Do you have a race plan?
This is an often overlooked part of preparing for an event. It does not matter if it is a 5K, sprint triathlon or marathon. You have done all the hard work of finding the time to train, learning how to prepare for your event and now it is race day. As you head to the start line, you’ve done everything you can to be ready for this race. Right?
Not so fast! (See what we did there?)
So many athletes walk to the start line thinking that the hard work is done and they have made it. And yet, they have no plan for what they are actually going to do on race day. There are a lot of issues to consider here. Will you warm up? What pace will you start? Are you planning for a faster finish by starting out conservatively? What is a conservative pace?
These are all pertinent and important issues. But, beyond these questions, there is another aspect of race planning that many have never considered.
Whether you are set to race a 5k, olympic triathlon or marathon, what is the course profile and how can you use it to your advantage on race day?
Using the ups and downs of a race course can help you keep your effort level consistent giving you energy and an advantage as you head towards that finish line.
If you want to feel and perform your best, you probably already know it’s important to fuel your activities with quality food and be consistent with your workouts throughout the week. Whether you train at the beginning of your day or at the end, you’ve made your fitness goals are a priority – but what about your sleep goals? If your fitness goals don’t incorporate a healthy sleep routine, you are doing yourself and your hard work at the gym a disservice. Recovery builds lean muscles and sleep is the best recovery.
The problem in today’s busy society is that sleep does not receive the credit it deserves and is often put on the back burner. It’s seen as a waste of time rather than a vital process to embrace. Over thirty percent of Americans are sleep deprived and are not sleeping the recommended seven to eight hours per night. This, in turn, is leading to a host of health problems. A healthy sleep regime is foundational to your overall health and fitness goals as it gives the body the chance to preserve energy, recover, and repair, as well as time to develop, muscles worked during gym sessions.
It’s finally that time of year and the warm weather is here!
Are you a triathlete who needs to transition from the pool to the open water? Do you simply enjoy swimming for a workout or recovery and want to move your workout outside while the weather is nice? Either way, our local lakes in the Pacific Northwest are just finally comfortable to swim in. Let’s get going! What do we need to think about before heading out for an open water swim?
As runners, we love to run. Right?!?
We don’t love to do all the requisite work that running for most of us requires.
At ChelanCamp this year, we were all reminded of this when listening to our guest speakers Alison Gillespie and Cari Matthews of Prevail Physical Therapy group.
How often do you skip strength work, stretching or foam rolling because there simply is not enough time in the day? Yet, you made sure to get in your running miles?
We are all guilty of this at times. Most of the time we don’t think much about it until an injury creeps upon us or an injury forces us to stop running. Then we frantically put in ALL the strength and stretching we can.
We were inspired to learn that there are some simple exercises that take just a few minutes and can give a good baseline of where each runner is. For the beginner or the most seasoned of runners, it is good every now and then to take a minute and rewind and go back to the beginning and think about the little things that running requires and that will keep us all running longer.
Check in and see how you respond and where you may need to do some work. We want you active and running for life. Your body will thank you!