Have you ever thought about joining a running club? a cycling club? a triathlon club? Then stop right now and go to the following link and apply for a spot on Team Motiv8! We are expanding and looking to add some motivators to the team for 2013.
Team Motiv8 would like to announce that TrainingPeaks is our new official training log sponsor. TrainingPeaks is the ultimate training log and food diary designed to help motivated individuals and professionals achieve health, fitness and peak performance. They are more than just a place to log the intimate details of your workout. They’ve turned years of research into tools that will take the raw data from your devices and turn it into useful metrics and trends so that you can achieve your personal best. Please welcome them aboard and consider using them for your training log needs!
We are proud to announce Team Motiv8 has agreed to a new sponsorship opportunity with XTERRA Wetsuits as our official wetsuit sponsor.
We know that a quality wetsuit at a great price is important. Of course, fit is also very important, which is why they provide a money-back guarantee – you can buy a wetsuit, swim in it for 30 days, and return it if you are not satisfied. Their wetsuits can be purchased directly from www.XterraWetsuits.com
|Lansing Legislator Sprint Triathlon
3 Disciplines Racing
85F / 29C
|Triathlon – Sprint
Total Time = 1h 09m 45s
Overall Rank = 8
Age Group = 30-34
Age Group Rank = 3
Event warmup: A quick dip in the water and lots of jaw jacking with teammates and friends who I hadn’t seen in a while.
T2 Comments: In retrospect I could have been a touch faster but I’m happy with a 44 second T2. I rode my bike in towards the dismount and did a partial dismount until I hit the line. Running the bike into T2 there was a guy who forgot which side his rack was and he cut me off, I almost lost it and fell over. All I did was laugh – could have been me.
What would you do differently?: Good – but Craig pulled a sub 30 second T2
What limited your ability to perform faster: I feel good about this race. If I were focusing on short distance tri’s I could be faster on all 3 disciplines.
Event comments: 3D really has picked up the pieces to organize a much better race than they had in the past. Plenty of volunteers and a well marked course. The run ended up a little long, but no big deal. I’m happy to do a well run race when it’s in my back yard.
Below is a great article from BeginnerTriathlete.com The author is Nancy Clark, a very well known sports nutritionist.
If you’re looking for motivation to start a regular workout routine, consider this… you could be paying more money for monthly prescription medications than you would for a monthly gym membership or a personal trainer.
New research applies to triathletes: Exercise, injury and creatine
How recent studies can impact your training and nutrition strategies
by Nancy Clark
The Athlete’s Kitchen
Each year, more than 5,000 health professionals gather at the Annual Meeting of the American College of Sports Medicine (ACSM). At this year’s meeting (Denver, June 1-4, 2011), exercise physiologists, sports medicine doctors, and sports nutritionists shared their research and offered updates. Here are three updates that might be of interest.
The power of exercise
“Exercise is medicine” is the slogan for ACSM’s public health campaign to teach people the importance of living an active lifestyle. “Exercise is better than medicine” would also be a good slogan! According to Dr. Karim Khan of the University of British Columbia, lack of physical activity is the biggest public health problem in the 21st Century. (I know, I am “preaching to the choir” because you are undoubtedly already active. But I’m sure you have friends and loved ones who spend too much time on the couch. Please pass along this message along to them.)
We know that exercise can reduce the risk of heart disease, certain cancers, dementia, and other diseases of aging. But what most people don’t know is 16 percent of North Americans will die from low fitness/sedentary lifestyle. That’s more than the 14 percent of people who will die from “smokerdiabesity” (smoking, diabetes, and obesity combined).(1)
If exercise is so good for us, why are so many people failing to exercise regularly? And how can we get them to exercise by choice? Incentives work in the short term. That is, employees who get a discount on their health insurance premium will initiate an exercise program. But in the long term, people maintain an exercise program if it gives them pleasure, makes them feel good about themselves, improves their mood, and offers friendship.
Wanna-be exercisers should take weight loss out of the equation. That is, if they are exercising just to lose weight, what happens when they reach their goal? They’ll still need to keep exercising to maintain that fat loss, so they had better start a program they are interested in enjoying for the rest of their lives!
Just as MDs monitor blood pressure and weight, they should also monitor physical activity. Thanks to ACSM’s Exercise is Medicine campaign, doctors are now being encouraged to prescribe exercise to their overfat, underfit, (pre)diabetic clients, telling them how often, how hard, and how long to exercise. This written prescription has been shown to help improve exercise compliance.
Nutrition for injuries
Unfortunately, part of living an active lifestyle seems to entail being injured; no fun.
