In mid-December we were up in Davis, CA for family festivities. A good time was had by all. As we were heading to the airport my mother-in-law handed me an article she had cut from the Sacramento Bee. I don’t look to a daily newspaper for workout advice. So, needless to say, I almost recycled the story before reading it. That would have been foolish. The story was an introduction to an 18-week triathlon program arranged by a USAT coach. Free coaching should make you leary, nervous and queasy. Andy B. has a coach and so should you. I on the other hand am a risk taking cheapskate. It isn’t a good combination. Last season I over-trained. I didn’t sleep enough. Then I could barely sleep at all. My legs felt super weak, for weeks on end.

But I am learning as I go. I finally took Andy B.’s advice (two years later) and got a heart rate monitor this weekend. Now I should take it out of the box. You should pick one up if you don’t have. Lot’s of outdoor equipment sales going on.

Then check out 18-Week Triathlon Training. The author’s page is here.

Matt S.
Outside All Day

I’m not super smart, I’m smarter than some, but not most. It wasn’t until 8 weeks ago that I discovered a magical formula. For year’s I’ve been looking for the magic “recovery” pill. What would make me feel the best, the fastest, post training or racing?

I’ve embraced a 5 step approach:

1. Chilled Fluid Recovery drink
In my opinion, Fluid is the only recovery drink on the market that works on both levels, performance and taste. Most products do one well, Fluid hits both. After my long rides and runs the first thing I do is make up a bottle of Fluid and stick it in the freezer. From there its on to step 2.

2. Hot shower
I’m a shower nut. It does wonders for my aching bones.

3. Time for my 2XU recovery tights
You’ve probably noticed the recent trend of recovery tights. I jumped on this wagon and I’m not jumping off. They work and their comfortable. There is something about keeping your muscles tight that just feels good. All 3 of the brands I recommend below are expensive but if you’re serious about getting back out there, the expense is worth it.

Great brands:
www.2xu.com
www.cw-x.com
www.skins.net

I own 2XU and Dave picked up a pair of Skins last week. He follows me with most stuff like this. I’ve taken to sleeping in my tights and lounging around in them on Saturday’s.

Now time to pick up my cold Fluid from the fridge.

4. Northface sleeping bag slippers

Pure comfort plus my dogs can’t lick my toes.

The North Face NSE Tent Mule Booties – Men’s

5. Laugh at pictures like this

Sellers riding a bike, enough said!

I hope some of my learning’s can be helpful. Running the Devi’s Backbone tomorrow night after work, head lamp, snow, ice, 5 layers and all.

Andy B
outsideallday.com

My friends at Breakaway Training want to help you prepare for your 2009 triathlon season. If you’ve ever considered working with a coach this event will be a fun kick of point. Coach Felipe is the man!

—————————-
Are you ready to put in some hard training? Are you sure…??? Then join us for a few days at an epic Triathlon Training Camp in the mountains of Southern California.

Come see what can happen when a 3-time National Triathlon Champion, an Olympic Athlete and a US Navy SEAL team up to host a training camp! Join Breakaway Training for a 4-day all-inclusive, fully supported training camp. Be ready to jump start your aerobic base, multisport knowledge and boost motivation for the coming year. This camp is designed for those athletes who want to start this triathlon season with a BANG!

Included:
· 3 nights/4 days lodging at the historic Warner Springs Ranch, meals included
· Transportation to and from Warner Springs Ranch from San Diego
· Professional coaching staff
· Lectures on triathlon subjects including nutrition, race strategy and more…
· Guest Speakers
· On-site bike mechanic
· On-site nutritionist
· On-site massage therapist
· Well organized and fully supported runs and bike rides
· Breakaway Training race jersey, ball cap
….and much more!

For more information contact Breakaway Training at: breakawaytraining@gmail.com or (858) 361-0761.
—————————-

I’m sad I won’t be around to attend. This weekend sounds amazing!

