Sunday, April 6, 2014

16 Anxiety Reduction Tips for Increased Sport Performance

1. Develop a pre-performance routine.  This should help you relax and do the same thing each time.
2. Yoga.  The stretching will help physically, but the deep breaths will also aid in releasing stress.
3. Regular sport massage.  This will help release some of the build up within your muscles, but is also a nice way to reward yourself for a hard weeks training.  ART is great, but sometimes just a little petting is very relaxing.
4. Imagery.  Imagine yourself performing the training or race.  Identify what stressors there may be and formulate a positive plan before the event.
5. Set process goals and congratulate yourself when you accomplish them.
6. Establish a connection with the trainer, masseuse, & chiropractor.  Ask for feedback on your body and solicit improvements.  This will help with your confidence.
7. Manage your time.  As an athlete, it’s important to balance your training with life’s other commitments.
8. Surround yourself with positive people and encourage your peers.
9. Set up a day/time that is “your time” and do something fun or nothing at all.  It’s your time!
10. Don’t be afraid to seek out help.  You have a coach for your physical performance, don’t neglect the mental aspect.
11. Get plenty of rest.  Sleep helps you feel better.
12. Practice breaking the event up in smaller manageable sections. 
13. Progressive muscle relaxation.
14. Identify the stressors and establish coping skills
15. If required, discuss stages of grief.
16. Stay hydrated and monitor electrolyte intake.

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These are just a few tips to reduce anxiety....Do you have some that should be added to the list? 


Friday, February 21, 2014

Talent & Excellence


This winter has been really killer--as in freezing, snowy, and (in my opinion) just plain 'ol stupid.  That's the only way I can classify this weather, "stupid"!  I guess if I lived some place I could ski or something, it might be different, but this has brought much (all) of my swim, bike, run training indoors.  This indoor training is great, but after months of it, can be quite taxing on the mind.  This is especially true as most of "us" are either still in or just coming out of our base phase of training.  This repetition has been termed the grind, or as I prefer to call it, the mundanity of excellence.  

After reading an article regarding Olympic swimming routines, I felt it might be good to remind others and myself, that these seemingly mundane, boring, same bull shit everyday type activities or training actually may lead to excellence.  And probably more importantly, at least anecdotally, Olympic athletes struggle/cope with similar obstacles that average-joe does!     

The author suggests that excellence is achieved through consistency and states, “excellence does not result from some special inner quality of the athlete” (Chambliss, 1989, p. 72).  Chambliss (1989) discusses the misconception that some individuals are born with a special ability, talent, or athletic gift, but suggests that other factors may influence excellence.  Every day, individuals achieve some form of excellence in something, but athletes share their excellence to the masses on stages periodically, and therefore the audience only sees glimpses of their excellence.  Talent is also purposed in the opposite direction, stating that if an athlete’s excellence is due to talent, then why is only noticed after they  have achieved success? 



The mundane aspects of achieving excellence are the little things that are repeated over and over, until they become habitual.  The author discusses the breakdown of the flipturn and various stroke mechanics as the mundane.  These mundane activities may be labeled as very short term/immediate process goals to achieve a much larger goal.  Interestingly, these mundane activities can also be applied to any circumstance in which an opportunity to improve presents itself—whether it is shaking hands more firmly, speaking more confidently when asked a question, or any other task.



There are other factors that are suggested to have an influence on the attainment of excellence besides the mundane.  The author lists these as genetic make-up, geographical location (is the athlete in the best climate for their sport), is the family able to meet the financial investment required, and the coaching ability/level of the coach.  There is also a time commitment that is involved, and when younger, the athlete will need to rely on the transportation of others.   Similar to Jonny Law’s story of overcoming adversity and injury (Law, Coleman, & Orlick, 2008) a “crucial factor is not natural ability at all, but the willingness to overcome natural or unnatural disabilities of the sort that most of us face…” (Chambliss, 1989, p. 80).