Athletes with injuries should pay attention to their diet. If they are petrified of gaining weight (yes, petrified is a strong word, but it seems fitting to many injured athletes who seek my counsel), they may severely restrict their food intake. One runner hobbled into my office saying, “I haven’t eaten in two days because I can’t run…”
While injured athletes do require fewer calories if they are exercising less than usual, they still need to eat an appropriate amount of fuel. Injuries heal best with proper nourishment. For example, if you have had surgery (such as to repair a torn ligament), your metabolic rate might increase up to 20 percent. Using crutches increases energy expenditure by 5 to 8 percent. If a wound happens to get infected, metabolic rate can increase by 50 percent.
When injured, you want to eat mindfully, so that you eat enough calories-but not too many calories. Before you put food into your mouth, ask yourself: “Does my body need this fuel? … Will this food provide nutrients to help my injury heal?” Your mind may want excessive treats to comfort your sorrow, but the nutrient-poor cookies that help you feel happier for a moment can contribute to undesired fat gain that will increase your misery for the long run.
If you have ever had a broken bone, you have seen first-hand the muscle wasting that occurs when, let’s say, a leg has been in a cast for six to eight weeks. The good news is, according to Dr. Stuart Phillips of McMaster University, muscle strength and power returns quicker than muscle size. You can minimize excessive muscle loss by eating adequate protein. The typical (and adequate) protein intake is 0.5 g protein per pound of body weight per day ((1.1g/kg/day). During recovery, a better target is about 0.7 g pro/lb (1.6 g/kg). For a 150-pound athlete, that’s 75 to 105 g protein for the day, an amount easily obtained through your diet. Simply choose a protein-rich food at each meal and snack throughout the day to help maximize healing and minimize muscle loss.
Creatine and health
Creatine has been shown to enhance performance in sports that require short bursts of energy (including ice hockey, sprinting, soccer, weight lifting). The question arises: Is creatine harmful? According to Eric Rawson, PhD of Bloomsburg University in PA, creatine is safe. Although critics have tried to implicate creatine in athletic events that resulted in death, other factors were involved, such as excessive exercise in extreme heat(2, 3, 4).
The NCAA and other sports organizations discourage the use of creatine in teenage athletes. Teens who take creatine while their bodies are growing will never know how well they could have performed with simply a good sports diet and hard work. The question arises: Will athletes who take creatine be enticed to try other ergogenic aids, such as harmful and illegal steroids? The answer is unknown.
On a daily basis, the brain uses creatine to help us think and process. (Thinking requires quick energy, and creatine enhances that metabolic pathway.) Taking creatine supplements can increase brain creatine by 4 to 9 percent.
When the brain is tired, as happens with sleep-deprivation, creatine may be able to enhance brain function. For example, sleep deprived rugby players who took creatine improved their accuracy when throwing a ball (compared to those who did not take creatine). The effect was similar to if they had taken caffeine, another alertness-heightener(5).
Creatine might be helpful for athletes who suffer a concussion. Research with animals suggests taking creatine pre-concussion enhances recovery(6). Granted, few athletes know when they will get a concussion, but anecdotes tell us that hockey players who routinely take creatine (and have higher brain creatine status than athletes who do not take creatine) report enhanced recovery. In certain medical situations (such as muscular dystrophy, Parkinson’s disease), creatine can also have a health-protective role.
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook and food guides for new runners, marathoners, and soccer players are available at www.nancyclarkrd.com . See also sportsnutritionworkshop.com for her upcoming Western U.S. workshops.
1. Blair, S. Physical inactivity: the biggest public health problem of the 21st century. Br. J Sports Med. 2009; 43;1-2
2. Persky AM, Rawson ES. Safety of creatine supplementation. Subcell Biochem. 2007;46:275-89.
3. Dalbo VJ, Roberts MD, Stout JR, Kerksick CM. Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Br J Sports Med. 2008 Jul;42(7):567-73.
4. Lopez RM, Casa DJ, McDermott BP, Ganio MS, Armstrong LE, Maresh CM. Does creatine supplementation hinder exercise heat tolerance or hydration status? A systematic review with meta-analyses. J Athl Train. 2009 Mar-Apr;44(2):215-23.
5. Cook CJ, Crewther BT, Kilduff LP, Drawer S, Gaviglio CM.Skill execution and sleep deprivation: effects of acute caffeine or creatine supplementation – a randomized placebo-controlled trial. J Int Soc Sports Nutr. 2011 Feb 16;8:2.
