Blog — fitness RSS



Embrace the Heat!

With the heat wave sweeping most parts of the country right now, it's an opportune time to talk about its effects on athletes. Yes, it's tough, very tough. And it does slow your pace by 1.5 to 3 percent for every 10-degree jump above 55 degrees. However, believe it or not, studies show many positive correlation effects of heat on athletic performance. First, it helps increase the body's rate of perspiration. In other words, when you sweat more, it helps your body stay cool by lowering your core temperature. In the bodybuilding community, a measure of fitness is often assessed by asking, "yo bro, how much do you bench?" However, in the endurance community a better question is, "yo bro, how...

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10 days until Ironman Lake Placid!

Six months of training complete. It has been a long journey.  Swimming: 120,760 yards over 33 hours and 47 minutes Biking: 1,884 miles over 123 hours and 56 minutes Running: 667 miles over 85 hours and 34 minutes In the snow, rain, heat, and cold. Early mornings and late nights. Tired, sore and fatigued. Before work. After work. Long weekends. No sleeping in. Painful tempo, threshold and V02 Max intervals. Missed social activities. Limited sugar, processed food, alcohol and caffeine. For one goal: To become an Ironman. Last week capped the “peak” stage of my training and I finished it with two of my best workouts of the year. The first was a 15 mile progressive run with no carbohydrates (this makes...

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High Volume, HIIT and Circuit Training

High Volume Training, High Intensity Interval Training (HIIT)  and Circuit Training are some of the most effective ways to improve anaerobic endurance and burn fat in a short amount of time.  High Volume Training Use exercises with high repetitions and medium or lightweight. Isolation exercises, such as the chest fly, will increase the visibility, definition and separation in the muscles. • 40% to 60% of your one rep maximum. • 15 to 30 repetitions per set. • 1 to 2 minutes recovery. • 2 to 4 sets per exercise. High Intensity Interval Training (HIIT) Use any cardio activity (running, swimming, cycling, etc.) and perform with an extremely high level of intensity. HIIT helps improve speed, power and endurance. It burns more calories...

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Ironman Training Schedule

Training for an Ironman is extremely time consuming - it’s like having a second job. Here’s what a typical week looks like for me right now:  Monday: Rest/Stretch/Foam Roll Tuesday: 45 Minute Swim AM / 60 Minute Run PM (Hard) Wednesday: 60 Minute Bike AM / 45 Minute Weights + 30 Minute Swim PM (Easy)  Thursday: 60 Minute Bike AM / 60 Minute Run PM (Hard) Friday: 60 Minute Swim AM (Easy) Saturday: 110 Minute Run AM / 45 Minute Weights PM (Hard)  Sunday: 3-5 Hour Bike (Hard) I try to alternate hard days and easy days, as well as AM and PM workouts to prevent overtraining. As you can see from the breakdown below, 70% of the training is biking and running because they make up the most...

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In Sports and Life, Athletes Know How to Win!

You’ve seen this image before. The jock in the back of the classroom; a specimen of physical perfection, but not very smart, disinterested in academics and has difficulties carrying on conversations about anything other than sports, dating, social life and pop culture. Typical characteristics include being conceited, self-centered, over-privileged, aggressive, and short-tempered. The historical origin dates back hundreds of years to when Greek and Roman athletes were criticized for spending an inordinate amount of time preparing for competition, while neglecting intellectual development. Philosophers at the time even characterized these individuals as useless and ignorant, with dull minds. However, in today’s world this couldn’t be further from the truth.     The “dumb jock” stereotype is just that, a stereotype. It carries...

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