OLYMPIAN SUCCESS TIPS

6 Olympians answer 22 FAQs

2008-08-23T12:09:00.000-07:00

You can pick your favourite Olympian to answer the below FAQs below or hear voices from everybody on all FAQs

* How to improve your concentration
* What contribution can sport make to everyday life?
* How do you pass on your enthusiasm to others?
* How do you overcome your fear?
* How do you hang on to the funside of things?
* How do you get ready for a Big challenge?
* How do you set goals?
* How do you make sure you do a good job?
* How do you choose an idol, a role model, someone to imitate?
* How do you learn from failure?
* How do you loose with dignity and win with modesty?
* What are the best ways to train yourself mentally?
* How do you motivate yourself and stay motivated?
* How do you overcome an obstacle?
* How do you maintain your sense of fair play?
* how do you keep your self-esteem after a setback?
* How do you handle stress?
* What essential qualities do you need to succeed?
* why is team important?
* How do you resist the temptation to take forbidden substances?
* How do you deal with voilence and aggression?
* How do you visualise your dream and make it come true?

Become a Career Olympian!

2008-08-22T17:44:00.000-07:00

You may not be a professional sportsman, but here are 10 tips to become a Career Olympian.
Article by Michelle Yozzo Drake, CEO, Cove Group

1. Create a "life skills" line: Record everything you know how to do - from birth until the present - and all the skills required to do them. What have you excelled at? (And they don't have to be just work-related...you'd be surprised how the skills you have in your hobbies translate into success into the workplace.)

2. Make a "life activity" line (layer it right over your "life skills" line). Identify the activies at work and at home that you enjoy doing. If your skill is problem-solving, activities you might like are troubleshooting at work or working on your car's engine. A career that is satisfying and challenging with incorporate some of those skills and activities.

3. Rate your enjoyment and aptitude of each entry on your line: 1 if you're excellent at it and love doing it; 5 if it's one of your weaker areas or if you wouldn't want to do it for more than a few hours. And with this info, you're going to then...

4. Create a clear picture in your mind of your next 5 career moves (they're not set in stone!). They could be in order and progressing up through your organization, or they could be lateral moves into other organizations or industries. Plotting out these career moves starts to set you up with a strategy for career advancement (and we all know how much I LOVE strategy!).

5. Map out opportunities within your organization. You got those 5 career moves in your head - where are they in your organization? Create a "treasure map" that you can follow, leading you to each of those 5 career moves. Who's holding those jobs now? What are your chances of earning that position? If there's a star blocking your route of advancement (think Don Draper of "Mad Men") who shows no signs of budging, then you should first do everything in your power to succeed and prove your worth in your current position (a shift all the way up line might occur) or you might want to consider moving to another company, which leads me to...

Details of below key points can be found on Michelle's blog

6. Map opportunities outside your organization.
7. Assess people in higher levels of your organization.
8. Make a list of people who would help you if they knew your career aspirations.
9. Use an interview as an excuse to go and speak to someone who has the job that you want.
10. Join an industry organization.

Michael Phelps to write new book

2008-08-22T17:10:00.000-07:00

Olympic superstar Michael Phelps will write a book telling the story behind his historic eight gold medal swims just in time for the holiday season, Free Press, an imprint of Simon & Schuster, announced Friday.

In "Built to Succeed," Phelps will also cover his philosophy on training and competition, as well as his life being raised by a single mother and coping with an attention-deficit disorder, the publisher said.

The book is scheduled to be released in December.

Phelps, 23, became the winningest Olympian ever at this summer's Beijing games, winning eight golds to add to six previous Olympic first-place victories. He holds seven world records.

Beauty Secrets of Olympians

2008-08-22T14:49:00.000-07:00

Find out how swimmers Natalie Coughlin and Katie Hoff stay chic—in and out of the water

Olympians Katie Hoff and Natalie Coughlin are used to being in the spotlight—after all, their swimming performances in Beijing have been flashed across millions of television screens across the globe. Over the past weeks, the athletes' glowing appearances (even amid the stress and strain of competition) have had many women wondering about their beauty secrets. Luckily, we recently had a chance to ask the athletes about their beauty routines. Here's what the ladies had to reveal:

Katie Hoff

Q. How do you stay hydrated during your travels?
I always bring Burt’s Bee’s chapstick with me on flights, because my lips always get dry when traveling. And I don’t always like the taste of water, so I drink diluted Juicy Juice during training and when I travel.

Q. Do you have any beauty rituals before bedtime, or maybe before training sessions or performances?
I don’t wash my hair every day, and I use Victoria Secret So Sexy conditioner for dry/damaged hair and Aloe Rid shampoo. I’ve been using both for a while and they really work—especially since I'm always in chlorine. For moisturizer, I use Lubriderm, then apply two concealers: Studio Tech and Mineralized Skin Finish Natural by MAC. I also always make sure I wash my face before I go to bed.

Natalie Coughlin

Q. How do you keep your makeup on throughout your performances?
I don't wear anything when I compete other than sunscreen. I like to use Kinesys SPF 15, which is a super-lightweight spray-on sunscreen.

Q. How do you stay hydrated during your travels?
I always have water with me. Although I love my caffeine, I try to limit it when I'm traveling—especially on longer international flights. Also, I like bringing my favorite herbal teas for some added comfort on the road.

Q. Do you have any beauty rituals before you bedtime, or maybe before training sessions or performances?
I ALWAYS have to wash my face before bed. No matter what. Since I'm in the sun so much, I've been really proactive with the anti-aging products. I started using Prevage a few months ago and really like the results. I use that before bed along with DDF Ultra-Lite Oil-Free Moisturizing Dew. Before I train I always use Kinesys sunscreen. And after my workout I like to use Oil of Olay oil-free moisturizer for combination skin in SPF 15.

Source:http://www.womansday.com/Articles/Beauty/Beauty-Secrets-of-Olympians.html/?cid=226

Beijing Olympics: What lessons can we learn from Britain's gold rush?

2008-08-22T08:05:00.000-07:00

London House can be found in Beijing’s bar district, alongside places called Sip and Purple, drinking dens so Westernised they might well have been airlifted in from Shoreditch.

Slick and sharp, all minimalist fittings and designer script on the menus, the venue has acted as a night-time haunt for the British during these games, a little Notting Hill home from home, a place where you can happily forget you are in China at all.

On Thursday, after nearly a fortnight of Olympian precision and perfect time-keeping, 14 days in which you could set your watch on the departure of your bus, or the start of the second heat in the women’s 75kg Greco-Roman wrestling, London House was hosting the only function in Beijing that was running late. Boris Johnson was in town, scheduled to address the media about London’s plans for the 2012 Olympics.

The mayor was due to begin at 5pm, and by 5.30pm there was no sign of him. Bustling PR people fluffed around oozing self-importance; administrators from the LDA or the BOA or LOCOG or any one of the alphabet soup of organisations running London 2012 talked anxiously on their mobiles; a worried-looking Sloane with a clipboard checked her list to see if he might have slipped in unnoticed. And as you watched and waited, you thought: if only British sports people could be put in charge of 2012, if only Rebecca Adlington, Chris Hoy and Ben Ainslie were running the thing, all would be well. Because these are people we can rely on.

Full Story

Q & A: Physiology golden for Phelps and Bolt, expert says

2008-08-22T06:56:00.000-07:00

Roberto Quintana has a Ph.D. in exercise physiology and is the director of the Human Performance Lab at California State University, Sacramento. He spends much of his day studying athletes, so he's not easy to impress.

We asked him to reflect on the Beijing Olympics and the achievements of swimmer Michael Phelps (eight gold medals, seven world records) and sprinter Usain Bolt (gold medals and world records in the 100-meter and 200-meter dashes.)

Michael Phelps has amazed sports fans. Did he impress you as a sports scientist?

For him to go through that many events and win eight gold medals, it's just mind-boggling. For what he's accomplished, it requires a lot of mental focus.

What happens to the body after a hard effort like the 200-meter butterfly?

He has to make sure he's rested. He has to replace the glycogen he used. The glycogen allows his muscles to perform at a very high level. We know from research that if your glycogen stores are compro- mised even a little bit, it alters the amount of force you're able to generate by the muscle.

How about the records?

I'm not so impressed with the world records. A lot of that was with the swimsuit.

Then there's Usain Bolt. Might he be a sprinter for the ages?

What he has done is mind-boggling because the technology in running really hasn't changed. We don't have a suit that cheats the wind.

Phelps and Bolt are both great athletes, but they're a little bit different. Considering that most of the 100- and 200-meter (track) races are won by hundredths of a second, he beat everyone by 0.6 seconds in the 200. That's the equivalent of Michael Phelps winning by a whole lap. We probably won't see anything like that again for 20 or 30 years.

When you first saw Bolt as a sports fan and as a scientist, what did you think?

I was in awe. Usually larger individuals like that (Bolt is 6-foot-5) take a while to accelerate. The crazy thing about him is he can accelerate very quickly like the smaller runners. But he's like Carl Lewis in that he can hit a very high speed. Lewis was limited because he needed about 70 or 80 meters to hit top speed and separate himself from the field. Usain Bolt is hitting his peak speed at around 50 meters.

He seems to have come out of nowhere.

This year, something must have happened in his training to elevate his game in this way.

Are you suspicious at all?

Full Story

The thinker and the swimmer are making lists and thinking of London

2008-08-22T06:22:00.000-07:00

WHAT more can Michael Phelps do? With eight gold medals from the Beijing Games, a career tally of 14 and a pot of endorsement gold in the offing what more is there for him to achieve?

Well, plenty, according to his coach Bob Bowman. When he left Beijing yesterday, he already had a sizeable list.

The rest of the world may have watched in awe as the 23-year-old American put together a seemingly flawless Olympic campaign, but Bowman examined the greatest Olympic performance in history with a more critical eye.

Phelps is still being mobbed every time he puts his head up in Beijing (he has acquired a full-time security detail), his agents have put him on a pedestal with Tiger Woods, but Bowman is already thinking about the next four years culminating in London 2012.

At the top of his list is getting another crack at the 200m butterfly. Phelps' goggles filled with water during that race in Beijing, affecting his vision, and he only narrowly bettered his own world record, clocking a new standard of 1:52.03.

Bowman says that time could have been 1:50, "and if he takes a shot at it on its own (without a heavy competition program around it) it could be 1:49".

The 100m butterfly is also a target. It was Phelps' last individual event in Beijing and his performance was affected by fatigue. He still clocked 50.58sec, but Bowman believes Phelps can be the first man under 50 seconds for the event (the current world record is 50.40sec).

Bowman will abide by his promise to Phelps that he can drop the 400m individual medley after Beijing, having set a towering world record of 4:03.84, although the coach thinks that could have been faster too.

Full Story

Eat. Sleep. Swim.

2008-08-22T03:20:00.000-07:00

Athletic history has been re-written as Michael Phelps tore through the Olympic Games winning an unprecedented eight gold medals.

What kind of life allows such a pinnacle of success? When asked to describe a typical day, Phelps has repeatedly told journalists that his routine involves just three things: “eat, sleep, swim.”

And from that simple response, the phrase “eat, sleep, swim” has become iconic, showing up on t-shirts and athletic wear around the world.

As I have joined millions around the world in watching the Olympic Games, inspired by the dedication the athletes have brought to this moment of competition, a nagging feeling kept invading – one that almost made me feel guilty for being unpatriotic or simply a poor sport.

“They’ve given their lives for this?”

