Media & Press

5 Good Reasons to Cycle Indoors this Summer

In News,Nutrition by Abbie Yarger / July 7, 2014 / 0 Comments

By Coach Troy Jacobson

After spending all winter on the trainer, it’s hard to imagine forgoing a ride on a warm sunny day to crank out your intervals in the pain cave, right?

However, indoor (or stationary) training can and should play a key role in every competitive cyclist and triathlete’s training regimen, as proven by countless athletes of all levels over the years. In the fast-paced lives we all lead where every second counts, indoor workouts can get the job done with time to spare, and all you need is a little bit of motivation and a bike trainer or stationary bike. Following are just a few of the many reasons why it makes sense to ride the road to nowhere.

Reason #1: Indoor workouts are more time efficient
Once your “pain cave” – or workout area – is set up, it’s easy to put on your cycling kit, hop on the bike that’s already on the trainer and start your session. Heading outdoors requires more preparation and potential drive time if you need throw your bike in your car, not to mention that road riding requires that you obey traffic laws like stopping at stop signs and traffic lights. These stops and starts reduce the overall time efficiency and quality of your allotted training time. An argument can be made that one hour on the trainer = 1.5 hours on the road!

Reason #2: Indoor workouts are safer, and can cause less anxiety
Depending on where you live, training on the roads can be a challenge with fighting vehicular traffic congestion, ignorant motorists and torn up asphalt. That weekday post-work ride that’s meant to calm your nerves can actually have the opposite effect. Doing more of your workweek cycling indoors, especially on your “quality days,” can reduce your overall exposure to becoming yet another injured cyclist related statistic.

Reason #3: Indoor workouts are fun to do with a group
Sure, outdoor rides can be fun and social, but indoor riding enables cyclists of different abilities to ride with one another. After all, getting dropped on a trainer ride rarely happens! Invite your friends to join you in your pain cave for workouts, or seek other local indoor group cycling workout opportunities.

Reason #4: Indoor workouts are convenient
Whether heading down into your basement or to your local gym for an indoor cycling class, indoor workouts are generally more convenient than road rides. In addition to less prep time (see reason #1), you can also get other workouts done before or after hopping on the bike.

Reason #5: Indoor workouts can be very high in quality
All of the variables that can negatively affect an outdoor ride, including traffic, terrain, road conditions, wind, other riders, etc. are essentially eliminated when it comes to the indoor ride. When indoors, you have absolute control over the important variables of intensity and duration, so workouts can be of the highest quality over a given amount of time. Find a library of quality indoor training workout sessions, fire up the power meter and/or the heart rate monitor and get to work!

Here’s a sample workout you can try to get started:

Indoor cycling workout

From beginners to the Elite, indoor training has a place in everyone’s training schedule, even during the summer months. Introduce some high-quality indoor rides to your program, and watch your fitness take a leap to the next level!

A former pro triathlete and coach since 1992, Troy Jacobson is the creator of Spinervals Cycling and the Sr. National Director of Endurance Sports Training for Life Time Fitness. Learn more at www.lifetimeendurance.com.

How To Carb-Unload Your Favorite Pasta Dish

In News,Nutrition,Training by Abbie Yarger / June 3, 2014 / 0 Comments

By Brooke Schohl, MS, RD

It’s the night before a big race. A giant bowl of pasta is just what the doctor ordered, right? No – the carb-loading ship has sailed. Use these tips to make your favorite pasta dish more metabolically efficient.  

While endurance athletes absolutely need carbs in their diet, too much of this macronutrient hinders the body’s ability to burn fat for fuel. Fat is the preferred substrate for everyday fueling as well as training/racing. Think about it: your carb stores top out at two or three hours; your fat stores can carry you through up to 10 long-distance races.

Many training foods are heavy in the carb department (easily digestible simple sugars), as athletes need quick energy during training/racing. But is this the best fueling strategy for your day-to-day life? Instead fill the body with foods that stabilize blood sugar, keep energy levels consistent and improve satiety. Counteract carbohydrate blood sugar spikes by adding a fat and protein source to meals and snacks. Include carbs in your daily diet but make them the sideshow (along with fat, protein and vegetables) instead of the main act.

If you’re a pasta junkie, don’t freak out. Use the following tips to carb-unload your favorite pasta recipe and make it more metabolically efficient.

1. Swap regular pasta for quinoa or brown rice pasta.
When you do eat grains, make sure they are quality choices. Enriched flour pastas have little nutritional value and are high in calories.

2. Reduce pasta amount by half or 3/4.
You don’t need an entire box of pasta for a dish to taste great. Cut the amount and see if you even miss it.

3. Add more veggies.
Increase the ratio of vegetables to pasta. The fiber in the veggies will fill you up more than the pasta ever could.

4. Easy on the milk, butter and cheese.
Don’t eliminate these ingredients – you’d miss out on the delicious sauce and consuming fat is ok. Simply scale back a little (try cutting these ingredients in half). Again, you won’t miss it.

