Human Vortex Training LLC.

Recently Crossed off of our reading list....

2011-07-29T16:46:00.000-07:00

Looking for some solid reading to get the most enjoyment out of your recovery time?

Check out these two, awesome, inspirational reads:

Life's Golden Ticket By Brendon Burchard

Wooden on Leadership By John Wooden

Finish your training sessions for the day, grab an ice cold glass of water and a piece of your favorite fresh fruit, and crack open a book that will help you, find you.

Enjoy!

Music makes the striders go faster/ pedals go faster

2011-07-25T20:15:00.000-07:00

What's on our Ipod for some of our workouts?

Some BB King for our 3x3 min Fast pedals, and our 4 x 1:30 striders

A little Van Halen for the 4 x 4min Vo2 Max efforts

Keeping it classy with Tribe Called Quest for our rest periods between our Striders

and some Audioslave for the 4:30 Hill repeats!

Whats on YOUR workout playlist?

Phantom in the wings

2011-07-23T14:26:00.000-07:00

There have been a growing number of HVT athletes who have achieved a wide variety of personal, and professional accolades with the help/guidance of HVT. I've really come to both appreciate, and relish the feeling I get of not having the spotlight, and being that "X" factor behind the scenes.

I've come to not mind when people overlook the seemingly small contributions that have been made by either my company, or myself. I've grown to realize that there are many individuals out there who don't realize that sometimes, it's that little pin, that's keeping the whole house from falling down.

But you know what? I truly enjoy being able to sit back in my shiny new beach chair, and reflect on what has been accomplished, and being able to say: "I had the knowledge, skill, adeptness, and consciousness to know when/where to put that little pin, and because of that, I can enjoy the huge building that is now towering before us all. And the best part is? Only I knew it, and still do. What an incredibly positive impact, on so many people, such a small act was able to have!"

Make a small difference in someone Else's life. Hold a door open, pass along a smile, help someone open the car door when their hands are full with their kids and groceries, make a behind the scenes/anonymous contribution to a group you care about, and marvel at the impact that your small good deed, had for so many others.

Practice RAK, and the world will be better for it.
Even if they don't know it :-)

sometimes the best ideas,....

2011-07-20T23:21:00.000-07:00

Occur at the oddest of times.

When that happens, one needs to take a step back, and take a moment to gather oneself, and ensure that they capture these ideas, in written, or electronic form.

After all, didn't Thomas Edison wake up one night with the moon cloaked by the clouds,realize he was out of matches, stub his toe on the spinning wheel on his way to count out his 67 beans for his perfect cup of coffee, and have the idea for an "electronic candle"?

Thank you Mr. Edison, Thank you.

Some lead, others follow

2011-06-17T07:11:00.001-07:00

"It's the simple things in life that turn the peasants into leaders..."

what is it that turns on our switch to become a leader? Is it a single event? Afeeling of responsibility? Or perhaps knowing that we are the ones who possess the knowledge or experience for that situation?

Regardless of what may turn that switch on, there can be times after we have elected to make ourselves leaders, that we may forget the role which we are in.

Too often it seems as though today's leaders forget that leaders need to lead, not only in words spoken, but in actions taken.

It's not easy to know and realize that one needs to take time out of their sport, in the meat of the season, in order to continue to make progress. While it absolutely sucks to be off the bike, and not running (although only 3 -5 miles a week, trail running is my other release), I have found, yet again, that leading by example has brought out more positives in the athletes I coach.

What actions, small or large, do you NEED to take in your life to lead by example, and will you commit to doing the right thing, or the easy thing?

The meaning of life

2011-04-17T21:33:00.000-07:00

Some days you're flying along, others you're at the back of the pack.
Don't forget the Big Idea.....HAVE FUN!!! That's what you put all those hours in for!

And irregardless of where you are in the race, Sprint for that line, no matter how tired you are, whether at the back, or at the front, you still have to have that passion inside you, that wants to beat whoever is around you...even if it is the wind pushing a candy wrapper.

No petty bullshit, There's too much more important in life

2011-01-29T20:34:00.000-08:00

This past week, my extended family had a tragedy strike. A wonderful, flourishing, young life was cut short, in an act of violence.

