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To be at your best requires many things to fall into
place, and you can only be at your best once per
season. Timing is everything. If you are training at
intensities too far below your race pace you will not
get faster. If you train too hard, too soon, your
performance will begin to degrade and you will get
slower.
Designing a training plan that has you at your fastest
precisely at the same time as your goal race takes a
mixture of art and science. It requires precision. Let
The Sport Factory design a custom training plan that
utilizes your time and effort more effectively.
| Going Uphill Fast |
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The best climbers make going uphill look effortless,
even though their bodies are in terrible pain.
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| Featured Work Out- Power Bursts |
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Power bursts are the first phase of cycling power
work.
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| Tip of the month- By Ilana Katz, Sport Nutrition |
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Bannanas at the Perfect Texture
Bananas are considered to be a good source of the
mineral Potassium. Potassium participates in
electrolyte balance, cellular integrity, and muscle
contractions. It is believed by many to decrease
cramping and this is the reason why it is a great
source of nutrients for athletes. Furthermore,
bananas have that great texture for being either a
pre-workout snack, because they are light enough
not to make one feel full and uncomfortable while
working out and simultaneously satisfying.
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| Training With Others |
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The outcome of the change in training was a huge
improvement in performance. I could complete and
recover far better from my long runs, and my quality
sessions were better as I wasn't so tired before
these sessions.
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| Tip of the Month- By coach Matt Russ |
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Metronome Running
How fast you run is a product of two basic things;
your stride length and your stride rate. Metronome
running addresses your stride rate. Having a fast
stride rate is crucial to run economy and speed. Elite
runners generally have stride rates in the 190 stride
per minute range, while novices run closer to 170.
Those runners with lower stride rates tend to have
more vertical oscillation and waste energy. You can
gauge your stride rate through step counts or
through the use of a metronome.
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| Gear Guide- Get a Wipperman |
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I purchased a Wipperman chain a year ago when I
got tired of "breaking" my Shimano stock chain to
remove it. The Wipperman has a special link that
allows quick and easy removal; no tools required.
You can then soak your chain in a degreasing
solution. Not only does this get your chain cleaner,
it allows you easier access to your drivetrain for
cleaning and inspection. The Wipperman eliminated
the messy process of cleaning my chain with a chain
cleaner.
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Hydration Strategy |
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By Matt Russ and Ilana Katz
There is no other factor that impacts athletic
performance as much as hydration. A dehydration
state is considered to be water loss equaling 1% of
your body weight. By the time you loose 2% plan on
loosing 10-15% of your strength and endurance.
Find out more....
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