Andy B
outsideallday.com

…or else you might end up like this woman, with no one to pry a rabid fox from your arm! Gnarly story! Wish they had pictures!  (But I’m pretty sure they wouldn’t be better than the images I have generated in my head)

PRESCOTT, Ariz. (AP) – With a fox locked onto her arm, an Arizona jogger ran a mile to her car, where she was able to dislodge the animal, throw it into the trunk and drive to a Prescott hospital. The Yavapai County Sheriff’s Office said the fox, which later attacked an animal control officer, tested positive for rabies.The unidentified Chino Valley resident told deputies she was on a trail Monday at the base of Granite Mountain when the fox attacked, biting her foot. The woman said she grabbed it by the neck when it went for her leg and it latched onto her arm…

For the rest of the story go here:

http://www.breitbart.com/article.php?id=D948V99O3&show_article=1

Mike Lawson
District of Columbia
outsideallday.com contributor

Does Proper Hydration Play a Significant Role in Training and Performance in Cooler Environmental Conditions?
By Ronald Mendel, PhD
November 4, 2008

Now that summer is over and we are heading into the winter months, how many of you are already changing some of your exercise related habits? In particular, what is your thought process regarding proper hydration and energy needs? Even though winter (colder environmental conditions) is upon us, proper hydration and nutrition should not be ignored. In fact, you might be surprised to know that there are more environmental issues that must be addressed for athletes to maintain their performance levels in the cold than in the heat.

Click here to read the rest of the article.

Andy B
outsideallday.com

Lactate Threshold versus Tempo Runs
by Allen

Which is a better workout? Which shows more gains physiologically? Well that depends on what your training for. If your training for a 10k or a half marathon then yes Lactate Threshold Runs are more important than Tempo Runs. Why? Well it is because in both of those races, more so in the 10k, you experience a build up of lactate acid in the body and that acid when converted to energy creates a by-product of H+ ions, which makes the blood acidic and the body feel crappy. So by doing a lactate threshold run you allow your body to cope with the excess lactate acid in your system.

Click here to read the rest of this article.

One of the concepts that this article focuses on is the importance of recovery. If you aren’t recovering well after each workout you won’t ultimately be able to achieve your training goals. For the last year I’ve been using recovery products from Fluid Recovery. Their team has created a product that combines incredible taste with actual results.

If you’re tried different recovery drinks in the past but haven’t enjoyed them I would recommend giving Fluid a try.

More info at:
http://www.livefluid.com/

Andy B
outsideallday.com

Offering “something for everyone”, the Big Sur Half Marathon on Monterey Bay has added shorter distance runs for kids, families and recreational runners on Saturday, November 8, as a supplement to Sunday’s main event.

The JUST RUN!® Just Kids 3K sponsored by CHOMP and the City of Monterey, and the Run Forrest Run 5K sponsored by Bubba Gump Shrimp Company will begin and end on Cannery Row and will travel along the scenic Pacific Grove shoreline. The 3K fun run starts at 8 a.m. with the 5K following at 9 a.m.

“With the addition of these Saturday events, we’re able to offer something for everyone in the community. We’re hoping that our half marathoners bring their families and run together on Saturday as a warm up to Sunday’s race,” said race director Wally Kastner. “Even if you don’t plan to participate in one of the runs or walks, you can visit the Health and Fitness Expo at the Monterey Conference Center on Friday or Saturday.”

The two shorter distance races were previously featured events in the Half Marathon weekend, but the pairing of the two on a different day is new for 2008. The move was prompted by the need to lessen congestion during Sunday’s main event in addition to providing half marathoners the opportunity for a final training run that they can share with their friends and families.

