All posts by Thomas Figueroa

Nutrition Corner: You can with UCAN

Thomas Figueroa

Today I want to introduce you all to Generation UCAN that we just started caring at Tri-ing For Life.  I have long coached two principles of 1. you don’t need nutrition for workouts less than two hours and 2. you should follow a Fat Adapted nutrition protocol.  I have used Generation UCAN for the past 2 years and am now so proud to bring this amazing product which solves a lot of the issues around why I  ooach the two principles above.
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Principle 1you don’t need nutrition for workouts less than two hours and for sure not less than one hour.  The reason I have coached this principle is that so many athletes will overuse high glycemic index carb based fuels such as gels, shots, blocks, etc which will spike your blood sugar, we all know what happens if you spike your blood sugar too many times in your life.  The issue with this principle is that some athletes don’t properly fuel – I mean eat – through the day and prior to workouts so they end up “crashing” even during these shorter one and two hour workouts.  Generation UCAN solves this issue as it is designed with a very low glycemic index, meaning it will provide a steady constant source of glycogen so it is available to your body when you need a burst – without spiking your blood sugar.  I recommend taking 1 serving of Generation UCAN about 30 mins prior to a 1 or 2 hour workout, and then nothing during the workout.  After your workout  you would take another serving of Generation UCAN that is protein enhanced to help promote muscle recovery.

Principle 2 – you should follow a fat adapted protocol.  This is important for all people and athletes alike, but even more important as we go longer distances or time, as the sugars and solid foods we eat can create GI distress since the body deviates the blood from the stomach to our muscles which are needing plenty of oxygen to keep moving your body forward.  Generation UCAN will help all of us who have adopted the various fat adapted eating lifestyles and fueling methodologies by providing a steady amount of carbohydrates to your muscles to sustain muscle glycogen levels for when we need a short period of high intensity to pass that person in front of you, get up that hard hill, or for a picture perfect strong finish.  For longer workouts and races you would start out with a serving of UCAN about 30 mins prior to the event, about every 60 to 90 mins through the event, and then protein enhanced UCAN after the event for recovery.

At Tri-ing For Life we don’t just sell you nutritional products, come on in and learn exactly how to use Generation UCAN in your life or your training or race protocol so you get it right the first time.  We carry Generation UCAN Super Starch, Protein Enhanced Super Starch, Snack Bars, and Hydrate (sugar free Electrolytes).

Come see us for more information, advice or some samples

It’s time to Spring into Gear

Thomas Figueroa

Save as you Spring into Gear this week at Tri-ing For Life.

It’s already May and races are just around the corner.  Stop into Tri-ing For Life for the gear you need and save as you Spring into Gear this week.

Hours this week: Mon through Fri – 10 am to 2 pm and 4:30 pm to 8 pm AND Saturday 7 am to 2 pm.

Sale is through May 8, 2016 and not valid with other promotions

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The 2016 Couch 2 Triathlon Program

Thomas Figueroa

 Here it is…the program you’ve been waiting almost a year for.

Click here to sign up
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Tri-ing For Life and Tri-Avengers presents the 2016 Couch 2 Triathlon Program designed to introduce the beginner to the sport of triathlon through encouragement and support as well as those who may have already completed a triathlon but desire to grow and learn more about the sport of triathlon.

Our USAT certified coaches will design a plan that will equip the new triathlete with the skills necessary to complete the Sister Lakes Triathlon on July 16, 2016.

Training will consist of swimming, cycling,running, and core foundation strength training.  There will be 3 group training sessions per week. One workout, per discipline, per week, as well as additional training sessions to develop your foundation in each discipline.  These additional sessions may be completed on your own or in ad hoc group sessions.

Additionally, there will be casual mini-lectures on topics such as nutrition, goal setting, mental preparedness, how to buy a wetsuit, & transitions just to name a few.

Click here to sign up

Tri-ing For Life – Bike Fit Specialists

Thomas Figueroa

Time for you to get a bike fit?  Myth: Most people assume a bike fit is ONLY for elite cyclists and triathletes to give them the competitive edge.Fact: A bike fit is for anyone who as a bike who is looking to ride with greater comfort, greater efficiency and increased speed.  If you have a bike that you like to get out an ride, but you start feeling uncomfortable after 20 or 30 minutes then a bike fit is also for you.  If you’re a triathlete or a cyclist and you’re looking for increased comfort and efficiency then a bike fit is for you as well.
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At Tri-ing For Life we take fitting seriously so we hired Craig Watson from Bikes, Bikes, Bikes to come in and teach us all the in’s and out’s of bike fitting.  Tri-ing For Life specializes in Triathlon and Road bike fitting, but we can also perform bike fits on Mountain and Hybrid bikes.  We take so much pride in our attention to detail that each bike fit will last 2 to 4 hours depending on the type of bike and the amount of adjustments required.  We sweat all the minor details of the fit so you don’t have to sweat it out in pain later.

