Race Resume.

Completed races.

2011 Whidbey Island Marathon (Run 26.2 miles)
2011 New Years Challenge (SUP 6.5 miles)
2011 North West Adventure Tri (Sup 6mile, Mt.bike 14mile, Trail run 5k)
2011 Mountain To Sound (Mt.bike 17miles, Road bike 46miles, Sup 12miles, Run 19miles)
2011 Alki Sup Race Series (Sup 1.7miles)
2011 Urban Surf Sup Race (Sup 2miles)
2011 Round the Rock (Sup 13miles) 2nd place 12'6" division
2011 Kirkland Tri (Swim .5 mile, Bike 12miles, Run 3miles)
2011 Greenland week paddle race (Sup 13miles)

2012 New years challenge (Sup 6.5miles)
2012 Lord hill trail run (Run 50k/31miles)

Mountain to sound 2011 training schedule.

    
       Mountain to sound is just around the corner on June 26th.  It consist of a 17mile mountain bike, 46mile road bike, 12mile paddle, 19mile run.  I will be doing the race solo again but this year I am going to be using a stand up paddle board instead of a kayak. Last year my time was 10hrs I'm hoping to do it in 9hr 30min or better this year.
      Week 1 is not the first week of training after the winter I have kept my training level high through out the year including several sup races the Seattle half marathon and the Whidbey Island full marathon.  

week 1
May 1st- 1hr run, 1hr 30min Sup RPE: 7
May 2nd -1hr 30min strength train RPE: 8
May 3rd- 3hr road bike RPE: 8
May 4th- 1hr 30min mt.bike, 1hr trail run RPE: 7
May 6th- rest
May 7th- THE BEAST TRI- 6mile sup, 14mile mt.bike, 3mile trail run. 4hrs 3min RPE: 10

Week 2
May 8th- Rest
May 10th- 3hr 30min road bike, 1hr 20min Sup RPE: 8
May 11th-1hr run RPE: 5
May 12th-rest
May 13th- 1hr 30min strength train
May 14th- 1hr sup 1hr trail run RPE: 8
May 15th-Rest

Week 3
May 16th- 1hr 15min strength train RPE: 9
May 17th- 2hr rd bike, 1hr 30min Sup RPE: 8
May 18th- 1hr strength train RPE: 8
May 19th- 3hr 30min rd bike, 1hr 20min run RPE: 9
May 20th- Rest
May 21st- 2hr sup RPE: 7
May 22nd- 1hr 3min sup 30sec sprints RPE: 7/8

Week 4
May 23rd- 2hr 20min trail run RPE: 8
May 24th- 1hr 30min weight train RPE:8
May 25th- 2hr rd bike, 1hr run RPE: 7
May 26th- rest
May 27th- 1hr weight train RPE: 9
May 28th- rest
May 29th- 1hr run

Week 4
May 30th- rest
May 31st- 1hr 30min weight train RPE: 7
June 1st- 2hr 30min sup 12miles, 3hr 20min run 17miles RPE: 7
June 2nd- Rest
June 3rd- 2hr road bike RPE: 7
June 4th- 1hr weight train RPE: 8
June 5th- 2hr 10min 12mile sup  RPE: 7/8

Week 5
June 6th- 1hr 30min Weight train  RPE: 7
June 7th- 1hr 4min trail run RPE: 9
June 8th- 2hr sup 11miles RPE: 8
June 9th- 1hr run  RPE: 7
June 10th- 45min high intensity weight train RPE: 10
June 11th- Rest
June 12th- 1hr run RPE: 7

Week 6
June 13th- 1hr 35min run 9 miles RPE: 8
June 14th- 2hr 30min road bike 50 mile hills RPE: 8/9

Warming up and cooling down

Preparing your body for exercise with a proper warm up is crucial. Warming up before exercise will increase the blood flow to the working muscles which will decrease muscle stiffness, decrease injury and increase performance both physically and psychologically. The same is for after exercise a proper cool down is just as crucial as warming up.  Cooling down means bringing your body back to the normal state it started in.

