Two Keys to Becoming a Stronger Cyclist This Winter
By Jana Richtrova, Coolcore athlete
You want to ride your bike, but winter’s snow, ice, and lack of daylight are making things difficult. You can either bundle up and head outside to battle the elements, or you can invest in a bike trainer, and enjoy riding your bike indoors where neither safety nor darkness is an issue!
You may be thinking, “But riding indoors is boring and my trainer sucks.”
Well, here are a few suggestions and recommendations regarding how to make your indoor riding a positive experience.
1. Get a Good, Quality Bike Trainer
I’m a big fan of the CycleOps brand of trainers for several reasons, outlined below:
- high quality
- ease of use
- outstanding customer service
- a wide variety of trainers to choose from
Not sure which trainer may be best for you? Check out their website! CycleOps will even help you to pick the right trainer for you based on your specific needs and your budget. Their product line up is extensive, so you won’t have trouble finding a trainer that suits you. Check it out here.
My suggestion would be to invest in at least a progressive magnetic resistance or fluid resistance trainer for more of a quiet and smooth road-like ride. My personal favorite is the Supermagneto Pro Trainer. I have had mine forever! It’s super easy to use and is pretty much indestructible. This thing has seen a lot of sweat puddles, trips to a local indoor track, and even trips across the country so that I could ride my bike in a hotel room during long work functions. Even after all that, it’s still like new!
However, the Supermagneto Pro is about to take a backseat (except for those occasional trips to the track or events) to its new brother, The Hammer. Take a ride for yourself and you’ll see that this trainer will take your indoor riding to yet another level and really provide you with an ultimate indoor riding experience.
Love to ride hills all year long, but your favorite mountain passes are under few feet of snow? You now can do just that from the comfort of your own living room—or if you are lucky enough, a dedicated pain cave—while feeling that 20% incline!
2. Keep the Cycling Sessions Interesting
Chances are you probably hop on an indoor trainer, put a movie on, and pedal away for as long as you can stand it. That can definitely get old very quickly, even for extremely motivated individuals.
Indoor riding doesn’t need to be boring, though. Unless you are signed up for a very early season race, there is no need to pedal mindlessly for hours. Winter (for most of us triathletes) is the time to address our limitations and develop important non-specific fitness. So, if you are racing an Ironman next summer, there is no need to spend hours upon hours on the trainer now. Trust me, that time will come.
Instead, I like to use the first few weeks of offseason to have fun, enjoy the ride, and not stress about heart rate or power. After a few weeks of unstructured rides, I start to focus on short but quality sessions geared toward improving anaerobic capacity and VO2 max for 6-8 weeks. These sessions are short, fun, very effective, and perfect for the trainer.
There is no need to worry about cars, stop signs, potholes, or lack of daylight. I can just focus on putting my head down and getting the work done.
Here are a couple of my favorite winter workouts:
The Lung Buster
These anaerobic sessions are geared at improving your maximal power and jump-starting your fitness. By doing some short maximal efforts, you’ll give your legs and body a good dose of intensity without the sessions being overly long or aggressive.
- Warm Up: 15 min @ 55-65% FTP (z1-z2 for those using HR) followed by 5 minutes and 30 seconds @95% FTP (z4) & 30 sec @ 65% FTP (z1) to get the legs ready for the main set with 5 to 15 min @ 70 – 75% (z2-z3)
- Main Set: 3 to 5 sets of the following: 3 x 20 sec ALL OUT with 40 sec @ 55% (z1) for recovery while each set of 3 intervals is followed by 3 min @ 60-70% (z2)
- Cool Down: 5 – 10 min @ 55-65% FTP (z1 -z2)
- Total Time: 45 – 60 minutes
For the first week, you start with three sets, increasing the number of sets every week. This workout looks easy on paper, but give it a shot and let me know how it goes! Sometimes I wonder how 20 seconds can feel so long.
Feel the Burn
These VO2 Max sessions are geared toward improving your maximal aerobic power and laying a great foundation so you can later work on your sustainable power (a.k.a., race pace).