Sure, Phelps is a millionaire and will be joined by such figures as Dara Torres on the motivational circuit and, if they so desire, for broadcast duties for future Olympic Games. Many will go home to marketplace careers that have nothing to do with their competitions, yet answer deeply fulfilling vocational calls. Many will run to the arms of loving spouses and children. Others will begin university studies that have been put on hold.

But they may be the exceptions to the rule.

Full Story:http://www.crosswalk.com/blogs/JWhite/11580772/

Getting Better With Age: Dive In

2008-08-21T17:03:00.000-07:00

DARA TORRES, the 41-year-old Olympic swimmer with the impossibly chiseled abs who collected three silver medals in Beijing, has proved at the elite level that getting older doesn’t mean getting slower in the water. But put her aside for now.

Even outside the elite ranks, the 40-something (and older) swimmer of today is faster than the 40-something of yesteryear.

Researchers at the Counsilman Center for the Science of Swimming at Indiana University found that the population of Masters swimmers (made up of 42,500 members ages 18 to 100-plus) has gotten faster over the last 20 years in age groups from 25 to 55, said Joel Stager, the center’s director.

Why is that? They are applying better skills.

“Technique trumps training,” Dr. Stager said. “Water is the great equalizer.”

Chief among the reasons for the speediness, say coaches, researchers and swimmers themselves, are improved stroke mechanics and training methods emphasizing intensity over distance. This is good news for those who like to race, and for those taking to the water for fitness at any age.

As they age, people lose muscle mass and cardiovascular capacity, which declines by 1 to 1.5 percent annually. But for regular exercisers, the rate of decline is slower, researchers say.

“Before, it was thought that athletes peak at 25,” said Scott Trappe, the director of the Human Performance Laboratory at Ball State University. But now the paradigm is shifting. “People are paying attention to their own fitness and nutrition.”

Swimmers can compensate for the body’s decline mostly because the water rewards those who are more technically proficient, and because the sport is non-weight-bearing and enables prolonged participation. “People can and do get faster, despite the fact that they may be 10, 20 years older than when they first started,” Dr. Stager said.

Here are five competitive Masters swimmers, ages 40 and well beyond, who help prove that.

Kicking Like Flipper
Kristin Gary swam at Duke University in the late 1980s but tired of the long workouts. Now, Ms. Gary, 40, has recaptured the joy by swimming for the Red Tide, a Masters swim team in New York.

Her personal best for the 100-yard backstroke is now 59.47 seconds; in college, it was 1:00.07.

Her coach, Eric Mitchell, attributes her improvement in part to her ability to execute the dolphin kick, an underwater kick that was not allowed when she was in college. Swimmers can now use the kick up to 15 yards underwater in competition, on turns and after dives off the blocks. They gain power from the legs moving in concert with the body, which undulates like a dolphin. (Michael Phelps and Natalie Coughlin are experts at it.)

Fitness swimmers don’t need the dolphin kick, though it’s fun to try a trick from an Olympian’s playbook. Those who want to be faster may find it useful, but it depends on how skilled a person is, said Mr. Mitchell, who makes teaching it a priority and said it requires core strength and flexibility.

Hand and Arm Techniques
Stanley Shechter, 75, is still trying to master the dolphin kick, finding an alternating-leg flutter kick more effective. But he discovered that hand positioning after diving into the water can help shave time. He practiced at Asphalt Green on the Upper East Side of Manhattan (where he belongs to the Masters team), placing one hand over the other, fingers together to eliminate drag, the way Patrick Cantrell, his coach, instructed.

Mr. Shechter straightened his arms, keeping them close to his ears, and held the pose underwater. “It’s tough to hold your arms for that long,” he said. “But it works.”

He attributes his improvement to practicing five days a week, mindful not to go too far. That approach, too, represents training filtered down from many elite programs. Coaches and swimmers have discovered that less is sometimes more, especially in events no longer than 100 yards. In 2003, Mr. Shechter swam the 100-meter freestyle at the Masters national meet in 1:23.46. In May, he won the 75- to 79-year-old division at the nationals in the 100-yard freestyle in 1:12.67.

That’s the Spirit
When improving performance, the psychological lift cannot be ignored. Tracy Grilli, 51, believes setting goals as a team makes a marked difference. Ms. Grilli is the administrator at the United States Masters Swimming national office in Londonderry, N.H., and belongs to a local team. But her Mighty Mermaids team is made up of friends averaging age 50 from New Jersey, California and Virginia.

To prepare for an open-water swim in July, Ms. Grilli charted their individual yardage online, for a virtual swim up the Mississippi River. “It is the people I swim with that make the difference,” she said. “I could swim alone and say, ‘I’m tired.’ That’s not going to make me swim any faster.”

Turning Back the Clock
Not every swimmer over 40 can set records. For many, being fit is as much a goal as being fast.

Andy Weiss has thick white hair and a chest scar from bypass surgery but looks younger than his 87 years. “A lot of people call me a freak,” said Mr. Weiss, who swims an hour three days a week at Asphalt Green, where he is a Masters team member. “After swimming I feel wonderful.”

He won two silver medals and a gold medal at the May nationals, but says he enjoys the water’s revitalizing power. His tips for improving?

“Don’t smoke, get a good coach, get enough sleep, a full eight hours,” he said, before adding with a laugh: “And don’t get older.”

Aging has not hampered Marie Kelleher. She swims four days a week at a Y.M.C.A. in Richmond, Va., logging a half-mile each day, alternating strokes for 30 minutes of laps. At 95, she won her age group at a regional Masters meet in February, with a time of 3:02.75 in the 100-yard freestyle. “I started swimming because I wanted to keep in shape,” she said. “As long as I can drive myself to the pool, I am going to keep swimming.”

She was impressed, if not inspired, by Ms. Torres. “How old is she again?” Ms. Kelleher asked.
When told 41, she laughed and said: “Well, I’m more than twice her age.”

Source:http://www.starnewsonline.com/article/20080821/ZNYT04/808210309&title=Getting_Better_With_Age__Dive_In

24-karat tips from America's Olympic hopefuls

2008-08-21T14:08:00.000-07:00

Visualize success

Kara Goucher, 30
Portland, Oregon

Sport:
Track and field
"On hard days, I picture myself crossing the finish line and being elated. You have no idea how many times I've already 'won' the gold!"

Make your own rules

Dara Torres, 41
Parkland, Florida

Sport: Swimming
Last August, 23 years after her Olympic debut, the new mom broke the American record in the 50-meter freestyle. The message she wants to send to her daughter: "Don't put an age limit on your dreams."

Sculpt sexy shoulders

Candace Parker, 22
Los Angeles

Sport: Basketball
This past spring, after winning her second NCAA Championship at the University of Tennessee at Knoxville, Parker joined the WNBA, where she plays for the Los Angeles Sparks. To stay fit on the road, the 6-foot-4-inch hoopster works out in her hotel room. "I lie facedown on the bed and 'swim' freestyle and breaststroke to strengthen my back and shoulders," she says.

Downsize your thighs

Becca Ward, 18
Portland, Oregon

Sport: Fencing
Want the secret to a toned, honed lower half? Ask a fencer. "Our lead leg gets so strong," says Ward, who strengthens (and evens out) her thighs with twisting walking lunges: Holding one 10-pound weight at chest level in both hands, lunge forward with right leg; with right thigh parallel to floor, knee over ankle, twist torso right. Return to standing. Repeat on left. Do 10 reps.

De-stress in an instant

Shawn Johnson, 16
West Des Moines, Iowa

Sport: Gymnastics
"I listen to calming music to help stay focused and to keep my butterflies at a minimum. Kate Nash is my favorite."

Enjoy sweet satisfaction

Katie Hoff, 19
Towson, Maryland

Sport:Swimming
"For a quick snack, I love [Hostess] 100-calorie mini-muffin packs. You know how many calories they have, so you don't have to worry about overeating," Hoff says. Her other eat-sweets-and-still-stay-slim strategy? "I try to keep my splurges to once a week," she says. "I like to split a piece of Oreo cheesecake with a friend. Delish!"

Perform under pressure

Abby Wambach, 28
Hermosa Beach, California

Sport: Soccer
"Whatever I do, I do to the best of my ability. Knowing that takes stress out of the outcome."

Save your skin from the sun

Deena Kastor, 35
Mammoth Lakes, California

Sport: Track and field
"I take skin care very seriously," says Kastor, who won a bronze medal in the 2004 Olympic marathon a year after being treated for stage II melanoma on her shoulder and right arm. "You need more than a pair of shoes to run: a cap, sun-protective clothing and generous amounts of sunscreen. I like Neutrogena SPF 70."

Tighten and tone your tummy

Kerri Walsh, 30
Hermosa Beach, California

Sport: Beach volleyball
Running and jumping on the sand for up to three hours a day is one way to sculpt muscles, but the 6-foot-3-inch Walsh's sexy midsection could be courtesy of pilates, which she practices three times a week. "It makes you more flexible, so you're stronger and more stable, too." Her prized move: the Teaser. Lie faceup, arms overhead on floor. Roll torso up as you extend legs to 45 degrees, reaching hands toward toes. Return to start; repeat three times.

Find your inner motivation

Allyson Felix, 22
Los Angeles

Sport: Track and field
"I'm not superstitious, but before each race, I pray that I'll represent God well. That's what it's all about for me," Felix says. "But a gold would be nice, too!"

Face your greatest fear

Haley Ishimatsu, 15
Indianapolis

Sport: Diving
"I'm actually scared of heights," confesses Ishimatsu, who regularly dives off a 10-meter platform. "Doing a dive gives me something else to think about. If I have to just jump straight off? I can't do that!"

Give back to your body

Jessica Mendoza, 27
Camarillo, California

Sport: Softball
"Post-workout, I refuel with a banana, peanut butter and berry smoothie. It's very sustaining."

Source:http://www.self.com/fitness/workouts/slideshows/2008/07/0721olympics_slides?slide=1

2 minutes stride guide Video

2008-08-21T10:50:00.000-07:00

Good form makes running easier. Try these tips from two-time Olympic gold medalist Gail Devers to put more spring in your step.

Having trouble viewing the video? Check to see if you have the latest versions of Real Media Player or Windows Media installed.

What ordinary cyclists can learn from Chris Hoy

2008-08-21T05:16:00.000-07:00

Britain's cycling heroes in Beijing were a class apart, but they showed techniques that anyone who rides a bike - whatever their ability - can benefit from.

The past few years has seen a boom in cycling in the UK, with one in four regularly getting on the saddle according to Cycling England - to get to work, enjoy the countryside or race for clubs.

Reaching speeds of 70 km/hr is not advisable, of course (let alone achievable for most riders). Elite cyclists like Chris Hoy and Victoria Pendleton are more concerned with speed than safety and comfort, which are two key considerations for non-competitive cyclists, but there are lessons to be learnt.

BE AWARE OF THE SLIPSTREAM
Television viewers will have seen compatriots in the road races taking it in turns to go in front, and cyclists in the sprint events playing cat and mouse at the start of the race. That's because there is an energy saving of up to 30% for the cyclist that tucks in behind.Jonny Clay, bronze medallist in the team pursuit at the Sydney Games in 2000, says: "In front you are punching the hole in the air and what's created behind you is drag, a vortex of air which means you have less effort to put in. But your front wheel has to be within a foot of the rear wheel of the rider in front."

Cycling on the UK's busy streets is hazardous enough without riders trying to get right up behind the cyclist in front. But it is a principle that can be used on open roads when appropriate.

