Heavy Legs?

"ever get through T-2, start running and have your legs feel like lead?  Practice transitions off the bike, slipping quickly into run gear and running about 10 minutes.  Come race day, the run start will feel much better."

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Cold Water Swimming!

Cold Water Swimming!

With only 4 weeks to go for our Open Water Swim venue to open, it is time for you to start thinking about how to best tolerate and master cold water swims.  For a great article on open water swimming our sister company has, go to http://rehabtoracing.com/Cold_water_swimming.php.

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On Tough Days!!

On Tough Days remind yourself that you are capable of reaching your goals!  Have faith in your Coach, your training, and most of all in yourself!

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Rewards are on the Horizon

Treat race day as your reward for all the hard work that you did in training.  Instead of nerves go out and have fun!

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Thought for the day!

Ride in the wind.  As spring approaches shake off the impulse to stay indoors.  Use the windy days of spring to increase your leg strength and improve your mental toughness.

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Open Water Swim Training

Open Water Swim Training

If you are a Triathlete and keep up with the news on races, then you will be aware of the articles on deaths during the swim portion of the Triathlon.  It is sad to hear about the tragedies in races and our hearts go out to all involved. An athlete can only control what they know, staying healthy,  proper nutrition and smart training will hopefully get you to the start and finish line safely.

Nothing beats training in open water as often as you can.  Learn about the effects the elements will have on you.  Learn as much about your race as you can.  Knowledge is power and with knowledge we can make smart choices about moving forward toward success.

A great informative book to read to help with concerns during a Triathlons swim portion is called "Fearless Swimming for Triathletes: Improve your Open Water Skills.     Author Ingrid Loos Miller.  (Find it on Amazon.com)

Now it is time to start training in Open Water....check out our open water swim training venue this summer..  See you out there!

 

 

 

 

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Too Cold to bike outside?

Mother Nature doesn't always co-operate this time of year when it comes to riding outside.  This makes training for early season races a challenge.   Keep in mind that inside Trainer workouts this time of year are beneficial in several ways.  Some of which are building early season bike strength, bike endurance and also condenses training time.  Not to mention the safety factor of keeping you from riding on potentially slick, icy roads and in freezing temperatures.

Research shows 45 mins of intense trainer workouts equates to one hour outside. Even though most frown at the thought of a trainer workout.....these workouts do have a purpose and are easy to fit into your early base training.  Whether it is 45 mins or 135 mins these are quality workouts if executed properly.

Push yourself with challenging workouts....it will only strengthen your ability to ride stronger and longer!

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Open Water Swim Training

April 21 is the opening day for our Swim Venue, located in Haymarket Va.

Swims are held most Sundays from 12:00-3:00 and will end Oct 6. Check out our website for more information on how you can attend! See you out there!  

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Open Water Swim Training

April 21 is the opening day for our Swim Venue, located in Haymarket Va. Swims are held most Sundays from 12:00-3:00 and will end Oct 6.    Check out our website for more information on how you can attend!  See you out there!

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Remember your H20 even in the Winter.

Remember that water is Vital and it constitutes approximately 60% of an adults body weight.  Make sure you are drinking enough water on a daily basis.

Did you know that water helps your bodily functions in many ways?  Just a few are, your metabolic functions improve, excess fluid retention is relieved and your body temperature regulates more efficiently.  Also if you find that you have a bit of fatigue during a workout session,  lack of proper hydration can be a cause.

We tend to think about drinking more water when it is hot, so don't forget even though it is cold outside you can still become dehydrated.  Remember you can not make up a lack of fluid during workouts so be smart and Hydrate properly before, during and after your workouts.

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New Year, New Look!

 

Stay tuned for our new and improved website coming soon! 
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Out with the "Old" & In with the "NEW"

It is that time of year again to clean out your mental closet as well as your home closet(s).  Throughout the year we all tend to hang onto unnecessary stuff!  It clutters our house as well as our mind, so take this time to release old patterns and chatter of the mind.  Organize your house and donate all the unnecessary stuff you don't use to someone that can! There are many that can use these items right now in the world.

 Organizing your house and your life in prep for the upcoming year is not only healing, but  opens your mind and supports an easier more clear path for a successful transition into 2013!

New goals have been set for the upcoming year, at least they should be set, and with dumping all the "Old" stuff.....you will have opened a more clear concise path for the "New" to enter.
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The Road to my Tenth Ironman

Welcome to a series of stories that will attempt to describe my journey from April till July 22.  That is the day I will try to complete my 10th Ironman distance  triathlon in Lake Placid New York.

Oddly enough we begin in the office of my orthopedic surgeon.  You see I am a 56 year old male with knees made fragile by 30+ years of competitive ice hockey.  We are looking at an MRI of my right knee.  I'm hoping that a simple "scope" of the knee gets me back on course.  To me, the image looks like an abstract painting but I hope for a positive outcome.  I listen as Dr. Aguiar describes about half a dozen different problems.  I ask about cleaning them up with surgery and he smiles wistfully and says, "Surgery is the least of your problems."

So I walk out of the office with the new - found knowledge that my right knee is experiencing significant deterioration due to arthritis....just like my left knee.

What do I do now?  Give up triathlon and become a swimmer and/or cyclist?  "Not yet", I think.

Rather than throw in the towel, I decide to enlist lots of help and fight back.  With the help of my wife, Stephanie, I will really focus on my weight management and nutrition.  (I really mean it, this time!) She is also my strength and flexibility coach and that part of my training takes on an even larger role in my quest.