- Warm Up: 15 min @ 55-65% FTP (z1-z2 for those using HR) followed by 5 minutes and 30 sec @95% FTP (z4) & 30 sec @ 65% FTP (z1) to get the legs ready for the main set with 5 to 15 min @ 70 – 75% (z2-z3)
- Main Set: 5 to 20 sets of 10 x 30 sec @110-120% FTP (z5) with 30 sec @ 55% (z1) for recovery followed by 10-15 min @70-75% (z2-z3)
- Cool Down: 5 – 10 min @ 55-65% FTP (z1 -z2)
- Total Time: 50 - 75 minutes
Depending on your fitness level, you can start with five sets in the first week and increase the number of sets weekly, to as many as 20. Again, this workout doesn’t look too intimidating on paper, but you may be surprised. It doesn’t take long before the 30 seconds of work feels twice as long as the 30 seconds of rest.
If you are still not convinced that indoor riding can be just as fun riding outdoors, you must check out the CycleOps Virtual Training app. This app lets you get outside while staying in, allowing you to ride your bike on the same real routes you are used to during the summer months. You can even ride with your friends if you all start the ride at the same time.
There you have it! By combining a great, quality trainer and fun, focused interval workouts (and throwing in the virtual training app of your choice), you can become a stronger cyclist over the winter months.
What to Wear Running During Winter
There are two types of people when it comes to the winter season: Those who thrill at that first whiff of frosty air and those who strongly consider hibernation as an alternative to having to go outside.
But whether you jump out of bed at the prospect of a good winter run or reluctantly drag yourself to the door, being properly dressed for the weather is key to both comfort and performance. So here are a few tips on what to wear for winter running to make it really enjoyable (yes, even for you summer-lovers).
Wear Moisture-Wicking Fabrics
Those light, technical fabrics may not look warm, but trust us when we say the last thing you want during a winter run is sweat soaking through heavy layers of fabric. As that moisture builds up, it also cools, making it basically impossible to stay warm.
Make sure your base layers are light, breathable, and made to wick sweat away from your body as you run. This combined with heavier outer layers will ensure that you stay both dry and warm throughout your workout.
Keep Your Feet Warm
Your feet are pretty important to this whole running thing, so make sure you're taking care of them as temperatures drop toward, and below, freezing. If your running shoes aren't designed for cold and wet weather, it may be worth it to invest in a pair that's waterproof and will provide traction on slick surfaces.
You'll also want to wear high-quality (and again, moisture-wicking) socks that cover at least your ankles, if not your calves too.
Be Windproof
Your outer layers for running in winter shouldn't just be warm, they should be windproof. That frosty wind that cuts right through you when you're just standing outside in freezing temperatures can be downright brutal when you're trying to finish a run.
Look for a moisture-wicking fleece or thermal mid-layer that you can cover with a light, windproof shell, and you'll be running happy in no time.
Gloves and Hats and Neck Warmers, Oh My!
Particularly in below freezing temperatures it's incredibly important to remember those parts of your body you haven't covered by other gear, namely your hands, head and neck.
Gloves and a hat or headband that covers your ears can make all the difference in comfort on a really cold day, and a breathable neck warmer helps you warm the air coming into your lungs to prevent that burning feeling. Remember we lose a lot of our body heat through our heads and necks, so these small pieces of gear actually have a big impact.
Above all, test things out! If you're uncomfortable on a run, change something up for the next, and cut yourself some slack. Running in winter is a challenge, but with the right gear that makes you feel comfortable, it's a challenge you can beat—no sweat.
Five Reasons to Try Treadmill Workouts This Winter
By Jana Richtrova, Coolcore athlete
Fall temperatures are here and winter is right around the corner. That means daylight is becoming harder to find and getting those outdoor workouts in can be just a little more difficult.
Bundling up and braving the elements is easier than ever thanks to Coolcore’s new fall and winter thermal gear, but on days you want to stay inside, consider the treadmill as a top option.
