Slow 2 Pro

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Older N.O. Xplode before they released the single packets

So I said I would discuss some of the supplements I listed during my last post. BSN’s N.O. Xplode is a pre-workout drink mix I have been using on and off since 2006. It has gone through a few iterations since then but it still does the same basic thing. The N.O. stands for Nitric Oxide. For the layman lifter/athlete, Nitric oxide causes increased blood flow making weight lifting ‘pumps’ feel more powerful. The ‘pump’ is the feeling of blood rushing or stuck in muscles that you have just done a workout in. Nitric oxide increases the amount of nutrients carried to the muscles when they are used during exercise. It is considered safe because if doses reach well above correct levels it will cause stomach aches or other short term (and noticeable) issues. N.O. Xplode also has roughly a gram of creatine (pretty small amount) and good amounts off caffeine. Between the caffeine and nitric oxide N.O. Xplode creates quite a pre-workout focus and readiness. It’s a great drink mix for normal workouts and especially weight lifting workouts but anything beyond a sprint triathlon I would not recommend using it unless you supplement a correct number of caffeine packed GU packets to maintain levels.

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Since the triathlon season is still a few months away in the NW I have been staying busy in the gym lifting weights. I am not trying to become a meat head but due to my body type, building muscle mass isn’t a huge task. That being said though I am always looking for things to help me reach my maximum potential. One way to do this is nutritional supplements. Here is a run down of what I take on a normal training day. This would also be normal for recovery days because you do not want the levels of creatine, vitamins, or available protein to drop. I know you may not understand what some of these are so I will be going over the various supplements over the next couple of weeks posts!

With breakfast-

1 scoop BSN’s N.O. Xplode

1 glucosamine/chondroidtin

1 Basic vitamin pill, I use costco’s Kirkland daily vitamin

1 scoop of Whey protein (roughly 24grams of protein) I prefer Optimum Nutrition

Post Workout- sooner the better once you have completed training

1.5-2 scoops of Whey protein

1 scoop of a Creatine multi-supplement such as BSN’s Cellmass or Anabolic Optimal Dose; not a steroid

plus an additional teaspoon (5g) of creatine monohydrate

During the day-

Lots of water!!

small snacks, something with a high protein content is great.

Before bed

1 scoop of Casein protein

1 scoop of creatine multi-supplement + 5 grams of creatine monohydrate

1 glucosamine/chondroidtin

1 Basic vitamin pill, I use costco’s Kirkland daily vitamin

and LOTS OF WATER

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I, like many of you have started doing base type run and bike workouts. After doing many long, slow workouts, I feel very efficient but also lacking that top end kick I’m used to. So I’ve started mixing in race pace, or slightly slower intervals into the middle and end of my long runs. Here is a basic break down of a work out like this.

20:00 - 70% race pace

05:00 - 80% race pace

12:00 - 70% x 2min followed by 100% RP x 1min

03:00 - 80% race pace

10:00 - 80% increase  4% every minute till you reach 100%

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Well I am starting to set my sights on races for this coming season. I know for sure that I will be attending the first National Sprint Triathlon Championship at Pacific Grove. I have looked at the course records and I have no doubt that I will break them. I’m not trying to be cocky but rather that I am confident that my determination and training preparation will render all those who oppose null and void :). Depending on my financial situation I will also attend the Age Group Nationals which are being hosted on the opposite side of the country.

Now that Im pumped up Ill speak some honest truth. My training has hit a few plateaus this winter. Im going to let you in on a few things that I have found to work wonders on breaking them. Ill break it down by sport. Please consult a physician before attempting any workouts I am not a training professional

Swimming- I have found that sets of very fast 25yd Butterfly has really done wonders for my power in the pool. I will say that after 10 or even 20 lengths of butterfly I am dying but the next workout after a recovery I find that my freestyle speed is much easier to maintain. Give it a try.

Cycling- Most people say hill sets will really help break any plateau. The problem I see with this is that you end up pushing your mental /strenght barriers as well physical ones. Another option is very easy. Go out and do a ride for fun. Seriously, hop on the bike and just go somewhere. Enjoy the sights and pick a destination that you want to go to. I find that biking to and from a coffee shop or even McDonalds across town does wonders. You remember why you started biking in the first place.

Running- Sadly this is the opposite of my biking advice. I have found, thus far, that only intensive asymetrical training really breaks you through a lull. I have been experimenting with race pace intervals in my 70% HR max runs. Its killer but I’ve found that personally slow runs only make the situation worse. Gotta pay to play.

Good luck to everyone training. Except if you are going to Pacific Grove in September

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Just getting out of the water at the Late Summer Madness Tri. I love the ducks. They swam right next to me till I started running then they booked it :)

So maybe my workouts have inspired you or maybe you just feel like getting in the pool again but, you have no idea where to start. I’ve had a couple people at the gym and my friends ask me this same question. For starters just getting yards in the pool is helpful no matter how you do it. Most people will find that a simple workout of back to back 25 yard lengths will push their fitness. No worries. I started this way just a couple of months ago. Start with single pool lengths, maybe do 10 of them the first day. Pace yourself to whatever you feel comfortable with. Once that feels easy just start adding on more lenghts. When you reach a point where 20 seems easy then bump up to 50yd laps. Just keep adding when you dont feel completely wasted after your sets anymore.

Ok now that Ive given you some pointers, let me point you away from a few things. First, unless you can swim and swim and swim, like 1000 yard sets are easy for you, DO NOT bother with hand paddles. More than likely you will end up hurting your shoulders as opposed to making you faster. I still don’t use any training aids. Same goes with fins. There is very little reason to utilize fins till you have reached a fitness level where you can no longer get a good workout from just plain swimming alone. For triathletes, in my opinion, fins are detremental because they put less focus on the length of the pool because you are always coming off flip turns. In an open water swim there is no wall therefore no flip turns. The only swimming implements I would use would be a kickboard (can’t hurt but there isnt much reason to use one) and a “pull-bouy.” If you dont know what a pull buoy is, well, its a piece of foam that you squeeze between your legs while you swim to make you focus completely on your arm movement. Personally, I prefer just to, umm, not kick

Well Hopefully some of my advice can give you a good start, if you have other opinions or have questions, suscribe and leave some comments! Thanks!

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