Dominate Life

A great article, not only for normal temperatures, but especially in light of the Northeastern Heat wave and florida temps as well!
In lieu of the warm weather we once knew and the unusual cold we are all experiencing currently, I have included an extra article or two. Enjoy & Dominate Life!

Train Smart This Winter: Base Training Basics
By Matt Russ
Triathlete magazine

Often, one of the hardest concepts for triathletes to understand and implement is the notion of base training. The idea of running slowly to boost performance later in the season can seem counterintuitive. It is also difficult to hold oneself back, but if you have the discipline to train aerobically this winter when everyone else is hammering away, it will pay dividends down the road.

Physiology of Base Training
There are two basic energy systems you use when training: anaerobic and aerobic. Unfortunately, you cannot simultaneously maximize both your aerobic and anaerobic systems. The idea behind base training is to train your aerobic energy system specifically. Why is this important? The more work you perform aerobically the more efficient this system will become.

Prolonged aerobic training produces muscular adaptations that improve oxygen transport to the muscles, reduces the rate of lactate formation, improves the rate of lactate removal, and increases energy production and utilization.

Fat is a primary fuel source for the aerobic energy system. Over the course of a base-training period, your body learns to readily break down and utilize fat as an energy source. The fat we currently have stored in our bodies could provide enough energy to perform many marathons back to back, whereas muscle glycogen depletion can occur in as little as one hour.

Other physiological adaptations of aerobic training include increased stroke volume of the heart, capillary density and mitochondrial density. Stroke-volume increase simply means your heart pumps more blood per beat. Mitochondria are structures within muscle cells that produce energy from fat and carbohydrate oxidation. Think of them as tiny batteries for muscle contractions. Regular endurance training can double number of these structures1.

By increasing capillary density, we can effectively transport more blood to working muscles. The process of building capillaries occurs gradually. Because high-stress, high-impact running breaks down capillaries, base training is best to promote the slow growth of capillaries.

Base Progression
Over the course of the 12- to 16-week base phase, training should gradually progress from the low end (i.e. 71 percent of lactate threshold (LT), or around 61 percent of max heart rate) of the aerobic energy system to the high end (i.e. 90 percent of LT and 80 percent of max heart rate).

I also incorporate specific strength training at an aerobic level. This entails slow hill running or even walking. These workouts increase in duration throughout the base phase.

Base training is an excellent time to work on form and economy as well, since, as intensities increase later in the season, it becomes harder for an athlete to concentrate on form. Toward the end of the base phase I start power work but use brief durations and full recovery between efforts.

How Does This Transfer Into Performance Gain?
Let me give you a hypothetical example. Suppose Sam runs a seven-minute mile at lactate threshold (85 to 90 percent of max heart rate). His fastest aerobic pace, or aerobic threshold (around 65 percent of max heart rate), is an eight-minute mile. We start off Sam’s base training at the low-end aerobic zones, at which he runs nine-minute miles. At the end of his 12-week base phase, Sam is able to run 7:30 miles aerobically. This is the base for Sam to build on for the rest of his season.

The hard part of base training is having the discipline to train at these low intensities, because even spending short amounts of time above your aerobic zone spoils the workout. The area between the top of the aerobic threshold and the anaerobic threshold is somewhat of a no-man’s-land of fitness since such intensities do not train the aerobic or anaerobic energy systems effectively. Unfortunately, however, this area is where I find a lot of athletes spending the majority of their seasons.

The bottom line is you have to let your anaerobic system atrophy during the base phase. This means you will lose some of your anaerobic endurance, so expect to surrender some top-end speed coming out of your base phase, but take comfort in knowing this is what you are going to spend the rest of your season working on.

It often takes several seasons to see the results of sound base training if you are a novice athlete. Be patient; it is a slow process that cannot be rushed, but the sooner you get started the faster you will be.

8 Tips for Exercising in Summer Heat
Staying hydrated starts with drinking enough water.

By Active Expert, Joe Decker is an ultra-endurance power athlete and renowned fitness trainer who has helped thousands of people get into shape. He has completed many of the world’s toughest endurance events, including the Badwater 135, and the Grand Slam of UltraRunning. In 2000, Joe broke the Guinness World Records® Twenty-four-hour Physical Fitness Challenge to help inspire and motivate people to get fit. He is recognized as “The World’s Fittest Man.” Visit his website at www.joe-decker.com .
For Active.com

Summer is the perfect time to go outside and have fun. It’s one of my favorite times of year because there are so many outdoor activities to choose from. Everything is more fun outside, whether you’re swimming, running or cycling.

But the summer heat can be a problem if you’re not careful, particularly in areas with extreme heat and humidity.

After experiencing the Badwater Ultramarathon (a 135-mile run through Death Valley) and the Marathon des Sables (a six-day, 152-mile endurance race through the Sahara Desert), I’ve learned a few things about exercising in the heat.

For me, the biggest problems were staying hydrated and maintaining my body’s electrolytes and salt. When you sweat, your body loses not only water, but electrolytes and salt, too. This delicate balance of water and electrolytes is crucial to keep your body functioning properly.

If you don’t drink enough water, you can get dehydrated and suffer from light-headedness and nausea. If not recognized, dehydration can even result in kidney failure and or, in extreme cases, death. However, if you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures or even death in extreme cases.

You may not be racing in the desert, but there are some things to keep in mind when it comes to exercising in the heat:

•The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It’s the hottest part of day. Generally, the early morning is the best time to workout, especially if it’s going to be scorcher that day.

•Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, “hi-tech” running shirts and shorts. They are often made from material meant to keep you cool.

•Sunscreen is a must. I use SPF 45 just to be safe. It’s important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days.

•Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you’re not thirsty. When you’re done with your workout, have a few more glasses of water.

•Replenish your electrolyte and salt intake while exercising. I like to use SUCCEED capsules–small, simple packs of sodium and electrolytes that keep my system in check.

For full article and complete 8 heat avoidance steps, click here <—-

My adventure on the Colorado River in the Grand Canyon