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Training hard does not require technical expertise but
training effectively does. Economy is crucial to
athletic performance, but most athletes do not work
on from, mainly due to lack of technical expertise.
When was the last time you worked on improving
your technique or form?
It is important to get visual feedback and sound
advice when working on economy. Athletes are
often mislead by what they hear from other
athletes. Have a licensed coach put some eyes on
you, or better yet a video camera. Any improvement
you make in economy means less energy you expend
for more speed.
| Nutrient Balance for Athletic Performance |
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Carbohydrate is the optimal energy for high intensity
aerobic and anaerobic exercise. For optimal
performance, an athlete should eat a calculated
balance of macronutrients.
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| Featured Work Out- Plyo Jumps |
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Plyometrics involves quick, strong muscular
contractions to build speed and power. Power and
speed are, of course, is very crucial to running and
cycling. Your foot must forcefully contact the
ground to produce run speed, and forcefully push on
the pedals to produce power.
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| The Sport Factory Welcomes Coach Dale Magnin |
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Coach Dale Magnin of Reno Nevada is our newest
addition to The Sport Factory. We are fortunate to
have his expertise, skill, and patient coaching style.
Dale has run over 55 marathons, with a best of
2:34. At age 53 he still competes with the ferocity
of a determined “old” athlete (Dale actually runs
better times now than when he was 17years old). In
his life he has run a 4:40 mile, a 25 minute 8k (at
altitude) and a 72 minute half-marathon. He has
won marathons and many road races. Dale was on
a national champion team in the National Masters
Track Meet (4x800).
Not only is Dale an excellent athlete, he is an
experienced coach. He has coached 3 State
Champions and one National champion. He has
coached successfully at several Nevada high schools
and continues to direct his athletes as adults.
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| Training Technique |
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Having an effective training plan is very important,
but if you are reinforcing bad habits with your
training you are working against yourself. Technique,
form, and skill are often overlooked facets of
training. Athletes should spend a portion of each
season perfecting their form, just as they work on
strength, endurance, and speed.
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| Peak Running Speed |
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If there was just a single factor that you could work
on that might improve your racing, what do you think
it might be?
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| Gear Guide- TP Massage Ball |
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Running and cycling involve very limited range of
motion. If you do not include regular flexibility
exercises in your training routine, you will begin to
loose flexibility, which can lead to injury. You may
also develop muscle knots or "trigger points," even if
you stretch regularly.
The treatment for trigger points involves a therapy
technique called myofascial release. A therapeutic
massage therapist uses pressure to release these
knots. If you are a pro runner or cyclist regular
massage work is part of your training. Unfortunately
for the rest of us this may not be financially feasable
or practical.
Trigger Point Technologies makes a variety of self
massage and therapy products. They are simple,
easy to use, and effective. I have been using the
TP Massage Ball and roller to work on my IT band and
muscle knots. I have found these to work very well
in releasing areas that stretches are not as effective
in. The products come with an instructional DVD and
booklet.
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| Pedal Triangles To Ride Faster |
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Improving your pedal stroke efficiency is one of the
most effective ways to improve cycling performance.
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Simple Drills to Improve Run Economy |
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Utilizing your energy in the most efficient manner
possible is the key part of speed progression. Simply
put; the more fluid and graceful you are, the less
oxygen you will be using as you run.
Read On....
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