"The bigger the group you're riding in, the bigger benefit you will derive, even more than 30% in a large group," says Mr Clay. "But in terms of recreational cyclists, we don't want people falling off because they are riding too close.

"People must pay attention to traffic and road junctions, but you do see some commuters riding into work who may be more experienced riding together and riding behind one another."

PEDAL EFFICIENTLY
Notice how smoothly the Olympians pedal with a full motion throughout the revolution, which means their bodies don't rock, says Mr Clay. If the pedals were a clockface, then many cyclists make the mistake of pushing down only from 1 o'clock to 4 o'clock, which is inefficient.

"What cyclists need to think about is trying to create power through the full cycle if possible, not just pushing down. Most bikes now come with a pedal clip and a toe-strap and can produce a more even spread of power.

"The foot clicks in like on a ski and the ball of the foot should be on the central axis of the pedal."

USE GEARS SENSIBLY
Track cyclists in Beijing have no gears or brakes. Their mechanics can change their gears in between heats. But the bikes in the road races have between 18 and 20 gears.

Ordinary cyclists often make the mistake of using the big gears but that's not efficient as the legs push more slowly, says Mr Clay.

"There's an optimum gear to use depending on your speed and conditions - a headwind or tailwind, up and downhill. Feel is very important, and practice."

STAND UP WHEN YOU NEED TO

As Victoria Pendleton mounted the attack that won her a gold medal in the sprint, viewers saw her lift herself off the saddle to apply more power to her pedalling. It's a tactic that all cyclists can use, but they should use it sparingly, maybe when accelerating away from traffic lights or going uphill.

Jim Riach, education manager at Cycling Scotland, says: "Standing up means you can change your position. It's more effort but when you're starting to feel uncomfortable you can stand up, usually when riding uphill. Some people prefer to sit down and pedal and they could be more effective doing that."

LOOK BEHIND YOU
Just like the track sprinters who watch every move of the rider behind, so cyclists on UK roads should look behind them regularly, says Paul Robertshaw, a cycle trainer at Birmingham City Council and a triathlon coach.

"The track cyclists and sprinters look behind while in front, to look for any move and to make sure they don't miss anything. Even at that level, the golden rule of cycling of looking behind them is a great skill to acquire."

Cyclists on the road should glance over their shoulder before undertaking any manoeuvre, whether passing a parked car or a junction, and before committing to a turn.

Experienced riders tend to look at the eyes of drivers and check they have been seen.

PLAN AHEAD
There is a support team of 70 behind the 14 Olympic competitors. Besides the coaches, there are psychiatrists, scientists, masseurs, engineers, designers and nutritionists.

It's a level of planning that makes your head hurt, but even recreational cyclists can benefit from thinking ahead, says Mr Robertshaw.

"If you're going off on a bike ride at the weekend, spend a bit of time planning where you're going. Birmingham, like many councils, produces a map of the city with all the bike paths, cycle-friendly roads, all the parks that have cycle paths.

"It's very easy for 10 or 15 minutes to come up with a route that's more fun or way into work that avoids the dual carriageways."

Writing down personal goals such as personal fitness or finding enjoyable routes will also help, says Mr Riach.

DRESS APPROPRIATELY
The Olympians wear a combination of Lycra and Gore-tex, which is much thinner than normal Lycra and is equipped with special padding, says Elaine Andersen of Hike, Bike and Ride. Although their gear is specially made, forms of it do reach the High Street.

"People behind the likes of Rebecca Romero develop the technology and then brands like Endura and Polaris buy a licence to use it to produce a product. And as the technology moves on, the price does come down."

In the autumn, the big thing will be bamboo base layers, with a two-piece retailing at about £25, says Ms Andersen.

Helmets reduce the risk of head injuries, but while the "aerohelmets" in Beijing were specially made, most in the shops are very similar on the inside, says Ms Andersen - what costs more is the design and the branding.

Not everyone wants to wear all the gear, so what might they be missing out on?

It's about comfort as much as performance, she says.

"There's nothing worse than doing a five-mile cycle ride in a pair of jeans, especially when it's hot or raining. The advantage to wearing proper gear is that you can cycle in any weather. And it dries very quickly, but cycle to work in a pair of jeans and you will be wet all day."

Source:http://news.bbc.co.uk/2/hi/uk_news/magazine/7571882.stm

Olympians Adopt Compression Apparel Technology and Break World Records

2008-08-21T02:52:00.000-07:00

Compression Apparel helps Olympians break more world records than the previous two Summer Olympics combined. A start-up company called Zensah® has created seamless compression clothing, making their compression clothing a more ergonomic fit for athletes.

The Summer Olympics in Beijing will be remembered for many years to come as the Olympics that shattered records like as easily as throwing a glass from the Great Wall of China. Olympians broke 74 Olympic records and 36 world records, and with 4 days left in the Olympics, the toll will surely rise. More records have been broken at the Beijing Olympics than the two previous Olympics combined hosted in Sydney, and Athens respectively. Today, athletes are better prepared from their training to their diet, to the clothing they wear. The dream of competing at the Olympics is bestowed upon a chosen few. While an event at the Olympics may last a few minutes, or even a few seconds, the time, dedication, and preparation can last a generation.

One of the best kept secrets among Olympians are the benefits of compression apparel in post workout recovery. Doctors have know for years the benefits of compression, which include increased blood circulation, muscle warmth, and reduction of muscle vibration. It is no coincidence that the swimsuits used to shatter multiple world records incorporated compression technology.

Over the past few years a number of performance apparel company's have been promoting the benefits of using compression clothing technology after a workout. The science behind this claims that using compression clothing after a workout an athlete increases oxygen blood flow to the muscles that is desperately needed by fatigued muscles.

By reducing recovery time an athlete can push their limits farther. Companies such as Nike, adidas, and Under Armour have promoted cut-and-sew compression technology. A start-up company called Zensah® (http://www.zensah.com) has created seamless compression clothing, making their compression clothing a more ergonomic fit. Zensah® uses proprietary technology, and claims that they are 2 years ahead of their competitors. Another difference is that Zensah® uses pinpoint compression tailoring to the physiological needs of an athlete.

Running legend, and 1972 Olympian Jeff Galloway said, "The Zensah® leg sleeve could speed up your performance and reduce recovery time. According to research and runner reports compression sleeves improve performance of the most important muscle for running -- the calf muscle. The Zensah® leg sleeve is the only calf sleeve which incorporates pin point compression to the calf area. I recommend it for use when traveling on flights to and from a marathon."

"Our compression clothing has a more ergonomic fit, has specially engineered compression zones, and is far more comfortable than any other compression clothing on the market," Ryan Oliver, Director of Marketing of Zensah, stated brashly. "We allow athletes to focus on their training, and competition not on their clothing."

Zensah® uses pinpoint compression to target different muscle groups. Helping reduce the risk of Deep Vein Thrombosis (DVT) commonly caused by sitting for long hours on an airplane. Olympians who wear compression clothing going to Beijing can assure that they will be ready for the games.

"There is no question that with the success of Olympic athletes it will raise the awareness of the benefits of compression clothing. We believe that Zensah® will benefit greatly since our technology is superior. Athletes always are looking for that edge, and Zensah® has that qualitative advantage," said Ryan Oliver.

Source:http://www.prweb.com/releases/olympics/compression/prweb1234594.htm

Scots deer are giving up prize assets to aid China's Olympians

2008-08-20T18:08:00.000-07:00

Highland deer are prized as 'the most virile

in the world.' Picture: Getty

FROM deep within the glens, Scotland's gamekeepers are supplying a secret ingredient which may explain why China's athletes have surged to the top of the Olympics gold-medal table.

Gamekeepers reveal today for the first time that they are exporting a secret weapon to China – the "pizzle" from Scottish deer.

Athletes use the male animal's sexual organ to boost stamina and for its alleged anti-inflammatory, immune stimulant and injury-healing properties.

Deputations of Chinese pizzle traders have been visiting the Highlands to view the deer, regarded as the most virile in the world, and have been training Scottish game dealers on how to process the parts for export.

The deer is a symbol of health and longevity in oriental medicine, with the first mention of their by-products noted more than 2,000 years ago.

Alastair Lyon, 42, head keeper on the Ralia and Milton Estate, confirmed the trade was part of the gamekeeping world. He said: "Stalkers sell off all the bits and the game dealer takes the carcase."

More than 100,000 deer out of an estimated 750,000 in Scotland are culled each year to prevent the herd and other animals starving to death.

Christian Nissen, managing director of Highland Game, venison and game dealers in Dundee, whose company received training from the Chinese, said: "The meetings with the Chinese have been one of the most interesting negotiations I have ever had.

"Every processor has the responsibility to attempt to sell as much of the carcase as possible.

"The pizzles are creating an extra income for the estate, just like the meat."

The pizzles, which are frozen or dried before export, are rich in protein, vitamins, calcium, magnesium and hormones and low in cholesterol.

Pizzles can be consumed in various ways – defrosted and eaten; mixed with alcohol, which is then drunk; served in soup; or dried and made into capsules or a paste.

One of the many Chinese athletes who use old-style remedies is Yao Ming, the star basketball player who said in April he would use traditional medicine to aid his recovery from ankle surgery. He said: "There is no reason to dismiss it. It's been used in our country for thousands of years."

Katrina Candy, head of media and education at the Game and Wildlife Conservation Trust in Scotland, said: "This is another example of how sought-after Scottish game is and how every part of the beast is useful and nothing goes to waste."

Finlay Clark, secretary of the Association of Deer Management Groups, an independent body representing those who manage Scotland's deer populations, said: "I have never tried it, but if there are any Scots athletes who want to give it a go I'm sure we could arrange it. However, I'm sure our gold medals have been won by sheer dedication and hard work."

Source:http://news.scotsman.com/scotland/Scots-deer-are-giving-up.4411987.jp

China pump billions into producing golden generation of Olympians

2008-08-20T17:36:00.000-07:00

The secret of China's Olympic success can be revealed: Money. And lots of it. There is no magic formula beyond big numbers.

Moulding them early: Chinese children practise their discipline from a young age at sports schools. Photo: Reuters

China has thrown millions of people and billions of dollars at producing a golden generation of Olympians.

Athletes are fed into an elite tier from specialist sports schools across the country, where children as young as six spend five hours a day perfecting their chosen disciplines. Every last child believes he or she is furthering the cause of China by excelling individually.

The model contrasts sharply with the British experience where sport is an informal business. In China it is strategic funded jointly by state and private cash. It is rare, for example, to see children playing football or any other sport in public spaces outside a club environment.

Athletes train in well-equipped, high-tech facilities, re-inforced by a dedicated support staff of coaches, medics and nutritionists. China will finish these Games with more than 50 gold medals, almost double that of the traditional standard bearer, the United States.

From table tennis to badminton, diving to gymnastics, excellence is fostered at key centres across this vast nation. Think cycling in Britain and multiply the effect across a range of Olympic disciplines.

Duoba, in central China, is said to be one of the finest high altitude training bases in the world. Formerly a huge military warehousing complex, the site was acquired by the Qinghai sports authority in 1982. More than £150 million was spent over the next 20 transforming it into a frontline facility for a raft of sports, including martial arts, swimming, shooting and athletics.

Qiandao Lake in eastern China was identified eight years ago as an ideal site to develop the national rowing facility ahead of the Athens Olympics. The Zhejiang Sports Bureau poured £4 million into the venture turning it into world class canoeing and rowing venue.

