Winter Training

So it's official. It's winter. Snow on the ground turns to ice, black ice, and other hazards, such as gravel, or salt, pose great dangers to those of us who still like to train in the great outdoors, even at these low temperatures.

So how do you stay in shape? Get on the trainer 2 hours a day? spin classes? weight train? What is the key to starting next season stronger than this one?

The answer:
A little bit of everything.

The winter can be a great time to take some time to work on keeping yourself as well rounded as possible, and spend time with your family and loved ones.

Starting back at the gym can prove to be very challenging, especially when looking to keep yourself injury free, and build to a stronger you. Some things to remember when starting back to weight training:

1. Your muscles are capable of lifting more weight than you should, especially the first few times you start back to lifting.

It's important to remember, that you shouldn't be crawling out of the gym, or "feel your muscles working" the first few times you lift. Your muscles are capable of moving a lot of weight, but your connective tissues may not be up to par.
Ensure that you are taking your first 2-4 sessions back, to work with lighter weights, that are at most MODERATELY challenging, and focus on proper form, and technique. Taking the time to ensure that you are properly executing your exercises, and utilizing proper lifting technique, will not only help you build a strong foundation, and reduce your risk for injury, but it will also allow you to determine if you have any muscular imbalances, or, if any of your smaller "supporting" muscles, need to be addressed prior to moving onto heavier, or more challenging weights.

2. Save the long trainer sessions, for when you can really get a lot out of them.

There is nothing more mentally draining, than riding on a trainer for 3 hours, in a basement, in front of a tv, with 2 fans on, and your iPod blasting, for 5 days a week, for 2-3 months. It is very rare that I prescribe any trainer workout longer than 2 hours, for any of my athletes.

You need to remember, that on the trainer, you do not have stop lights, downhills, or another rider to draft off. This means that on a trainer, you're CONSTANTLY working. Because of this, remember the 20% rule: whatever your ride would be outside, subtract 20% from the total ride time. So if you usually have a 2 hour training ride that you do outside, this ride will now be 1 hour, 35 minutes on the trainer.

How do you do this, if you have steady states, or other prolonged intervals? Talk to your coach, as it depends on your level of development, and what exactly your training regimen is building you to.

3. Spinning classes: are they worth it?

No. And Yes. If you don't own a trainer, and are not comfortable riding outdoors when it's cold, spinning classes can be a great way to keep moving, as opposed to waiting to have a sunny warm-ish day for you to go out, hammer, and feel good.

Unfortunately, Endurance sports you need to build up your training volume, and stay consistent. This means that if during the summer you ride 12 hours a week, that during the winter, you should be looking ar riding about 6-9 hours a week, with a little more intensity, and much more focus. This will help ensure that you will still be progressing, as opposed to seeing a drop off in capabilities, and having to build back for the next season by "racing back into shape" or absolutely turning yourself inside out for a month or two.

4. The most important thing of all

Core strength, and addressing your weaknesses.

Winter is a GREAT, if not the PERFECt time to increase your core strength, and to address your weaknesses. Because of the weather in the northeast, one's ride time will become limited, leaving more time to focus on what will help keep you riding injury-free for years to come.

I am hoping to be able to put up a basic core routine on the blog here, pictures and all, in the coming weeks. But you should look into hiring a personal trainer, strength coach, or cycling coach, to at least give you a solid core routine, and point out your weaknesses, and imbalances so that you can use all this "free time" to help you continue your quest to get more out of your time on the bike.

Stay warm, and ALWAYS Train Smarter, Not Harder!

2009 Pittsburgh Dirty Dozen Race Report!

HVT Athlete, and University of Pittsburgh Cycling Team Member Bob Stumpf takes 5th overall!!
HVT Athlete, and University of Pittsburgh Cycling Team Member Andrew Seitz takes 5th on Pittsburgh's Famous Sycamore Street!

Thanksgiving Special @ HVT

Thanksgiving Training Special!!!