3K and 5K participants will be treated to finish line food provided by Bubba Gump and entertainment provided by the Cannery Row Company. Post race festivities held at Cannery Row’s Steinbeck Plaza will include music, a magician, balloon maker, and exhibits from MY Museum and CHOMP. All participants will receive an event t-shirt, finishers ribbon or medallion, and a 2-for-1 ticket to the IMAX Theater. Entrants in the JUST RUN! Just Kids 3K also receive a complimentary pass to the Monterey Bay Aquarium (with a paying adult) and will be part of a random prize drawing for bicycles and other surprises.

Pre-registration is ongoing for the 3K and 5K races online at www.bigsurhalfmarathon.org through November 3. It will re-open at the Health & Fitness Expo on Friday, November 7 between noon and 5:00 PM, or on race morning at Bubba Gump restaurant beginning at 6:30 AM. Prices for the 3K are $5 for children (5-17) and $10 for adults 18 and older. Prices for the Run Forrest Run 5K are $17 for ages 5-17 and $27 for adults 18 and older.

For more information, visit Big Sur Half Marathon contact info@bsim.org or 831-625-6226.

Matt Smart
Outside All Day

Xterra World Championship
Maui, HI
October 26, 2008
More info at: www.xterraplanet.com/worldchampionship/index.html

At 9:00AM on Sunday, October 26th, a maxed-out field of 600 international dirt lovers will embrace the annual challenge of XTERRA’s most grueling course – and in the ensuing hours put their mental and physical toughness up against Mother Nature’s arsenal of sun, sand, water, kiawe and lava. When it’s all over, they’ll don some of the weirdest and most wonderful costumes you’ve ever seen and dance the night away at what is surely triathlon’s greatest after party.

Watch is live at:
http://www.xterra.tv/
*The dang site doesn’t state what time the coverage starts but the race begins at 9am Hawaii time which is 12pm PST.

James Walsh from San Diego will be competing for the top male amateur spot on Sunday. If I was a bettin man my money would be on him. Good luck James! May all of us weekend warriors live vicariously through your amazing talent!

Andy B
outsideallday.com

If this doesn’t inspire you I’m not sure what will.

Andy B
outsideallday.com

Saturday morning I got up early, dressed quietly, made my lunch, grabbed the dog, slipped quietly into the garage to hook the boat up to the truck, and proceeded to back out into a torrential downpour.

The wind was blowing 50 mph. I pulled back into the garage, turned on the radio, and discovered that the weather would be bad throughout the day.

I went back into the house, quietly undressed, and slipped back into bed. There I cuddled up to my wife’s back, now with a different anticipation, and whispered, “The weather out there is terrible.”

My loving wife of 20 years replied, “Can you believe my stupid husband is out fishing in that?”

I still don’t know if she was joking, but I’ve given up fishing.

Author unknown.

This post is pretty much a blatant plug for our friends. I’m ok with that though because our friends are some of the best companies on the planet.

Training and races:
Best coaching on the planet – www.breakaway-training.com
(Breakaway Training)

Most well run triathlons in California – www.tricalifornia.com
(Tri California Events)
*San Francisco Triathlon is November 8 – 9, 2008

I love cyclocross! – www.socalcross.org (SoCalCross.org)

Equipment:
My all time favorite bike shop – www.rocknroadcyclery.net
(Rock N Road Cyclery)

The most versatile/comfortable/stylish bike saddles on the market – www.sdgusa.com
(SDG USA)

Food:
Greatest tasting energy bars ever – www.bonkbreaker.com
(Bonk Breaker)

Hydration – www.motortabs.com
(Motor Tabs)
*New site just went live!

Recovery product and it tastes good – www.livefluid.com
(Fluid Recovery)

Our friends sites:
Amateur Endurance – www.amateurendurance.com

Cyclocross Magazine – www.cxmagazine.com

Cycling Nutz – www.cyclingnutz.com

Team Ride Clean – www.ridecleanteam.com

Give some of our friends a click and check out what they are all about. Clicks don’t hurt, show some love!

