity that continues to get deeper and deeper.

In conclusion, there has to be a continual stress and resulting strain put on the body in order to increase functional capacity. They key is to do it slowly, not increasing more than 10% at any time due to the increased risk of injury and/or overtraining.

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

The Iron Guarantee program is designed for triathletes who are competing in an Ironman distance race in 2009. Any athlete who enrolls in the Iron Guarantee program is guaranteed to set a new person record in their A-Race for 2009 or they will get their money back.*

If you are interested in serious coaching for your next Ironman, this program is for you. You will be given unprecedented access to the tools the professionals use! You will receive high end coaching that includes a scientifically tested and race proven training plan, expertly calculated training and racing zones and intensities and most importantly, a coach who will hold you accountable for you workouts and provide you with expert feedback. If you want to train like and be coached like a professional- this program is for you!

Iron Guarantee coaching prices are based on the amount of coaching purchased. A minimum of 24 weeks of coaching is required for the guarantee.

Iron Guarantee coaching consists of the following:

1.   Personalized coaching designed specifically for each athlete based on an in-depth interview to insure the
   

     training fits into your life, not your  life fitting into the training schedule

1.   FREE training camps in Phoenix, AZ and Boulder, CO 
   

1.   TrainingPeaks.com account that will be used as the coaching interface between you and your coach,
   

     including detailed descriptions of your prescribed workouts

1.   Unlimited training plan updates initiated by the athlete for unforeseen events
   

1.   Unlimited email contact with your coach
   

1.   Weekly training log feedback from your coach
   

1.   Weekly phone contact initiated by the athlete
   

1.   Weekly power file and GPS file analysis (key workouts)
   

1.   Proper heart rate and power zones for training and racing
   

1.   Taper and race day plan with correct racing intensities
   

1.   Complete race day nutritional plan
   

1.   Post race recovery plan
   

For more information, please click here

or contact Coach Ryan.

By Ryan Riell, USA Triathlon Certified Coach

By Ryan Riell, USA Triathlon Certified Coach

By Dina Aburmishan RD, LDN

Liz Yerly, MPT, ATC, CSCS, C-ART

20%

OFF

By Ryan Riell, MSc

So what can you do as a cyclist to help your fellow teammates if you are not in the break away? The answer is “blocking” or perhaps a better term would be “interference.” Blocking needs to be subtle since cycling is not a contact sport. Most often, the more subtle the block is, the more successful it is.

The first thing that needs to be accomplished is you have to get to the front of the peloton, that is the only practical place to slow the field down. Anything that you can do to break up the rhythm and flow of the group will interfere with its ability to operate as a group and chase down the lead pack.

Some simple ways to disrupt the field is to sit in the second spot of a pace line. When the leader pulls off, simply pull off with him. This will make the rider that just took his turn at the front less willing to do so again when he/she sees that the other riders are not willing to work as hard… this will cause dissension in the pace line. A more subtle way to disrupt the pace line is to simply soft-pedal when it is your turn to pull through. This will disrupt the rhythm that has been established.

Another simple way to disrupt a pace line is to allow gaps to open in the pace line. There are some key questions that you must ask yourself and answer immediately prior to letting a gap open:

1.Does the rider have the strength to bridge the gap?

2.If the rider does get into the lead group, what impact will that have?

3.Does that rider have other teammates in the lead group or in the chase pack that are capable/willing to block for him.

In short, anything you can do that disrupts the races rhythm will assist your teammates in the lead group. Blocking is not a glamorous job, in fact, very few people will realize the impact that your move(s) have had on the race and it’s success. You self-sacrifice could determine if your team is on the podium!

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

Break Through  Multisport Inc. is happy to announce the training camp schedule for 2009.

Winter Training Camp in Phoenix, AZ from January 8-11, 2009 is FREE for all Break Through athletes. For non-BTMS athletes, the camp cost is $100. Entry fee does not include hotel accommodations or food. Come join the USA Triathlon Mideast Team Elite and the University of Illinois at Chicago Triathlon team for a WARM weekend of training!

Spring Training Camp in Boulder, CO from March 26-29, 2009 is FREE for all Break Through athletes. For non-BTMS athletes, the camp cost is $100. Entry fee does not include hotel accommodations or food. Come join the USA Triathlon Mideast Team Elite and the University of Illinois at Chicago Triathlon team for a great weekend of training!

Brick Weekend in Madison, WI from May 22-24, 2009 is FREE for EVERYBODY! To RSVP, please contact Coach Ryan.