Although the details are still under investigation, this act of violence is a stark reminder to some of the core values I hold:

1. Don't Bullshit.
There is far too much in this life that is more important that ones' work, or busy-ness. Yes, Busy-ness. Think about the word business. It directly refers to what one keeps themselves busy with. While many of us in todays' fast paced world are so engulfed in work, trying to make that "Almighty Dollar", we are fast to lose sight of what really matters: Family and Friends. For at the end of the day, when the money is all gone, they're all we have.

2. Drop the petty stuff.
Whether it's who washed the dishes (or didn't), or who didn't do the job to your spec's. It's all petty. You have to be able to move on. Address it, and move on.
Perhaps most importantly, if you REALLY want to move on, you need to address it. To its face. Keeping what's upsetting you tucked inside, and boiling under the surface, does NOTHING for you.

This is why I call it how I see it. And admit either if I am wrong, or if someone else, with a different perspective, has a good point of view. you have to stand behind your beliefs, but also be open to seeing the beliefs of others, and perhaps, that sometimes their beliefs may be right- more right- than yours.

Learn from others mistakes, and don't bring petty bullshit into your life. It does nothing but waste your time, energy, and focus, and take you away from things that really matter.

Live smarter. Live for family and friends. Enjoy life wisely. We don't know what our future holds: be it health or disease, Life or death, fortune or famine.

Love thyself, and thy neighbors will too.

Where the battle to get stronger is oft lost

2010-11-20T12:01:00.000-08:00

“For want of the nail, the shoe was lost, for want of the shoe, the horse was lost, for want of the horse, the ride was lost, for want of the rider, the battle was lost, for want of the battle, the kingdom was lost, and all for the want of a nail the kingdom lost…..”

I find it incredibly surprising that todays athletes still struggle to understand and comprehend, that REST and proper nutrition are so integral to success, and building strength. While most have come to realize that keeping in top shape, and building towards a stronger athlete includes variety and diversity in their training, it seems as though few have come to the same conclusion about rest and recovery.

This is an often critical mistake, leaving many of those athletes going through their seasons either hurt, or under-recovered, and thus under-performing (not to mention the increased risk for serious injury!).

To keep this post short, I’m going to break down recovery into 2 “bins”:

Short-term recovery: Within zero to 96 hours

Long term recovery: Periods that are designed to allow for recovery within a block training program (monthly and yearly)

Both are equally important in the big picture of things. Short-term recovery includes nutrition, rest, and active recovery immediately following a workout.
Active recovery includes a cool-down (this seems to elude many runners and cyclists, as they like to “go hard till the line”), allowing the body to return blood flow from the extremities at a slow to moderate pace, thus allowing more “waste” from the working muscles to be “cleaned up” to a better degree.

Nutrition should speak for itself. However, I have found more frequently than ever before, that more and more athletes are waiting LONGER than 30 minutes to eat something post-workout. Regardless of the continually growing number of research done finding that eating something within 30 min of an exercise session helps decrease recovery time.

I have had a few of my athletes say “all I have is a Cliff bar, or a bottle of sports drink.” And they decide not to eat it. SOMETHING IS BETTER THAN NOTHING! But if you CAN prepare a post-workout meal, it should contain foods with complex carbs, and high-quality protein, and don’t forget the water!

Blood is technically a “connective tissue” and carries nutrients to and from the working muscles. In order to make the body as efficient as possibly, we need to ensure that the blood volume stays up. To give you an idea, for an individual exercising indoors for 1 hour, they should drink at least 16-24 oz. for that session + another 80-96 oz through the rest of the day.

Long term recovery, in my book, are those periods which are built into seasonal, and yearly training plans. When building a training plan for any athlete, this can be the most difficult part of any block to get an athlete to adhere to. Many athletes still feel strong coming off of a good series of blocks, and don’t understand why time is scheduled off when they feel strongest. It’s important to take breaks between seasons, and (especially for triathletes and cyclists) during long seasons.
Todays cyclists and triathletes are more and more frequently looking to compete in seasons lasting from April to October. For these athletes, most of whom are considered “amateur athletes”, and most of whom do NOT have a coach, or knowledge of sports training deep enough to understand season planning/ block training, this can, and often does, lead to Over-reaching to the Nth degree, and even Overtraining.

Part of this built-in recovery, should include an EARLIER bed time (by 30-60 min), especially for those who “regularly” get less than 7-8hrs of sleep a night. Personally, I consider hours of sleep before midnight to be 2x as valuable as those after midnight. There is a good bit of research out there to suggest/support the notion that our hormone levels do better to adjust in the hours of shut-eye before
midnight.