6. Sullivan PG, Geiger JD, Mattson MP, Scheff SW. Dietary supplement creatine protects against traumatic brain injury. Ann Neurol. 2000 Nov;48(5):723-9.
Here it is; my 2011 Ironman Racine race report. It was crazy hot from the time the sun came throughout the day with a heat index of over 100 degrees F. I was fortunate that my wife was there to cheer me on and good friend Eddie was racing as well, it was good to see familiar faces on the coarse. Several people from BeginnerTriathlete.com were there as well!
My recovery is going very well! I did a short swim yesterday and had a massage with Marsha at Escapes Spa – Therapeutic Massage She works wonders and today I’m feeling much better.
Overall Time was 5 Hours 58 Minutes
Warmup: Did a little swimming / water acclimation. The water temp was 66F and little to no wakes. It was a beautiful morning.
Swim: Perhaps my best swim ever! I felt great and stayed with my pack. Everything seemed to be there for me. We did swim against the current, while it was barely noticeable at first, the final few buoys were a struggle. I was able to find someone to draft off of and this was the first time that I was able to move from one persons draft to another and successfully hold their pace. I did get stuck a few times behind some slower swimmers from the group who launched before us. I still need more work on speed, but I’m getting there.
T1: I utilized the wetsuit strippers and had to wait for a second for their help. Got in to T1 and didn’t rush.
What would I do differently?: Spin baby, spin. My overall cadence was WAY too low by the midway point in the race. I should have known better.
T2: T2 went well, but again, I took my time. I felt the burn in my legs so I let them rest for a bit. Started up the Garmin 410 and let it sync, took some MAP and SaltTab and I was off to run.
What would you do differently?: I let my training fail me here. I should have been doing bigger and longer bricks over the past few months!
Post race: Ate a turkey sub immediately and drank some water. I hate ice baths, but if one was available, I would have dove into it! From there I was able to watch several people cross the finish line; including Madison firefighter Rob Verhouse who did the event in full turnout gear, helmet and Scot Pak as well as Iraq War veteran Melissa Stockwell of Chicago who completed the race with an artificial left leg.
All in all this was far from a PR for me at this distance but I cannot complain, I had a great time. My training was focused, but not specific enough and my volume was WAY under where I should have been for this race. I knew that going in. I knew that I was prepared to finish, but hoped that I could still race it. Ironman did a great job organizing this race. The only fault that I can point out is that one aid station ran out of cups – but with the heat and people taking ‘extras’ it does add up. I had a good time and hope to be back next year. I can’t wait for the Lansing Legislator in August and then the Rev3 Cedar Point Half Iron Distance. I’d love the opportunity to get another 70.3 in this year, but at $250 I won’t be able to swing it. I have high hopes for a full distance Ironman next year, but we’ll see how this year progresses.
We’ve jumped into June and it still feels like April with our cold and windy weather! The training for Ironman Racine 70.3 is going well and Team Motiv8 has had a successful first few weeks of racing.
Craig Weaver and Family wrapped up the Curwood Half Marathon in style! Craig took 2nd in his Age Group at the Half Marathon distance. Craig’s wife, Susan, took first in her Age Group at the 5k distance and son, Ryan, took first in his Age Group at the 10k distance. This absolutely shows the underlying reason that Team Motiv8 exists; to help encourage families to be active together!
Jeremy raced the Hawk Island Triathlon and the Motor City Triathlon. At Hawk Island (400m, 10mi, 5k) I raced well but wasn’t as fast as I hoped to be. In fact, I was about 20 seconds slower than I was last year.
At the Motor City Triathlon (500m, 12mi, 3.44mi) I raced very well! I set a huge personal best in swimming! I placed 6th Overall and 1st in my Age Group by over 7 minutes. I was still about 2 minutes away from a Podium Overall placement, but I am very satisfied with the performance!
“Thank You!” to our family and friends who have helped us with training! Our families have always been our biggest supporters! Marsha at Escapes Spa Therapeutic Massage, Fluid and Trinity Multisports continue to be very supportive sponsors — You owe it to yourself to be treated the way we have been by visiting them! (Marsha even has a special offer for first time customers if you mention Team Motiv8) Please do mention Team Motiv8 when you visit or purchase from these sponsors – we get NO kickback from them when you utilize them, but they do like to hear that we are promoting them.
On the personal training front: Jeremy has set up a training studio in the PKSA Karate Saint Johns location (this link will take you to their Facebook page – please go ‘Like’ them. I hope to start building a solid client base in the St Johns area and still plan to meet others for sessions. I look forward with great expectations to this next month!