Before

A proper warm up should consist of some low intensity cardio.  A slow jog for a few minutes works great or the activity you’re planning on doing just at a low intensity. This is the part that will warm up the muscles and after you’re warmed up its time for dynamic stretching.  For a long time the norm has been static stretching before exercise but research has shown that isn't the best way.   Dynamic stretching consists of slow controlled movements through a full range of motion. Unlike static stretching which involves lengthening the muscle to its end range by holding the stretch for a long period of time.  The dynamic stretching you incorporate in your warm up should be appropriate to the specific sport or outdoor activity.

After

Bringing the body back to normal after exercise especially intense exercise is very important.  A cool down brings the heart rate and respiratory breathing to normal levels.  It also helps your body flush out some of the toxins that build up from exercise.  When exercise is suddenly stopped blood pooling can occur.  Blood pooling is the buildup of toxins in the body because the force that circulates them during exercise is stopped allowing them to build up causing swelling and pain.

Three steps to a cool down

 #1 Gentle exercise- Low intensity exercise for 5 to 10 minutes helps lower the heart and bring the body back to normal.  For example a light jog or walking anything that will help bring your heart rate and respiratory system back to normal. Make sure that the activity is less intense then prior one.

#2 Stretching- This is when static stretching comes into play hold a stretch for a minimum of 15 seconds.  This will help relax the body, relieve tightness in body and increase range of motion. Proper stretching after exercise will improve recovery time meaning you will feel better faster.

#3 Refuel- Refueling after exercise is just as important as fueling before exercise.  Making sure your body has the proper nourishment after exercise will help the recovery process.  Carbohydrates, proteins, and fats along with plenty of fluids are the proper supplies that your body will need.  Stay away from highly processed foods. Your body needs high quality materials to rebuild.  Avoid alcohol.  Alcohol is a diuretic and can dehydrate the body even more.  Stick with fluids high in electrolytes.

Contact: Fitness Expert Outdoor at (206)227-8612
Email: Fitnessexpertoutdoor@hotmail.com

Seventeen Reasons Why You Should Resistance Train.

1)      Increase in strength, endurance and power.

2)      Increase lean muscle mass.

3)      Improve flexibility.

4)      Increase energy for daily life.

5)      Tone muscle, fight age related muscle loss.

6)      Increase basal metabolism (Which means burning more calories at rest).

7)      Increase bone density and strength reducing your risk of osteoporosis.

8)      Decrease in resting blood pressure.

9)      Decrease in lower back injuries.

10)  Improves posture.

11)  Improves the functioning of the immune system.

12)  Increases your blood level of HDL cholesterol (The good type)

13)  Lowers your resting heart rate make your heart more efficient.

14)  Improve coordination and balance.

15)  Elevates your mood. (You’re happier).

16)  Reduces stress.

17)  Improve quality of sleep. (Fall asleep quicker and sleep deeper).

10 exercises you can do anywhere.

                                    10 exercises you can do anywhere

These ten exercises that can be done anywhere with no equipment.  Do these exercises and increase strength and decrease the risk of injury during your active outdoor or daily life.

1# Pushups (chest, triceps, shoulders, core) The push up is a full body exercise requiring core stability and balance as well as strength to perform it correctly.

2# Squats (Gluteus, quadriceps, hamstrings, lower back, core) Squats are a great functional movement targeting all the muscles in the legs. They’re great for strengthening the knee muscles and total body stability.

3# Plank (abdominal, transverse abdominal, lower back, obliques) Plank is a great stabilization exercise that targets the entire body.

4# Side plank (abdominal, obliques, hips, lower back) Side plank is another great stabilization and isometric exercise. Great way to prevent injuries.

5# Lunge (Quadriceps, Gluteas maximus, adductor magnus, soleus) The lunge is one of the best exercises you can do for the lower body.  It engages every muscle in the lower body along with core stabilization muscle. It also is a great exercise for improving balance.

6# Side lunge ( Adductors, Gluteous maxims, Quadriceps.) Side lunge is a great way to strengthen the  legs and core.  They will also strengthen stabilizer muscles of the knee.

7# Pelvic bridge (Lower back, core, glutes) This is one of the best exercises you can do to strengthen your lower back and abdominals.  Having a balanced and strong  core will help protect your back from exercise and daily life injuries.