In Lin Dan, China has best badminton player on earth. Every trick he pulled to land Olympic gold in Beijing was learned at the Jinjiang Sports Complex in Fujan Province. The facility was built in 2002 with money from ex-pat Chinese, when badminton was on the floor in the country. Since then they have won world titles in men's and women's singles and women's doubles. The players benefit from the unique practice of training in a pool full of a quartz sand. It helps improve movement and flexibility, apparently.

China pumped £50 million into a new football facility in Hongta, Yunnan Province. Completed in 2001 it boasts 11 full size pitches plus four indoor sports halls and is the base used by the national team.

It is the same story in Zhangzhou, the volleyball base, Zhengding, the centre of excellence for table tennis, and Jiangmen, the national tennis centre, about to acquire 12 new courts.

Set in this context, taking account of how the global sporting deck is stacked, Britain's performance at these Games is a miracle.

Source:http://www.telegraph.co.uk/sport/othersports/olympics/2590136/China-pump-billions-into-producing-golden-generation-of-Olympians---Beijing-Games.html

Gold medalist learned from the best in East St. Louis

2008-08-20T17:26:00.000-07:00

By Helene Elliott - Ask Dawn Harper where she's from and she will say East St. Louis, Ill., a city notorious for its hopeless poverty and tragic blight.

She actually grew up in nearby Belleville, in a secure home with caring parents. But it was in East St. Louis that she came to know the person who taught her she could negotiate any hurdle, not only those laid out on a 100-meter course.

Harper was a youngster when she met Jackie Joyner-Kersee, who had emerged from East St. Louis to be crowned an Olympic champion three times and medalist six times but returned to open a community center for kids.

Harper, a six-time state hurdles champion, was coached in high school by Nino Fennoy, who had coached Joyner-Kersee. And like Joyner-Kersee, Harper believed that track and field would be her ticket to a good education and rewarding life.

"She was a big influence," Harper said. "I remember just sitting in the track club and she would sit down and have talks with us and tell us, 'Go for your dream. Never give up on yourself.' "

Harper followed Joyner-Kersee's path to UCLA, graduating in 2006. She also followed Joyner-Kersee's lead by choosing Joyner-Kersee's husband, Bobby, to coach her.

And on Tuesday she followed Joyner-Kersee to the top step of an Olympic podium. It's a destination few believed she would reach, especially after she had arthroscopic knee surgery in February and made the U.S. Olympic team by seven thousandths of a second.

Ignoring her jitters and the gasps generated when leader and seemingly certain winner Lolo Jones stumbled over the next-to-last hurdle, Harper won the gold medal in a personal-best 12.54 seconds. She couldn't believe it at first, or for hours afterward.

"It hasn't sunk in yet," she said. "I have the medal and I'm holding it but it's so surreal. It's a blessing.

"It's going to hit me maybe in the morning and I'm going to cry, thanking God."

Jones did her crying on the track at the Bird's Nest Tuesday, bemoaning the fates that led her to take such an ill-timed misstep. She wasn't alone in her misfortune.

In the preceding race, the women's 400, overwhelming favorite Sanya Richards faded from first to third when her right hamstring tightened and consigned her to run as if mired in quicksand.

At least Richards won a medal, finishing in 49.93 seconds, behind Great Britain's Christine Ohuruogu (49.62) and Jamaica's Shericka Williams (49.69). Jones finished seventh.

Sally McLellan of Australia and Priscilla Lopes-Schliep of Canada won the silver and gold behind Harper, each timed in 12.64 seconds. Damu Cherry of the U.S. was fourth, at 12.65.

"You hit a hurdle about twice a year where it affects your race. It's a shame it happened in the biggest race of my life," Jones said.

"It's hurdles. You have to be over all 10 or you're not meant to be the champion. Today I was not meant to be the champion."

Harper won Tuesday despite recording the seventh-best reaction time in the eight-woman field. For igniting the spark that fueled her steady, strong finish, she can thank Kersee, whom she has known since she was in junior high.

"Dawn was struggling with this moment for a long time," he said. "Last summer me and her had a knockdown, drag-out argument after the world championships because I thought she could make the world championships team, but she lost focus.

"Jackie talked to her last summer. Then last summer she went through the European season for the first time, and that's when she broke through and started running 12.60s. She came back this year believing she could make the Olympic team and win an Olympic medal, particularly gold."

Jeanette Bolden, who doubles as UCLA's track coach and head coach of the women's Olympic team, recalled watching Harper push herself to recover from knee surgery while a Bruin.

"It doesn't matter who people predict supposedly to win if you have faith and confidence in yourself. Dawn's always had a lot of confidence in herself," Bolden said. "She's just had a lot of ups and downs in her career.

"Good things do happen to good people."

The previous Olympic 100-meter hurdles champion was also a UCLA alumna: Joanna Hayes, Harper's training partner. They followed in the spike prints of Gail Devers, who had a remarkable career as a Bruin hurdler and sprinter and won three world hurdles titles and two Olympic 100-meter dash gold medals.

All of them have Joyner-Kersee to thank for showing them the way.

Joyner-Kersee didn't make the trip to Beijing, but she sent Harper an encouraging e-mail. "She told me to stay focused and run your race," Harper said.

Nothing profound there, but her work had already been done years ago, when she inspired a young girl to follow her dreams and her heart to a destiny that seems more fitting by the second.

Source:http://www.chicagotribune.com/sports/olympics/chi-080819-olympics-harper-hurdles,0,7755507.story

What was Michael's Target before every swim

2008-08-20T08:09:00.000-07:00

His sight was only on No. 1 and nothing else

Your Road to the Olympic Rider

2008-08-20T04:40:00.000-07:00

Steps to Becoming an Olympic Rider

Riders usually start out by being involved with Pony Club, 4-H or other local riding organizations. You may also compete in local schooling shows and open show circuits or be part of a highschool or college team. A good coach will be essential to coach you through these competitions. Each state or province will have its official organization that organizes circuits in one or more particular discipline.

Young Riders Programs are offered throughout North America and are open to all youth riders from 14 to 21. Young Riders offer progressive levels of competition and is an introduction to competing under FEI rules. Top riders qualify to compete in The North American Junior and Young Riders Championships (NAJYRC) and are invited to compete by their equestrian federation in Central America, the Caribbean, Bermuda, as well as each province of Canada, each USA Equestrian Zone (Show Jumping), USDF Region (Dressage), and USEA Area (Eventing).

Young Riders is also a stepping stone to being selected for a national team like the Canadian or United States Equestrian Team. You will have to prove yourself by placing consistently in major competitions such as Rolex and Badminton. From the best of these riders a national team is chosen. From this pool riders are chosen that will compete at World Championships, Pan-Am Games and the Olympics.

The dream of taking of backyard horse to the Olympics is very unlikely. At the level where riders are competing on an international level each will need a pool of horses. Most will be leased and many imported from Europe, although there are programs promoting the breeding of international level competition horses in North America. Extensive travel is required and riders may need sponsorship to fund their competition expenses.

Source:about.com

What does it take to grab gold?

2008-08-20T04:25:00.000-07:00

Being enthusiastic about your sport sometimes isn't enough to reach Olympic calibre - the best of the best often have unique characteristics that help them excel

What is it that makes a good athlete great? Is it the 10,000 hours of training experts say is needed to make it to the top? Or are elite athletes genetically destined to excel?

Here are some of the leading experts in their fields weighing in on what it takes to become an Olympian.

Swimming
Look no farther than Michael Phelps - who has won eight gold medals at the Beijing Olympics - when envisioning the perfect swimmer's body.

"Long levers help," said Peter Carpenter, head coach of the Pointe Claire Swim Club and age-group coach of Canadian Olympian Tobias Oriwol.

But it's not just long arms that help swimmers power their way to the end of the pool. Big hands catch and pull a lot of water, and big feet and flexible ankles and knees add whip-like power to the kick. Also on the checklist of physical attributes are narrow hips and a small curvature of the lower spine (no J. Lo butts), which assist in streamlining a swimmer's long torso.

Most swimmers start young. The best age is about 7, Carpenter says, as it takes years to learn the technical side of the sport. Swimmers must learn four strokes, each of which includes movement patterns that exist only in an aquatic environment.

"The complexity of the technical skills to be mastered can't be underestimated," Carpenter said.

And then, of course, there is the work ethic. It takes a special person to spend four hours a day, every day, staring at a black line while swimming up and down a pool. And if you start at the age of 7, which most of the best swimmers do, and continue well into your 20s (or 40s, if you are American Dara Torres), suffice it to say that you've gotta love getting wet if you hope to reap success.

Rowing
Rowing is one of the rare sports that doesn't demand an early start. Many of the world's greatest picked up an oar for the first time in university. That doesn't mean you can put down the remote, hop in a boat and become successful: Most rowers started out as good athletes before transferring their strength and stamina to the boat.

Fortunately, it doesn't take decades to learn how to move an oar through the water. So while there is a technical side to the sport, once you master it, all you have to do is repeat it over and over again at increasingly high speeds.

It helps if you have some height to work with. A male heavyweight rower typically tops 6 feet by two or three inches, and a female heavyweight hovers around the 6-foot mark.

"If you're shorter, you must be very gifted," said Jennifer Parfitt, domestic development officer at Rowing Canada.

The other important factor for rowers is the ability to go

all-out for six gruelling minutes. While that may not seem like a long time, the effort needed is so intense that it's not unusual to throw up over the side of the boat after a tough race.

It's that physical and mental toughness, combined with height, that distinguishes the top rowers from those who don't make the cut.

Beach volleyball
Beach volleyball players need top-notch overall skills to make it in the sand. Compared to players of the indoor game, who are in teams of specialists, beach volleyball players have to do it all - receive a serve, block, hit and set. They also have to cover a lot of court, which means they need agility, superior fitness and quick reaction time.

Most players are tall; male blockers are well over the 6-foot mark and women measure close to 6 feet. Defenders can be shorter, but they need good jumping ability and a quick, agile body to compensate for their lesser height.

According to Brian Hiebert, Canada's beach volleyball high performance director, Canadian beach players are recruited from the indoor game and move to the beach at around 18 or 19 years of age. In California and Brazil, however, more and more players learn the game on the beach and stay there. That being said, the average age of the players in Beijing is 29 for women and 31 for men, making it a late-developers' sport that benefits from experience.

Marathon running
"Only one out of every 1,000 has the qualities to succeed at marathon running," said Guy Thibault, a researcher for Quebec's Department of Sport and Physical Activity and former coach of Quebec marathoner Jacqueline Gareau.

Those rare qualities include an impressive VO2 max (the maximum amount of oxygen one is able to consume), a slight physique and the capacity to run at a high intensity for an extended period of time.

Most of these physical attributes are born, not bred, but genetic gifts won't automatically place you at the front of the pack. Marathoners put in lots of miles, many of which are done at a quick pace, so the physical and mental capacity to endure maximum effort is a must.

The endurance gene shows itself at an early age, but the best time to start developing the attributes necessary to run marathons is 14 or 15. Even then, it's best to start with more middle-distance running (five or 10 km). Thibault says some of the best marathoners were former middle-distance athletes who translated their superior VO2 max into a competitive marathon distance of 42 km.