Don’t forget to visit the Team-Motiv8 Facebook page!
How do we overcome the feel to quit? How do we push through a hard workout? Why do we push make lofty goals and how do we achieve them? How is it that we fall off track from our goals and how do we then restart? Mental Toughness! There needs to be a desire and yet there almost needs to be immediate results that help push us forward; but end results never show up before the hard workouts. Stay committed to your plan! Make forward progress. Rely on a teammate or coach to help you find the things that motivate you to finish and think on those things when your routine feels boring or too hard.
This is a great article from the August 2010 issue of Triathlete Magazine from the Competitor Group. I have read this more than a few times and today, I think it could be good for you to read too:
Building Mental Toughness In Triathlon
When it comes to exhaustion, fatigue may not be the only culprit to caving in. It just might come down to putting your mind over matter.
Triathlons are hard. That’s one of the reasons we do them. If they weren’t hard, crossing the finish line would not feel so deeply fulfilling. We want races—and even many of our workouts—to be hard.
Yet we also want them to be trouble-free. Avoiding unnecessary pain and suffering is instinctive. What makes triathlons so hard is that, to complete them, we must overcome not only pain and suffering but also our natural resistance to pain and suffering. On the mental level, doing a triathlon or hard workout is like being subjected to an argument between a devil on your left shoulder shouting, “Just quit!” and an angel on your left shoulder pleading, “Keep going!”
The ability to keep going under such circumstances is often called mental toughness. There is solid scientific evidence that mental toughness is trainable—that is, we can learn to tolerate greater discomfort in physical exertion. Developing mental toughness is an important means to improve in the sport of triathlon because the more discomfort you can tolerate, the longer you can swim, bike and run at desired speeds before giving in to exhaustion.
New sports science research suggests that mental toughness in endurance sports is even more important than was previously believed. Samuele Marcora at Bangor University in Wales has proposed that endurance fatigue is not caused by physiological events below the neck; instead, it is caused by psychological suffering. In other words, we start to slow down toward the end of workouts and races not because there is too much lactic acid in our limbs, but rather because the effort to continue moving at the same pace has become too painful to bear, so, in effect, we give up.
It sure doesn’t feel like giving up. When you struggle mightily toward the finish line and yet you slow down despite your best efforts, it seems as though it is your body that has reached a limit, not your mind. However, Marcora has performed some elegant experiments that prove the contrary. In one of them, he had a bunch of cyclists pedal as long as they could on stationary bikes at a fixed high intensity. When they could no longer sustain that intensity, he had them stop and then immediately pedal as hard as they could for just five seconds.
In the first part of the experiment, the cyclists were able to sustain an average power output of 242 watts for roughly 12 minutes before bonking. But immediately thereafter they were able to crank out 731 watts for five seconds. If the cyclists had stopped their high-intensity ride to exhaustion because they were no longer physically able to sustain 242 watts a moment longer, then they could not possibly have hit 731 watts afterward without any rest opportunity. The fact that they were able to briefly triple their previous power output after reaching “exhaustion” proves that their quitting was essentially voluntary.
If mental toughness is the true performance limiter in triathlon, and if it is trainable, then how do we train it? There are two ways. The first and most obvious way to develop mental toughness is to routinely expose yourself to the discomfort of extreme fatigue in workouts. The more familiar these unpleasant sensations become, the better you will be able to push through them toward your true physical performance limits (although you will never reach these limits, as fatigue is “quitting” even for the mentally toughest triathletes).
Obviously, you don’t want to exhaust yourself too much too often in training, as this will cause fatigue to accumulate in your body over time, compromising your ability to perform. Instead, limit yourself to judicious doses of suffering in a handful of key workouts each week. These may include short, high-intensity intervals, sustained, moderately intense tempo efforts and long endurance workouts that are not especially intense but last long enough to tire you out nevertheless.
The second way to increase your mental toughness is to do everything possible to increase your motivation for training and racing, as the more motivated you are to perform, the more suffering you will be willing to tolerate. There is no bad source of motivation.
Matt Fitzgerald is the author most recently of “Run: The Mind-Body Method of Running by Feel,” Velopress.com.
We are Team Motiv8! Craig and I (Jeremy) have a new concept to the way we participate in the sport of triathlon. If you really start to look around for a team, you will find a lot of great clubs. Clubs that cater to new people, clubs that cater to the elite athlete, clubs that raise money for charitable causes.
We wanted to do something different. Craig and I have a strong desire to give back to our communities, where WE live; make a difference that will impact the daily lives of the people we could see everyday walking around town. We want to help the people in the Mid-Michigan area achieve THEIR dream to get in shape… and maybe even to complete their first race, perhaps a short distance triathlon.