July 10-12, 2009

Spend a long weekend training for the Steelhead 70.3 with Break Through Multisport, training with like-minded athletes in a friendly environment! Whether this is your first Half-Ironman or your 10th, this camp is for you. Between, during and after workouts, we will teach you what you need to know in order to accomplish your

Half-Ironman goals!

August 14-16, 2009

Spend a long weekend training for IM Wisconsin with Break Through Multisport, training with like-minded athletes in a friendly environment! Whether this is your first Ironman or your 10th, this camp is for you. Between, during and after workouts, we will teach you what you need to know in order to accomplish your Ironman goals!

October, 2009

Spend a long weekend training for IM Arizona with Break Through Multisport, training with like-minded athletes in a friendly environment! Whether this is your first Ironman or your 10th, this camp is for you. Between, during and after workouts, we will teach you what you need to know in order to accomplish your Ironman goals!

As we discussed last month, when we transition from the ATP-PC system to

Glycolysis, we are now dropping down to Levels 5-6 which we discussed in

great detail last month. The lowest training level that we will dip into while

still utilizing glycolysis as a primary energy source is Level 4, usually termed

as “lactate threshold” or simply “threshold.” Level 4 intervals usually consist

of efforts 10-30 minute intervals which are just above or just below your

time trial (TT) intensity. These intervals are not only physically hard, but very

mentally taxing, therefore, usually broken down into blocks or sets

(ex. 2 sets of 10’ intervals at 105% of FTP with 5 minutes recovery at 55% of FTP).

The main physiological adaptations that occur are: increased plasma volume,

increased muscle mitochondrial enzymes, increased muscle glycogen storage,

interconversion of fast-twitch muscle fiber types (Type IIb to Type IIa) and most

importantly, an increase in lactate threshold (LT) which is the most accurate

gauge of an athletes level of fitness and current ability.

If you are paying someone to coach you, whether it’s for triathlon, running or cycling, you can see that it is essential for them to understand the different energy systems that are available to all athletes. Understanding them is only the first part, they must also know how to train them appropriately in order to make sure you are fully prepared on race day!

References:

1.Hunter Allen and Andrew Coggan, Training and Racing with a Power Meter. Velo Press, 2006.

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

Figure 1

By Ryan Riell, Level 2 USA Cycling Certified Coach

The Steelhead 1/2 Ironman Packages include:

1/2 Ironman Training plan, Initial Interview, Email Consultation, Race Uniform, Group Workouts: Long Run Workouts (9), Track/Speed Workouts (12), Open Water Swim (9), Weekend training at race site and the Steelhead 1/2 Iron Training Camp

The Iron-Distance Packages include:

Ironman Training plan, Initial Interview, Email Consultation, Race Uniform, Group Workouts: Long Run Workouts (14), Track/Speed Workouts (18), Open Water Swim (14), Weekend training at race site and the IM Wisconsin or Arizona Training Camp

Figure 1

Figure 2

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Holiday

Specials

Virabhadrasana (Warrior Pose):

The name for this pose comes from a warrior (Virabhadrasana) who was born out of the torn out hair of the grieving chief of the gods who had just lost his lover.  The warrior, Virabhadrasana, was a bad a@# and you can be too if you try doing this pose on a regular basis.  BKS Iyengar describes the effects of the pose best in his book Light on Yoga: “In this pose the chest is fully expanded and this helps deep breathing.  It relieves stiffness in the shoulders and back, tones the ankles and knees and cures stiffness in the neck.  It also reduces fat around the hips.”  Your groins, hips and quads will thank you in races if you do this pose regularly.

Try coming into this pose from Downward facing dog pose (Adho Mukha Svanasana) by bringing your right foot forward between your hands and facing the toes forward.  Try to make your right thigh parallel to the floor and your right knee directly over your ankle so that your leg forms a 90 angle.  Place your entire back foot, including the heel on the ground so that your toes point forward at a 45 angle. Make sure you are pressing your entire left foot into the floor (especially the pinky toe side that can stubbornly resist) and straighten the back leg.  Try to coax the torso and hips to square forward.  Your legs will help with this.  Stretch your arms up so that your biceps are on either side of your head.  If your shoulders feel ready, try bringing your palms together above your head.  Keep your shoulders away from your ears (think of the opposite motion of shrugging).  If you want a little more opening, stretch your sternum and chest upward toward the ceiling and let the head gently drop back while staying in line with the sternum.   Keep at this pose for 20-30 seconds, breathing deeply all the while, and then repeat with the left leg coming forward.

Molly Kavanaugh is a certified yoga instructor who works with endurance athletes. You can reach Molly at molly.kavanaugh@gmail.com.

Gift Cards

Are available for ALL BTMS products and services

Please contact Coach Ryan

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 Ryan Riell 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.