I can personally attest to the devastating effects of sleep deprivation, and its negative impact on performance, and ones abilities to recover. This April, I was coming off of my best training block to date. I was riding with some of my athletes who were CAT 2 cyclists, and were considerably stronger than myself, and I was keeping up, and even making them hurt at times (albeit short, and only on the first effort, after that first effort they hurt me). Things looked solid for the season…. Then I picked up regular 24 hour shifts on Fridays and Sundays, working on the ambulance. Over the next 2 weeks the time needed to recovery fully between sessions began to grow. And grow fast. Those intense sessions that I had been recovering within 12-18 hours, began to grow to 36+ hours. My fitness began to decline, and by the end of my 3 months on that rotation, my fitness had dropped considerably.

Think about YOUR routine. What time are you getting to bed? Are you sleeping through the night? Do you have a stressful job? Etc. etc.

A few things that can help speed up, and enhance recovery:
Cooldown!!!!!! As mentioned before, this goes a LONG way towards helping the body remove the “energy system wastes” that accrued during exercises, and allow ones heart rate to return to a normal resting rate.

Stretch! A dynamic warm-up before an exercise session can help activate the muscles and neuromuscular system. While static stretching post-exercise can help the body remove waste, and possibly even allow the muscles to move to a “longer resting length” (this is still in debate).

Massage! While I personally believe that massage can be good after hard blocks, there are those out here who strongly believe that massage on a regular basis (as often as weekly), can go a long way towards aiding circulation and helping muscles from tightening up.
I do recommend using the Foam Roller, or “The Stick” after all, if not most workouts, but am more wary about recommending paying for a personal massage on a basis beyond once a month, or twice during hard training blocks.

The big message to take out of all this: Recovery and nutrition are often overlooked/ undervalued. Listen to your body, and be smart! Gone are the days of mindlessly “going hard or go home”, and “all out every time”. By all means, give your best for each workout, BUT IN ACCORDANCE WITH THE WORKOUTS GOAL!!!!! DON’T turn your Endurance training ride/run into a race-pace, balls to the walls group ride/run.

If you have a coach, you need to TRUST them. If you have concerns about the timing of your rest, or even the amount of rest, start a running dialogue with your coach! One of the biggest indicators of a good coach, is their ability to listen to each athlete, acknowledge their concerns, and explain the reasoning/ thought process behind the training plan.

But the bottom line remains: you have to be SMART.

Train SMARTER, NOT harder.

We are human beings, we are NOT machines. We need rest/recovery in order to get stronger. Be sure that you give your all for each of your workouts, and HOW they are to be executed, and then give it your all on the sofa with that Hot Choclate and bowl of oatmeal.
So go ahead, throw those feet up, and show off your Bart Simpson slippers. You deserve it.

The worst part of being a coach....

2010-10-01T13:58:00.001-07:00

As a coach, over the last decade, I have been both fortunate and blessed, to work with athletes of all backgrounds and capabilities. From those in the top ranks of their sport, to those who have mastered the art of juggling a quality home life, a full time job, and training and racing for Half-Ironman triathlons.

I have learned an incredible amount from each and every coach & athlete with which I have worked, and will continue to learn even more through the athletes I currently coach, and those I will come to coach in the future.

But one of the most important things I learned, was what it means to be an "Elite level coach", from the best of the best in their field. And the cornerstone of being an elite level coach, is to tell the truth, and to call it how it is. This can be one of the most difficult things to do, but those at the top of their fields do it time and again. I find this is now more true than ever, that I have moved into coaching endurance athletes.

When coaching basketball, volleyball, or power-lifting, it's always been easy for me to tell an athlete that they aren't cutting it, they're not doing their job, or they need to take some time to re-learn, or to take time off. Calling it like I see it has always been a large part of who I am, as a coach, and as a person.

But when it comes to endurance sports, one of the worst feelings I will ever have, is needing to tell an athlete that they need to skip a race, or stop training all-together, due to injury, or risk of serious damage to themselves (and sometimes their relationships).

Endurance athletes are a special breed. They thrive on competition, and pushing their limits. I know this, because I am one myself. Pushing limits is what we are made to do. It's a large part of why we train so much, putting ourselves through pain, that normal folk would keel over at, or call it quits well before we would say we are even beginning to work.