20% off Threshold Testing + first month of training!
Offer ends 12/7/09

to schedule your appointment call 412-606-4025,
email Info@HumanVortexTraining.com
Or HumanVortexTraining@yahoo.com

Offer only applies to new athletes, cannot be combined with any other offer or coupons. 3 Month contract must be signed in order for offer to be valid. Limited time offer!

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Human Vortex Training's Woman's team still has slots open for sponsorship!

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Be a part of the growing woman's cycling scene in Pittsburgh!

Lose the music, Love the run.

What better setting for a relaxing run could you ask for, than a beautiful fall sunset on cool, crisp evening? The sun painting the sky with shades of gray, purple, and orange; Playing peek-a-boo with you through the tree branches and hills as you run down your favorite trail. The trees having shed most of their leaves, with the very few last leaves clinging to their homely branches for dear life. Trying so hard to avoid floating aimlessly to the ground, just as you do while running by, looking at the very same leaf in admiration, and inspiration.

Your running, is the one and only thing that can make you feel at home, no matter where life takes you. It is as if running is your tree, and you are that last leaf. You cling to it through life's peaks and valleys. Through hot summer evenings, with the heat wringing every droplet of sweat from your skin; And cold winter days, with the air nipping your nostrils and lungs with every invigorating breath.

But how many runs have you done, without music?

Last Thursday evening, I ran without my Ipod. Or my CD Player. Or my Radio. Or my best friend driving next to me with my own "running mix tape" blaring from the speakers, while I cruised through the neighborhood. This wasn't by choice though. I couldn't find any of the aforementioned, nor a friend who was willing to drive at a snails pace (I'm seriously thinking of purchasing a scooter so I can strap a boom-box to the back. Seriously. Kidding. I think.).

My initial reaction, was that of aggravation: "Great! How am I supposed to get through my run without anyone to talk to, or anything to listen to?!?!" Obviously, I got through the run... and then some.

As I started my run, just as with every other run, after about 5 minutes, all of life's problems, aggravations, and irritations were now melting off of me. Evaporating into the air. Exhaled into the giant schism that is life.

And then something spectacular happened: I "Tuned-in" to the small noises around me.
The gentle rustle of the leaves being stirred from their resting place from the breeze that I was creating as I rushed by. The distinct "crunch, crunch, crunch" of gravel under my feet, gently telling me to "run, run, run." The stragglers of those flying south for warmth, singing their last songs before embarking on their wondrous journey. The crickets, chanting me on from their hidden orchestra pits. And my breathing, becoming rhythmic and relaxed.

And finally, Peace. Unlike ever before. Better than any song ever written, or any run with any friend (sorry guys, it doesn't mean I don't want to run with you any more, I promise. Annnnnnd I encourage you to go out for a run like this too! -just don't ditch me to do this.... I'll know, I really will....not).

Nowadays, we are ALWAYS plugged in. Whether it's the Internet (You are reading this, aren't you? HEY! don't leave to go for a run yet! I know I've motivated you, but c'mon!), Cell phones, TV, or a Gaming Console, we are very rarely out by ourselves, with nothing but nature to accompany us. Besides, how many of us (Yes, I include myself in this) "need" our music to motivate us. Or perhaps we need a friend to go along with us on a run? How many of us? 6 out of 10? 7 out of 10?

So I'm TELLING you: Go run, but leave the music at home. You can thank me later.....With Coffee. Or a Vacation to Aruba.


Run Fast, life can't keep up.

The Importance of periodization of Strength Training, and the role of a Strength Coach

How many endurance athletes do you know who lift weights, or spend time in a weight room? Probably not too many, if any.

Lifting weights (appropriately) can greatly benefit athletes of any sport, to a great degree. When properly done. The last statement is where we run into problems. Too many endurance athletes say

"I don't want to put on bulk, it'll slow me down"

"I tried weight training, it did nothing for me"

The problem is, that most individuals do not understand how to properly build a program that will address the muscular weaknesses or imbalances that they have. Rather, they are stuck in the "Bench and Squat", "Thighs and abs" or "Bench and Curl" mentality. Those who know a little, may put together a well rounded routine, but do a poor job periodizing their routine to maximize their performance.