Here are five reasons a treadmill can be a valuable training tool:
Quality, Safety, Efficiency, Convenience
Treadmill running allows you to put all your focus on your workout (especially when speed/tempo intervals are included), eliminating the safety concern of running on slick or icy roads or sidewalks. It allows you to control your own pace and incline, and really get in tune with your body. A treadmill also lets you to focus on your stride, your cadence, and even your breathing rhythm without any distractions. You can even take it to next level by running in front of a mirror, which can give you great visual cues and help you with things like relaxed shoulders and arm carriage, or hip alignment.
Strong Mind, Strong Body
There is a reason many people call the treadmill the “dreadmill”—running in place is mentally challenging. There is no hiding from those clearly enumerated paces and inclines on the treadmill. It tests not only the body but also the mind, and we all know how important mental strength is in endurance sports. Embrace it! Getting in tune with your body and getting used to running at a higher-numbered pace or incline will help you when you hit the roads!
Fueling and Nutrition
Let’s face it, most runners don’t think about fueling and nutrition until a few weeks before the race, especially when it’s cold out. Taking off your warm, comfy gloves to open up a gel, or whatever your nutrition is, is probably the last thing you want to do. On the treadmill, however, you can have nutrition at your fingertips and you can and should practice it! Training your gut is just as important if not more than the pure physical grind. Regardless of how well your training may be going, nutrition will make or break your race, especially when training for long distance races.
Acclimating to Heat
Are you training for a spring race like the Boston Marathon or an early season Ironman (Ironman Texas) like myself? Doing a few runs per week on the treadmill in the winter can help you acclimate to running in warmer weather. Because of the lack of wind, you will definitely heat up much quicker and will have to deal with keeping the pace. If you sweat like I do, I highly recommend wearing cooling clothing as well as a moisture-wicking headband. My favorite is, of course, made by Coolcore.
A Forgiving and Predictable Surface
A treadmill can be great for you if you are experiencing aches and pains or are coming back from injury as the surface is a bit more forgiving and even, unlike the roads. It also allows you to stop when you want to, so it is a great option for short runs as you test yourself post-injury.
Training for a hilly or flat race? You can run hills, or you can run flats whenever you wish. I personally like to do some of my hill work on the treadmill all year because it forces me to keep my speed consistent throughout the entire interval. It’s also great for recovery runs because I can keep the surface flat and the truly pace easy. Depending on the type of treadmill, you can even upload specific courses where the elevation is being adjusted for you as you run. Don’t have one of those fancy treadmills and want to train on your race course? Print out the elevation map and adjust the incline based on it!
A treadmill is definitely not for the weak. It’s a great training tool essential for those of us who live in harsh weather environments, whether it is cold or hot. I am by no means advocating for 100% treadmill running, but when combined with running outdoors it can definitely help in your overall development as a runner.
So, embrace the treadmill. Don’t just look at it as a tool to get out of unpleasant weather conditions. And remember, Coolcore has your covered regardless of where you choose to run!
Four Outdoor Workouts for Colder Temperatures
Getting outside is great motivation to work out. Unfortunately for a lot of us that motivation tends to waiver when the temperatures start to drop. But whether you're trying to maintain an exercise regimen or starting a new fitness journey, you don't have to be stuck indoors during the colder months.
When the urge to hibernate strikes, grab your cold weather gear and try one of these outdoor workouts.
Go for a Run
Whatever the temperature, running is one of the best aerobic exercises you can do, and a great excuse to get outside any time of year. It's also a simple workout—you don't need any equipment and you can see a lot of health benefits from a relatively short amount of time, which is great for squeezing in workouts with fewer daylight hours.
The key to running in colder weather is to prepare your body by:
- Wearing the right layers
- Warming up properly
Your clothing should provide insulation but also be breathable, so you don't end up with sweat-soaked gear that can actually make you feel colder. As for a warm-up, that part of the workout you can do indoors, because if you feel warm when you head outside, the cold won't matter as much.