I pride myself on my athletes remaining healthy and able-bodied, reaching the finish line of their event in their peak fitness, and with as few interruptions in their training (due to injury), as possible.

Fortunately, I can count the number of athletes whom I have coached and trained over the years, who have been injured to the point of skipping their goal event(s), on 1 hand. Of those, all contributed their injury to either deviating from their plans, or neglecting their strengthening exercises. (I'm also very lucky to have athletes who understand the who's whats and why's of what I do, and are very involved in their training!).

Don't get me wrong, there have been "small" injuries over the years. From some Morton's Neuromas, to Swimmers shoulder and sprained ankles, to pulled muscles, blisters, and sprained knees, there have been incidences. But with attentiveness, usage of the sports medicine team at the right times, and having each and every athletes full trust in our guidance, we were able to get all those other "small" injuries healed, and each athlete to their start, and most importantly, the finish, of their goal event.

I've learned from the past experiences, and will at times be preemptive with referring an athlete to a member of the sports medicine team. Although these times are few and far between, it's paid off nearly every time I have done so, as we are able to "nip it in the bud" and correct the problem, as well as prevent future issues pertaining to the onset of the current one.

I can tell you that hands down, there is nothing more I hate, than seeing an athlete get injured, or not reach their goal event's starting line. There have been a few times that I have had to tell an athlete to stop training, either for their event, or all together, until their issues are addressed.

It is one of the worst feelings I have to endure as a coach. But it also goes with one of the most relieving experiences I have had; knowing I have given the right advice (no matter how crappy I feel doing so), and guided my athlete down the right road. When an athlete follows this advice, and heals from whatever it is that ails them, it is one of the best feelings in the world. Especially when they come back to kick serious butt the next year, or at a new "goal event" for that year.

It's one of the hardest things in life to stop working towards something you have been striving for months, or perhaps even years. But who ever said that making the right decision is always easy?

It's the right thing to tell someone how it is, especially when it involves their health in the long term. It's the hardest thing to watch someone hurt themselves, possibly beyond repair, and to see them lose physical ability to do the things we all take fore granted on a daily basis.

The big message?

Listen to your body. You're only given one for your life. The more you listen to it, the better off you're going to be.

Treat it right. Remember that you're NOT getting stronger when you are out there putting in the work, but rather when you are resting. "Small injuries" are our bodies trying to tell us that it needs rest, and some TLC.

It sucks to miss a key event, or even a build event. It sucks a lot more to cause permanent injury, or to have to take a year off from something you love. Listen to your body.

I'll end again with "Why waddle on, when you can run on".

Eat right. Train Smarter, not harder.

Training Injured

2010-09-06T18:20:00.001-07:00

To this very day, It ceases to amaze me how many endurance athletes AHEM!! RUNNERS *Cough* TRIATHLETES, train through moderate-to-serious injuries.

I'm not talking a slightly sprained ankle here, or a little stiff/sore shoulders there, but rather, pretty significant stuff (think major Plantar Fasciitis, frozen shoulder). Over the course of the last month, I have come in contact with a few atheltes (two of whom are HVT athletes), who have fairly significant injuries, but due to the "More is more" attitude, have really dug themselves into holes.

As a coach, I find this as one of, if not THE, biggest obstacle in coaching/training.
As an athlete, having suffered 2 significant injuries myself, I kinda/sorta understand.

I remember the days of crutching around campus, and heading to the weightroom as soon as the doctor told me i could load-bear 50% of my wieght.....And performing a full upper-body workout, benchpress and all.....Unfortunately, I also remember the prolonged recovery time I faced because of it. I missed half the season, instead of just the pre-season. Boy, did that one suck.

I want everyone out there reading this to know, that when you are injured, ESPECIALLY when you have persistent pain, loss or range of motion about a joint, pain while sleeping, sharp/stabbing pain, pain that radiates, that these are NOT times to "man up" or "tough it out". These are times to seek professional medical attention; be it Physical Therapist, Orthopedist, or PCP, your best bet is to seek advice and guidance.

Unlike runners, Triathletes are lucky enough to have 3 sports to choose from. However, it seems more often than naught, that the triathletes primary source of injury is running (swimming is a close second, in my opinion).