This is where a Strength & Conditioning Coach can help one achieve the results one wants, while keeping you out running, biking, or swimming.

Having extensive knowledge of the energy systems, and musculature used, or not used, in an individuals sport, a Strength Coach will design a program to help you minimize risk of injury, and help boost performance.

At this point, most of you are probably thinking:
"But wait, I already go to a personal trainer, doesn't that count?"

While personal trainers may be better than nothing, nowadays, it can be challenging to find a quality personal trainer. Once you DO find a quality personal trainer, the odds that this particular trainer understands the demands of your sport, and the areas of high susceptibility to injury are, are fairly slim. This is NOT a knock against ALL personal trainers. There are indeed some personal trainers out there who are at the forefront of developing quality programs for individuals of all capabilities.

(By the way, good trainers tend to flock together. I once worked in one gym in the early stages of my coaching career, where every single trainer there was top-notch. If you hear about a gym that has a number of "amazing trainers" chances are, that is probably one of the Oasis' of quality trainers out there. But do your homework....--see the next paragraph in what to look for)

However, most personal trainers are geared to helping individuals lose weight, or start exercising. While this is all good, the number of those whom have received a quality certification, are unfortunately low. Quality certifications include: ACSM, AFAA, NASM & NSCA. These certifications require the individual to possess some background in sport science, or exercise physiology, with ACSM requiring at least a Bachelors Degree in order to even sit for the exam.

While there are certifications for Cycling Coaches, and Triathlete Coaches, and Swim Coaches (I think you get my point), the material covered for these certifications very very rarely touches on proper resistance training to achieve peak performance in said sport(s). While in the last few years many of the certifying organizations have begun to include basic exercise sciences in their curriculum, it is usually very basic, just to give the coaches a basic understanding of what is going on. Basic understanding. Did I mention basic?

Bottom line? Get a coach who has knowledge, experience and certification for resistance training in specific.

While those trainers/coaches who have a background in the medical or therapy field will have more knowledge than most personal trainers, this does not always translate into their being able to put together a quality strength training regimen. While physical therapists have a one-up in being able to diagnose and treat an injury, they may not be able to dictate that knowledge into a full-fledged training regimen, although I personally give them more pull than any other health field in this aspect, as Physical Therapists (and Occupation Therapists), know anatomy & physiology like none other. When I worked as a trainer at a Physical Therapy clinic, I was VERY impressed with the therapists, and how they translated that knowledge to achieve results. Pretty much they rock. Like Jack Black in "School of Rock", or Bon Scott from AC/DC....or perhaps you prefer like Yanni live in concert?

Anyhow, now that we've covered the differences in trainers, how does one put together a good routine?

Ahhhhhh, now THAT'S a great question. Unfortunately, there is no good single answer to this question. This is because the routine, and it being "good", needs to be based around EACH person, focusing on their strengths & weaknesses. Unfortunately, strengths & weaknesses, as well as muscular imbalances, can vary year to year. So each year, one needs to make small (or sometimes large) changes to the exercises, as well as how they are performed. This means that the program that worked so well for you last year, probably wont work as well for you next year (the body likes change!). Yes, sadly this also applies to your in-sport training regimen as well (D'Oh!!!!).

While a routine may work very well for your friend, whom you keep up with stride for stride, it may not work as well for you. That isn't to say that you will not see results, but those results may not reflect what you are truly capable of.

Now in terms of periodization, there is a very specific way to order ones routine through the year.

To make this example a little clearer, I am choosing to use a Road Racing Cyclist as the example. This is because their season is fairly cut and dry. Fairly cut and dry. Cross season tends to mess that up. Stupid cross. But it's SO FUN! Anyhow...

There are 4 phases to a season: Foundation, Preparation, Specialization (peaking), and Transition (to those not in the know, the "off-season).