Take a Hike
Walking in nature might not seem like a workout in the same way going for a run does, but hiking has been shown to have both physiological and psychological benefits even a short distance at a brisk pace up and down an inclined trail is great work for both strength and endurance.
Bonus: It's much more scenic than the treadmill at the gym.
When it snows, swap the hike for an afternoon of snowshoeing. You likely won't be moving as fast, but the motion of walking in snowshoes can be even more of a whole-body workout than hiking.
Cross-Country Skiing
Even if you've never skied before, cross-country skiing is a workout you should consider this winter to break out of the same old fitness routine. It's full-body cardio and toning exercise that doesn't feel like just working out—especially if you drag family or friends along—and you can pick up the basics fairly quickly even as a beginner.
Strength Training With Cardio Intervals
Just because it's colder doesn't mean you can't take your favorite strength training workout outdoors. Find a clear space like your driveway, or a local track or basketball court, and alternate intervals of strength exercises with short bursts of cardio. You'll burn calories, build muscle, and stay warm!
With the right preparation—and the right gear—cold weather workouts can be just as enjoyable as warm weather workouts. So don't let the colder temperatures drive you indoors. Get out there and get moving!
Tips for Trying Trail Running
By Sarah Canney
Perhaps you’ve run a few road races and you feel comfortable training and racing on the roads, but you’re eager for a new challenge. If that’s you, then trail running is a great place to challenge yourself and explore new territory.
Trail running takes you off the beaten path and can often be a welcome break from time-based performance assessment. If you’ve never tried trail running before, here are a few tips to get your ready to hit the trails!
Effort Counts
One attractive aspect of trail running is that the focus is more running "by feel" rather than pace-focused running. Instead of making goals around specific race times, trail running allows you to focus on your effort in the moment. Instead of glancing at your watch to check your pace, you’ll often spend more time taking in the views and thinking about each step.
Footwork
Whether you are running on smooth and easy rail trail or rocky technical single track quick footwork is essential. Staying nimble and light over rocks and roots can mean the difference between running smoothly and tripping or falling. Footwork drills can be helpful in keeping you upright on tough terrain. Here are a few drills I do regularly:
Toe Taps: Standing in front of a low step (or if you're outside in the driveway while your kids ride their bikes the hub cap of your car tire works too;) Alternate taping the toe of your foot on the step edge. Perform 50-100 reps, 2-3 times.
High Knees: In rapid succession, alternate lifting your knees up, to hip-height. Pump arms to keep balance. Perform 50-100 reps, 2-3 times.
Butt Kicks: Alternate kicking you heel to your backside. Repeat rapidly, pumping arms for balance. Perform 50-100 reps, 2-3 times.
These drills are great for strengthening the ankles and feet:
Core strength
The demands of trail running are different than road running, since you're moving across multiple planes. There's linear and lateral motion and all that movement requires a strong core to remain balanced and prevent injury. You have to go beyond typical crunches and really focus on the deeper muscle layers, like the transverse abdominis (TA) that are key for stability. Here is one move that will help you develop core stability for trail running.
Roller Balance:
For the roller balance, activate the TA and keep it engaged as you alternate lowering and lifting each leg. Raising your hands and keeping them pressed together will help you with TA activation and prevent you from arching your back as you lift and lower your legs. Keep your spine neutral as you perform this move.
Downhill
If you can get more comfortable on pushing the downhill, you'll find yourself at an advantage when it comes to racing. Practice downhill running both on the roads and the trail. Downhill repeats on the road can help improve foot turnover and develop durability in your soft tissue. Downhill running on the trails will help you become more comfortable moving quickly over rocks, roots and loose gravel. Timothy Olson, decorated ultra runner and record holder at Western States, says that he imagines himself water as he runs downhill and takes the "path of least resistance."
