Sport Archives - (Braveheart Coaching)2

Anaerobic-Training

Workout of The Week: Anaerobic Training for Runners

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Despite what many runners think, the working skeletal muscles do not get their energy either entirely aerobically or entirely anaerobically. In fact, they almost always get their energy from both systems simultaneously, with the balance shifting gradually from aerobic toward anaerobic as exercise intensity increases. Exercise intensity must increase way above the lactate threshold before the muscles even get a majority of their energy anaerobically. If we were to run as hard as we could in 2 minutes, our muscles would get about ½ their energy aerobically during that effort. Most exercise scientists understand that much but too many of…

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train-to-recover

6 Ways To Train For Recovery

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In contrast with what many in the fitness world would have us believe, our fitness increases not while on the run—where we’re reminded to “feel the burn” and that there’s no gain without that pain—but rather during the recovery process between runs. The stress of running initiates a number of hormonal and genetic mechanisms in various parts of the body, allowing each part to adapt in a way that makes it better prepared for the next workout. But these physiological adjustments can only take place when our bodies are at rest. Since the majority of fitness adaptation magic happens through…

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plan-for-tri-season

Tips To Plan For An Organized Triathlon Season

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Choices, choices, choices!  The calendar year is packed with athletic events to choose from and it can be hard to choose which ones to include in our schedule. Between favorite triathlon events, races our friends are doing, bucket-list events, the destination competition, we can be easily overwhelmed by the abundance of choice. Here are some tips to keep our schedule sane, crush our goals and have fun doing it. Start with a review Take a look back at our previous year, including the good, the bad and the DNFs. Identify what went well and where we can improve. In order…

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run-uphill

Try This 30-Minute Workout To Crush Hill Repeats

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Whether we’re a beginner or a seasoned runner who is interested in diversifying our training, this 30-minute plan is for all of us. Running hills can build upon our gains and push us further. This plan is an introduction to hill repeats. Most of us have probably heard the term before but might not have fully understood what the workout really means or how we should complete them. Never fear; this introduction can help us get started. As the name of this drill suggests, we will be running up an incline repeatedly, followed by a recovery jog or walk back…

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when-there's-a-will

When The Weather Is Sh**, There’s Still A Way

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It’s not often we face endless days of rain in San Diego – in fact its quite shocking to our community if there’s a puddle on the ground. But in our world of endurance sport, and specifically cycling, everything seems to grind to a halt because of the weather. So, more often than not, my question to the athletes I coach is, “How much do you want it?”  If the weather is shit, but you need a long ride, how do you combat boredom but still get the workload in? Plug in your laptop and warm up with 30 minutes of…

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ironman-australia

The New Ironman 70.3 World Championship Course Revealed

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This quintessentially Australian course which includes a surf swim and quite a bumpy ride into the hills are only two features of what awaits athletes at the IRONMAN 70.3 World Championship at Mooloolaba, Queensland in September. The locality of this championship course is unique in that it is the first to be staged in the Southern Hemisphere. The legendary Sunshine Coast in Queensland sets a perfect stage as being one of the global destinations in triathlon with this new, more challenging course. Organizers have worked hard to develop a course of championship quality. It integrates a challenging ocean swim, a…

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ironman-new-race-rules-2017

Know These New 2017 IRONMAN Rules To Avoid Disqualification

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Just as last year, there may be some slight differences across different venue regions due to local laws or policies, and so,  IRONMAN strongly recommends that athletes should always educate themselves with their event’s ‘Athlete Information Guide’ before race day. Only small changes to the Ironman rules for the upcoming season were made. Primarily, yellow card penalties will change from a stop-and-go to a one-minute stop-and-go penalty. The goal is to standardize the time carded athletes spend in the penalty tent on the bike course or served on the spot while on the run course. In addition, bicycles with disc…

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training-mistakes

The Common Nutrition Mistakes Athletes Make While Training And How To Correct Them

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Athletes should be concerned with more than just high-intensity workouts when training. Nutrition is equally as important for performance as incrementally increasing mileage before a race. After months of training, you wouldn’t want poor nutrition to prevent you from crossing the finish line. Here are some common mistakes that you could be making and how to correct them. Carbohydrate fasting. Fats are an ideal fuel source for endurance performance. By eliminating carbohydrate consumption from the diet prior to a race, it allows the body to rely primarily on fats for energy production. If done improperly, reduced endurance, poor recovery times…

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Insoles-For-Running-Shoes

Everything You Need To Know Before Buying Insoles For Running Shoes

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In the United States, the insole market has grown to a multi-million-dollar industry. The two questions many runners ask themselves are: 1) What type of insoles are right for me? and 2) Do I even need them in the first place? What are insoles? New running shoes come with a sock liner designed to enhance the comfort. The sock liner is the closest thing to the foot in a running shoe. The goal is for the sock liner to enhance the overall comfort of our shoes. Most sock liners are molded with a 3D shape matching the natural outlines of…

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