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Yoga Workshop for Triathletes and Runners at Fit Culture Studio in Nevada City

 

Sore muscles?  We understand.  During peak training your hard working body deserves all the help you can give it to aid recovery.  You can spend hundreds on recovery powders and pills, massages, compression gear, and even special “recovery sandals.”  Or you can come out to our free presentation next week to learn how a short yoga practice done in your own home can further the healing process to get you back on track and trail quicker.

Free Yoga for Triathletes and Runners Workshop on Tuesday, August 25 6:30 – 8:00 p.m. at Fit Culture Studio in Nevada City

 

The root cause of most athletic injury can be summarized by one word:  imbalance.  Certain muscles are stronger than others and some muscles are more flexible than others.  The repetitive, and unconscious, use of the stronger muscles leads to further over-/under-development.  And like a pothole on a dirt road, the problem will only get worse when left untreated.  The physical aspect of yoga helps to identify and correct those imbalances.

 

Additionally, the mental aspects of the meditative side of yoga teach athletes to turn their focus inward.  This aspect of yoga not only helps triathletes “tune in” to otherwise unobserved issues in their body, it can help improve your performance.  Go ahead, read that last sentence again – we said yoga improves performance.   Come out to Fit Culture Studio on Tuesday, August 25th and we will explain how.

This event is co-hosted by Coach Scott Beesley of Soles Inspired Triathlon Club in Grass Valley.  The workshop will be a mix of formal presentation and asana (the physical aspect of yoga).  Come in comfortable clothes, though don’t expect to sweat as this will be a short and very very gentle slow moving yoga practice. This class is suitable for all levels of athletes and yogis.

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Triathlon 101 Clinic at South Yuba Club

Coach Bees will be hosting a Triathlon 101 Clinic at South Yuba Club at 6:30 p.m. Wednesday, July 23.  Meet in the Personal Training Center – it’s the first building on the right at the Nevada City location (not Grass Valley).   This clinic is open to the public.

 

This clinic is designed to help relative newbies to the sport navigate race day so that there are no surprises.  Although the discussion will be focused around the Barbara Schmidt Millar (BSM) “A Celebration of Life” Triathlon, many of the concepts discussed will apply to universally to all races.    Topics include:

 

Training:  How much do you really need to train to finish a sprint triathlon?

Gear:  Do you need a fancy road bike?  Do you swim in bike shorts or bike in your swimsuit? And how do you put socks on when you’re dripping wet from the swim?

Injury Prevention:  How safe is it to train on Pasquale?  What will you do during the swim, bike, and run to make sure your training and race leave you feeling better, not worse?

Nutrition:  What should you eat the morning of and during the race?

 

Bring any other questions you have next Wednesday as there will be ample time for Q&A.

 

Coach Scott Beesley has safely led over 100 athletes to their first finish line.  He is Western Nevada County’s only USA Triathlon certified coach and currently splits his time between his duties as Head Coach of the Soles Inspired Tri Club in Grass Valley and as Fitness Director of South Yuba Club in Nevada City.  He can be reached at (248) 877-5338 or coachbees@solesinspired.com

 

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Triathlon Club Training for BSM Tri

The tri club at Scott's Flat earlier this May.

The tri club at Scott’s Flat earlier this May.

 

 

There will be an information session for all those interested in joining a training group for the 2014 BSM “Celebration of Life” Women’s Triathlon.  The session will be at the South Yuba Clubhouse (aka The Personal Training Center) at their Nevada City gym next Tuesday, June 10.  The talk will begin at 6:30 p.m. and last for approximately 45 minutes.

 

 

 

 

girls post raceThe Soles Inspired Tri Club will be hosting the event and providing coaching for all athletes interested in joining the club.  The club practices three times per week in Grass Valley and Nevada City for those who want a group to train with and provides detailed training plans for those who wish to train on their own.  The club is headed up by coach Scott Beesley who has helped over 100 first-timers finish their first tri.

And don’t leave the men in your life behind!  The guys will be training for a yet-to-be-determined fall race.