Andy B
outsideallday.com

The Tri-California Folks have sure found a beautiful setting for the Tinley races. Lopez Lake is tucked away in San Luis Obispo County closer to vineyards and wine tasting rooms than persistent fog of Morro Bay or the heat of Atascadero. These races were a Senior Project at Cal Poly, San Luis Obispo – and let’s hope the student got an A – because it was a great idea.

Yesterday the weather was beautiful. The rain of Saturday that we missed altogether by arriving near 3 PM for check-in had already come and gone. Becky and I found ourselves sitting in warm sun staring at a glimmering lake. Check-in was cheerful and I pulled the race bike out and took off to get a practice lap in. We met Stu after his on-road Tri awaiting the next day’s off road tri (by Sunday afternoon he was awash in race metals). Stu is awesome. On Sunday from the awards stand he said “there should be more parents and grandparents joining me”.

I got back to the Subaru and the seat post was still swiveling and I made a mental note to fix that later along with trimming my new running shoe laces. As I drove towards SLO on the 227 I was a bit frustrated that I couldn’t figure out my new Specialized bike computer, my throat was sore and I was tired. The computer was spitting out non-rational data and I was too. We had a big dinner and the shared a lovely evening catching up with my Aunt and Uncle overlooking Laguna Lake with Madonna and Bishop Peaks in the background into the night.

We left the house late and made in down Orcutt to the race with very few minutes to spare. I had no warm-up to speak of due to struggling with the seat post I had mentally noted to solve the day before. The laces never got cut. It is race time now and all that must go away. 26 weeks of training were complete.

With the help of the Eternal Timing system and my own watch, I put this together:
October 5, 2008 // Scott Tinley Extreme Tri // Bib #810

Swim Finish: 13:37
Bike Start: 15:57
Bike Finish: 2:02:00
Run Start: 2:02:43
Run Time: 54:09
Finish Line: 2:56:52
10th overall (of 31)
2nd in age group (of 7)

I got a bit confused on the swim forgetting that I needed to pass the marina to get to the Swim Out section. I made some of the time back by knowing the first two miles of the ride as well as anyone. That helped me pass one guy within 50 yards and hold off a charge until the last few yards of the first technical section.

Without a warm-up I was left gasping for air within the first 30 minutes. I had to slow, cough very hard and slow even more. The climb out of Boy Scout land was brutal. Very brutal. I remembered it pretty well from last year so it was easier this time but I found myself in no mans land. By slowing so abruptly during my gasping period I lost contact with the strong racers. I slipped from being third at one point to somewhere near 10. Second thoughts about training, sleeping and working filled my rapidly unfocusing mind. Now I was chasing two guys uphill off my bike and in the heat. I lost them and I took my eye off the trail and into the surrounding hill sides. Beautiful, stunning and serene. Soon I was descending. My new bike was still a bit new underneath me and I did my best to trust it. I stood to stretch my legs. I took a deep breath and relaxed my wrists. The trail was coming fast and soon I was sliding above my very fast tires that lacked many gripping knobs to slow my pace. I remembered some snowboarding techniques and made the delicate section.

Without anyone around my pace was solely mine. Probably great for Lance, Miguel or Greg – but not me. I gained focus into the second lap. Every section of the technical portion was made without touching down. I was able to pass slower racers from the sprint race in great locations. Thanks everybody for making that safe and easy.

On the run, I ran to chase down the next racer I saw: some sprinters, and hopefully one or two extreme distance riders. The finish line came up on time. Thanks Tri-California. Thanks Tinley.

Matt Smart
Outside All Day

To celebrate our 760th post on Outside All Day we wanted to give some props to Greg Sellers at Motor Tabs. Greg thanks for the water bottle. We carried it across Europe. Let us know if you get international shipping orders to Roma…especially at the Piazza di Spagna at the bottom of the Spanish Steps where the 17th century Fontana della Barcaccia spouts water as she sinks.

Matt Smart
Outside All Day