References
Chambliss, D. F. (1989). The mundanity of excellence: An ethnographic report on stratification                and Olympic swimmers.  Sociological Theory, 7, 70–86. Retrieved January 14, 2010,    from Academic Search Complete Web site:         http://wf2dnvr2.webfeat.org/QhKVN14727/url=http://content.ebscohost.com/pdf14_16/p            df/1989/86G/01Mar89/15440384.pdf?T=P&P=AN&K=15440384&S=R&D=sih&Ebsco            Content=dGJyMNLe80Sep7I4yNfsOLCmr0iep7ZSsqa4SLGWxWXS&ContentCustome            r=dGJyMPGrsU2vp65KuePfgeyx44Hy7fEA


Law, J., Coleman, J., & Orlick, T. (2008). Embracing the challenges and gifts of big mountain free skiing: An interview with Jonny Law—world tour champion. Journal of Excellence,  12.  Retrieved January 13, 2010, from Journal of Excellence Website:           http://www.zoneofexcellence.ca/Journal.html

Sunday, December 15, 2013

100 by 100

Working on a bit of a bucket list here...


1.       Visit Stonehenge
2.       Go to The Roman Coliseum
3.       Walk along the Great Wall of China
4.       Hike Mt. Fuji (’99)
5.       Do the no pants subway ride in NY
6.       Get my picture taken in front of the Taj Mahal
7.       Pyramids of Egypt
8.       Sphinx of Giza
9.       Visit Cinque Terre
10.   Hike Appalachian Trail
11.   Go to Napal at Everest Base Camp
12.   Go to all four of the Tennis Grand Slam events (US ’10)
13.   Run with the bulls
14.   Visit Rome
15.   Scuba the great barrier reef
16.   Scuba Truk Lagoon
17.   Feed whale sharks (’00)
18.   Bike across the country
19.   Attend the winter Olympics
20.   Attend the summer Olympics
21.   Bike tour during the TDF
22.   Run a trail marathon
23.   Times Square for New Year’s
24.   Live on the beach
25.   Visit New Zealand
26.   Be an aid to a sight challenged athlete during a race
27.   Pilgrimage to Kolkata to Mother Teresa’s Tomb
28.   Ride in a gondola in Venice
29.   Visit Machu Picchu
30.   Celebrate St. Patrick’s Day in Ireland
31.   Throw a fish at Pike’s Place market
32.   Attend the lighting of the Rockefeller Center Christmas Tree
33.   Have a child
34.   Teach my child to ride a bike
35.   Visit all 50 States  (Need:  ME, VT, NH, MA, RI, DE, ND, SD, MT, MN)
36.   Backpack through Europe
37.   Explore Amsterdam (’97)
38.   See the Northern Lights
39.   Visit Argentina Iguazu falls
40.   Go to Bali

41.   Hike in the Amazon Rain Forest
74.  Learn to play golf. 

Still have a few to add, but it's a pretty good start.  Thanks for the inspiration Maggie, Meredith, Stu, and Tracy


Tuesday, December 3, 2013

10 Gift Ideas For Your Athlete!

Some must have ideas for the athlete in your life!!



1.  TRISLIDE or TRISWIM $3.60+

 

 Anti-friction products are a must during the colder months!  With all the layers on, rubbing occurs and the stick product may be too hard to apply easily.  Give TRISLIDE a go!  It's small, aerosol can applies a slick coating to prevent chafing...just know that it works really well and don't apply on smooth floor surface.  They will become slippery!

The same company, SBR Sports, Inc. makes a line of swimming products to get ya clean and free of itchy, stinky chlorine! Shampoos, conditioners, lotions and more!!  The smaller bottles fit nicely in your swimming bag.


2.  Pearl Izumi Running Tights $50+


The new line even comes with a thermal layer & a built in liner (underwear)!!  The sizes seem true to size, expect for the 3/4 length.  I would order a size up.  The women seem to have the cool colors on this one!!




3.  Hand Warmers $10-$25.

Heading out the door for a cold run sure is easier if your digits and piggies are toasty!  These also make pretty awesome stalking stuffers!!