For our example these periods fall into the following monthly time-frames:

Foundation: September- Mid-March
Preparation: Mid-March - June
Specialization: July
Transition: August

Each of these periods is there to allow us to perform a specific objective.

Foundation is to allow us to set up a solid foundation on which to build a higher level fitness/capabilities. Preparation is there to begin to sharpen the energy systems for peaking. Specialization, is, well, peaking. And Transition is there to let us recover from the long season.

The Strength training routine should allow us to compliment what we are trying to achieve in the bigger picture, and in each of the focus periods.

Believe it or not, everything begins with a good, solid Transition period. This is the time that you take off from your chosen sport(s), and allow yourself to FULLY recover, both physically and mentally. One should stay active, but in different sports, and at very low intensities. A proper transition allows you to really get motivated for the next year. If you short yourself in your transition period, you could be setting yourself up for injury, or serious psychological/motivational implosion at some point in the season.

During Transition, strength training should consist of primarily core work, and basic "multi-joint" movements, at light weights, and low intensity. These sessions should be short (less than 45 minutes, in and out), and leave you feeling good, but not tired.

Once Foundation comes rolling around, one should be highly motivated (almost anxious) to start. At the beginning of Foundation, the exercises should focus on basic movements, lifting form and technique, as well as lighter weights and higher repetitions. As foundation progresses, so should your workouts, to develop strength, balance out any imbalances, or to address any weaknesses. Your Strength and Conditioning coach should be able to form a solid plan, and should go over this plan with you.

As foundation comes to its halfway point, and into the beginning of Preparation, strength or strength-endurance should be the primary focus. During Preparation, Plyometrics may begin to ramp up, and time in the weight room will start to be cut back, with the workouts being a little more intensive, but shorter.

Preparation can include high-intensity Olympic lifts, as well as more challenging sets/ repetions/ weights. However, since the primary goal of this time period is to prepare you for your highest-priority event, weight training time may be shortened to allow you maximum time in your sport. BUT Core Training should still receive top priority. Professional athletes across the board have acknowledged the importance of a solid core training regimen. Strength Coaches have known this for years, and thus all of their athletes perform solid core-training throughout the year.

As specialization rolls around, your strength training regimen should be cut down in time, becoming shorter, and with varying intensities, depending on your daily, and weekly training regimen. Some coaches will have you focus on your sport, with short workouts only working what they deem necessary (core + weak areas), while others may have you perform just stretching and a little bit of core and plyometric work. This depends on your goal event, the time available to train, and what you and your coach(es) decide.

Lastly, for those who claim that resistance training impacts their performance in endurance sports; In the November 2009 edition of the Journal of Strength and Conditioning Reasearch, Levin, et al. ("Effect of concurrent resistance and endurance training on physiologic and performance parameters of well-trained endurance cyclists" Vol. 23 Num. 8, pgs. 2280-2286) looked at concurrent resistance training + endurance cycling performance, and found that there is NOT significant decrease in endurance performance in those cyclists who did resistance training.

Previous articles have proven the effectiveness of resistance training to help performance for well-trained runners, and cross-country skiers. So for those of you who say that resistance training will bring down your performance...Sorry, you're S.O.L., So get into the gym, and start making yourself a stronger, less injury-prone athlete.

So what have we covered?

-Proper periodization of your strength training regimen can help ensure you see the results you want.
-Personal trainers are great....for getting in shape, or losing weight. But if you want to get more out of your training, seek out a Certified Strength and Conditioning Coach, or another fitness professional who has extensive knowledge in sports science, and has a quality certification.
-Strength Training and a solid core routine should be a part of your regular training regimen.
-Strength training won't slow you down in your sport, but it will help decrease your risk for injury, and possibly help boost your performance. If you do it correctly.



Yes, I am a Certified Strength & Conditioning coach (NSCA-CSCS), and do have a degree in Exercise Science. Feel free to contact me if you are looking to get more out of your time in the weight room, and to help decrease your risk for injury.

Form over weight, Patience over short-cuts. Attention to detail, hard work, and quality rest/recovery.