Unfortunately, many triathletes are so focused on that run, that they panic about getting their run workouts in. The triathletes anxiety ensues, and "what if, what if, what if" abounds-a-plenty. Anxious nights turn into poor excuses for attempted runs, which lead to further injury of the site.

****at this point I appologise for picking on runners and triathletes****

What so many people fail to realize, or forget, is that EVERYTHING ties together, because you're all one piece.

Poor bio-mechanics, especially in running, leads to joint mal-alignment, with can lead to muscle over-use/ under-utilization, which can lead to skeletal-musculo issues in both the short, and long term.

So how does one continue to build their fitness to reach their event, without injury/ further injury?

Well, the solution is simple: Listen to your body, NOT your brain.

I'll borrow an example from a great book I read. We, as "advanced" intellectual beings, are capable of thinking through situations, developing outcomes based on our, and others, past experiences, our biggest dreams/ aspirations, and our worst nightmares/fears.

However, there are 2 major drivers in this process:
1. Emotion. we'll call it the Elephant
2. Rational thought. We'll call him the rider

what comes to mind when we think of an elephant?
Big. Strong. Does what it wants (unless we treat it nicely)

What comes to mind when we think of a big muscular person?
Big. Strong.

But when we put the elephant next to the big strong person, the person is meek in comparison.

While the person can lead the elephant, as long as the elephant allows/wants. However, when the elephant decides it doesn't want to do what the big, strong muscular person wants, the person can push and pull until exhausted, but is lucky if he gets the elephant to move an inch.

Emotion and rationale work exactly the same.

What we as endurance athletes, need to understand, is that a little time off can have huge reward. But we HAVE to listen! Time and again, our emotions get in the way:
"This is my qualifier for Kona! I can't take time off, because if I take time off, i'll be behind Schedule!"

"I'm supposed to run this marathon with my best friend who's flying in all the way from California to run it with me!"

"I promised my family I wouldn't fail, I'm not going to let this slow me down"

"I'll rub dirt in it, take a lap, and I'll tought it out".

Sorry my friends, but isn't a prolonged hiatus from the sport you are growing to enjoy/ already love, worse?

So let's wrap this up with some key points to remember:

1. Scientific research has shown that it takes anywhere from 7-14 days to see a half-life in once AEROBIC abilities.
This means sitting around doing nothing, you can still maintain your AEROBIC (our big diesel engine) fitness, without losing too much of it. -----> see "time off= good"

2. LISTEN TO YOUR BODY!!!!!
When unsure if you should complete, or even start your workout, take a second to recollect:
Was I woken up by any pain since I first noticed X?
Is the pain Sharp/within a joint/ radiating/ causing numbness/ tingling?
Is this beyond my "Normal Sore"?
Have my movement patterns changed due to X ?
Am I taking NSAID's more frequently?
Have I noticed specific muscle groups fatiguing more/ faster than usual?

If you answer "no" to these, then perhaps you just need a nutritional check-up, or to get to bed for a few extra hours.

But if you answer "yes" to any of these, you should strongly consider skipping that workout, and scheduling an appointment with your PCP, or your Physical Therapist.

3. Our bodies are NOT machines (I the "Robocop" or "Terminator" sense).
We NEED time to heal.
Remember, you ARE NOT getting stronger from going out and performing a run/lift/bike/swim (stress on the body). BUT you ARE getting stronger when you are RESTING/ RECOVERING from those workouts!

Proper nutrition, Hydration and Sleep are integral portions of a training regimen, too oft forgotten, or put to the wayside!

4. When unsure start your workout with a solid 15-20 minute warm-up.

if the body part/joint is not feeling better with movement, it's time to seek help.
Talk to your coach/ medical professional, and "nip it in the bud".

Lastly, Remember the importance of proper muscular balance & posture.
It's not all about planks and superman's, there is so much more to it.

I will begin my close with my (least) favorite closing of all-time (sorry Runners World)"Waddle on my friends".

Why waddle, when you can run?
Be smart. Listen to your body. Rest & Recover.

After all, isn't your body worth it?

Train Smarter, not harder.

--Picture is Rights Observed Human Vortex Training 2010
This Image may Not be used without permission from Menachem Brodie, or Human Vortex Training.

Re-connecting!