Gear
If you’re making the transition to the trails you’ll definitely want to invest in a good pair of trail shoes. Consider the terrain you’ll be running on: for more technical terrain you’ll want a pair of shoes with aggressive lugs, less technical terrain and you can get by with a road/trail cross-over shoe. There’s a multitude of shoes out there to choose from, to find the one that is best for you head to your local specialty store and get fitted for a good match.
As for clothing, apparel that dries quickly will be more comfortable. The Coolcore Endurance Tee is a great option to keep you cool and dry, and will fit comfortably under a hydration pack. When it comes to hydration packs there are many to choose from. Head to your local running store or outdoor retailer to try on different packs and select one that works well for you. A good pack won’t bounce when you run will have plenty of storage options as well as quick access to hydration. And don’t forget to select socks that will dry quickly and easily when your feet get wet along the trail. When it comes to hydration packs there are many to choose from.
About the Author:
Sarah Canney is a Coolcore ambassador and avid trail and mountain runner. She recently transitioned from road running to the trails and while she loves both, the mountains are where her heart is. She blogs about her running adventures at RunFarGirl.com, you can also find her on Instagram at @runfargirl.
Summer Running: 4 Tips for Staying Cool on Your Summer Runs
This post is sponsored by Coolcore. I'm proud to represent this New Hampshire-based company as one of their ambassadors!
With running you get to witness the seasons shift in real time, feet on the ground watching the changes slow and subtle. Each season presents its challenges when it comes to running, but summer is probably one of the most challenging.
Adapting to warm weather running is critical and a struggle for many-I know this is true of myself! Making smart choices throughout the summer can make the difference between enjoying the run and suffering through every sweat-soaked mile.
Here are a few tips that will keep you prepared for the warm weather and training hard throughout the summer:
Run Before the Sun
One of the best ways to stay cool and avoid overheating and dehydration is to run before the heat of the day. Set out your running clothes and head to bed a little earlier so you can get out the door first thing in the morning. Logging your run when it’s cool is not only beneficial in avoiding heat, but frees up the rest of your day!
Pre-Cool with Coolcore/Dr. Cool Cooling Towels
If you do have a mid-day training run planned or a race that happens to fall on a really warm day, try pre-cooling with Coolcore/Dr. Cool Cooling Towels.
Soak your towel in cool water and place in a ziplock bag in your freezer over night. Remove the towel 15-20 minutes before your run or event and place the towel on the back of your neck to help cool your body. Starting with a lower body temp will help negate some of the impact of heat on your performance.
Eat and Drink your Hydration
Staying hydrated doesn’t just mean drinking lots and lots of water. You can get creative and give your water a flavor-twist without added sugar by adding drink slices of citrus or cucumber to a large pitcher of water.
Then be sure to fill multiple water bottles at the beginning of the day with your water so that they are easy are easy to grab and go when you need them. You can also eat your hydration with fruits like watermelon and grapes, or veggies that have a high water content like cucumbers.
Stay Sun Smart
Be sure to wear sunscreen or UPF rated clothing like the CoolCore Crush It t-shirt which provides UPF 30+ sun protection. You can also try to pick a route that is mostly shaded and avoid running on concrete and pavement in high exposure areas.
Stay Cool and Happy Running!
Get 15% off your Coolcore purchase with code "RUNFARGIRL" at check out!
-Sarah
Want to check out my training and daily musings? Follow me on Instagram.
Or connect with me here, I love getting emails from readers!
Email: RunFarGirl [at] gmail [dot] com
Twitter: @RunFarGirl
Facebook: Facebook.com/runfargirl262
Pinterest: pinterest.com/runfargirl
Tips for Running in the Heat
August weather typically means hot sticky days that can make it difficult to take part in your daily runs. In some cases, the heat can even be dangerous. Here are a few tips to stay cool and safe during your hot weather runs.
- Wear light clothing: Dr. Cool shirts are a must have for warm weather runs! These chemical-free cooling shirts will keep you cool and comfortable during some of the hottest days so you can perform your best. What’s even better is that since they’re chemical-free the cooling benefits will never wash out.