Bottom line: Experiment with recipes – don’t feel locked into the ingredients and amounts. This also holds true for restaurant dining. Be comfortable with the meal you select at a restaurant or prepare at home. There’s no need to eliminate favorite meals, just modify them to fit your healthy, super-fit lifestyle. Enjoy guilt-free, that’s the way it should be.

Brooke Schohl, MS, RD, METS, is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed many triathlons of all distances including three Ironman races. She integrates that personal experience and knowledge into developing customized, sport-specific, metabolically efficient fueling plans for her clients. Brooke and her husband, John, own two Scottsdale, Arizona-based triathlon stores named Destination Kona. For more information on services and offerings, visit her website at www.fueltothefinish.com.

7 Simple Truths for a Faster Triathlon Swim

In News,Training by Abbie Yarger / June 3, 2014 / 0 Comments

by Coach Troy Jacobson528b

Most people new to the sport of triathlon find that the swim leg is the most challenging. Images of arms flailing at iconic mass start events bring fear and loathing to many newbies as they struggle with the fundamentals. Putting oneself in the situation of having to navigate through rough waters while in hand to hand combat isn’t appealing to most folks, but the truth is, the triathlon swim is easier than you think and the following list of seven tips will help you get to that finish line faster, and in one piece.

1. Practice consistently and be dedicated to continual improvement.
If there’s one area where most triathletes struggle, it’s with consistency and getting adequate pool time. Triathletes learning the fundamentals of swimming should get into the water at least three days per week, if not four days. Only by putting in the time and energy will you improve and get more comfortable in the water.

2. Focus on the fundamentals of good stroke mechanics.
Swimming, by nature, is unnatural to people. We’re not built to ‘glide’ through the water effortlessly and must work to maximize our efficiency in the water as much as possible. This means focusing on developing proper swim mechanics by breaking down our stroke and practicing drills designed to improve our body position and various components of the freestyle stroke. And this focus never ends… even elite swimmers train and reinforce proper stroke mechanics with a steady diet of drills.

3. Get another set of eyes… use a coach.
As the saying goes, “seeing is believing.” The way you think you look when you swim is often far from how you actually look. Working with a coach who can provide feedback and keep you on track and progressing is important. Frequent video analysis of your stroke will also help you gain a better understanding of what you’re doing correctly and where you can improve.

4. Develop your kick.
Although most triathletes will swim with a buoyant wetsuit on race day, somewhat negating the effectiveness of the kick, the development in training of a strong kick is still essential. Not only will kicking enhance your overall conditioning, it will also help to provide some propulsion, as well as help to stabilize your body position in the water.

5. Join a swim program.
Most areas will have a local masters or triathlon-focused swim program led by a qualified coach. Join the program and use it regularly as the coaching, structured swim training and competition will help drive your performance to the next level.

6. Practice swimming in the open water.
While pool swimming is great for working on the fundamentals of proper stroke mechanics and for conditioning, practicing in open water helps develop specific skills needed on race day. These include sighting, navigating current, swimming in close quarters to other athletes, drafting on fellow competitors and more. And if you intend to wear a wetsuit on race day, be sure to practice with it first in the open water! There’s nothing more uncomfortable than getting to your race, starting the swim and realizing that your wetsuit doesn’t fit properly.

7. Incorporate strength training into your routine.
A stronger athlete is a faster athlete, and get’s injured less often. Adding a strength routine to your swim program in the form of traditional ‘dry land’ modalities using elastic tubing, bodyweight exercises and other tools like medicine balls is a great way to boost your performance.

Incorporate these simple suggestions into your swim program and you’ll be on track to a successful triathlon swim!

Coach Troy Jacobson
Head Coach – Life Time Tri

Troy Jacobson is a former pro, creator of the Spinervals cycling video series and Head Tri-Coach for Life Time. Learn more at www.coachtroy.com.

Media & Press

In Press Release by jeamirDS / September 19, 2012 / 0 Comments

ROAD CLOSURE ADVISORY 

 ROAD CLOSURES ANNOUNCED FOR THE PUBLIX ESCAPE TO MIAMI TRIATHLON, TO BE HELD SUNDAY, SEPTEMBER 29, 2013

 More than 2,000 participants are expected to race at one of the largest triathlons in South Florida

MIAMI, FL– The following road closures will take place Sunday, September 29 for the 2013 Publix Escape to Miami Triathlon.  All participating athletes will be off course by 12 pm for the reopening of the roads, however, most of the roadways will be clear before then due to the rolling reopening procedures. Roads will be closed and managed by the City of Miami Police and Miami Beach Police Departments.

