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.
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Monday, August 18, 2008
Secret weapons: The gears behind the gold
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
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 fishTYR 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 sportsSuunto 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 sweatNike'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
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
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
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.
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.
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.
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.
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.
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.
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.
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
SOURCE: Tufts Health Plan
Is it real ? NASA-inspired swimsuit
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
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
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
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...
Gold-Medal Secrets
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!
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
--------------------------------------------------------------------------------------------------------------
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
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