Kinetic Motion

ANNAPOLIS BIKE ROUTES

2010-03-19T20:27:00.000-07:00

There's plenty of safe parking outside Kinetic Motion's home in the EMC center on Riva Road.
Here are bike routes from the center parking lot through the countryside. When you click on a route, look left across the route toolbar and click on "show," and when the drop down window opens click on "cue sheet." You'll get a full cue sheet for the road, telling you where to make each turn. Print it out and take it along.
Please, remember we share the road with cars, potholes and all manner of debris. Be alert and be safe! (These routes take a couple of minutes to load. Click on the number below.)
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17.1 miles
17.9 miles
20.2 miles
21.1 miles
22.7 miles
28.5 miles
33.8 miles
41.5 miles
43.9 miles
70.6 miles

TRANSLATING YARDS TO METERS?

2010-02-23T15:42:00.000-08:00

Q: I had a question about the pool. I've got some intervals this week. It looks like the times my coach has set are based on yards. Is there an easy formula to convert those times to a meter pool?
A: To go from a 25 yard pool to 25 meter pool, you add 10 percent. For example, if your interval is 1:40, that's 100 seconds. Ten percent of that is 10 seconds. So, a 100 meter interval would be the 1:50.
Obviously, it doesn't work out to be that clean for all intervals, so you have to round to the nearest five seconds if you're using a pace clock. For example, someone on a 1:25 interval for 100 yards would come out to be the 1:33 interval for 100 meters.
More questions? contact Coach Jenn at jenn@kmotionsports.com

IN PAIN? IT'S NOT YOUR SHOE BUT YOUR KINETIC CHAIN

2010-02-23T15:25:00.000-08:00

Are you experiencing knee pain? Foot Pain? Hamstring strain? A common reaction to any running injury is to change your running shoes. However, it is not just your shoe. The problems lie Elsewehere and it's a matter of correcting your Kinetic chain.

On March 3rd, Brenda Schaeffer, Physical Therapist will give a presentation on "It's Not Just Your Shoe: A Beginning to Understanding Your Kinetic Chain". If you are interested in attending please contact us! It will take place at Elite Movement Connections at 6:30 pm.

Here is a great article which explains the Premise.

Cheers,
Kerri

TRAINING TRAIN WRECK

2010-02-14T10:08:00.000-08:00

Q: My training plan has derailed over the last couple of weeks. I've only gotten a couple of workouts in, and I wondering if I should start doubling them up until I catch up again.
A: In a word, no. If you've been working with a coach, check there first to see how best to get back on track. If you've been building your own training plans, and things have just been out of kilter for two or three weeks, break in with a couple of easy workouts and then back
the plan up to where you were three weeks ago and start over. Though you might be able to throw a swim of moderate intensity in on days when you bike or run, doubling up workouts will stress your systems and tee you up for an injury. The overload-recovery-adaptation training approach is a process. Circumstance has disrupted your process. Patience and caution are the watch words as you resume. The good news is that you'll be surprised how fast you get back what you've lost, and you may discover that layoff allowed for some necessary healing of aches and pains.
More questions? Contact Coach Ashley at ashley@kmotionsports.com

IT'S TIME TO LOSE A FEW POUNDS

2010-02-14T09:05:00.001-08:00

Q: Work has been rough the last few months and I'll piled on more pounds than I realized. I've got a race coming up in just six weeks. Is there any real trick to taking it off fast?
A: Watch paid TV, particularly between midnight and 5 a.m., and you'll find plenty of options, but if you're up anyway, try real exercise. For all the smoke and mirrors out there, the formula for success remains "calories in, calories out." A sedentary person can go on a fad diet, cutting out all the junk food they normally eat, and lose 8 or 10 pounds in a week. As an endurance athlete, doing that would be foolish and counter productive. A crash diet will rob your body of the fuel it needs and crash your training program too. Losing much more than a pound a week is a losing proposition, so don't get carried away.
A German named Jan Ullrich was considered the most talented bike rider of the era dominated by Lance Armstrong, but he got heavy, had to crash diet before the Tour and didn't have the strength to match Lance. If you want to read a great new book on the subject, pick up Racing Weight by Matt Fitgerald.
More questions? Contact Coach Ashley at ashley@kmotionsports.com

GETTING AHEAD DURING THE WINTER

2010-02-03T11:33:00.000-08:00

It's been the harshest winter in a decade and I bet your getting tired of the snow, the ice, the rain, and your blessed indoor trainer. Yes, I have gotten to the point of wanting to toss it to where "the sun don't shine". My road bike hasn't hit the asphalt since the beginning of November. However, I am taking the optimistic approach and keeping in mind all the things that indoor trainer riding can do to stay ahead of the people who live in those warmer weather climates.

I ride at least once a week on my trainer even during the summer months. Here are seven good reasons to take advantage of your indoor trainer riding.