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Foam Rolling and Lax Ball Self-Massage Clinic at NOW Bike

Post-ride powders and pills  …compression socks …sleep aids …recovery boots  …yoga for athletes.  The list goes on.  The “recovery” segment of the triathlon world is quickly becoming an industry of its own.  This time of year, during peak training, it is important to know your recovery options and avoid wasting time and money on over-hyped products.

 

Join us at 6:30 pm next Thursday, May 22 at NOW Bike & Tri in Arden Hills (not their St. Paul store!) for free clinic geared toward recovery methods during peak training.  One of the most simple and effective tools to help relax those sore muscles is a $3 lacrosse ball.  This clinic will use stretching and both foam rollers and a lax ball to help you self-massage sore muscles.  Clinic will be a mix of presentation on the science behind foam rolling/self-massage and actual hands on technique work.  So, bring your foam roller if you have one.  Lacrosse balls will be provided.

Get ready Mpls!

Get ready Mpls!

This event is a co-production of Scott Beesley of Soles Inspired and Suzie Fox of Fox Endurance.  foxes

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Performance Nutrition Basics

 The content of the video below was originally intended for the Soles Inspired Tri Club of Grass Valley, California in preparation for their race in the Folsom Sprint Triathlon and Folsom International Distance Triathlon this summer. 

 

There is difference between everyday eating, dieting to lose weight, and eating to perform as a triathlete.  Each strategy is unique.  When eating to perform you must be properly fueled and not overly restrict caloric intake.  The more important thing is to know your body and listen to it.  What works for one athlete on the bike and run might cause another triathlete to completely fall apart and bonk (or spend half their race in the port-o-john).  This means you need to experiment with the right amount of calories, sodium, and water early in the season so that your fueling and hydration strategy is dialed in by race day.

 

 

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Bike Maintenance Clinic at Tour of Nevada City Bike Shop

Think of this.   …It’s race day.  You’re well trained.  You’re feeling good.  You’re rocking an awesome neon green Soles Inspired Tri Club suit that makes you look like you’ve done this a hundred times before  ….the swim goes better than you thought  …you transition to bike quicker than you thought  …the first half of the bike ride goes great  …and then, it happens.  You get a flat tire.  It’s your rear tire too.  What do you do?

 

Yeah.  That's that's what we'd do too.

Yeah. That’s that’s what we’d do too.

If the answer to the above question is anything other than, “Take out the tools from under my bike seat and fix the flat in under five minutes,” then you need to join us next Tuesday, April 29 at 6:30 p.m. at Tour of Nevada City Bike Shop for a Bike Maintenance Clinic.  You will learn how to fix a flat tire and some other very basic bike maintenance tips. You’ll also have the chance to purchase all the tool necessary to do that job that will be required gear at all future bike practices.  This clinic will take place of the normally scheduled Soles Inspired Tri Club practice for next Tuesday.

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How to Periodize Your Yoga as a Triathlete

The following article originally appeared in a 2011 Coach Fitter series on Yoga for Triathletes.  

 

Have you ever crushed it on the squat rack the night before a big race?  What about switch your training focus away from swim, bike, run to a recreational team sport during peak training?  Of course you haven’t.  Why?  Because we use a concept called periodization to focus on different disciplines at different intensities during different times of the year and different days of the week.   This concept should be applied to your yoga practice so it can remain in your triathlon program year round.

Of course, as yoga instructors, we don’t make that easy for you.  It’s hard to decipher what each class is all about given the mix of Sanskrit and cutesy names use.  Here is what to look for during the different phases of your training.

 

Off Season/Pre Season

The Goal:  This is the time of year where yoga can be used, more or less, in place of a normal strength training session.  Ninety percent of all yoga classes at chain gyms offer a fitness-focused version of yoga that fits the bill here.

The Class Names:  Fitness Yoga, Ashtanga, Vinyasa Yoga, PiYo, most Baptiste classes or any hybrid class with the word “power” in it.

Questions to Ask The Teacher Before Going:  Will I sweat in this class?  How intense is the practice?  If the answers are “yes” and “moderate” or more then you are in the right place.

 

Peak Training

The Goal:  To work the body gently with less intensity than the physical demands required in some of the classes listed above so you have the energy to focus on swim, bike and run.