- Hydrate: Make sure you are drinking plenty of water before and after your run so that your body can function properly and keep you cool. Dehydration effects your body in many ways, and can cause a lack of energy, so it’s important to drink lots of water on hot days.
- Run in the morning or evening: schedule your runs for early in the morning or later in the evening when the sun isn’t as strong and temperatures are cooler. If the only time you can run is during the heat of the day, make sure to run in the shade!
- Run near water: If you are lucky enough to live by the ocean, lake or river move your run along the water. Besides having lovely views, temperatures tend to be cooler by bodies of water.
- Sun screen: If you are running in the sun, always remember to protect your skin from sunburns. Applying sunscreen keeps your skin safe. Besides cooling, Dr. Cool apparel also contains UPF protection. We told you our cooling shirts are a must have for summer activities!
- Wear a hat: The top of your head is a big temperature regulator (hence why you wear hats in the winter to keep heat in). This works as well in the summer if you are using a cooling hat, such as the Dr. Cool cooling hats. Besides using your sweat to keep you cool, hats also catch sweat so that it stays out of your face, and provides you with shade and protection from the sun.
- Slow down: Warmer weather can slow your pace. So don’t fight it, slow down and enjoy your run!
Most importantly, have fun and listen to your body. If it is too hot out or you begin to feel sick, stop! Now go enjoy the summer and run cool!
YOU vs. The Heat: The #1 way to battle the hottest year in known history
“The first six months of the year have been the hottest since global temperature records were compiled 136 years ago.”
-National Oceanic and Atmospheric Administration
Now that’s a way to start a conversation! It’s true 2015 is panning out to be the hottest year on record, at least since we’ve been taking records! Heavy rains have plagued Turkey and the Ohio River Valley, and there has been soaring temperatures in usual places such as Alaska and Spain. The world is experiencing a heat wave making this the hottest year and it’s accompanied with extreme weather like no other.
To help battle these unusually hot months, take time to keep yourself cool! With more and more hot days it’s important to be prepared for the changing weather, especially for people who are active outdoors!
Cooling shirts and other accessories can be a huge asset to help fight against the heat. Dr. Cool chemical-free cooling shirts take your sweat and circulate it throughout the shirt helping to cool it down (up to 30% cooler than your skin temperature!). How does Dr. Cool do it? The chemical-free moisture and sweat activated material delivers three distinct functions – wicking, moisture circulation, and regulated evaporation – to reduce the fabric’s surface temperature by up to 30%, and since they’re chemical-free, the cooling benefits never wash out. In addition to cooling shirts and accessories there are other important tips to follow:
- Drink lots of water and/or natural fruit juices, even if you don’t feel thirsty
- If you don’t have air conditioning, keep drapes drawn and blinds closed on the sunny side of your home, but keep windows opened slightly
- Fans alone may not provide enough cooling if temp is too hot
- Go to air conditioned places such as malls, libraries, community centers or a friend’s house with air conditioning
- Spend time near water (pools, lakes or waterfront where it is cooler)
- Wear loose fitting, light close
- Keep lights off or low
- Take a cool bath or shower to cool down
- Avoid alcoholic beverages, coffee or soda – they often cause dehydration
- Avoid going outside in the sun. If you must, seek shade
- Avoid heavy meals and using your oven
- Avoid intense or moderately intense physical activity
- Never leave a child or pet in a parked car or asleep in direct sunlight
1
As the world heats up, follow the tips above and remember that Dr. Cool has you covered with cooling apparel and accessories to help you stay cool and comfortable during every activity. Dr. Cool has integrated our chemical-free cooling fabric into a variety of shirts and accessories for all of your activities. We have polo’s and hats, which are great for golf or tennis, tanks and headbands for the gym and yoga, and shirts for runners and hiking! Stay ahead of the game and wear the coolest!
1 Toronto Public Health and the Emergency Medical Services (EMS)
Workout Of the Week: Swimming!