1) It's safer indoors. You don't have to worry about a blessed car speeding by, debris, pedestrians. It's just you and your "ride".
2) It's warmer. Obviously. Riding in 20 degree weather with 4 layers of clothes can weigh you down like a cement brick.
3) You'll save time. Yes, training indoors saves you time because you are pedaling against a continuous resistance, without the idling of riding downhill, or slowing for traffic and signals. A solid three hour ride on the trainer equates to about 3.5 to 4 hours on the road.
4) You can go MUCH harder than you can outdoors. The indoor trainer can produce good results. It allows you to undertake training that is hard to achieve on the open road. You can go so hard that may want to puke over your handlebars and the bike remains still and ready for another REALLY hard effort.
5) You can control and monitor your progress more effectively. Ride indoors and you can make certain that each time you ride the conditions will be pretty identical. This means you can effectively monitor your progress from session to session.
6) You can sprint and sprint further because there is no sprint line.
7) You can build your top end power and be able to sustain it longer at even pace without ANY downhills.

Here are two of my favorite workouts:

Warm Up: 15 minutes (zone 1 easy)
Interval 1: 15 minutes at 80% of lactate threshold/power
Interval 2: 5 minutes at 90%
Interval 3: 15 minutes at 80%
Interval 4: 3-6 1 minute Power Intervals at 101+% with 1 minute rest in between
Cool-Down: 10 minutes (zone 1)
________________________________

Warm-Up: 15 minutes (zone 1 easy)
Interval 1: 20 minutes at 80% of lactate threshold/power
Interval 2: 4x(5 minutes easy, 5 minutes at 90%)
Cool Down: 10 minutes (zone 1)

Don't be sad, just get even.
Cheers
Kerri
kerri@kmotionsports.com

FLYING TO A RACE?

2010-01-25T05:43:00.000-08:00

Many airlines are now charging fees for carrying any luggage. Most are charging $20.00 per bag. If you are planning a destination race and need to bring your bike, the costs of carrying a bike box vary on each airline. Also, many races organizations are offering to ship your bike for cost to its destination. If you have not made your 2010 travel plans yet, it may be worthy to look into the costs listed below while choosing your flights or choosing to ship your bike.

US Airways--$100.00 each way
Delta/Northwest--$175.00 each way plus a charge if over 50 lbs.
United--$175.00 each way
American Airlines--$150.00 each way
Continental--$100.00 each way plus $50.00 if over 50lbs.
Southwest--$50.00 each way
Air Canada--$75.00 each way, if it's additional bag $100.00 extra fee
Lufthansa--$150.00 each way, plus $250.00 if over 50lbs.
British Airways--$50.00 each way
Qantas--free if 140cm in length, 30cm in width, 80cm in height
Frontier--$75.00 each way, $75.00 if over 50lbs.
JetBlue--$75.00 each way, $50.00 if over 50lbs.

NOTE: an extra baggage fee may be charged if your bike box is in addition to an another bag.
UPS and Fedex prices vary depending on destination but can be quite pricey and risky if not packed correctly. Also, damage can incur more often during ground shipment.
Cheers, Kerri

TRAINING AT ALTITUDE

2010-01-18T14:20:00.000-08:00

Many of us have heard of the benefits of training at altitude. Dr Michael Subudhi, whom we recently heard lecture at the Olympic Training Center in Colorado Springs (left), has done extensive research on athletes who train at altitude. Is it beneficial or can it be detrimental to our training? Here are some answers.

training%20at%20altitude.htm

CHEERS, Kerri
More questions? Contact Coach Kerri at kerri@kmotionsports.com

IS TRIATHLON THE SPORT FOR ME?

2009-12-09T18:44:00.000-08:00

Q: I run okay but I'm not really sure about the bike or the swim and wonder if this is the right sport for me?
A: The ability to do well at triathlon -- or anything else in life, for that matter -- begins not in your arms or your legs or your heart. It begins in your head. People will tell you to "stop thinking negative thoughts." That's bad advice because it's nearly impossible. You can't shut your brain down. It's working even when you're asleep. Instead, you have to see those negative vibes coming and stop them before they become full thoughts. You do that by blocking them with positive thinking and affirmation. And you have to repeat those affirmations over and over again. Bobby McGee, who has coached Olympians, gives a great talk on sports psychology in which he says that a positive affirmation has to be repeated 1,000 times before it takes hold, so don't think that you can kill off negative thinking by nipping it in the bud once or twice. You have to keep hammering at it. And -- this is an essential part of mental training -- stop talking to yourself in the second person. If you say "Come on, you can do it," or "You can't quit now" you separate yourself from the message. You allow youself to have a self-defeating argument in your head. ("You can do it" ... "No, I can't" ... "Yes, you can" ...) You give yourself an out, so that when you quit the little voice that won the debate can say, "I told you so." Put all of your thoughts, particularly during a race, into the first-person, present tense, and make sure those thoughts are positive. "I am feeling strong," "I am moving smoothly," "I'm going to work through the stitch in my side," "I'm already 1,000 yards into the swim." Self-doubt is self-defeating, in sport as in life.
More questions? Contact Coach Ashley at ashley@kmotionsports.com

HOW MANY LENGTHS TO A MILE?

