Compression Socks

You see more and more triathletes wearing compression socks.

Do they really work?

I have 4 pairs-

1. White nameless sleeve I bought from fleet feet
2. Sugoi compression sock
3. Swift Wick compression Sock
4. CEP

Pairs # 1-3 all just feel like a tight sock and I'm not sure if I I get any benefit from the sock other than they keep my legs warm in the winter months.
Pair #4, CEP's are VERY tight. I wore them for the entire bike/run portion of Ironman this summer and I felt like the really helped the blood flow in my legs during the race. After the race, there was no swelling in my feet or legs, so that was good.

Hillary Biscay recently tested several brands compression socks and reported back to the New York Times.
You can find the article here:

http://www.nytimes.com/slideshow/2008/10/22/fashion/1023-PHYSICAL_index.html?partner=permalink&exprod=permalink

Kicking

As a triathlete, I don't think you need to kick a lot during the swim portion of a triathlon b/c we want our legs to be rested for the bike and run. I do think it is important to understand the concept of kick in order for you to be the best swimmer you can be.
This Sunday at level III and IV practice we will work on our kicking technique.

Here is a GREAT video to watch to get you ready for Sunday's class.
The good stuff begins around 55 seconds with the leg swings.
I think we will also incorporate legs swings into our warm up/ stretching session at the beginning of each practice.

Visit Floswimming For More Videos

The BEST Cycling Class in town!!!

Indoor Training with Todd Nordmeyer

Check out his website:
http://www.endeavorperformance.com/html/cms/page.php?siteid=1&id=10225617&nav=1

Indoor cycling like no other that you have experienced!

The Endeavor Performance indoor training regimen offers a unique opportunity to effectively train indoors riding your own bike on the state-of-the-art CompuTrainer MultiRider system while being directed and encouraged by Todd Nordmeyer – a USA Cycling level 1 coach.

Our indoor training room has eight lab quality CompuTrainers. You will experience group motivation and an individualized workout at the same time.

Todd structures the series’ formats to improve your athletic performance by varying the training stresses throughout the year. He uses cadence, wattage and heart rate enabling him and you to accurately gauge your effort.

Each weekly session is 1.5 hours, allowing for an adequate warm-up and enough of time for the main workout. Since there’s little coasting, no pauses during the workout and Todd’s training regimen the 1.5 hours is equivalent to approximately 2.5 hours outside.

The result is the most efficient, effective and individualized workout for you.You will definitely see and feel a noticeable difference in your cycling fitness and gain confidence in your athletic ability.

MultiRider Software Screen Shot


The result is the most efficient, effective and individualized workout for you.



Athletes train by riding on the same virtual course during a session and view their progress (HR and Wattage) on a large image projected on the wall.


Output data and course profile will be projected onto a wall providing participants an interactive indoor training session with their training group

2008-2009 Fall/Winter Series Schedule


Base Training Preparation
November 10th - December 21st (6 weeks)
Series objective
Whether you are carrying fitness for last season or needing to be reacquainted with you bike, this series’ objective is to get you back into a regimented routine. The series will focus on boosting aerobic endurance, developing cycling-specific leg strength and improving your cycling biomechanics. The series builds a solid foundation for the training up ahead.



Series schedule (choose one day/time/week)
Monday – 5:30am to 7:00am
Tuesday – 5:30am to 7:00am and 6:30pm to 8:00pm
Wednesday – 5:30am to 7:00am
Thursday – 5:30am to 7:00am and 6:30pm to 8:00pm
Friday – 5:30am to 7:00am




Series fee: $140.00 Reserve Spot



Cyclo cross Specific Training
November 10th - December 21st (6 weeks)


Series objective
A six-week series dedicated for those of you tackling cyclo cross. The series will consist of intense efforts focused on your ability to produce and sustain a large effort to improve your performance.
Series schedule
Wednesday – 6:30pm to 8:00pm


Series fee: $140.00 Reserve Spot


Cycling Biomechanics and Aerobic Conditioning
January 5th – February 8th (5 weeks)


Series objective
The series’ objective will be to further develop your cycling biomechanics by challenging you to become comfortable at pedaling at a high cadence. In addition, the class will begin to focus on improving your aerobic capacity otherwise known as your VO2.



