I know this is always something that needs to be taken with a thought process that allows you a learning curve that is outside an obvious physical exertion but the relationship between the thought and the action is very conected
are you HOT warming up routines
An effective warm-up must consist of a series of dynamic and active movements that start with low impact, low intensity exercises and progress naturally to high intensity, full speed ‘ exercises that simulate the intensity of the upcoming practice or competition. As you know, in order for you to be ready to perform speed work or compete at high intensities, you must get warmed up properly. We often find that there is some confusion as to what constitutes a proper warm-up. For example, some coaches are still using static stretching to get athletes loose before practices and competitions. Unfortunately, this outdated method actually reduces speed and power. Think about it: how often during a practice or competition does an athlete hold a stretch position as part of their sport? That is right, not very often. So if you are still using this method to get ready to compete, you are not getting the most out of your ability. Instead, perform dynamic exercises that are similar to the types of movements you will be going through during practice and competitions. Keep moving and gradually increase the intensity of your activity. That way you can get the blood flowing into the muscles through a natural progression. Remember, a good warm-up should take at least 20 to 25 minutes to complete. This will reduce the likelihood of injury by ensuring that you do not try to go too fast too soon. In addition, you will get the most out of your muscles because you followed a thought-out progression of movements that went from low intensity jogging and skipping to high intensity speed development drills and exercises. By the time you have finished warming up, you will be lightly sweating, fired up and ready compete! Another issue to note when doing any type of drills is to make sure that you are performing the exercises correctly. You compete like you practice. If you are not performing the drills correctly you are going increase the likelihood of injury by adding unnecessary stress to joints, muscles, ligaments and tendons. Drills are designed to be done a certain way for a specific reason. If you are not technically sound during the warm-up you will not be technically sound in games and competitions when it counts. The warm-up is the foundation of the day’s activities and sets the tempo for all that is to follow it. So now that you know what types of activities must be done and how to approach them, let us take a look at an actual dynamic warm up that top athletes and coaches use to get ready each day. Before trying this out, be sure to jog and/or skip for about five minutes. Here is a sample warm-up: High knee walk - x 10 each leg Jog 50 yards Lateral lunge walk (both legs) x 10 each leg Jog 50 yards Front leg swings - x 10 each leg Jog 50 yards Lateral leg swings - x 10 each leg Jog 50 yards Iron cross - x 10 each leg Jog 50 yards Scorpion - x 10 each leg Jog 50 yards Backwards run - 2 x 30 yards ‘A’ skip - 3 x 15 yards ‘A’ run - 2 x 20 yards Fast leg - 2 x 30 yards (each leg) Accelerations - 4 x 40 yards. By performing this type of warm-up every day, you will be loose, powerful and fast. In fact it is the only way. Be sure that you perform a dynamic warm-up before each practice and competition; otherwise you are not competing to the best of your ability and the likelihood of sustaining an injury is increased.
Hopfully this time its a goa
If you have clicked on the player and it worked I am a happy man
what sort of swimmer are you
Man de life boats she’s going under……..
Is this the feeling you get when your swim training comes around.
you are not robinson curuso wth that thought if they could take the swim portion of triathlon out there would be a lot of smiley faces 
but it aint guna happen.
so what is the nextstep duh! finding someone to help with your swim try this link and tell me if you think the information looks good
http://mattgab.triswim1.hop.clickbank.net
I make this Machine look good
Well this is the weapon i will be attempting to make another challenge for a world championship spot in 2008 . The triathlon age group championships are a great experience for anyone who has the ambition to put on their countries co lours.
The bike is made in NZ full carbon Graham Peterson a bike making legend.
I acquired the bike from my mate Jim Denholm who I chased around the tri circuit for ever don’t think I ever caught the bugger, damn what a legend I have to keep up.
I fist met Jim in a tri at Redcliffe sadly it is no more but that’s a whole new rant at some stage. Beat him out of the swim then I was riding a Pink Kline and was riding most people down when Jim came up beside me on the hill said hi and rode away on me, worst thing was he was a great runner as well. I envied that bike because that’s the only reason he went so fast. ( you know the story)
But just to elaborate on that, its a trap we all get into looking to an external circumstance to blame for our performance whether it be on the race track or in life, It is only when we accept that we are 100% responsible for our results do we get the opportunity to excel. our most dominant thoughts are our external circumstance. our intent to do will always be the place mat on our table of desire.
Race The Rattler
Race the Rattler The Mary Vally steam train
well it dosn’t look that quick and I have from reliable sources the race is rigged so save your real race efforts for the bus trip home like steve and Wendy the very public outing of simmering tensions between two club stalwarts Wendy S and Steve H.Steve threw down the gauntlet, and nearly threw up his lunch, after copious lubrication in his steadfast quest to set yet another Personal Best and consume more alcohol than on any previous Rattler trip.For her part Wendy threw caution to the wind, along with a handful of Minty wrappers, and accepted a show down over 8 kilometres. Col, from Colthorpe and Cook Promotions, said “It’s an entrepreneurs’ nightmare really. Two aging has beens desperately trying to relive their glory days in a last ditch attempt to salvage at least some recognition for a couple of basically lack lustre performers
and to think this was the smiling faces ten mins after the race
And you thought being part of a running club was all about sweaty jocks and smelly socks now you know the undercurrent of malcontent and debouchary that goes on. To keep up with what else is going on
is where the Sherpa hatted one gives you all the news
i
Christchurch Marathon
my venerable hosts Rod&Carroll-anne
Well the race has been run and won as the newspaper headline said ‘Aussie Dominance” as the open marathon race was a Aussie affair as Karyen Smythes and Jeremy Horne were the victors on the day.
as for me I had to settle for a 1.31.35. Considering the problems I had getting to the start line I was happy enough with the result. The differing opinions of water running as a viable form of training was proved to me as a positive and those who have opinions that it is not a worthwhile regime I can only say are missing out on a low impact way to train if injury stops you.
I will go as so far as to say it could have a place in any training routine particularly if form work or speed work is in the schedule.
As I had to take it easy the form of active recovery before and after the race came in the form of walk in the surrounding hills of beautiful Christchurch.
The couple I talk about are adventure racers that run an event which I will get back to later but you can find out info at www.colvilleconnection.co.nz
The Snow making machines were in full swing getting the slope prepared for the open day on the 10th June
I was going to spend time in the snow but ther wernt nuff of it so I got back early to do the race the Rattler which I will post next week.
I Have been trying to get video on the site but it is a learning curve from hell to get it all sorted but I will prevail and get a bit of action shots up here
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Sometimes when you really do want to get started
BUT
the Motivation is not there try the power of positive therapy to change the way you think CLICK ON THE PICTURE ABOVE
see where it takes you
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