Live it. Love it. Be it.

Calcium, Bone Density, and Cycling

I received a request to talk about Bone Density, and Cyclists increased risk for Osteoporosis, and breaking bones. This individual had read Monique Ryan's Article in this months Velo News (their going to a monthly format instead of bi-weekly still makes me cry), "Bad to the Bone?" Volume 38/ No. 14, Nov. 2009 pgs 112-114.

I have previously written about this subject, so I chose to re-print the post. This post reiterates the importance of participating in more than just cycling, thus touching upon yesterdays post of the importance of the Transition period.


Unfortunately, due to the lack of direct repeated impact force on the bones, Calcium is NOT retained, or used to build up bones as much as running or resistance training. However, part of this is due to the skeleton's adapting to the demands placed on it (you do want to go faster, don’t you?). Runners have higher lower-body bone density, due to the repeated stress placed on it during running, while cyclists tend to have less bone density, but the bones are thought to adapt to be stronger, but with less density (Specific Adaptations to Imposed Demands), as I just S.A.I.D. (awful pun intended).

Now aside from making sure that you are attaining enough calcium through diet (primarily) and Supplementation (secondary/backup), one also needs to ensure they are taking in enough calcium that has BIO AVAILABILITY. Very, Very, Very important. Although a standard glass of milk has "30%" of a "regular" Americans daily calcium recommendation, there are 2 problems:

1. Of that "30%" roughly only 40-50% of that is going to be actually taken up and used by the body. So now you are looking at actually having only taken in about 12.5-15% of your daily value.......

2. This leads us to our second part of the quandary: Chances are, you are not an "average, regular American", but rather, you are out, on your bike (or unhappily on the trainer or rollers), and sweating quite a bit, probably 3-5 days a week, for a total of more than 3 hours a week.

So what does this all mean?
You, as an active individual, need more calcium than the "average" American. How much more, is up for debate dependent upon how much calcium you lose via sweat, where you currently stand in comparison for healthy values amongst your peers, etc. etc. etc. bottom line, you can find that number somewhere....

So what about those calcium chews, or Metamucil with extra calcium, or other supplements?
While some of them have high bio availability, and can actually deliver most of, if not a large majority of what is promised on the label, you are missing out on some other key nutrients.

So what’s best for calcium?
Believe it or not, some leafy greens have higher calcium (both in daily values, AND in bio availability), AND they also offer a vast array of other nutrients and phytonutrients (fairly recently discovered micro chemicals/ nutrients that have been proven to help fight cancer and other nasty things you don't ever want).

Some of the best non-dairy Calcium foods out there: Kale, turnip greens, white beans, broccoli , spinach, and almonds.

Dairy products are not to be forgotten, as the also provide the very important nutrients of: phosphorus, Vitamin D, and also, an endurance athletes’ best friend,
Calories.

So how can you prepare the collard greens, kale or broccoli to help increase the availability of their calcium?
It can be as simple as using an Iron Skillet. Seriously. The iron is thought to help begin the break down process of the calcium in the greens, AND by using the iron skillet, you can increase, ever so little, the amount of iron in your diet. Again, no joke. Seriously.

For those of you who are big coffee drinkers, like me, you can do a few things to help keep calcium from leeching out of your bones:

“While moderate caffeine intake has little influence on bone health, studies of connections between caffeine and health have found that consuming caffeinated drinks can contribute to calcium loss through your digestive system. Research indicates that you lose the amount of calcium in about one teaspoon of milk for every cup of regular coffee you drink.