Source:http://www.canada.com/montrealgazette/news/arts/story.html?id=1afdb1a6-fa3e-4639-ae15-66ce4e2bc370&p=1

What's so SPECIAL about Orange County

2008-08-20T03:24:00.000-07:00

Here is further proof of Orange County’s awesomeness: 47 of the 596 athletes on the US Olympic team are from Orange County. Mission Viejo in particular (the greatest city in the greatest county ever) has a proud history of producing some of the greatest swimmers and divers through the Mission Viejo Nadadores, one of the country’s largest swimming and diving clubs. Some notable Nadador olympians include diver Greg Louganis, Larsen Jensen, and Dara Torres.

Honoring Orange County’s Olympic connection is this video of the 2008 Mission Viejo Invitational at the Nadadores aquatic center. There aren’t any olympians in this video, but you get to see the inside of the place where gold medalists are made.

Source

Olympic Training Secrets: Your Gold-Medal Game Plan

2008-08-18T22:18:00.000-07:00

Three United States Olympians share the training secrets that make them faster, stronger, better (no doping required).

Endurance
When the world's top athletes march into Torino Stadio Olimpico for the opening ceremonies of the Winter Games in Italy this February, they will embark on a 16-day quest to determine the best of the best in 14 sports—plus curling. We asked Eric Heiden, 47, five-time 1980 gold medalist-turned-head physician for the U.S. speed-skating team, to help identify which U.S. athlete would have the best tips for weekend warriors who want to improve endurance, power and speed. His answers were both predictable, "Speed skaters know from fit," and surprising, "Cross-country skiers are, hands down, the fittest." Use the Olympic advice assembled here to help you improve your 5K time or power through your turns on the slopes. (Sorry, curlers: Scrubbing ice with a broom didn't make the cut.)

Rebecca Dussault, Cross-Country Skiing
Considered America's best bet to bring home a medal in cross-country skiing, this resident of Colorado has won seven U.S. national championships.

Main Ingredients: "I've done so many sports, and this is by far the one that hurts the worst," says Dussault, 25. "Both strength and endurance are huge components."

How She Prepares: Dussault endurance-trains every day and hits the weights three times a week. "Cross-country skiers are some of the most fortunate athletes, because whatever trains us cardiowise can be considered cross-country training. I roller-ski, run, bike, hike, and even rock climb to get a workout."

STEAL THIS MOVE: This routine works equally well for runners who want to improve in endurance races such as a 5K or 10K and for Nordic skiers. Try it outside or on a treadmill.

• Jog slowly for 15 minutes as a warm-up.
• Then, to loosen leg muscles, sprint for ten seconds and follow with a ten-second jog. Repeat.
• Run at your 5K race pace for two minutes.
• Jog for two minutes.
• Repeat the two-minute speed intervals six to eight times, with a recovery jog after each.
• Jog 10 to 15 minutes as a cooldown.

Keep in Mind: If you can't hold your form and speed after a few repeats, stop. Next time, slow it down

Power
Vonetta Flowers, Bobsledding
When Birmingham, Alabama-native Flowers, 32, and teammate Jill Bakken won the women's bobsled in Salt Lake City in 2002, they were the first Americans to medal in the sport since 1956.

Main Ingredients: "Bobsledding combines power and speed," says Flowers. "Therefore I do a lot of strength training, running hills and stadium stairs, pulling a weighted sled, and sprint training with leg weights."

How She Prepares: During peak training, Flowers spends about three and a half hours each day speed training and three to four hours strength training by lifting weights and doing core-strengthening exercises.

STEAL THIS MOVE: Most of Flowers's strength exercises can be done around the house: This low-weight, high-rep routine will help prevent shoulder injuries among paddlers and climbers.
• Stand and press your back firmly against a wall, with your arms at your sides, holding small dumbbells or soup cans in your hands, palms facing in.
• Slowly raise your arms to shoulder height, being careful not to arch your back.
• Hold this position for one or two seconds, then lower your arms.
• Do five sets of ten repetitions.

Keep in Mind: As with all strength workouts, proper form is essential. Your

Speed
Speed Skating FitzRandolph, 29, took up speed skating at age four in Wisconsin the same winter Heiden made history in Lake Placid, New York. In 2002 FitzRandolph won gold in the 500-meter (547-yard) sprint, making him the world's fastest man on ice.

Main Ingredients: "Speed skating demands power and explosiveness," says FitzRandolph. "But if you don't have endurance, you start to pay the price after your first lap."

How He Prepares: During peak season, FitzRandolph works out five hours a day, split evenly between strength and endurance training. During the summer, a majority of his distance workouts are on a road bike, which engages similar muscles to speed skating.

STEAL THIS MOVE: This tempo workout will improve your endurance when tackling hills on a bike. You can do it on the slopes or trail with a flat area at its base or try using a resistance trainer.

• Ride for 15 to 20 minutes as a warm-up.
• Pedal uphill at a sprint, about 80 percent of your maximum pace, for 45 seconds to a minute.
• Glide down the hill, and ride slowly on the flats for six minutes.
• Repeat six times.
• Ride for 10 to 15 minutes as a cooldown.

Keep in Mind: Your goal is consistency of speed from the first rep to the last. If you can't keep pace, you've reached the point of diminishing returns.

DHEA: The Wonder Steroid? The Truth About DHEA

The Big Idea: The steroid DHEA (dehydroepiandrosterone) has been touted as a wonder pill that pumps up muscle mass, increases endurance, and amplifies one's sense of overall well-being. Sounds like something the FDA should be keeping a closer eye on, right? Turns out, Congress excluded DHEA from the list of supplements it banned in April 2005. Today, you can purchase the pills at your local health food store.

The Reality: If you're under 40, as I am, your body already produces ample DHEA. I tried a doctor-suggested five-milligram-a-day dose for a month and didn't feel a thing. After age 40, though, natural DHEA nose-dives, which is why the supplement has grown popular among mature triathletes. But according to Owen Anderson, Ph.D., editor of Running Research News, older athletes can reap the same benefits (greater strength, enhanced well-being) and avoid nasty side effects ("backne," anyone?) by simply improving their training: "Reach for higher-quality training, not the pill bottle."

Source:http://www.nationalgeographic.com/adventure/0512/sports/olympians.html

Secrets of Nutrition, Training, Motivation, Injury Preventation and Racing

2008-08-18T21:37:00.000-07:00

15 Olympians share there secrets with Sarah Lorge Butler.

Sure, they're logging 100-plus miles a week, training on $75,000 antigravity treadmills, and consulting a team of advisors and experts. But even seemingly superhuman elite athletes have struggled with the same issues we have, like how to fuel their runs, how to prevent injuries, and how to stay strong during the late stages of a race. Lucky for them, they've found solutions. And lucky for us, they're willing to share what works best.

Full Story

Secret weapons: The gears behind the gold

2008-08-18T18:07:00.000-07:00

The latest technology may be helping Olympians to break records in Beijing

The tech-edge
World records are tumbling fast at this year's Olympics. In fact, 10 world records were shattered in the first three days – in just the sport of swimming alone! Are the athletes that much fitter? Or is it the gear? "Not only have we seen a tremendous number of records fall, but we can expect a whole lot more," says Dave Zinczenko, editor-in-chief of Men's Health and editorial director of Women's Health. "That's because the athletes are training and even eating better than ever before, and they understand how their bodies work better than ever. But it's also because every sport seems to have introduced record-breaking technology to give nature a boost." Here's a rundown of the gear that's giving athletes an edge.

Swim like a fish
TYR Tracer Rise and Speedo LZR Racer: Swimming has certainly been the most talked about sport at the Olympics, and much of that is due to inspired performances, as well as state-of-the-art swimsuits. The Speedo LZR Racer uses ultrasonically bonded seams to help reduce drag so swimmers glide through the water in the same graceful way dolphins do. The effect is like painting on your swimsuit. And if you feel invincible in your suit, your body just might go along for the ride. It's mind over water!

TYR's competitive suit, the Tracer Rise, was worn most notably by Matt Grevers, who just picked up both a gold and silver medal in it. This suit uses compression panels that contour certain muscle groups to control movement. Basically, it's a Batman costume for swimmers. These panels keep the muscles of the body properly positioned, so it ensures that oxygen efficiently makes its way through the body. (These suits aren't just a second skin; they improve on skin!)

Camera ready
Dartfish technology: The camera reveals every flaw. And in this case, it can reveal split-second flaws in a player's form. Dartfish uses digital video and software that breaks down movement into fractions of a second, from start to finish, so even the tiniest of flaws – invisible to the naked eye – become visible. On Dartfish, a sprinter who leaves the blocks just a millisecond too slow would look like Archie Bunker getting out of his recliner. You can even show that sprinter running against himself in other races, to see where he has succeeded or failed. (That may be the only way anyone can beat Michael Phelps, in fact. On Dartfish, swimming against himself!) What's amazing is that competitors are using the technology against each other: The French handball team used it in preparation for the Olympics to scout other teams to break down their opponents' strengths and weaknesses.

All sports
Suunto T6: Forget filaments and microchips: The greatest technology is ultimately the human body, so the harder and smarter you train, the better you can perform. The Suunto T6 may look like your standard heart rate monitor, but it also calculates your excess post-exercise oxygen consumption, or EPOC. The higher your EPOC, the harder you've just worked out, as the muscles require additional oxygen to replace that used during your practice session. You don't always want to kill yourself in training though, so knowing the exercise load, athletes can make an optimal training plan and to avoid both over- and under-training. Just to give you an idea of how much athletes value this device, those using the previous model in the 2006 Winter Games won a combined 34 medals, more than any other single country.

Drink to this
PureSport: You've heard of carbo-loading, which is when athletes eat a whole lot of pasta before and after a big race? Well, athletes are realizing that a more balanced nutritional load will help them bounce back from a race faster. PureSport is called a "nutritional delivery system." We used to have food, now we just have "nutritional delivery systems." This one was designed by John Ivy, chairman of Kinesiology and Health Education at University of Texas. It's meant to be consumed within 30 minutes of completing a workout to maximize the replenishment of energy used during exercise, as well as ensuring speedy muscle recovery. Think about how precise this is: PureSport has a carb-to-protein ratio of 2.67 to 1. Way more scientific than spaghetti and meatballs. It's particularly popular with the US Swim Team; Michael Phelps says, "It's "the best performance drink I've ever found." By the way, you can get almost the same effect by drinking chocolate milk after a workout, which has a similar carb-to-p rotein ratio and has spread from preschool to professional athletes in recent years. Studies show that chocolate milk speeds workout recovery faster than regular milk, and faster than many sports beverages. (Just watch out when they start dumping it on coaches' heads; sour milk is a tough smell to get rid of!)

No sweat
Nike's USA team basketball jerseys: When you have to dunk over a giant like Yao Ming, you need all the vertical lift you can get. For years, sneaker companies have been trying to make lighter basketball shoes, but what about the jerseys? To put even more pop in Team USA's vertical, Nike eliminated 25 centimeters of material to reduce the weight of the jersey by 31 percent. (And when players try to grab some jersey to keep Kobe from jumping out of the gym, they'll come up empty-handed.) The back is also notable: It's made of a special mesh called Aerographics that uses half the typical amount of yarn, to be even lighter and to cool the player.

Up to bat
The Mizuno Frenzy Softball bat: Softball may be in its last run at the Olympics, but this bat will help it go out with a bang. The Mizuno Frenzy – the one used by the U.S. women's team – uses the same carbon material found in the body of Boeing's new 787, triple layered on top of each other. The result is a bat with a 16 percent larger sweet spot and 38 percent less vibration, so the power goes into the ball, not the ladies' hands.