Street Direction From To Close Open
N. Bayshore Drive Both NE 17 ST NE 19 ST 4:00 AM 12:00 PM
NE 18 ST (one lane) Both N. Bayshore DR NE 2 AVE 7:00 AM 10:45 AM
NE 2 AVE Both NE 17 ST NE 36 ST 7:00 AM 10:45 AM
NE 36 ST Eastbound NE 2 AVE Biscayne BLVD 7:10 AM 10:15 AM
Julia Tuttle Eastbound Biscayne BLVD Alton Rd 7:00 AM 10:30 AM
Alton Road (one lane) Both Julia Tuttle Michigan Ave 7:15 AM 10:20 AM
Julia Tuttle Westbound Alton Road Biscayne BLVD 7:15 AM 10:30 AM
Federal Highway Both NE 36 ST NE 47 ST 7:20 AM 10:40 AM
NE 38 ST Westbound Biscayne BLVD NE 2 AVE 7:45 AM 10:40 AM
N. Bayshore Drive Northbound NE 15 ST NE 17 ST 8:00 AM 12:00 PM
N. Bayshore Drive Northbound NE 13 ST NE 15 ST 8:00 AM 12:00 PM
MacArthur Causeway (one lane) Westbound Star Island Signal Biscayne BLVD 8:00 AM 12:00 PM
MacArthur Causeway Westbound Biscayne EXIT Biscayne BLVD 8:00 AM 12:00 PM
Race:Escape to Miami Triathlon *There will be a rolling re-opening of the streets following the last athlete.
Sunday, Sep 29, 2013

Download 2013 Course Map

About the Publix Escape to Miami Triathlon

The Publix Escape to Miami Triathlon is viewed by many as one of the premiere triathlons in the state. This event sells out at 2,000 participants every year due to its unique and intense course combined with great perks. Olympic distance participants depart on a ferry to our very own “Escape Island” where they’ll be welcomed by tiki torches and live music as they prepare for their open water swim back to the mainland. Prepare for your journey into the Publix Escape to Miami Triathlon.

Media Contacts: Gary Ferman, 954-558-5203, garyferman@bellsouth.net

Escape to Miami Triathlon Information

In Uncategorized by jeamirDS / September 19, 2012 / 0 Comments

ROAD CLOSURE ADVISORY 

 ROAD CLOSURES ANNOUNCED FOR THE PUBLIX ESCAPE TO MIAMI TRIATHLON, TO BE HELD SUNDAY, SEPTEMBER 29, 2013

 More than 2,000 participants are expected to race at one of the largest triathlons in South Florida

MIAMI, FL– The following road closures will take place Sunday, September 29 for the 2013 Publix Escape to Miami Triathlon.  All participating athletes will be off course by 12 pm for the reopening of the roads, however, most of the roadways will be clear before then due to the rolling reopening procedures. Roads will be closed and managed by the City of Miami Police and Miami Beach Police Departments.

Street Direction From To Close Open
N. Bayshore Drive Both NE 17 ST NE 19 ST 4:00 AM 12:00 PM
NE 18 ST (one lane) Both N. Bayshore DR NE 2 AVE 7:00 AM 10:45 AM
NE 2 AVE Both NE 17 ST NE 36 ST 7:00 AM 10:45 AM
NE 36 ST Eastbound NE 2 AVE Biscayne BLVD 7:10 AM 10:15 AM
Julia Tuttle Eastbound Biscayne BLVD Alton Rd 7:00 AM 10:30 AM
Alton Road (one lane) Both Julia Tuttle Michigan Ave 7:15 AM 10:20 AM
Julia Tuttle Westbound Alton Road Biscayne BLVD 7:15 AM 10:30 AM
Federal Highway Both NE 36 ST NE 47 ST 7:20 AM 10:40 AM
NE 38 ST Westbound Biscayne BLVD NE 2 AVE 7:45 AM 10:40 AM
N. Bayshore Drive Northbound NE 15 ST NE 17 ST 8:00 AM 12:00 PM
N. Bayshore Drive Northbound NE 13 ST NE 15 ST 8:00 AM 12:00 PM
MacArthur Causeway (one lane) Westbound Star Island Signal Biscayne BLVD 8:00 AM 12:00 PM
MacArthur Causeway Westbound Biscayne EXIT Biscayne BLVD 8:00 AM 12:00 PM
Race:Escape to Miami Triathlon *There will be a rolling re-opening of the streets following the last athlete.
Sunday, Sep 29, 2013

Download

2013 Course Map

About the Publix Escape to Miami Triathlon

The Publix Escape to Miami Triathlon is viewed by many as one of the premiere triathlons in the state. This event sells out at 2,000 participants every year due to its unique and intense course combined with great perks. Olympic distance participants depart on a ferry to our very own “Escape Island” where they’ll be welcomed by tiki torches and live music as they prepare for their open water swim back to the mainland. Prepare for your journey into the Publix Escape to Miami Triathlon.

Media Contacts:

Gary Ferman 954-558-5203 garyferman@bellsouth.net