To counter caffeine’s calcium-reducing effect and even boost your calcium intake, increase the amount of low-fat milk in your coffee drinks:

• Enjoy coffee south-of-the-border style: Fill a fourth of your cup with coffee and the rest with warm low-fat milk (called Café Au Lait, you can order this at your local coffee shop)
• A 12-ounce café latte, mocha or cappuccino contains 250 or more milligrams of calcium. Remember that these drinks also contain a wide range of calories.
• Recycle coffee that has gotten cold into an iced latte with low-fat milk and ice.
• A coffee smoothie is a refreshing treat. Blend a banana, ¼ cup of espresso, ice, low-fat milk and ice cream

Keep moderation in mind when it comes to caffeine. For most healthy adults, “moderate” means 200 milligrams to 300 milligrams a day, or about two to three cups of coffee. “

-Compliments of the ADA website
*** A cup of coffee is 6 ounces***


So what’s the bottom line for those of us who enjoy being on 2 wheels?
• Eat a healthy, balanced diet, and include the rule of “3 different colors” for fruits and vegetables each day.
• Make sure to eat a variety of foods.
• Try to avoid “staple foods” foods that you eat daily, or very frequently, i.e. in college it tends to be pizza and beer.
• Try to eat fruits and vegetables that are in season, you can usually pick these out at the grocery store, as they will tend to carry more of those fruits/ veggies at a cheaper price. Or you can go to your local farmers market, as they will only carry in-season produce.
• Don’t be afraid to try new fruits or vegetables, you never know what will please your taste buds
• Try to incorporate weight training, jogging/walking or resistance training into your routine.
• Include low-fat dairy products into your diet, in appropriate quantities
• Ask your doctor about a daily multi-vitamin
• Avoid Soft-drinks, as they contain phosphoric Acid, which has been shown to leech calcium from bones
• Look for new recipes to put a new spin on some of your favorite foods

If you feel that you may already have bone-health issues, or are concerned about your bone health, talk to your physician, or you can make an appointment with a Registered Dietitian/ Licensed Dietitian.

You can search for a local RD/LD at the following link: http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_fanp_consumer_ENU_HTML.htm

For more information about the American Dietitian Association, or to search for more information on this, or other food/ nutrition related topics, visit www.eatright.org


Train Smarter! Eat Better!

The Importance of Transition

The weather has turned cooler, cross season is nearing its end and Turkey Trots are just a few short days away. The leaves are slowly painting the cement with their once beautiful vibrant and pastel colors, and kids are readying their pillow cases for their yearly payload of chocolate and sugary treats.

Unfortunately, this is also the time of year when many cyclists and triathletes are hanging up their rides and shoes, throwing their diet to the wind, and not thinking about training again until after Thanksgiving, maybe even New Years.

There are also those out there who are starting to train for next year, thinking about this years triumphs and defeats. Working harder than ever before to come out in tip-top shape, ready to kick some butt.

While both types of athletes are doing so in good conscious, they are putting themselves at a much higher risk for over-use injuries, burnout, weight gain, and large losses to their fitness. Not to mention, the loved ones of those who are starting their training for next year, may feel neglected.

So where is the balance?

The idea of taking time off can make some endurance athletes cringe.


"If I do that, I'll lose fitness and have to start all over again for next year!"

"I can't take time off, I am the most motivated I have ever been! I need to use this while I have it!"

"Off-season? Pshhhhhh!!! That's for all the people I'm going to pass on my way to the finish line first!"


And others rejoice


"I can eat whatever I want!"

"No more 530am Rides/Runs/Swims!"

"I'm SO ready to not even think about training until after the holidays!"

"Couch, bon-bons, and trashy TV, here I come!"



While it is true that many individuals find the cooler temperatures & the fresh end of a season so invigorating that they begin to build for next season, they don't realize the mental and physical toll that the season has taken on them, and their supporting cast.

Others find the fall a nice time to lay around, watch TV, and throw any kind of regiment that they had in their life (be it diet, exercise, or time management) out the window.

Nowadays, many triathletes are starting their season in late February or early March; many cyclists are starting in late March or early April; and those runners? Well, to be quite honest, they are usually going year round!

No matter which of the aforementioned groups you may fall in, it is a very long season of 6-8 months of almost daily pounding on the body, not to mention the races or events you took part in!

So let me ask you this: When was the last time you took at least 3 days in a row off?