Victory kicks

The Zoom Victory middle-distance spike: Traditional sprint shoes are built for speed, but not built to last. Recall those legendary gold sneakers that Michael Johnson wore: They weighed in at 112 grams, but would collapse and split at the seams after more than 40 seconds – which was all the time Johnson needed. To design a shoe for middle-distance runners, Nike started from the ground up and weighed every component individually to create a shoe that could crack 100 grams but last in a longer race. The solution was to use something called the Flywire design, which is a support structure much like a suspension cable bridge. Additional weight was subtracted by punching a hole in the heel. The cool news for runners who will hit the pavement more than the track is that the Flywire design is being incorporated into more traditional running shoes as well. (But I don't recommend painting them gold; there was only one Michael Johnson, after all.)

Wet shoes
Adidas rowing shoes: When you think about rowers, you think about those awesome back muscles. Well, some of us do, I guess. But the legs are actually the ENGINE that propels the boat. At the beginning of each stroke, the rowers are kicking themselves back on a sliding seat, so they want the energy from their kicks to be going directly toward the front of the boat.

Adidas came up with a shoe that has outriggers on the sides, so all the force propels the boat toward the finish line. From a safety perspective, what's really cool is this familiar Adidas three-stripe design. Should the boat capsize, the rower can simply unhook these straps to release the shoes and escape quickly.

Source :http://www.msnbc.msn.com/id/26180010/?pg=6#TDY_OLY_DaveZGear

How to train like an Olympian

2008-08-18T08:38:00.000-07:00

By ELSA K. SIMCIK / Special Contributor to The Dallas Morning News

The Olympics are in full swing, and, as you watch them from the sofa (with or without a bag of chips), you're probably having a cliché daydream: you, on the podium, gold medal around your neck, tears in your eyes, smiling with pride as the national anthem is played.

Since getting to that point takes a combination of natural ability, extraordinary discipline and years of practice, chances are slim that it's going to happen. Still, we wanted to know, "Can regular exercisers do even a smidgen of an Olympian's workout?" We talked with Olympic coaches to get training tips.

TRACK AND FIELD: 'Break each event down'

Dave Wollman, Southern Methodist University's director of track and field and cross country, has four athletes competing in Beijing. While Mr. Wollman is thrilled for his protégés (shot-putter Michelle Carter, hammer thrower Libor Charfreitag and discus throwers Aleksander Tammert and Michael Robertson), he's no stranger to the Olympics. He's been sending competitors to the Games since 1984.

His approach to training throwers, jumpers, runners and sprinters? Start simply. "You break each event down into a lot of different kinds of drills. The event may have four or five different movements in it that, if you take them apart, you can work each movement separately," Mr. Wollman says. It's all about developing a motor pattern, something your mind doesn't need to think about. "It just happens automatically because you've trained it. So that's a very, very important aspect of Olympic training – that everything they do is done out of muscle memory rather than thought pattern," he says.

Training breakdown

"Olympians, when they do it right, they train four to five hours a day," Mr. Wollman says. His track and fielders work out in three areas:

Mechanical development: They break the event into segments and practice two to three hours, six days a week. Think drills, hurdles and sprinting.

Strength: Lifting weights in the gym, one to three hours a day, three or four days a week. (Three hours may sound daunting, but they rest between sets, Mr. Wollman says.)

Athletic development: "Being an athlete means all your muscle groups have to be conditioned, not just the prime movers," he says. That's why he has athletes focus on their core with exercises such as crunches and Pilates moves.

Tips for all

Run right: It may seem natural, but regular runners often do it wrong, Mr. Wollman says. "Developing the proper mechanics, proper foot strike [and learning] where you center your mass over the feet, that's all relative to how healthy you're going to stay," he says. He recommends using a trainer.

Posture makes perfect: If you maintain proper posture throughout a workout, you have a better chance to avoid overuse injuries to the feet, knees, ankles and hips, he says.

Cross-train: Take time away from your primary sport to do something else, he says, but make sure it's something you like. "If it's not fun, most people aren't going to do it," he says. "There are so many different options: kickboxing, shadowboxing, swimming, the elliptical machine."

Rest: "If you don't get the proper sleep, you don't get the proper recovery and you can't do the next workout," he tells athletes. "Your body can handle the work. Your mind needs the rest."

GYMNASTICS: 'Focus on fundamentals'

You probably remember gymnast Kim Zmeskal, who competed on the bronze-winning U.S. team at the 1992 Olympics in Barcelona. She's Kim Zmeskal Burdette these days. The mother of two trains gymnasts with her husband, Chris, through the Texas Dreams Gymnastics program at EveryBody Fits in Coppell. Their star competitor, Chelsea Davis, 15, made the Olympic training squad this summer, but she just missed making the U.S. team. "We're very excited for the experience to get her that far," Ms. Zmeskal Burdette says. Chelsea is "raring to go to be one of the ones for next year's world team and potentially all the way through the next Olympics," she adds.

Training breakdown

Chelsea trains six days a week with Sundays off. Four of those days, she trains for six to seven hours broken into two sessions (one in the morning and one in the evening). Two other days, she clocks in four hours at the gym. While Chelsea works on the gymnastic equipment (beam, floor, vault and uneven bars), she's not always doing routines. Instead, the coach has her focus on fundamentals:

Conditioning drills: During the first hour of every practice, they go through conditioning drills such as running, punching, squat jumps and flips. These moves help train the body to hit the floor and punch the vault board with maximum quickness, Ms. Zmeskal Burdette says.

Separate parts: Then they do exercises for specific parts of the body such as the midsection (crunches, knee-ups on hanging bars) and upper body (lots of handstand work).

Tips for all

Use your body weight: Ms. Zmeskal Burdette doesn't use much equipment in her training program. "We're able to come up with hours and hours of different types of things to keep it different that are just using your body, and it develops a strong gymnast."

Balance: A beam exercise that can be done on the floor, Ms. Zmeskal Burdette says, is the calf raise (up on your toes then flat on your feet). It tones the calves and strengthens the core.

Run like a gymnast: Have you ever jogged barefoot? Gymnasts do it all the time (indoors, of course). They also run on the balls of their feet, lift their knees and sometimes jog backward. These variations may look silly, but they build strong calves, quads and hamstrings, Ms. Zmeskal Burdette says.

Be consistent: "If you do a lot of big training and then stop, you don't get the same effect," she says. "Making sure you're committed to doing a schedule, I think, is going to be the biggest part of success, whether it's training to be an Olympic gymnast or training yourself to be in shape."

SWIMMING: 'Practice is good, but perfect practice is better'

In his 29 years as the head men's and women's swimming coach at Texas Christian University, Richard Sybesma has seen his share of top athletes. He coached Olympic swimmer Walter Soza, who represented Nicaragua at the 1996 games. And this year, two swimmers from his team went to the Olympic trials: Jonathon Berrettini and Scott McCracken.

Training breakdown

In the pool: The National Collegiate Athletic Association allows college swimmers to train for no more than 20 hours a week, so Mr. Sybesma's team works out three mornings, five afternoons and a Saturday morning during the most intense training periods. "If you were training for the Olympics, you might want to train more than 20 hours a week," he says. Mr. Sybesma says that 75 to 80 percent of their time is spent in the pool, swimming laps and working on technique. "If you're a sprinter, you're not going to need to do as much aerobic work, and if you're a distance swimmer you'll need a ton of aerobic work," he says.

On land: The rest of the time, they're cross-training on land, lifting weights, taking spin classes, even doing yoga. "Our goal is to make them a better athlete out of the pool, make them stronger and faster and make them a better swimmer in the pool," Mr. Sybesma says.

Tips for all

Jump in: The best thing someone can do to become a better swimmer is to simply swim, he says. "There's nothing that can replace just training those muscles to swim."

Learn the proper technique: It's best to get proper technique ideas, he says. "Practice is good, but perfect practice is better."

Take advantage of the water: Any type of activity in the water is great, from water aerobics to masters swim programs, Mr. Sybesma says. It builds endurance and relieves pressure on the joints.

Swim for a change: If you've hit a plateau in your exercise or weight loss routine, swimming may jump-start it. If you're new to swimming, and you start doing it three to four days a week, you should see results, Mr. Sybesma says.

SOCCER: 'Use your imagination'

Last month, Dax McCarty, midfielder for FC Dallas, was promoted from an alternate to a full-fledged player on the 2008 U.S. Olympic soccer team. One of his biggest supporters is FC Dallas' head athletic trainer, Joshua Watts, who worked closely with Mr. McCarty to get him into Olympic-level shape. Mr. Watts has been on staff with FC Dallas for seven seasons, but this will be his first Olympian.

Mr. McCarty underwent surgery for a sports-related hernia a few months ago, so Mr. Watts had to develop a training program that was safe yet intense.

Training breakdown

During the height of training, Mr. McCarty worked out about three hours a day, five days a week.

Core training: Mr. Watts focused on getting Mr. McCarty's core strong by using unstable surfaces such as a Bosu, a DynaDisc and foam pads. "He stands on them, and then we would incorporate a ball with it so he's getting technical work, touching the ball," Mr. Watts says.

Drills: "We did a lot of drills that were intense and short in nature with very minimal rest," Mr. Watts says. Setting up cones three to five yards apart, Mr. Watts had Mr. McCarty do lateral shuffles, working on different passes. After he mastered that, Mr. Watts made the drills more complicated and moved the cones farther apart.

Strength: In the gym, Mr. Watts has Mr. McCarty and other FC Dallas players do traditional weight workouts, making sure the moves are quick and explosive.

Tips for all

Use your core: Doing a weight workout on an unstable surface such as the Bosu ball will strengthen your core, says Mr. Watts (although he recommends starting on the floor and working your way up). "If your core can't handle everything I'm asking your arms and legs to do, your weakest link is going to break," Mr. Watts says.

Play ball: Mr. Watts likes moves such as using a wood-chopping motion with the medicine ball. You can make it fun by doing throws with a partner, he says.

Get creative: "Use your imagination," Mr. Watts says. "As an exercise becomes too routine, too simple, change things up. Instead of doing a bench press on the bench, you lie on a big Swiss ball." Unsure about what to do? Mr. Watts recommends observing others at a gym. Or ask a trainer.

Source :http://www.dallasnews.com/sharedcontent/dws/fea/healthyliving2/stories/DN-nh_training_0812liv.ART.State.Edition1.27fbdea.html

Gold Medal Olympian Issues Training Tips

2008-08-18T07:47:00.000-07:00

To promote fitness for a healthy lifestyle, Gold Medal Olympian and spokesperson for the 32nd Annual Tufts Health Plan 10K for Women - Joan Benoit Samuelson - has issued training tips to help runners prepare for a 10K race.

"With the excitement of the Olympics and renewed focus on physical fitness, it's important to note that you don't have to be a world-class athlete to run a 10K and enjoy all the health and fitness benefits that it brings," said Joan Benoit Samuelson, Olympian and Tufts Health Plan 10K for Women spokesperson. "Research shows that a healthy lifestyle that includes regular physical fitness is critical to long-term health. Running or walking a 10K is an achievable goal for most people regardless of age or fitness ability."

To help people prepare for the Tufts Health Plan 10K for Women or any 10K race, Samuelson has issued the following guidelines. She recommends checking with a doctor before starting a fitness routine.

Vary Your Training
Training for a 10K doesn't always mean spending hours on a treadmill. It is important to keep your runs varied - drive to your favorite park, run by the ocean or downtown. A fresh environment will make your workouts more enjoyable and make it easier to stick with your schedule.