2010-08-31T19:26:00.000-07:00

Well folks, as you can see it has been a VERY busy 5 months here at HVT. From Our Athletes placing top 10 in Professional Road Bike Races (Hyde Park Blast, NRC Race), to setting PR's in Marathon's (3:32:81 at Pittsburgh) and Half Marathons (2:07:38 spirit of Columbus), it has been a phenomenal second summer.

The best part of all this? Is people are STILL just learning about HVT!
"You are the regions best kept coaching secret!" said a recent new athlete after her assessment. (She has since gone on to finish top 5 age group and overall in numerous 10k's).

So we have a great line-up for everyone this fall and winter. HVT will be doing a lot of work in the community over the next 6 months, so keep your eyes and ears open!

The blog will be continually updated as things progress forward.

If you are interested in joining the ranks of HVT's National Athletes, Please contact us at HumanVortexTraining@gmail.com, or via phone, 412-606-4025.

YES! we do internet based coaching!

Check back for more informational and fun blog posts!

Presentation/ Lecture!!!

2010-04-23T20:33:00.000-07:00

Triathlon Workshop Presented by the Pittsburgh Triathlon Club. Sunday, April 25th 3:00 PM. Over the Bar Bicycle Café, 2518 E .Carson Street, Pittsburgh, PA 15203. The Pittsburgh Triathlon Club and Friends of the Riverfront would like to invite you to their 2010 Spring Triathlon Workshop at the OTB Cafe on the South Side.

Come down and see what some of Pittsburgh’s best
Triathletes and coaches have to say, and pick up some tips that can make
your season better than ever!

Special presentations include:

Chad Holderbaum – Heart Rate Training – Developing Your Body’s Ability to Burn Fat

USA Triathlon Certified Coach, Ironman Hawaii and 70.3 World Championship Qualifier

Menachem Brodie – Complete Guide to Bike Safety, Group Riding and Getting There Fast!

Human Vortex Training, USA Cycling Certified Coach, B.S. Exercise Science, NSCA-Certified Strength &
Conditioning Specialist, USA Cycling Level 2 Coach and PA EMT-B

Jeremy Cornman – Introduction to Triathlons

Pittsburgh’s Fastest Man, Ironman Hawaii World Championship Qualifier and sub-10 hour Ironman finisher

Also, don’t forget to register for the PNC Pittsburgh Triathlon & Adventure
Race being held on Sunday, August 1st, 2010.

Volunteer for the Pittsburgh Marathon Needed!

2010-04-08T20:24:00.000-07:00

The Pittsburgh Triathlon Club needs Volunteers for the Water Stop in the Pittsburgh Marathon at mile 7.5, WE NEED VOLUNTEERS!!!!!!!! 7am- 11 am, WHO'S IN??????

Come cheer on our HVT athletes, and support The Pittsburgh Triathlon club, and the
PTC Racers!!!!!

Go to the following link, and sign up, it'll be a lot of fun, and a great way to see people you know race! AND you can catch them at the end (Probably, lol).

More training blogs to come once the website is up and running....only so much can be done, and done with quality.

After all, quality people, will be busy...

Website and more upcoming

2010-03-05T10:28:00.000-08:00

So after a lot of work, deliberation, and a little waffling, the NEW HVT website will be up and running mid-March. We are VERY excited about the new website, and it will blow you away! A post will be made when it is finished.

Also, HVT Womens team will be having its first spring meeting in the next few weeks as well.... keep tuned for details.

Lastly, more blog posts will be coming. Training tips, Exercises, and some basic reflections will be posted as we move into summer. Sorry for the drop off the last few months, but I have been working hard on a bunch of new things..... (secrets to be unveiled as we go along).

Thanks for staying tuned in, and stay tuned for MORE coming!

Spring is here, contact HVT to get your butt in shape for this summer!

-Brodie

Winter Training

2009-12-30T05:46:00.000-08:00

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!

2009-12-02T07:59:00.000-08:00

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

2009-11-23T08:15:00.000-08:00

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!

Woman's Teams Sponsorship openings!

2009-11-10T09:23:00.000-08:00

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

If you are interested in sponsoring the second woman's team in Pittsburgh, contact us at HumanVortexTraining@yahoo.com.

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

Lose the music, Love the run.

2009-11-08T18:56:00.000-08:00

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

2009-11-02T19:41:00.000-08:00

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

2009-10-29T09:16:00.000-07:00

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

2009-10-28T17:44:00.000-07:00

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!)