Most of you will answer with "Hmmmm, 3 days, huh? ummmm, I can't remember?" or "Oh, when my knee/ankle/hip was bothering me and I couldnt walk/run/bike because of it"

What many of us miss, is the importance of balance in life, and the pivotal role of proper rest/recovery. We are so caught up getting out on all the nice days, or going on a ride/run with our favorite buddies or groups, or prepping for our next competition, that we forget how important rest is.

In fact, it has been scientifically proven that we don't get stronger from just the stresses that we place on our body. A rather large part of the building process (getting stronger) occurs when we are sleeping/resting, with the help of proper nutrition. I won't delve into the details of that right now, but we will touch on that in a different post.

Over the course of the summer season, we are pushing our bodies, asking more and more of it as the season progresses. But our bodies can only take so much. After a certain point, our bodies cannot recover from the demands we are placing on it, and it begins to break down. Keep in mind, your body is running 24/7, 365 days a year (366 in a leap year!).

Unfortunately, many individuals miss the big picture, and thus the importance of the Transition period (often called the "Off season"-- there is no such thing as an off-season, by the way).

Transition is often thought of as either the time to lay around the house on the sofa, eating junk food, and watching trashy TV/ bad 80's movies during the times you had been training. Or it is seen as the time to trim weight. I can assure you, it should be none of these things.

The Transition period should be about taking time to allow your body to fully recover, both physically and mentally, from the incredible demands that you have been placing on it for the last few months.

In fact, quality nutrition, good sleep habits, and staying active (in activities outside of your chosen sport!) are integral in allowing your transition period to do the most it can for you.

This is the time of year that you should look at starting a new sport, or new hobby. Or spend a few weekends with your family, friends, and loved ones (dogs and cats included). After all, they have spent the last few months coming to your races, allowing you to take those post long-run/ride naps, and supporting you in your training, taking "cutbacks" in the quality time that you spend with them. Isn't it only fair that instead of spending 4 hours on your favorite route, that you spend that time with them, having breakfast in bed, taking them to their favorite show, a museum, or the park?

This is also the perfect time of year to take a step back, marvel at your accomplishments, and all of the obstacles which you were able to overcome! Reflect back on your season, those epic rides/runs, the race you finished despite eating expired Gu, and had to stop several times to....errrrr.... "inspect the Gu after you placed it on the pavement in dramatic fashion".

If anything, this is a time to thank your body for allowing you to push its limits.

While it is true, that after 10-16 days of inactivity, you CAN lose close to 50% of your aerobic fitness (cringe here), and you WILL lose some of your "top-end" fitness, *GASP*, the rewards of a proper transition period are undeniable:
Decrease risk of injury/ burnout, increased motivation to train, near-full/full recovery of the body's musculature and connective tissue from the demands placed on it, keeping you from being told to stay in the garage with your "baby".....just to name a few.

Again, during the Transition period, you should be staying active, just at lower intensities, and in different activities than your chosen sport. You should be decreasing your caloric intake, to an acceptable level for your activity level, increase the quality of the calories you eat, and spend another 30-60 minutes in bed, sleeping.

This is a good time to try Yoga, play a few games of pick-up basketball, learn how to dance (no, the "Running man" doesn't count), or maybe go rock climbing or canoeing. If you REALLY cant stay away from your chosen sport, take 5 days off in a row, and go out for an easy 45-90 minutes, just to give yourself a reminder of why you like it so much. Rinse and Repeat for 3 cycles ( total length of 15-18 days).

Use this time to take an inventory of how you feel, mentally and physically. Reward yourself with some well-earned time away from structured training. More importantly, thank your supporting cast for all they have done. Maybe make them a dinner, or throw them a "Thank you" party. No matter what you do, you will all be much happier, and better off for doing it.

The pro's know this. So if they're doing it, isn't it about time you tried it?





If you have specific questions about Transition period, training, or just want to learn about Human Vortex Training and the Services we offer, feel free to contact us @ HumanVortexTraining@yahoo.com
or check out our Website www.HumanVortexTraining.com (new site coming soon!)