The holidays are over and the dreary mid-winter days are now upon us. For those who love the winter months there are plenty of outdoor activities to enjoy and keep in shape, such as skiing/snowboarding, ice skating, snow shoeing and more. Of course, not everyone though loves to spend their time in the frigid air. For those who aren’t fans of the cold this can be a tough time. If you are one of those people longing for the warm months to return we’ve got a workout of the week for you! We’re talking about an icon of summer, tied together with childhood nostalgia! Swimming! Now I know if you are like us in New Hampshire the idea of swimming when the temperature is a chilly 20 degrees or worse seems pretty ridiculous, but we aren’t trying to get you to jump into frozen rivers. Many towns and cities have indoor pools at local gyms and we encourage you to try it out.
Swimming is one of the best workouts for the body and is beneficial for pretty much anyone. Swimming is especially good for those who are recovery from sport injuries or those who have physical limitations such as arthritis. Swimming is a full body workout that works every major muscle group in the body. It is also both a cardiovascular and strengthening workout, which is a combination that is hard to find among any other exercise. The best part of this workout is that with all of these benefits it is also considered a low impact workout. Swimming has the ability to work out your body without the harsh impact. This means it isn’t going to put stress on your joints like the impact of running does. This is why swimming is the perfect activity for those with ailments such as arthritis or weight limitations, athletes rehabilitating from an injury or those who just want to try something different. Recover without stopping!
New to swimming and not sure where to start, don’t worry about it! For beginners the freestyle stroke is where you’ll want to start. It’s simple and not as strenuous as the aggressive butterfly stroke! You may notice Olympic swimmers doing flip turns when they swim but you don’t need to do then on your own free swim. We advise just touching the side briefly with both hands, turning, and kicking off with your feet instead. This way you save yourself from the risk of bumping your head against the wall! Another fear many people have are the dreaded speedos and swim caps. Don’t worry, if you aren’t comfortable you don’t have to go out and get the tightest speedo around, a normal bathing suit will suffice, and for women consider a sports bra top or a one piece. Also, it is totally up to you if you want to wear a swim cap. Speaking as someone with long hair that gets tangled easily, I like them and it’s easy to pick up a cheap one at a sports store. Most importantly don’t forget goggles, those are necessary to keep that chlorinated water out of your eyes.
Swimming can be both an incredibly fun and relaxing workout. As we get older many of us get stuck in boring gym routines running miles on the treadmill and neglect to switch things up. This can leave many of us loathing workouts or quitting all together. Make working out fun again! Another big change swimming brings is a relaxation factor. Many people find the absence of headphones and loud music replaced with rhythmic sounds of each stroke matched with breathing to be relaxing.
So this week we challenge you to try out something new and head to your local swimming pool! Always remember to keep your workouts fun and enjoyable! Check out the links below for some tips of strokes and water workouts!
Freestyle tips:
http://healthyliving.azcentral.com/beginners-guide-swimming-freestyle-stroke-6947.html
Water Workout:
http://toneitup.com/2014/10/lets-go-for-a-dip/
How to Transition your Summer Workouts to the Fall
Just because the summer has come to an end doesn’t mean the awesome summer workouts have too! The Fall season is actually one of the best times for outdoor activities! Though the summer weather is great, sometimes it is too hot, even dangerously hot to do anything in the sun. The Fall season offers a relief from the oppressive heat without the pain of snow and ice. Fall gives way to a whole new landscape of beautiful colors and crisp fresh air. Here are some suggestions for transitioning your summer workout into the fall.
Add layers! Before the snow hits and the ice covers the ground, you can still do almost all of your outdoor workouts. You may just need to add a couple layers of clothing to make sure your joints and muscles don’t get too cold. As your body heats up you can shed a layer or two. Also, make sure to take into consideration the change in daylight. The sunrise is later in the morning and the sunsets earlier at night so you may have to modify what time you do your activities, for example do your workouts before dinner instead of after or during your lunch break! We don’t advise running, cycling or walking when it’s dark, but if you do make sure you wear bright colors and invest in reflector vests or jackets.
