Swimming: Head Position

Swimming can be one of the toughest sports to master due in part to the high degree of technique involved. What makes swimming even more challenging is when different coaches have differing views on what good technique actually is!

This video, brought to you by Slowtwitch, is presented by Gary Hall Sr. who swam for the US Olympic team 3 times in the 60's and 70's. Hall is practical and simple to understand. Check out this clip-I hope you enjoy!

Train Smart, Keep Balanced
-Coach K

Flexibility 4 Swimmers

One of my favorite books on strength training and flexibility is the book I referenced in a previous blog entry: Strength Training for Triathletes, written by Dr. Patrick Hagerman, published by VeloPress.

I recently read a great article by Dr. Hagerman about flexibility and swimming. Most triathletes could benefit from these and other post-swim flexibility exercises. Flexibility training can both speed up and increase overall recovery from high intensity strength and swim training. Check out this link and digest some great information! Read the article here...



Train smart, keep balanced,


Coach K

Super Oatmeal-REALLY!

Bob Seebohar is the head dietician for the US Olympic Triathlon team and arguably one of the most down-to-earth sport scientists I know. Bob instructed the USA Triathlon coaching seminar on sports nutrition that I attended in conjunction with a USA Triathlon coaching certification course that I took. Bob's practical approach to sports nutrition is simple but strategic. Bob's nutrition services and resources can be found on his website: http://www.fuel4mance.com/ In this really cool video you'll see how to make an Olympic favorite and one pretty tasty breakfast staple-oatmeal.
Happy culinary endeavors,
-Coach K

Triathlete Magazine Free Demo Download

Hey Guys,
It's been way too long since I posted-sorry! With the new child at home time's been crunched! I wanted to get this out to you though, since I don't know how long this special will last. Sign-on to Triathlete Magazine's website to get a free training demo download. Just go to Triathlete.com/freedownload and enter promo code "TRIMAG" for your free download.



Contact me if you have any questions, and happy training!

Keep balanced, Train smart,
-Coach K

Power Plate Training

I recently started working with an organization that sells a piece of exercise equipment which utilizes a type of technology called acceleration training. The company that manufactures this equipment is called Power Plate. The technology and training philosophy is based upon research on muscle fiber contraction that is stimulated through static and dynamic exercises. The training uses research in which physiologists have found that our muscles can fire in reaction to stimulus of vibration (acceleration) of 30-60Hz to stimulate muscle fiber growth.

Wondering if this mode of training would be very effective, I used the swim specific strength and flexibility routine outlined in Dr. Patrick Hagerman's Strength Training for Triathletes and used the Power Plate as the foundation for the exercises. I found that the equipment really does work and that it offers a low-impact mode of training that would be especially useful for athletes that have not previously implemented strength training in their training on a regular basis.

Check out Power Plate USA. If you are interested in training on this equipment contact me and I can set you up!

Train Smart, Keep Balanced,
Coach K

These Are a Few of My Favorite Things...

These are a few of my favorite things. I am a typically a twigs 'n bark kind of guy when it comes to my diet, but I admit that I too have my weaknesses. Here are a few things I like to eat that are health-conscious and delicious.

1. Terra Exotic Vegtable Chips. These are delicious and nutritious! I find that they have a slightly higher sodium content that I prefer, but in comparison to their competition-no other chips-they stack up great. A variety of flavors packs every handful with unique and wonderful flavors.

2. Lundberg Honey Nut Rice Cakes: Rice has a significantly lower glycemic index than does flour...that said these cakes are delicious for breakfast with a little banana and peanut butter or better yet-almond butter. My favorite variety are the Honey Nut but there are plenty of other great flavors too! These guys are also GLUTEN FREE and KOSHER!

3. MaraNatha Almond Butter: I must say that Trader Joe's Almond Butter is pretty exceptional, but I think that the consistency of the MaraNatha butter is slightly smoother and spreads on breads, pitas, and rice cakes easier. I pick up a jar of this at my local Costco and it will last me for a month and a half!

4. Pink Lady Apples: A perfect blend of crisp, tart, sweet, and savory. These are by-far my favorite variety of apples. With them being produced both in upper and lower hemispheres, they are pretty much available all year 'round. I find that in picking the right one-I look for both pink and green coloring with slight dimples on them...almost the way a golf ball would have. Typically they are best slightly chilled with cheese, caramel, peanut butter, or all by themselves.5. Caribou Mahogany Roast: This roast produced by Caribou Coffee (Minnesota, Wisconsin, Illinois, Iowa) is a dark roast that capitalizes on overtones of nuts, woods, and smoke. For those not familiar with different roast intensities, dark roasts tend to have a lower acidity and lower caffeine content. This makes it smoother on the stomach and easier on the kidneys and the hydration-conscious individual. My sister works at Caribou so I have some allegiance to Caribou coffee, but also greatly love Dunn Bros as well. Caribou has a leg-up in that they sell 2.5lb bags of whole bean roast at Costco.
6. Trader Joe's 72% Dark Chocolate: This chocolate is a top pick because it is a perfect blend for my wife and I. My wife really likes dark chocolates and I like dark and milk chocolate varieties. This happy medium between the two is mildly rich, but smooth enough for the milk chocolate lover in me. There are also some periphery health benefits to dark chocolate, but I won't go into full rationalization of eating copious amounts of chocolate through this venue-EAT CHOCOLATE! It's a favorite at our house and I am sure you'll enjoy it as well. (note:this isn't my finger in the photo!)
Do you have a favorite food or snack? Why do you like it, and what's unique about it? Shoot me a link at triathloncoachk (at) gmail . com.

Mega-Motivational Movie!

Here's a Youtube flick that is sure to get your foot tapping and your rear in gear!

Excellent Swim Video

This video, produced by Total Immersion, shows a technique style that is great for triathletes to learn from. Many triathlon coaches use this approach because it is very efficient both in the pool and in open water. I use this video as a reference for athletes I coach during a video analysis session.

Minnesota Ranked Top Tri State

A recent stat touts Minnesota as ranking in the top 5 for several national-state rankings. Check out the report at usatriathlon.org. Also check out a special podcast produced by Tri Talk, giving the generalities of the research and rankings behind it all.