2009-12-09T18:24:00.001-08:00

Q: How many lengths of the pool equals a mile?
A: A mile is 1,760 yards. If you're swimming in a 25 yard pool, you'll need to swim 70 lengths to equal a mile. But a swimming mile is 1,650 yards, or 66 lengths, which is equivalent to the 1500-meter distance in Olympic distance triathlons.

More questions? Contact Coach Jenn at jenn@kmotionsports.com

SHOULD I USE A PULL BUOY?

2009-12-09T18:18:00.000-08:00

Q: Am I cheating if I use a pull-buoy all of the time?
A: Certain training equipment is recommended for swimmers: fins, a pull buoy, a kick board and sometimes, swim paddles. All of these "toys" are supplements to your workout. None of these should be relied upon for your full workout. Pull buoys are excellent tools for helping your body achieve a more streamlined position. Many men have difficulty keeping their hips up due to low buoyancy. And quite often, one reason swimmers have trouble keeping their hips up is that their head position is too high. You can mechanically control your body position by dropping your head/chest position and raising your hips without the use of the buoy. The buoy will help you get the idea of what proper position feels like. Adjust your head and chest position down. This should lift your hips up toward the surface. Get the feel with the pull buoy, then mimic this position without the buoy.
More quesitons? Contact Coach Jenn at Jenn@kmotionsports.com

DO I NEED PHYSICAL THERAPY?

2009-12-09T18:09:00.000-08:00

Q: I tend to be one of those people who waits for aches and pains to go away, while my training partner heads to see her physical therapist or chiropractor when she’s hurting. How do I know when to go and when not to?
A: For starters, learn to recognize the difference between pain and soreness. Muscles get sore after a workout because you’ve torn them down and, so long as you haven’t overdone it, they will rebuild themselves bigger and stronger. If the soreness is mild, it’s fine to continue exercising that week so long as you warm up with some dynamic stretching. Sore muscles are part of the process, but painful tendons are not. If your tendons, which fasten muscle to bone, get inflamed it’s time to back off exercise. If the pain is sharp and doesn’t go away after 12 to 48 hours of ice, it’s time to call your therapist. If the pain limits your range of motion, and is accompanied by numbness or swelling, get it checked out.

WHY AM I BORED IN THE POOL?

2009-12-09T18:01:00.000-08:00

Q: Swimming is so boring. How can I make my practices more fun?
A: My friend, when you learn to do interval training, you'll most likely find swimming more fun and more effective. My best advice is to attend a swim clinic, or join a masters' program to learn to add some vavoom to your swim workouts! The most effective training involves training your base pace at smaller distances, then applying your speed to longer swims. But, most base-building work will involved doing repeats of shorter distances like 100s, 200s, and 300s.
More questions? Contact Coach Jenn at jenn@kmotionsports.com

WHAT HR MONITOR SHOULD I BUY?

2009-12-09T17:55:00.000-08:00

Q: I’d like to buy a heart rate monitor but I’m not sure what to look for or how much to spend.
A: Approach buying a heart rate monitor with the same way you might buy a car or computer. Don’t pay for a lot of expensive options you’ll never use, but acquaint yourself with what’s out there before you take the plunge. A basic heart rate monitor displays how many times your heart beats each minute, is simple to operate and the least expensive. The next step is a monitor that has a stop watch and tells you how much time you spent in or out of your targeted heart rate zones, as well as the time it takes your heart to recover. Most of these models will let you program in timing for interval training. A third type of monitor is downloadable, so you can track the progress of your training program and share data with your coach. The most sophisticated models also contain a GPS unit that calculates distance, and the download provides a graphic display of your heart rate step-by-step throughout the workout. Polar, Timex and Garmin are the leaders in the field.

HOW SHOULD I BREATHE IN THE POOL?

2009-12-09T17:50:00.000-08:00

Q: How should I breath when I swim?
A: Breathing needs to be a continual, comfortable process when you swim. Exhaling happens under water, inhaling above water. You should not be holding your breath unless you're specifically doing breath-challenge work. You also need to have a pattern to your breathing. Some swimmers breathe every 2 strokes, every 3 strokes or every 4 strokes. The most common breathing pattern in every 2 or every 3 strokes. Triathletes should become comfortable alternate-breathing, meaning breathing on both sides.

IS THIS SORENESS OR PAIN?

2009-12-09T17:41:00.000-08:00

Q: As my workout load has increased I’m finding myself sore and achy when I wake up the next day. How much of that is just normal and how do I know if I’m doing too much?
A: After a particularly long or intense workout your body has the right to complain the next day, but if it’s tough to roll out of bed most mornings it’s time to examine your exercise load and the way in which its distributed over the course of a week or month. The point of threshold training is to push your body hard enough so that it adapts to the stress load, but not to redline it so that it requires days of recovery. If you beat yourself to exhaustion every day you’re going to get hurt and you won’t get stronger. If your schedule is properly structured you’ll wake up most mornings eager for the next workout.