Prepare a Training Schedule
For optimal training, commit to running three to four miles about four times a week. Two of your weekly runs should be quickly paced or alternate between a normal running pace and short bursts of speed. This type of interval training will build your lung capacity and stamina, improving your pace as the weeks progress. Once a week, add a long run. If you're comfortable with five to six mile runs, you should feel confident about covering the distance on race day. You might even want to set a finishing time goal for yourself for the race. While many runners schedule a long run for a Sunday, some experts suggest alternating your workout will prevent "muscle memory pattern." Upper-body weight training should also be a part of any regimen, as total body conditioning will improve speed and mobility, as well as prevent injury. Push-ups, sit-ups and pull-ups three times a week will enhance your lean muscle. Your body's own resistance is the best tool in building upper-body strength.

Have the Proper Equipment
Be sure that your running shoes provide enough cushion to protect your joints. Running shoes should be replaced every four to six months (or 300 to 500 miles). It is recommended that you rotate between two pairs of running shoes to avoid injury when breaking in a new pair of shoes. Wear loose fitting clothes, and make sure you have sunscreen and are well hydrated.

Research the Course
Early on in your training schedule, research the race day course. If there are hills, add in the appropriate workout - a series of repeated short, fast runs up a moderate incline.

Build in Rest
Never hesitate to take a break from running one or two days a week. Add a day for cross training, take a walk, or rest entirely. Never run through an injury. Pushing your pain threshold could place you on the sidelines for weeks, if not months.

Make Adjustments the Week Before the Race
After seven weeks of training, your long runs should feel comfortable and your stamina should be at its peak. Make sure you rest and taper your training to allow your muscles to recover and rest. Fuel your body three days before the race by increasing your carbohydrate intake, and try to get plenty of sleep in advance because it is sometimes difficult to sleep soundly the night before a race.

Ensure Final Preparation for Race Day
Eight weeks of hard work will be put to the test on the big day. Prepare your body for the long run by keeping your muscles warm and loose, and making sure that you are properly hydrated. Eat a normal breakfast in the morning but do not eat within two hours of the race to prevent cramping. You are now ready for the 10K challenge.

About Joan Benoit Samuelson

A three-time winner of the Tufts Health Plan 10K for Women, current consultant to Nike, Inc. and an Olympic Gold Medalist and Olympic Hall of Famer, Joan Benoit Samuelson's name is synonymous with women's running. She won the Boston Marathon in 1979, setting an American and course record and won the Boston Marathon again in 1983 - this time breaking the world record. One year later, at the age of 27, she won the gold medal in the first women's marathon at the Los Angeles Olympics. On April 20, 2008, Samuelson participated in the Olympic Marathon Trials in Boston - she met her goal of running a sub 2:50 at age 50. She is currently co-chair of the Maine Governor's Council for Physical Activity. Joan Benoit Samuelson is married with two children, Abby and Anders. She is a devoted wife and mother, yet is able to maintain her commitment to the sport. Full bio: www.tuftshealthplan.com/tufts10k/runnerinfo/joan.php.

SOURCE: Tufts Health Plan

Is it real ? NASA-inspired swimsuit

2008-08-18T07:15:00.000-07:00

Everytime Michael Phelps and his almost-amphibious breed slice through water with deftness, you know what gives them the edge — ripped bodies, gangly limbs, a NASA-inspired swimsuit may be.

Swimmers from the US share these attributes with any of their counterparts in other countries, but if new reports are to be believed, then they owe their supremacy to a top-secret technology, a fluid mechanics study that could revolutionise swimming in the future.

Developed by professor Timothy Wei, head of Rensselaer Polytechnic Institute’s (Troy, New York) Aerospace, and Nuclear Engineering departments, the top-secret, state-of-the-art equipment was used by USA Swimming coaches to train Olympians.

For many years, swimming coaches have used computer modelling and simulation to hone the techniques of athletes. But Wei’s water flow diagnostic technology, originally developed for aerospace research with a video-based flow measurement technique known as Digital Particle Image Velocimetry (DPIV), has become the ultimate training aid that reports the performance of a swimmer in real-time.

“This project moved the swimming world beyond the observational into scientific fact,” a swimming coach raved.

The secret, Wei said, is in understanding how the water moves. The new system incorporates highly sophisticated mathematics with stop-motion video technology to identify key vortices, pinpoint the movement of the water, and compute how much energy the swimmer exerts.

“Swimming research has strived to understand water flow around a swimmer for decades because how a swimmer’s body moves the surrounding water is everything,” said USA Swimming’s Biomechanics Manager Russell Mark. “The ability to measure flow and forces in a natural and unimpeded environment hasn’t been available until recently, and Wei’s technology and methods presented USA Swimming with a unique opportunity that United States swimmers and coaches could learn a lot from.”

To prepare for his project, Wei has also attended number of swimming trials, including the 2007 and 2008 US Summer Nationals.

As a young researcher, Wei dreamed of measuring flow around swimming whales, but the idea never fructified. Recently, however, in the midst of his work with USA Swimming, Wei came close, working with marine biologists Frank Fish and Terrie Williams to measure the flow around swimming bottlenose dolphins at the University of California, Santa Cruz.

Source : http://www.newindpress.com/sunday/sundayitems.asp?id=SES20080817151828&eTitle=Sport&rLink=0

10 Tips For An Olympic Body - Experts Share The Diet And Exercise Secrets Of Olympic Athletes

2008-08-18T04:52:00.000-07:00

When the 2008 Olympic Games open in Beijing, millions will be marveling at all the athletes' bodies. Muscled legs, backs, abs, and arms - sure signs of the Olympic body, carefully sculpted for power, speed, and endurance.

But what does it take to get that Olympic body? And could the average Joe (or Joelle) ever hope to look like an Olympic athlete?

"Sure," says Sam Callan, an exercise physiologist and the coaching education manager for USA Cycling. "If you're willing to spend the time."

Of course, few people have the kind of time that Olympic athletes devote to their training. But even if your best "event" revolves around the remote, not all is lost. After all, when it comes to the competition for a healthy body, it's often enough to join the game.

So if you're ready to shape up, here are some cues from the pros to get you started

1. Know your body type.
2. Determine your goals.
3. Eat healthfully.
4. Eat frequently, with a mixture of protein and carbohydrates at every meal.
5. Watch the mirror, not the scale.
6. Drink plenty of water.
7. Ease into new exercises.
8. Vary your activity, but include the weight room.
9. Train regularly and consistently.
10. Consider hiring a personal trainer.

Full Story

Four top Olympic coaches reveal their greatest...

2008-08-18T03:53:00.000-07:00

Gold-Medal Secrets
By Michael O'Shea
Published: August 17, 2008

If you’ve been watching the first week of the Olympics, you’ve probably been inspired by the athletes’ incredible skill, determination, and—admit it—their bodies. Olympians may seem superhuman, but some of their training strategies can work for all of us. Here are the top tips from four of their coaches.

Eat More, Not Less
“The number one thing to avoid is getting too hungry or thirsty,” says Dan Benardot, who helped two American marathoners win Olympic medals four years ago in Athens and is a consultant to runners in Beijing. “The longer you go without food, the more your body breaks down muscle. Plus, not eating lowers your blood sugar and lessens mental sharpness—the last thing you want during a competition.” He suggests a small meal every three hours as well as fluids before, during, and after your workout.

But what should you eat? Helena Andersson, fitness coach of the U.S. women’s Olympic soccer team, recommends complex carbs like whole grains, plus fruits, veggies, lean protein, and healthy fats like nuts. “Our team has a good pregame meal,” she says. “It’s important to load the muscles with carbs so a high level of intensity can be maintained.” That’s true for both elite athletes and casual exercisers. You also should consider a mid-workout boost. “At halftime, the players have sports drinks to get sugar into the blood,” says Andersson. And after a sweat session? “A peanut butter and jelly sandwich or a banana with yogurt has the protein you need to recover.”

Stick to a Plan, Not a Routine
“You need to have a plan, with specific goals such as losing body fat or building core strength,” says Marv Dunphy, who has coached or consulted every U.S. men’s Olympic volleyball team since 1988’s gold medal-winners. “Then you gradually can increase your workout in time and intensity.” Know your limits, though. “The quality of your rest has to exceed the quality of your workouts,” says Dunphy. Overdoing it can result in injury, so take a break when needed.

Experts say cross-training is the best fitness plan. Varying your routine—for instance, jogging one day and doing yoga the next—ensures that your body constantly is challenged and helps prevent repetitive-stress injuries and boredom. “All the women on our team cross-train,” says Mark Schubert, head coach of the U.S. swimming team, who has led athletes to more than 25 Olympic golds. Dara Torres, who at 41 is the team’s oldest member and came to Beijing for her fifth Olympics, cross-trains with Pilates, yoga, weight training, and out-of-water aerobics. “She’s swimming her fastest times now,” says Schubert.

Make Adjustments
If you’ve been sidelined for a while, either because of an injury or because life simply got in the way, “work up gradually to the level of your previous workout,” advises Schubert. Otherwise, you risk getting discouraged or harming your body. And don’t give up on exercise completely just because you’re hurt. You can stay fit by concentrating on using other parts of your body. “For example, if you have a shoulder injury,” says Schubert, “you still can do cardio on an exercise bike.” For all of us, the secret to getting fit is to be inventive—and inspired!

Source: http://www.parade.com/health/0808/gold-medal-training-secrets

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2008 Olympic Champions Are Going Farther And Faster Than Ever Before … we too can do it!

Today’s athletes are competing into their 30’s and 40’s as well.
Take for instance 41-year-old Dara Torres, who is one of the oldest Olympians at the 2008 Olympics. Dara is a personal inspiration to me. Quoted for saying, “You can’t put an age limit on your dreams,” she is competing against (and defeating) women young enough to be her children. Unheard of? No. Unusual? Yes. And to prove that she has been competing fairly and naturally and not illegally doping, she has requested extra testing be done on her.

So what’s their secret?
Today’s champions endure intense training. They train longer and they train harder. They aren’t necessarily born with just the right genes. As Dr. Joyner at the Mayo Clinic stated, “Many genes contribute to performance, but it isn’t likely that one individual would have the right combination of all genes that would give you a natural competitive edge.” Dr. Joyner also attributes new world records being made to the fact that today’s athletes have improved medical care, plus there are many more athletes, from more countries, participating.

But there is one other secret they have that stands out.
These Olympic Champions have a strong mind and have a strong faith in themselves. With that faith, they are achieving world records. These athletes are proving to the rest of us that, whatever age we are, we can achieve great fitness, build good physique, and even fight aging. No matter what our health or fitness goals are, with good mental determination, we can achieve them.

But we first have to get off the sofa. And stop dreaming of being a champion, and go out and become one. No excuses!

Source :http://healthwellnesspost.com/todays-olympic-champions-are-going-farther-and-faster-than-ever-before-and-the-rest-of-us-can-too.htm

The Gold-Medal Workout

2008-08-18T02:35:00.000-07:00

To look like an athlete, you need to train like one. Our Olympic workout shows you how

By: Alwyn Cosgrove, Photographs by: Thierry des Fontaines,
Illustrations by: Kagan McLeod

Pound for pound, Olympic gymnasts are perhaps the strongest athletes in the world. But it's not because they pick up a lot of heavy objects. "I don't lift weights at all," says Team USA gymnast David Durante. "I'm either practicing gymnastics or doing body-weight exercises." Which just goes to show that you don't need high-tech training equipment to be strong and muscular. One problem, though: "Not just anyone can mount the still rings and do an iron cross," says Durante. "It takes years to develop the specific muscles that allow us to perform our routines." And that's why we've created a plan that will let you train your muscles the way a gymnast does but without having to be a world-class athlete. By combining the classic body-weight exercises (you'll add resistance to some) and cutting-edge training techniques found in this workout, you'll build shirt-splitting muscle, real-world strength, and a more athletic-looking body. And you won't have to spend hours at the gym -- you'll be in and out in under 40 minutes.

