Jul 8 2015

Specific demands of Beaver Creek XTERRA

Specific demands of Beaver Creek XTERRA

The XTERRA Mountain Championship in Beaver Creek, Colorado marks a turning point in the XTERRA US championship series with a shift to big mountain races.  The consistent theme is long, sustained climbs on the bike and run.  Beaver Creek (Mountain Championship), Ogden (US Championship), and Maui (World Championship) all present over 3,000 feet of climbing on the 15-20 mile mountain bike leg and over 1200 ft of climbing on the 10k trail run.  Both the Mountain Championship and the National Championship have a net elevation gain with the lake at the lowest point and the second transition and the finish line at a higher elevation.  This favors the stronger climbers and are considered to be less technical courses.  

The race in Beaver Creek begins with the swim in Nottingham Lake at about 7,400 feet above sea level.  Even for Colorado athletes, a high-altitude swim needs to be approached differently than a swim at low elevation.  Most triathletes at some point have experienced anxiety in...Read More

Feb 20 2015

The #1 Nutritional Tool for Brain Health

The #1 Nutritional Tool for Brain Health

Benefits of DHA:

  • Clarity of Mind and Focused Attention, Safe for Adults and Children 
  • Improves Cardiovascular Blood Profiles 
  • Decreases Inflammation and Prevents Disease 
  • Increased Metabolism

DHA is the acronym for the all-important Omega-3's found in marine oils and other phospholipids.  By now you've heard that Omega oils are important, but Omega 3's in particular are where most become deficient.  Even with a healthy diet it is easy to experience a DHA deficiency. (Vegetarians and vegans are especially susceptible to DHA deficiency.)

So what is DHA? It is the main building block in the grey matter of your brain.  The brain favors DHA over other fatty acids, so consumption of DHA in the brain is rapid.  When we become deficient (as most Americans are), we experience brain fog, nervous system dysfunction, faltering eye sight and a myriad of issues that interfere with optimal living and thinking.

Recent research proved that Omega 3 supplementation is even more beneficial than...Read More

Dec 17 2014

Move Your Body!

Everyday our lives take us in many directions: caring for children, working full time-jobs, traveling, etc.  While accomplishing the tasks at hand, we humans don’t just use one muscle to get it all done. We move the whole body as a unit, so why approach fitness training differently? 

It is always challenging to come into a gym setting, wander around trying to figure out what to do, where to begin, and how to approach this time you have set aside to workout.  Many times gym patrons default to something familiar like a chest press machine because it’s easy to sit down, find a doable weight, (or one that may be beyond their range of strength), and settle in for few sets.  After the chest press, they move onto the leg extension machine for some quad work before moving to another machine.

First, let me give props to them for doing an upper and lower body exercise, but the concept of combining these two types of exercises has yet to enter their mind.  The fact is that this person in the...Read More

Dec 8 2014

Early Sport Specialization

Early Sport Specialization

Many people assume that the only way to achieve expertise in sport is to specialize early in a sport.  However, recent evidence suggests an alternative to early specialization called "sport sampling.”  It appears that early specialization is not the only path to Olympic or World-class status and in fact, may not be the best path.

Deliberate Practice and early specialization

The theory of deliberate practice was developed by Ericsson and colleagues and extended to other domains such as music, mathematics, and sports.  The basic premise is that in order to achieve expertise in a particular domain it requires deliberate practice for a minimum of 10 years.

Early specialization in sports is a reality among many young athletes. Many parents, coaches, and children are under the belief that the only way to reach the elite level in a sport is to start at an early age and train for that sport year-round. Home environments are increasingly becoming more "child-centered". This means the...Read More

Nov 10 2014

What is Metabolic Conditioning?

What is Metabolic Conditioning?

Living in the Vail Valley, we want to spend much of our time outside doing what we love, whether it’s biking, hiking, skiing, snowboarding or kayaking.  Moreover, we want to be performing at peak levels when doing our favorite activities.  One of the great attributes of metabolic conditioning, or “met-con,” is how time efficient it is.  You can reap tremendous rewards from just a short session of metabolic conditioning.

Most met-con classes are systematically composed, starting with a dynamic warm up that prepares the body for the movements and exercises to come.  The warm up is followed by a metabolic conditioning workout that is focused on strength while improving endurance, and burning lots and lots of calories.  Most classes end with some stretching and foam rolling to improve flexibility and mobility.

Metabolic conditioning is a means to train different systems in the body to use the fuel delivered to them more efficiently.  There are three basic pathways the body uses to get...Read More

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