Series schedule (choose one day/time/week)
Monday – 5:30am to 7:00am
Tuesday – 5:30am to 7:00am, 4:30pm to 6:00pm, 6:30pm to 8:00pm
Wednesday – 5:30am to 7:00am, 4:30pm to 6:00pm, 6:30pm to 8:00pm
Thursday – 5:30am to 7:00am, 4:30pm to 6:00pm, 6:30pm to 8:00pm
Friday – 5:30am to 7:00am
Series fee: $120.00 Reserve Spot



Maximizing Aerobic Capacity
February 9th – March 15th (5 weeks)
Series objective
The objective is to maximize your athletic ability to utilize oxygen. This series is the crescendo of building aerobic capacity. A very much vital ability for cycling.



Series schedule (choose one day/time/week)
Monday – 5:30am to 7:00am
Tuesday – 5:30am to 7:00am, 4:30pm to 6:00pm, 6:30pm to 8:00pm
Wednesday – 5:30am to 7:00am, 4:30pm to 6:00pm, 6:30pm to 8:00pm
Thursday – 5:30am to 7:00am, 4:30pm to 6:00pm, 6:30pm to 8:00pm
Friday – 5:30am to 7:00am


Series fee: $120.00 Reserve Spot


Strength and Power Development
March 16th – April 19th (5 weeks)


Series objective
Cycling Strength, the ability to apply force to the pedals, will be the series’ concentration. Sport specific strength development best accomplished with on-the-bike strength efforts. Improving your strength will increase your performance when climbing and riding steady state.


Series schedule (choose one day/time/week)
Monday – 5:30am to 7:00am
Tuesday – 5:30am to 7:00am, 4:30pm to 6:00pm, 6:30pm to 8:00pm
Wednesday – 5:30am to 7:00am, 4:30pm to 6:00pm, 6:30pm to 8:00pm
Thursday – 5:30am to 7:00am, 4:30pm to 6:00pm, 6:30pm to 8:00pm
Friday – 5:30am to 7:00am

Series fee: $120.00 Reserve Spot


Muscular Endurance Development
April 20th – May 17th (5 weeks)


Series objective
A culmination of the abilities developed from the previous series, this series will improve your ability to ride at a stronger and longer output than ever before.


Series schedule (choose one day/time/week)
Monday – 5:30am to 7:00am
Tuesday – 5:30am to 7:00am, 4:30pm to 6:00pm, 6:30pm to 8:00pm
Wednesday – 5:30am to 7:00am, 4:30pm to 6:00pm, 6:30pm to 8:00pm
Thursday – 5:30am to 7:00am, 4:30pm to 6:00pm, 6:30pm to 8:00pm
Friday – 5:30am to 7:00am

Series fee: $120.00 Reserve Spot


Saturday and Sunday Sessions
Special sessions consisting of longer time on the bike are available for Saturdays and Sundays. Because weather conditions affect the turnout, please check back often for session announcements. In addition, a weekly email will be sent announcing sessions will be held. Please request to be added to Endeavor Performance’s athlete list by completing a request here.

Individual Ride Session Rates (Non-series rates)
1.5 hour workout: $25
every hour after first 1.5 hours: $10

To secure your session/day/time please follow the instructions below:

1. Email thecoach@endeavorperformance.com and include name, contact number, the series names, days and times
2. Please send a check of $75.00 written to Endeavor Cycling to secure your spot.

Please mail the check to:

Endeavor Performance
140 46th Ave North
Nashville TN 37209

Class sizes are limited to 8 spots per class so reservations are required. Your reservation is secured upon receipt of $75.00 non-refundable deposit.

Each series will be held at the S.T.E.P.S. Inc. Fitness Center until further notice. S.T.E.P.S. is located at 2424 21st Avenue South · Suite 100. Locker and shower rooms will be accessible.

Scheduling Disclaimer:
* Missed sessions can not be transferred to the next series.
* Make ups for missed sessions can be rescheduled with a 24-hour notice.
* If less than five are scheduled for a particular day/time to begin a series, the coach has the right to cancel that series’ day/time

Questions: Please contact Todd Nordmeyer at thecoach@endeavorperformance.com

Back into the Water

A great story about venturing back into the water after a Shark attack in San Diego.
http://sports.espn.go.com/espn/eticket/story?page=backinthewater&lpos=spotlight&lid=tab1pos1

How to sign up for an IRONMAN

New Onsite Registration Procedures for NA Sports Races

Due to the tremendous growth of onsite registration, North America Sports will be implementing new onsite registration procedures. These new procedures will launch at Ford Ironman Florida and will be as follows:

• Each athlete will fill out a form that will include their first & last name, birthdate, email address and phone number. This form will also include instructions on how the registration process will work. You will need to bring your photo ID and a credit card for payment, no checks or cash will be accepted.