8# Bicycle crunches (Rectus abdominis, external obliques, internal obliques) This exercise targets all the muscles in the abdominals. Also increases core strength and endurance.

9# Wall sits (Quadriceps, Gluteus maximus, hamstrings, abdominal)  A great alternative to squats and lunges if you have knee problems. Wall sits are an isometric contraction. The benefits are increasing leg strength and endurance without causing pain in the knees.

10# Stair running (Lower body, cardiovascular system) If you don't have stairs use anything secure you can step up on and down off of safely. Stair running trains the lower body along with the bodies cardiovascular system.  A good way to burn calories and increase endurance.

Bonus: If you can perform all these exercises easily and safely with just your own body weight. Add weight start light and increase.  Anything can be used as weight from a frozen water bottle to a backpack full of books. For kayakers, rafters and anyone else who owns a dry bag.  Your dry bag can double as a kettle bell.

Final thought: Resistance exercises are extremely beneficial to the outdoor enthusiast and the non outdoor enthusiast.  Resistance exercises increase strength, endurance, bone density and decrease the risk of injuries. Which in turn means playing harder longer and more often. Even if you don't go to the gym doesn't mean you can’t enjoy the rewards of resistance training. These are only a few basic suggestions and ideas.  Before starting any new exercise program make sure you are cleared by your doctor and get proper instructions by a fitness professional. 

Contact Fitness Expert Outdoor 206-227-8612
Email: Fitnessexpteroutdoor@hotmail.com

Stand up paddle boarding the ultimate work out.

About two years ago I was introduced to stand up paddle boarding or also known as SUP.  Since then my endurance and core strength has never been stronger.  Everyone knows that core conditioning is extremely important but who likes to hold planks for 60 seconds at a time while staring at the ground or doing crunches where it is almost a guarantee you will strain your neck at some point.  Now I’m not saying that these exercises aren't good or important to incorporate into your workout.  I’m just saying that there is a more fun and more effective way.  With stand up paddle boarding you are working every muscle in the body making it a total body workout.  Your legs are the foundation for the power house being your core. You’re using your arms as its extension of the core providing the power which transfers to the paddle. As a bonus you are balancing on a board in water giving it a balance and stability characteristic.  So pretty much it would be like doing wall sits on a bosu while crunching and doing a dumbbell press and row at the same time. If you can do this at the gym for more than 30 seconds or at all I would be very impressed, where as with paddle boarding you can go for hours and enjoy it.
          Now for some reason everyone thinks that stand up paddle boarding can only be done in Hawaii…..why I don't know.  That might be where it originated from but I am pretty sure that we have water in the northwest. Sure we don't have 80 degree weather every day but we do have some of the most beautiful waterways in the world and they do make a thing called a wetsuit.  Which by the way are extremely warm and flexible unlike older models.  By having the right gear you can paddle year round in the Pacific Northwest and love every minute of it.

Final thought: I am a strong believer in resistance training to increase performance and endurance but when it comes to core conditioning or one single exercise that will target all the muscles in the body there isn't one better than stand up paddling boarding. If stand up paddle boarding interests you give me a call or email and I can get you out paddling in no time. Also visit perfectwave.com or stop by the shop for all your SUP needs.

Contact: Fitness expert outdoor at (206)227-8612
Email: Fitnessexpertoutdoor@hotmail.com

Ladder intervals.

                                                          Ladder Interval Training

A great way to improve strength and endurance is with ladder interval training.  You can use this technique with almost any physical activity that involves training.   Ladder interval training uses the RPE scale (Rate of perceived exertion).  RPE is a 0-10 scale that measures the intensity of the work load being done.  By using RPE and time, you slowly build up exertion until the point of maxed out or an RPE of 10. Once you reach a RPE of 10 this should only be for a short amount of time.  Reduce RPE to 9 then to 8 and so on until you reach the starting RPE. The lower the RPE the longer the time you will spend at that intensity.  Use ladder interval training to make training sessions more challenging.  You will see increases in strength endurance and it will keep you from hitting plateaus in your workouts. Remember always begin every workout with a warm up and end it with a cool down.

Contact Fitness Expert Outdoor 206-227-8612
Email: Fitnessexpteroutdoor@hotmail.com