4.   Yaktrax $5-$47

Running in the snow and ice can be dangerous!  Ain't nobody got time for an injury!!  Give these fellas a try to help keep that traction!





5.   PowerBar Gels $1.35+

Sometimes when it gets cold out, we forget about our nutritional needs!  You still need to keep fueling the body, even when it's cold!!  For ease of use, I would recommend keeping your nutritional products in a warm pouch, or close to your body.  There's nothing like trying to eat a frozen PowerBar!








6.   GPS Watch $45+

There are tons of watches out there.  I'd look at what the needs are:  GPS?  Heart rate?  Waterproof? Multisport use, or just running?  And then there is price!!  These things can be pretty pricey & now they are offering more than just the boring black to add a piece of flair.  I do really like the Garmin line of products!

7.  Smartwool Running Socks $18+

Keeping those tootsies warm is sooooo important!  If you need to add another wicking layer cuz your feet sweat like crazy, try a thin dress sock as your base layer.  The outdoor light micro are great to run in, and I'd consider getting a sock that at least covers your ankles.





8.  Coffee Shop Gift Card $10+

Seems like coffee shops are a magnet to endurance athletes...well, I guess maybe people in general!  Even if your someone doesn't dig coffee, the aroma is nice and most have great teas to choose from!  And if they don't like tea either, you may consider getting new friends.  :)

9.  Magazine Subscription $25+

Athletes are geeks!  We like to read about what others are doing, what the trend is, the newest greatest gadget, and of course, where the next Rev3 race will be!  Runners World, Triathlete, Lava, Sports Illustrated, Bicycling, Outside, Coach & Athletic Director, Men's Health, and Cosmo...yes cosmo!


10.  New Helmet or Sunglasses $67+

Rudy Project tends to have really great deals this time of year!  There products are also reasonably priced, tested, and quite trendy!  They also have smaller lids for the peanut and monster helmets for those who have a giant gourd like me.  (Mom says it's cuz I have a big brain!)


Wednesday, November 20, 2013

We could learn from the military



Over the past few months, I've been reflecting on my time in the Marine Corps and the friends--scratch that, the bothers I served with along the way. 

I really miss the brotherhood we shared. Our common bond was more than just standing on the same yellow foot prints, our bond is that we endured great times & other times that were complete shit. 


But we endured together.

We helped one another through divorce, being away when a child was born, death--we were always there for anything!  


We would cover for each other if needed, handle problems internally, do anything possible not to "throw someone under the buss."   


Have an issue with someone, grow a pair and tell them. Maybe try and work it out-perhaps there is a misunderstanding? Maybe you need to just box it out??? 

Brothers fight, but when it's finished, it's over-move on. 


This is so unlike the "real" world, where others are chomping at the bit to sell someone out. Whether in business, personal, or any other circles, it seems that others have lost their moral character and ability to lead from the front. Selling out, lying, deceiving, just to make a buck, do what is popular, and send their "friends" up a river without a paddle. 


In the Corps we called these people, "Buddy Fuckers".  

Don't screw your friend over; be just, honorable, and brave. Or in Devildog terms, esprit de corps & exemplify "honor, courage & commitment". 

Ryan & Wayne freezing our asses off. 

Ryan & Wayne 13 years later...

Semper Fi!

Oilar

Monday, November 11, 2013

2014 Race Schedule

2014 season planning. 

HITS Ocala, Half, March 29th

REV3 Knoxville Series Championship Race, Half, May 18th

USAT Long Course Nationals, June 8th

REV 3 Wisconsin Dells, Olympic, June 22nd

USAT Nationals, Olympic, August 9th

USAT Aquabike Nationals, Rev3 Cedar Point Sept 7th

Rev3 Pocono Mountains, Half, Sept 14th

Rev3 South Carolina, Olympic, October

Rev3 Florida, Half, November  

Tuesday, November 5, 2013

The next step

I've submitted my stuff to WTC and we'll see what happens. As for now, it's time to heal up and move on. 

My heart is broken into a million pieces missing my dog. He's not here anymore. 

I miss ya buddy.