Another great way to still enjoy the outdoors in the fall is by playing games. Why not kick off every football Sunday with a pickup game in the morning? Not only is it a workout, but it is fun and social. If you aren’t the football type, no worries, try a game of soccer or baseball or maybe even some ultimate Frisbee! Just because it is getting cooler doesn’t mean you have to give up on the outdoors. Enjoy every season!
Lastly, Just because it is getting colder does not mean you can skip icing that injury, so make sure you have your Dr.Cool Wraps on hand. If you don't have one yet check out our line of ice and compression recovery wraps for shoulders, ankles, wrists, knees, and more.
Happy Autumn!
Getting The Most Out of Your Warm-Ups!
The warm up is one of the most important parts of a workout and often one of the most neglected. The purpose for warming up is to prepare your muscles and body. You are literally warming up your body by getting your blood pumping to your muscles, tendons and ligaments. By performing a quality warm up you can potentially save yourself from injury. Warming up also is a great time to get your mind ready for your workout.
Check out these 5 tips!
1. You should warm up for a minimum for 5 minutes. Keep in mind the longer your workout or the colder the weather is outside, the more time you need to warm up. Don't go into the workout cold or you could strain/break/sprain yourself. You are more likely to complete a successful workout when you are limber and ready.
2. Don’t jump right into stretching. A warm up is light movement such as walking or a light jog to warm up the muscles and then you should stretch. Stretching too much before your muscles are ready could cause discomfort, inadequate stretching or even injury.
3. Do active stretching. Active stretching works well before a workout because your body is still moving therefore you will not go back to being static.
4. You can wear more layers of clothes while warming up to help build extra heat in the body. When you are done warming up, you can take off the layers and do your workout comfortably.
5. Lastly, even if you are fun of energy and ready to go, still start off slow! Don’t jump into your vigorous workout up until your body is ready. Start of slow and then build up the intensity.
By doing these easy tips you will have a more successful workout and feel better through the duration of your work out! Don't forget to take adequate hydration breaks and always remember the cool down portion of your workout! Let's do this!
Workouts To Help Increase Pain Tolerance
For runners, pain is a real and regular occurrence. When you are running mile after mile, day after day things can get tough, and trying to increase your mileage can be even more difficult. Many people make it a goal in life to run a half marathon, a whole marathon or even something more challenging (we are looking at you ultra-runners!). It has been shown that long distance runners and many other athletes have a higher pain tolerance that helps them go longer, harder and faster. We would like to provide you a couple of workouts to help work on your pain tolerance and help you accomplish great things!
Progression Workouts
Progression workouts start off easy and gradually intensify. The workout is simple, start off running at a slow/comfortable pace and then increase your speed throughout your run (every 5 minutes, every mile, etc.). By doing this, the intensity won’t seem so bad. Your body will adjust step by step and won’t feel the intense jump from your start speed to your end speed. Workouts like this can be done no matter how long your workout, whether it is a quick or long. How long and the amount you increase at each step is completely up to you. (But always try to challenge yourself!)
Interval Workouts
Interval workouts aren’t known for being the most fun workouts but they are good for you in many ways. They get your heart rate up and burn a ton of calories, but they also can help with your pain tolerance. Most runners know that you keep a steady comfortable pace and usually wait until the end of a race for the kick. An interval workout is all about working your hardest right from the start and holding on to it through your whole workout. Not only does this force you to work through the pain to keep going but it has the added benefit of helping to increase your overall speed. Doing sprint workouts, like performing 15x200m runs with minimal rest between, 10x400m runs, or even doing hills can accomplish this. It is up to you and what sort of race you are training for.
Increasing your overall pain tolerance will help any runner’s performance. These workouts shouldn’t be done every day. They are meant to be intense and to push you. Always keep in mind the most important part of your workout routine is your rest day. Remember to help your body recovery with ice and compression products, like Dr. Cool Recovery-On-The-Go wraps.
Happy Training!