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Newsletter
- April, 2005
Welcome to the Wes Hobson Performance Newsletter!
Sponsored by Orca, Cervelo
and Rudy Project In This Issue:
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Frazz by Jef Mallett
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2005 WHP Triathlon Camps Almost Full - Just 2 Months Away!!!
* Orca Wetsuits - Free Shipping!
The Orca wetsuits are receiving rave reviews for their performance and flexibility. For a limited time, WHP is offering free shipping when you order through the website. Make sure you look at the sizing chart to find your proper fit. http://weshobsonperformance.com
* Tax Time……..Fitness:
Are you filing another extension of your New Year resolutions?
We are in April and for some of us it still seems to be January 1st, 2005 to start with the New Year's resolutions. We amuse ourselves with the thought of finishing races of all kind. Triathlons, Marathons, Running races, you name it. Time flies by and here we are! For some, it's still not warm enough, or the days continue to be too short. Believe me! We can start with a list of excuses that can go on and on.
The biggest drag is to know that you are almost in season and you are not fit, we wanted to do so much. That can really get you down. You feel mentally flat because for whatever reasons you don't feel like going for a run or a bike ride, and when you do you feel worse because you slacked all winter and the fitness level is so low that it does not become enjoyable any more.
Here are some tips that can do some damage control and also can help you psychologically get back on track to have a great season.
When starting, never pressure yourself thinking triathlon, running races, just think fitness level. Think FIT or what some experts break it down to. F.I.T
In this time of psychological uncertainty regarding exercising, if you stick strictly to one sport and conditions are not what you would like, most likely you'll bail. Be open to any type of exercise activity. I do not say this in a way that you have to settle for less. Think Base! To be more exact what we call in scientific periodization "Mesocycle 1" which is the time to play and try all those things that you wanted to do but you were so afraid to experiment with because of being already in race season, like new weight routines to work on weaknesses, changes in your swim, diet, bike positions etc.
From sport conditioning, yoga, spinning, to an invitation to a tennis or basketball game that will work on your stabilization muscles; be open to anything, even if all has to be indoor activity. You can still benefit huge. When saying achieving overall fitness does not mean being at Ironman training level. Ones I felt like having three heart attacks on the first min 15 min of basketball game though I was handling four to six hrs of training a day, including A/T (Anaerobic threshold) workouts.
Think F.I.T in your first two weeks to a month. Frequency-Intensity-Time on any exercise activity you can put your hands on that sounds fun to you. You will slowly transition to your sport of choice without disappointments because of psychological pressured of not being at where you should be. This approach will increase your total fitness level, working on the things that normally you will never spend the time on, thereafter increasing the results of your sport specific workouts, making you naturally look out the window, asking yourself for more.
By Fernando Reeve - WHP Associate Coach
ISSA Certified Personal Trainer, Account Executive-Online Training Dept.
fernando@weshobsonperformance.com
* TRI ALL 3 SPORTS Bike Cases:
Save 5% off retail, receive a FREE Rides video AND receive a coupon for up to $100 for SportsExpress.com bike shipping.
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* WHP Athletes In Action:
Congrats to WHP Team Members for having a great finish at Ironman Arizona! This is especially true as the athletes braved wind gusts of 50 miles per hour!
* Dena Eaton - finished 9th overall in the 30-34 age group. She was just one minute slower than her IM Western Australia time which had "ideal" conditions. She was 47th overall female and 23rd overall amateur.
* Brent Phillips - completed his first Ironman in 14:49. Brent has 9 children and owns his own business.
* Steve Plamondon - finished his first IM!
Congrats to Jessica Moore, who trained constructively for only two months and finished her first Marathon comfortably in Lombardia, Italy. "The Brescia Marathon"
"Thanks WHP and Coach Fernando Reeve for guiding me through one of the most exciting and fulfilling experiences of my life!" Jessica Moore
* Receive A Free DVD With A Purchase Of Any Training Plan!
For a limited time until April 25…
Choose one of my professionally designed training programs and receive your choice of one of my 3 DVD's. These plans are designed to give you the edge you need on race day. I look forward to helping you reach your race goals! www.trainingpeaks.com/whp.
"Wes, I purchased your training plan in December and started it in January for a triathlon in Las Vegas in April. Just did the LV TRI last weekend and placed 28th out of 124 and 5th in my age group, 40-44 (I just turned 40 on March 11). Needless to say I was pleased with the results (2:42:11). I live in Kansas City, MO and training was difficult do to Winter and the fact that I travel weekly. I was impressed with the training program and would like to know if you have another one that could start next week. Thanks, Paul "
* QUICK QUESTION: Improving Endurance For The Run:
Question:
For my run I think I need more endurance. I seem to lose energy and slow down after I get off the bike, which is my best leg of the Tri. What can I do to strengthen my run leg and how should I do that w/in the next 9 weeks? I can run 7 minute, or a bit under, miles but after the swim and bike that time gets cut down.
Answer:
There are several things you can do to improve your performance in the run. Do bricks (bike/run workouts) more often. This can be something as simple as running just 20 minutes after a 40 minute ride. Also, in a race, you might be expending too much energy on the bike and therefore the run suffers. You need to pace yourself on the bike. This is a triathlon, not just a bike race. If you have no injuries or back/knee problems, I would recommend plyometrics. This would be two times a week, ideally three, for about 15-20 minutes. I know time is an issue when training with family, work etc. In addition, I would recommend running in the hills at least once a week. Also doing the speed skill of 8 X 20 seconds all out sprints up hill with a minute walking back for recovery. One other thought as I don't know your details such as current training or past history is to extend your long run of once a week to 1:30-2:00 hours. This will help develop endurance.
Have fun and Keep Tri-ing!
Wes
* Real Estate Division of WHP - wes@realestateboulder.com
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* Real Estate Newsletter - FREE
The Real Estate world is always changing. If you would like to subscribe to a monthly newsletter concerning real estate and the effects of how economic indicators such as interest rates are affecting real estate, please subscribe by e-mailing wes@realestateboulder.com and request the FREE monthly newsletter."
About Wes:
Wes Hobson has competed in over 220 triathlons, from sprint- to Ironman-distance. He garnered 35 first places, 60 top-three finishes and 96 top-five finishes during his 12-year professional career that also included being selected "Triathlete of the Year" by the USOC. Wes co-authored Swim, Bike, Run, and created three triathlon and cycling related films.
In 2004, Wes has had articles published in magazines Inside Triathlon, American Tri, Lifetime Experience, Muscle & Fitness, Colorado Triathlete and Triathlon & Multisport (#1 read in Australia). He also has articles seen on web sites Triathlete.com, Active.com, ColoradoTriathlete.com, InsideTriathlon.com, AmericanTri.com, Ultrafit.com and several other triathlon coaching sites. Wes coaches multisport athletes, single-sport athletes and puts on the Wes Hobson Performance Triathlon Camps. To purchase any of his films or book, visit www.weshobsonperformance.com.
Contact: Wes Hobson
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