• Laptop computers will be used by our volunteers to take the prospective athlete’s contact and credit card information on-site. The volunteer will enter in the prospective athlete’s information directly into Active. They will then get the athlete’s credit card information and charge them the race entry fee.

• The prospective athlete will receive a copy of the form they filled out as a receipt, which will outline when and how to complete the registration process. They will also receive a reminder via email.

• After receiving the confirmation email the athlete will have a spot reserved for them in the event. However, the participant will still need to go back to Active.com during a specified timeframe to complete their online registration. Any athlete that does not follow this procedure will not be considered registered for the event.

• The athlete will follow the same on-line procedure as before. They will access the Ford Ironman Florida event via a specific registration link, select their name from the athlete drop down bar and enter in their unique password. However, the online entry will not have a payment associated with it as they have already paid the entry fee.

• The athlete will receive a set amount of time (1-2 weeks) to let them complete the registration.
This system will ensure fairness to all athletes wishing to sign up for NA Sports races. Under the previous system a number of certificates distributed at on-site registration were not redeemed and this created a situation requiring NA Sports to reopen on-line entries. People who attempted to enter on-line immediately after it opened and were closed out may not be aware of the additional spots available at a later date. This should no longer be the case going forward.

This new procedure allows the prospective athlete’s information to be put directly into the Activ e.com database so that it is accurate and has no chance of getting misplaced. It may take a little longer in the beginning so we ask that you be patient with our volunteers and staff.

Distance Per Stroke

We are still working on stroke count and will continue to do so the rest of this fall.
Here are some interesting articles to read on the subject.

http://www.slowtwitch.com/Training/Propulsion_in_the_water_249.html

http://www.slowtwitch.com/Training/Sheila_Taormina_s_Swim_Tips_250.html

http://www.slowtwitch.com/Training/Has_swimming_got_you_over_a_barrel__238.html

http://www.swimmingworldmagazine.com/articles/general/articles/pre_hines_01_dps.asp

http://swimming.about.com/cs/techniquetips/a/dpsandrate.htm

I Run for the Party is this Saturday

There is no better way to enjoy the off season than to party with friends!
Come out this Saturday night and join the fun.
Wear a costume, run/walk 5K and party all the way.

GUINNESS WORLD RECORDS

"Largest Halloween Costume Gathering"

Top prizes will be awarded to the best costumes! Ghost-Witches-Frankenstein-Mummies-Monsters-Zombies-Devils-Fallen Angels or popular characters from Horror films...you get the point!

Kids and pets are welcome but dress em' up!

This course is easy and perfect for beginners or novice. Everyone gets T-Shirts, SKYY VODKA, Vitamin Water, Mich Ultra Beer, Collectors Cups and lots of fun

Packet Pickup Party: Tues Oct 14th 5-8pm located at the ICON in the Gulch at 600 12ave South.

Pick up your event packet on this night and get a Martini Glass, Back Pack, Refreshments, register for free gas cards and more.

Race Day Event Oct 18th 3:30-8pm

This event begins at 3:30 with GUINNESS BOOK RECORDS registration and race registration. Official Record attempt at 4:45 and race starts at 5pm sharp. Event concludes with a block party on Demonbreun St & Roundabout (Naked Statue)

October Practice Schedule

October Practice Schedule:

Wednesday, October 8- No practice! Pool closed for 24 hours!!!!!

Friday, October 10- 5:00-6:30am
Sunday, October 12- 2:15-4:00 or 3:45-5:30
Wednesday, October 15- 6:15-8:00pm
Friday, October 17- 5:00-6:30am
Sunday, October 19- 2:15-4:00 or 3:45-5:30
Wednesday, October 22- 6:15-8:00pm
Friday, October 24- 5:00-6:30am
Sunday, October 26- 2:15-4:00 or 3:45-5:30
Wednesday, October 29 6:15-8:00pm
Friday, October 31- 5:00-6:30am

Sunday, November 2- We will only have 1 practice since a good number of people will be in Florida for Ironman
2:30-4:00pm

GNAC- Become a Member

GNAC's primary focus is to promote general health, fitness and well-being to individuals of all ages and abilities through exercise, primarily running, biking, swimming and multi-sport events, such as Triathlons and Duathlons.
Currently GNAC has over 200 members with ages ranging from the 20's to the 70's. They are very proud to have among our members some elite All-American racers, and some of the most fun loving back-of-the-pack racers. They are the most fun multi-sport club in Middle Tennessee and we enjoy training and racing together

If you are not a member of GNAC, you need to be. Support your local triathlon club.
GNAC currently has a fantastic membership drive going on, so it would be a great time to sign up.