My mentors, friends and doctors, Al & Mary Delaney, founders of R2R Endurance Training, will assist with mechanical and medical wizardry, duct tape and glue to hold me together.  Al, Mary and Stephanie with my honest input will cobble together a non-traditional, individualized training program and I will soldier on.  My physical task is to deal with life's setbacks and keep reaching for the goal.  The mental side is to realize I am not thirty anymore.  The need to keep a positive outlook and work within my limitations will be key.  Here we go...........
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Guest — Mary DeLaney
Without a doubt, you are the poster child for Rehab to Racing and an inspiration to us all! Rock on, Rob! Another fantastic jour... Read More
Thursday, 05 April 2012 18:05
Guest — Heather
Best of luck to you Rob!!
Sunday, 22 April 2012 00:02
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Start a Fresh, New "2012"

Now is the time to close old doors behind you regarding old patterns, habits and beliefs that have,  or no longer serve you. Once you have left those issues behind, start to focus on opening your heart and moving in a new positive direction in life.

Meditate on being thankful for what you have.  It is difficult to see the positive in situations when we only look through fearful eyes. Know and believe in your heart that new, positive experiences are always right around the corner.  Be open to the unknown and don't be afraid to face it head on.

Believe in yourself and trust that everything will work out in a positive way.

Encourage others taking their first step toward a better life...when they question their approach.... And don't forget this will not only empower others,  but also encourage and empower you.

We can make a choice to support each other in a positive direction of life...supporting individuality, differences, beliefs...what ever is seen as "indifference"  in others;  continuing  to move in a negative thought process not only toward our self...but toward others. Or a choice can be made.  Ask your self ...do I believe I have a " sense of entitlement"  that puts me above those of indifference?  What is my code of honor?   Until we change...the world stays the same.
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Core Boot Camp

The Core Boot Camp is great for anyone that is looking to improve their overall fitness.  It's also good  for Triathletes,  because many of the strength and agility drills are focused on improving the common weaknesses many triathletes face.  I especially like the Ultraslide for both aerobic and lateral training.  The core workouts and individualized instruction are excellent.

I also worked with Stephanie and Rob on my swimming, which took me from barely being able to swim 50 meters, to swimming in my first sprint triathlon, in three weeks.  In the following six months, I became a confident swimmer based on  their coaching in both the pool and their open water swim venue.  I am amazed at what I have seen them accomplish with many beginning swimmers.   Julie R......Oak Hill
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"A year before I started swimming........

A year before I started swimming with Rob and Stephanie, I didn't even know how to swim with my head in the water.  I took basic swim lessons through my gym and then graduated to their class.  At that point I was still struggling to swim continuous laps.  I knew I wanted to be a lot faster.  Under their tutelage, my technique improved which in turn improved my time.  After about six months of coaching, I had shaved more than 20 seconds off my 100m time.

As my swim times improved, it motivated me to sign up for my first sprint triathlon.  I trained with Stephanie for two months, prior to this event, which I found to be very challenging as well as motivating, in a good way!  As much as I dreaded some of those workouts, the accountability worked to keep me on track.  And I was amazed when I finished the race, placed third in my category!

Heather E.....Ashburn
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Colburn Body Concepts Boot Camp

Big thanks to Colburn Body Concepts!  Stephanie and Rob are great instructors.  I recently had back discomfort partly due to tight hamstrings.  Today I had a follow up bike fit and my flexibility has increased significantly, especially in my hamstrings. During each boot camp session, Stephanie and Rob clearly explained the stretches and exercises that would facilitate forward progress with my hamstring issues.  In addition, they taught me exercises during the boot camp to strengthen my core and back to prevent future back issues.  Now I have zero back issues with better flexibility for an improved bike fit!

The Colburn Body Concept Boot Camp is a fun integrated mix of slide board skating for an aerobic workout, core strength work, and stretching.  Team Colburn have the background and positive attitude that makes their slide board boot camp the perfect class after a long Monday at work.

Rob and Stephanie provide a wealth of knowledge by explaining how each exercise or stretch supports improvement in multiple sports such as cycling, running, or swimming.  During workouts, they are very patient to ensure a newbie like me learns and maintains the proper form for the myriad of exercises covered during a session.

The boot camp provides the following not found at large gym classes:

  • · The class sizes are small ensuring individualized attention to answer questions and improve technique or form.

  • · The music is great!  Its upbeat, covers many genres, and is absolutely not what you will hear on the local rock or pop music stations…a nice change and very energizing.



  • · Monday night sessions, the perfect way to end a long first day back to work.  Plus, they begin the class late enough so there are not problems making it to class after a long commute.

  • · The wealth of information I gain from the group is amazing and covers everything from race day nutrition for different sporting events to gym exercise routines.


Boot Camp is fun and a wealth of knowledge thanks to Stephanie and Rob.  For the small fee, it is a steal compared to private personal training sessions at the large gyms.

Rob B....Leesburg


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Slide Board

Another session for Slide Board classes will  start again Monday, January 9.  Check out our product page for more info.   Commit to challenging yourself in new ways in 2012.
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Commit to changes in 2012

Thought for the day, you can't change the world until you change yourself!  Each and everyday, ask yourself what it is about your life, work, health and mental outlook you want to change so that you can become the best person you can be.  Do you need to start an exercise program? Change your nutrition so your exercise program can excel?  Or do you need to just work on finding out what makes you tick?  Habits are changed only when people recognize that something needs changing!  When we start making positive changes for our self, then the ripple effect moves out into the world.
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Slide Board/Core Boot Camp

It has been a whirlwind of a year.  Races, training, nursing injuries, openwater swim coaching and also working on our slide board class.  Check out our calendar for dates.  We will be starting our sessions again in January and they will run every Monday (Jan thru March / Oct thru Dec 2012) at 7:00 pm, Broadlands Community Center.  Since I am nursing a foot injury right now we have pulled December dates.  We look forward to seeing everyone in January and wish all Happy Holidays!
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