The Class Names:  Slow Flow, Beginner Vinyasa, Yin-Yang, or most classes designated as Level I.

Questions to Ask:  How much of the class will be spent moving versus holding gentle postures?  Will this class be a difficult physical workout?  They answer to the first should be a mix of each and the answer to the second should be a resounding “no.”

 

Recovery

Note that this could be a full post-triathlon recovery phase or simply an easy day following a hard training day.

The Goal:  Relax and repair muscles by opening up the hips.

The Class Names:  Restorative Yoga, Gentle Yoga, Yin Yoga.

Questions to Ask:  Will this class be mostly on the mat and not standing?  The answer should be “yes.”

Here’s one of our Restorative Yoga for Triathletes videos…. http://www.youtube.com/watch?v=IQqbt-oUhV4

 

Heat Adaptation

This is specific to athletes whose coach is putting them through a phase of heat adaptation in prep for racing in hot conditions.

The Goal:  There is some science out there pointing to evidence that exercise at even low intensities can help the body perform well at threshold in the heat.  In theory, yoga could be the exercise modality to accomplish this.

The Class Names:  Bikram Yoga, Moksha and any class with the name “hot” in it

Questions to Ask:  Is the room heated?  Is the class accessible to beginners?  The answers should quite obviously be “yes.”  The second question is particularly important because many heated classes can be very intense.

 

Yoga can be accessible to every triathlete during every phase of training.  The key is finding the right class and making the commitment.

 

Scott Beesley is a full-time triathlon coach and yoga instructor, currently based in Grass Valley, California.  If you email him your zip code and training goals at coachbees@solesinspired.com, he will find a yoga class in your area.  More free advice at www.solesinspired.com, www.facebook.com/solesinspired, www.youtube.com/solesinspired

 

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Prevent Cycling Neck Pain

 

At a recent indoor cycling practice in Grass Valley for our tri club, a relatively experienced cyclist sheepishly admitted to chronic neck pain during cycling that she had been dealing with for years.  Though the solution can be complicated, here are several simple fixes for cycling neck pain.

Better Bike Fit  Without question this is the most important factor in riding your bike without pain.  But what do you do if you don’t have the time and money for a professional fit?  Neck pain typically comes from tilting your head up to much and changes in your fit need to get your spine more upright or your neck more horizontal so that your back and neck are at the same angle.  One option is to move your arms closer to your body.  If you ride a tri bike and there is wiggle room in your bar positioning, try moving the elbow cups closer to you.  Whether you ride tri or road, a shorter stem and taller headset gets you to the same place.  Remember that bike fitters work in millimeters.  Tiny adjustments go a long way.

Helmet Placement  If your neck is compressed because you have to raise your head high to get a view past the front of the helmet, Sheldon Brown points out that moving your helmet back alleviates this problem.  Assuming your helmet is already in the right place for safety, remove the sun visor first before making any adjustments that might compromise the safety of the helmet.

Screen shot 2014-02-09 at 6.22.05 PMRimless Sunglasses   In a similar vein a poor helmet placement, some cyclists strain to look under (or over) the upper rim of their sunglasses.  In the last 5 years many manufactures have catered to cyclists with these rimless shades.  Simply type “rimless sunglasses cycling” in your search engine and you will have no shortage of options.

Ride The Hoods  If Ironman Arizona or Florida are on your schedule there is no question that you need to get used to being in aero.  But during early season training there is no need to be a hero and ride low all the time.  Get up on your hoods or pursuit bars and give that neck a break.

Lower The PSI  Just because all the cool kids overinflate their tires on race day doesn’t mean you need to do it now.  Riding below the recommended PSI can result in a flat tire, so avoid that too.  Just stay on the low end of the recommended pressure.  Your tires are your biggest shock absorbers of road vibration and bumps.

Strengthen & Stretch  If you have the tendency to carry stress in your neck and shoulders it will be magnified tenfold in the saddle.  Work on learning how to subtly engage your mid-traps, rhomboids, and lats to “set” your shoulders in the right place out of your ears.  Self-massaging with a lax ball can do wonders to relieve tight shoulders.  Don’t forget posterior deltoid and upper traps (the back side of shoulders and around the neck) when you use the ball.

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