Now that race season is coming to a close, what do they do as a club?

Next club event is October 11^th, an Ironman Hawaii party to cheer one of our own, Shelby Sheffield, as she races THE Hawaii Ironman. January – April we sponsor monthly “Tri Chats” featuring great information to get you ready for next season. Past topics have included nutrition for multisport athletes; bike maintained clinic, sports medicine, free injury screening, injury prevention, and more.

If you join GNAC now, you will receive FREE membership for the months of October, November, and December, including October and December newsletters. Membership is $35 the first year, which includes a t-shirt, of course. Renewals are just $20.

To join, visit gnac.org or active.com

Ironman Hawaii Party
Please come join GNAC on October 11th for our Ironman Hawaii Party! We will broadcast IronmanLive and cheer on our very own Shelby Sheffield as she competes in her 5th Ironman Hawaii World Championship. Go Shelby!!

Dress to impress in your best Hawaiian outfit....yes, there will be a prize for the "Best Hawaiian Outfit." Be creative! There will be more prizes and fun, so brush up on your Ironman and Hawaii trivia!

GNAC will provide the Main Dish and non-alcoholic beverages. A - M bring side a side dish and N-Z a dessert.

Date: Saturday, October 11th

Time: 6PM - until Shelby crosses the finish line

Place: The home of Kathleen Siler

810 Lynwood Bvld.

Nashville, TN 37205

Bicycle Commuter Act Passes Congress, Awaits President’s Signature

Bicycle Commuter Act Passes Congress, Awaits President’s Signature

After seven long years, the bicycle commuter tax provision has finally passed both the House and Senate as part of the financial bailout package. President Bush has said that he is eager to sign the legislation. “We are delighted that the bicycle commuter benefits act has passed after a lengthy and persistent campaign spearheaded by Congressman Blumenauer (D-OR),” said League President Andy Clarke. “Bicycle commuters will now be extended similar benefits to people who take transit and drive to work – it’s an equitable and sensible incentive to encourage greater energy independence, improve air quality and health, and even help tackle climate change. Thanks to everyone who has helped reach this milestone, especially Walter Finch and Mele Williams, our government relations staff over the years who have worked tirelessly with Congressman Blumenauer, Senator Ron Wyden (D-OR) and many others in Congress.”

Thanks also to all of you around the country who have contacted your congressional leaders over the years. Keep checking back at http://www.bikeleague.org as we work on the implementation process.

matt@bikeleague.org

www.bikeleague.org

Get involved local to help improve Bike commuters!!!

Here are few ways:

There are several things you can do:

First, become a member of the organization by going to active.com and registering. Walk/ Bike Nashville

http://www.walkbikenashville.org/

Second, come to our annual meeting on Oct. 23rd to hear what is going on and meet other members.

Third, become a member (or co-chair) of one of our committees. These include advocacy, education, fund-raising, events, and the Tour de Nash. We are in particular need with the advocacy committee as a former chair lost his paying job and had to quit.

Forth, from time to time write your council member or the Mayor's office on walking and biking issues as they come up. Once you become a member you will receive e-mails about various action campaigns.

Fifth, participate in community meetings from time to time as they come up.
Sixth, keep bike commuting! Goodness knows Nashville needs the example of as many dedicated bike commuters as possible.

http://www.tennessee3feet.org/

2 Shirts and 2 Great Causes

Shirt # 1 is for Susan G. Komen foundation.
If you would like one, I will have them at the pool most nights and the cost is $10. Please make checks out to Susan G. Komen.
I've purchased one and will be wearing it to the Race for the Cure this Saturday.
We will be at water station # 1 (In front of BMI on music Row) handing out water.
If you would like to join us, please come and help. Race starts @ 9:00am, so I plan to be at the water station around 8:30am to set up.











Shirt # 2 I am also a huge fan of- it's a new law in TN.
Motorist are to give cyclist 3 feet when passing them on the roads.
Joseph and I try to bike commute as much as possible and I often wonder how I can get this message across to motorist. Here's the answer.

http://www.3feetplease.com/

If you would like to order a 3 Feet Jersey, please email me your size.
If we get an order of 20 or more together we will get a $10 discount off each jersey.
Please look at the website to see what size you are.
Jerseys are $55