Your 4-Week Training Plan
Do these workouts 3 days a week, alternating between the three routines each time and resting at least a day between sessions. For example, you might do Workout A on Monday, Workout B on Wednesday, and Workout C on Friday.

Workout A
In Step 1, do the first exercise (chinup), rest for the prescribed amount of time, and then do the second exercise (dip). Rest again, and repeat the sequence until you've completed all the sets. Note that when the reps decrease, you should increase the weight in order to keep the exercise challenging. (See the exercise descriptions on the following pages for details.) Follow the same procedure for Step 2.

Step 1
Chinup
Dip

Week Sets - Reps Rest
1-------4------8----120 seconds
2-------4------6----120 seconds
3-------4------4----120 seconds
4-------4------8----120 seconds

Step 2
T Pushup and Inverted Row
Sets---Reps---------------------Rest
4 ------as many as you can ---120 seconds

Workout B
For Step 1, alternate between exercises as you did in Workout A, resting 60 seconds after each set. Do 3 sets of 10 reps of each movement. For Step 2, do the same number of sets and reps that you did in Step 1, but for just one exercise. For Step 3, see the exercise description for the Swiss-ball plank.

Step 1
Bulgarian Split Squat
Stepup

Step 2
Hanging Leg Raise or Incline Reverse Crunch

Step 3
Swiss-ball plank

Workout C
For Steps 1 and 2, alternate between exercises the same way you did in Workout A. However, rest only as long as you feel you need to between sets, and use the weekly guidelines below.

Weeks 1 and 3: Do as many sets of 5 repetitions of each exercise as you can in 20 minutes.
Week 2: Do 30 reps of each exercise in as few sets as possible.
Week 4: Do 45 reps of each exercise in as few sets as possible.

Step 1
Chinup
Dip

Step 2
Pushup
Inverted Row

Full Story

Olympian power secrets

2008-08-18T00:58:00.000-07:00

10 of America's top Olympic athletes just might inspire you to take up new sports, master your favorite ones and raise your fitness to an all-time high.

Source : http://today.msnbc.msn.com/id/26123615/?pg=10#Health_OlympianPowerSecrets

Breaux Greer: Javelin
The hungry veteran

Get fit in 18 minutes
To condition his body, Greer runs stadium steps. He hits every step his first time up, every other step the next time, and then every third step. He repeats the cycle, always jogging down one step at a time. "By the time you hit 18 minutes, your legs are on fire and you can't breathe," he says. "It'll get you into shape real fast." It may be the ideal strategy for the business traveler: Try it in your hotel stairwell, using four flights as your stadium stand-in.

Kerri Walsh: Volleyball
The best on the beach

Own the court
In volleyball, holding serve is key to victory. Ensure yours by mastering the float serve. It produces a knuckleball effect that can fool both pickup and pro volleyballers, says Phil Dalhausser, Walsh's counterpart on the U.S. men's team. Toss the ball straight up in front of you, about an arm's length away. Then make contact with the leather at the highest point of your arm swing. Strike the ball with your palm, but instead of swinging through it, stop your stroke at impact. The ball won't spin, making its movement unpredictable.

Tyson Gay: Sprinter
The fastest man on earth

Sculpt a sprinter's six-pack
Core strength is critical for peak performance. Master your midsection the way Gay does with this novel move: Lie on your back on a decline bench, holding a weight plate against your chest with both hands. Then lift your upper body off the bench about 6 inches. Holding this position, press the weight plate straight up from your chest, as if you're doing a bench press. Lower the weight (but not your torso) and repeat. As you push the weight, your abs have to contract even harder, says Gay. Do 12 presses, rest 1 minute, and repeat once or twice.

Carmelo Anthony: Basketball
The unlikely hero

Shoot your way into shape

Try Number 15's favorite drill, which will elevate both your fitness and your game. Grab a ball at midcourt and sprint to the basket while dribbling. When you reach the hoop, head back to the right wing, beyond the free-throw line. Then pivot, square up, and shoot. If you score, start over, but this time circle to the left side. If you miss, grab the rebound, dribble to the opposite wing, and fire again.

Natalie Coughlin: Swimmer
The pool shark

Smooth your stroke
To swim your fastest, think of your arms' role as extending your body rather than pulling it forward. This can help you glide through the water like a racing scull instead of a laboring rowboat. Simply reach as far forward as you can, even if it means temporarily reducing your stroke frequency. Stay focused by imagining there's a mail slot in front of each shoulder and slide your hand into it each time.

Jennie Finch: Softball
The flamethrower

Star in your summer league
Whether it's fast-pitch or slow-pitch ball, the best batters rarely strike out. To keep the K's out of your box score, take note of a 2008 study in the Journal of Sports Sciences. Researchers found that umpires are most likely to call a strike on a borderline pitch when a hitter has three balls. So whether the count is 3-0 or 3-2, swing away at any hittable lob. The suspected reason for this situational strike calling: Walks extend the inning, and rec-league umps like to keep games short. Down in the count? Prepare to take a pitch. Umpires most often call a ball when the hitter's in an 0-2 hole.

Steven Lopez: Tae kwon do
The reigning champ

Speed up your workout
While Lopez's brother coaches him in the ring, the champ relies on the Houston-based trainer Danny Arnold for conditioning his body. Arnold doesn't instruct his athletes to sprint a specific distance. Instead, he uses time. "Your body learns to pace its movements," says Arnold. "If I tell you to sprint 100 meters, your brain knows how fast you should run. But if I tell you to run at full speed for 8 seconds, you'll go faster than you normally would."

To put Arnold's advice to work, try sprinting on a stationary bike for 8 seconds and then pedaling slowly for 12. Repeat the sequence for 5 minutes, and work your way up to 20 minutes over a month. Australian scientists found that people using this strategy 3 days a week lost more fat than those who jogged 40 minutes.

Thomas Finchum: Diver
The prodigy

Knife through the water
While you may never jump off a three-story platform, you can still dive like those who do. The next time you launch yourself headfirst off a dock, deck, or diving board, use this technique: "Extend your arms straight above your head, and then try to squeeze your ears with your shoulders," says Finchum, who straightens his entire body, including his fingers and toes, as he enters the water. Brace your core, too: The more rigid your body is, the fewer waves you'll leave.

Howard Bach: Badminton
The underdog

Burn fat, have fun
Striking shuttlecocks brings on a serious sweat, according to German researchers. In a recent study, they found that playing the sport competitively burns more than 450 calories in just 30 minutes. That's about the number you'd burn running for the same duration at an 8-minute-mile pace. The key is to play hard, not casually. Get in shape with a neighbor by setting up a net in your driveway or yard this summer. Or take your game to the beach, where a sand volleyball court will work nicely.

David Durante: Gymnast
The comeback kid

Build your chest and arms
The dip is as important to gymnastics as the jump shot is to basketball. So it's essential for Durante — and it helps explain his chiseled upper body. After all, the classic dip is one of the most effective exercises for building your triceps and chest. But if you find it's hard on your shoulders — as many guys do — a simple form tweak may offer relief.

In the "up" position of the exercise, raise your thighs in front of you until they're parallel to the floor, and bend your knees 90 degrees. Hold your legs that way for the entire movement — instead of crossing them behind you. This redistributes your weight so that your torso leans forward as you lower your body, placing more of the stress on your chest instead of your shoulders.

What it takes to run for Olympic gold

2008-08-18T00:01:00.000-07:00

Lessons from a legendary American runner.

By Jim Ryun

from the August 18, 2008 edition

Lawrence, Kan. - Dear Fellow Olympians:

As I sit here watching the Beijing Olympics with my family, I do so with great excitement, anticipation, and pride for you as representatives of our USA Olympic track and field team. As athletes, you'll sprint, jump, or throw. As Americans, you'll always stand tall as ambassadors of our great nation.

It was my privilege to represent the United States in three Olympic Games. I ran the 1500 meter, known as the metric mile. The 100 meter dash may be flashier, but the 1500 meter is still the premier track event. A grueling test of grit and wit, it requires the speed of a sprinter and the endurance of a distance runner. Each of us identifies with this distance, whether we have run, walked, or driven it. That's why it captures the attention and imagination of a global audience.

Yet American runners have won this race only once in Olympic history: Mel Sheppard at the 1908 London Games. Three others, including me in 1968, have won silver medals. This year's squad includes Bernard Lagat, who came to Beijing with a good opportunity to win gold.

The single piece of round silver hanging today in my home represents one of my all-time best races. I left it all on the track that day in Mexico City.

I hope, dear Olympians, you will say the same of your races: that you did your best and left it all on the track. And, that you will do it in such a way that makes young boys and girls want to grow up to be just like you in the way you conduct your life on and off the track.

What does it take to race your best? Preparation is paramount.

There is no magic formula. It's equal parts blood, sweat, hard work, and prayers. My preparation began years before I arrived at the Olympic Village. It ended two meters past the finish line.

Regarding race strategy, I had two options. I could go out at world-record pace or sit and kick for the win – and I trained to be ready for both. In the end, my goal was always to leave it all on the track, which requires intense focus every day in training.

It also requires discipline at the Games themselves. After arriving, I would recover from jet lag by getting plenty of sleep and then resume my regular workouts. I made certain I was well rested physically and mentally. I also maintained my regular diet, which meant no authentic Mexican food for me in 1968!

I held no interviews prior to my event, because I knew from experience that was a sure way to zap my energy. While focus was imperative, it was just as important to relax. Being with family and friends on limited sightseeing tours helped to ease the seriousness and intensity of the moment.

At Mexico City, I had to compete against not only the world's best, but the high altitude (7,350 ft.). And I had to run my own race while being prepared for the jostling: an elbow in the side, a spike to my right foot, a kick to my Achilles (all of which actually took place during my qualifying race at the 1972 Munich Olympics).

In Mexico City, runners collapsed on the track after their races and were taken by emergency vehicle to a local hospital. So, my first piece of advice to you is to expect the unexpected and not to panic when Plan A doesn't come to pass.

The second is to stay mentally sharp during the race. Mental fatigue can determine victory or defeat. For me, racing in the rarefied air of Mexico City was the big challenge. Keeping myself mentally sharp and believing I could win was another. But that is what makes Olympic champions – coordinating the mind and body for the ultimate effort.

My last piece of advice is this: Make your life at the Olympics as normal as possible. That is very difficult, but remember this may be your only shot, so it's wise to set up your own parameters and keep autograph seekers and well-wishers at bay until after your competition.

There is one memory you will take home with you: how well you ran or didn't run. That memory will last a lifetime. So eat, sleep, and train normally. Capture your emotions and feelings and store up all the reserve energy you can muster for your races.

I have always considered it an honor to be an ambassador for America. And while a silver medal is a coveted award, the greater privilege is to represent the freedoms and liberties that our great nation embodies.

• Jim Ryun, a former Republican congressman, was the first high-schooler to break four minutes in the mile run and later set several world records in middle-distance events.

Source www.csmonitor.com