Bigger yet, we thought, would be if we could take our vision to the people who need it the most. Nope, not the adults facing the dreaded mid-life crisis, not the overweight population and not the people who want to be the best athlete. We want to take the message of making healthy choices in nutrition and exercise to children. Yup, you heard it right, the kids. I’ve heard it already, “There is no venue in Mid-Michigan for a kids triathlon” and “How will you incorporate ‘kids’ into your dream of starting a race team?”
This really isn’t very complicated. We simply want to take a short program to the Mid-Michigan schools and help to educate children about the importance of exercise and making good nutritional choices.
Start searching Google and you will find all sorts of statistics about the rise in childhood obesity rates: 54% increase in childhood obesity when comparing children of the mid 1960′ to today’s children (1), In 2010 nearly 1 in 3 children were considered overweight or obese (2).
Then look start to look at the dangers of childhood obesity: Diabetes, high cholesterol, high blood pressure and depression (3). Looking at these dangers alone and one would consider them an issue with adults who have become complacent in day to day life. But these are current problems for our children.
The real treatment for childhood obesity is NOT medication! There needs to be a lifestyle change and it has to start with the people who care for our children. US, you and I.
This is the primary motivation for Team Motiv8. We want YOU to be the motivating factor in your childrens life. They look up to you for support and guidance in every aspect of life, they are dependent on you to survive. They need you to teach them by example. It is important to be healthy no matter what your age so why not include your children and make start this journey together! NOW.
That’s it. Ultimately, we want to encourage you to motivate the children you come in contact.
What can you expect from Team Motiv8? Expect to see us in our community at various events providing free material that will help you start making this change in your life. Expect to see us before and after a few specific local triathlons, and you can bet that you’ll see us on the race course! You will see classes popping up, in partnership, with our sponsors, about completing your first triathlon and how to start a fitness routine and getting your kids involved.
Keep your eye on us! Check out our sponsors, the people and business who are helping us achieve this.
(1) – http://www.kidsource.com/kidsource/content2/obesity.html
(2) – http://www.healthiergeneration.org/healthcareprofessionals.aspx
(3) – http://www.mayoclinic.com/health/childhood-obesity/DS00698/DSECTION=complications
By now you are mostly adjusted to your fitness routine. We are 6 weeks in to the new year and I trust that you are putting in a strong effort to stick with your goals! It’s difficult to stick with a new plan. It can be hard to get up an hour earlier in an attempt to get in a workout before your kids get up and before work. It can be frustrating when you miss an important workout. But it can be done! Stick to it!
Families and jobs take precedence. But you also need to make time to better your health. If you want to be healthy at 60 years old then you HAVE to take care of yourself when you are 30.
My first challenge is to reevaluate your goals. What type of workouts are actually working out. Are you having some difficulty getting in the pool at 5am? Consider changing up the routine. Try something new for the next 6 weeks. Ask around for help to make your workouts more interesting. Find a running buddy or someone to mentor you for a couple weeks. shadow their plan and watch how they structure their workouts.
Next, it’s time to make a decision about your race schedule. If you are looking at an early spring race or an early summer triathlon then now is the time to commit to base building workouts. During the base period it’s important to have high frequency, moderate intensity and low volume workouts. Get your body’s systems used to regular and moderate aerobic activity. You’ll save the majority of the anaerobic (high intensity) workouts in another couple of months when you start the build phase.
If you’ve mentally committed to running your first 5k or triathlon (of any distance), congratulations! Now it becomes a reality. It’s time to sign up for that race. If you’re nervous that you won’t be ready in time, wash that fear away! 2011 is a New YOU!
If you need help finding the right training plan, here are a few things to consider:
1 – Look for websites that offer free training plans, they are usually pretty basic but will get you prepared to finish your race. You may still need to register on that site, but there shouldn’t be a registration or membership fee. *There are also plenty of websites with specific training plans that will provide you every detail for
2 – Do a Google search for “Training Plan” and the race that you are planning to compete in. You may find yourself overwhelmed with the returns and options, so take your time.
3 – Contact us here at Team Motiv8. We’ll gladly help you find a plan that will guide you to finishing your first race. Craig and I truly want to see you succeed and would love to help you get going, just use the “Contact” Page.
Lastly, we will be organizing a 12 week ‘First Time Tri’ course that will be starting up soon. If you live in the middle Michigan area and would like to be on our contact list for these classes, contact us!
Be safe and enjoy the cold season!