Tri-ing For Life carries ISM and Profile Design seats to help increase your comfort on the bike through your sit bones, you can try the seat before you purchase with our Demo Seat program.  The sit bone is the most intimate and important connection point to your bike, we’ll take the time to help you find the right seat for you.

Schedule an appointment today for your fit or  email infor@tri-ingforlife.com to get more information.

If you have a group that you’re affiliated with and you would be interested in a presentation on bike fit, how’s it done and the importance of each of the contact points reach out to info@tri-ingforlife.com and we can set-up a time that works for your group.

Tri-ing For Life – The Studio

Thomas Figueroa

The Studio is how Tri-ing For Life began back in Nov 2014 when we only offered cycling to our clients, we have changed a lot from those early days.  Today we have offerings in Cycling, Yoga, and Strength Training.  At the core Tri-ing For Life’s mission is to be a gateway to endurance sports to this awesome community of cyclists, triathletes, runners and swimmers which the studio provides a central meeting point and a place for us all to train year round.  Who doesn’t like to train with close friends or make new friends who are all trying to get stronger, faster and healthier?
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At Tri-ing For Life’s studio we feature state of the art Wahoo Kickr’s which allows us to program every ride to develop a certain aspect of your training or put you on any course in the world that we can get gps files for.  The true beauty of this system is that the ride is customized for your skill level using your personal Functional Threshold Power (FTP) number which adjusts the ride to your level of fitness. With our set-up a brand new cyclist can ride right next to their best friend who’s been riding for years and not be dropped.

Over the past year and a half one of the things we identified was a need for yoga and strength training that was very specific for the endurance athlete or for the complete off the couch athlete who have different requirements than the typical gym member.  With this vision Danielle developed a yoga program which uses a mix of yoga methods during the practice to ensure the best core development and recovery for our athletes.  For those of you who think yoga isn’t for you we have actually thought about naming it stretching and recovery for athletes because the practice really is a very intensive stretching and recovery class focused on your hips, hamstrings, gluts, quads and other muscles that we all neglect so much, you really should give this class a chance and see how much it can impact your performance on the bike, running or swimming.

Looking for a Strength workout designed just for endurance athletes?  Dennis has created an amazing body weight only workout that will leave no doubt in your mind that you’re getting stronger through the core.  Why do we focus on the core so much?  A weak core is the leading cause of injury for cyclists, runners and swimmers alike.  We are here to develop your functional strength so you can keep moving forward towards your goal attainment.

Many things have changed at the Studio over the past year and a half and many more are coming, we look forward to training with you and helping you reach  your success.  For more information on classes like how to register, etc check out our registration website.

The first class is free for all new members and we are running a special introductory of $25 for unlimited classes for TWO weeks, come on in and see how Tri-ing For Life can help you.  Join any of our classes, schedule an appointment for testing, or contact us and we can design a program or session for your group’s specific needs.

What is Tri-ing For Life? Coaching.

Thomas Figueroa

Coaching in Triathlon, Cycling, Running, Swimming, and Fitness delivered through personalized plans, one on one coaching or group coaching methods.

Coaching Cloud v2Spring is in the air and racing season is quickly approaching us.  Now is the time to hire a coach to help you identify your training gaps to reaching your goals and create a path to success.

Coaching is very personal and Tri-ing For Life custom tailors our coaching methodology to your needs.  Every coaching relationship starts with a FREE Coach Assessment in person or over the phone so we can understand exactly what type of coaching you are needing, what coaching delivery preferences you have, and amount of time available for training.  A Coach Assessment also helps you get a feel for our approach and get a level of comfort to start off your coaching relationship.

Tri-ing For Life has Tri in the name so for sure we coach triathletes; we also coach athletes in each of the triathlon disciplines.  So, if you’re a cyclist, runner or a swimmer let’s  schedule a Coach Assessment today and find a solution to help you reach your goals in 2016.

Not an endurance athlete?  We can also create a training solution for you to reach fitness goals around weight and size loss or better health.  We have solutions using body weight training and yoga.  Later in the week we’ll be talking about Tri-ing For Life’s Wellness focus which includes our innovative Tri-ing To Start programto get you moving from the couch to a better well-being through exercise, nutrition, yoga, and coaching.  Stay tuned for details or reach out and set-up a one on one session to discuss how we can help you succeed in health.

We are asked frequently how our training is delivered to our clients.   Tri-ing For Life is flexible and able to work to a solution that best fits your schedule.  We can provide a training plan that you execute on your time in your own settings or we can meet with you in person to  coach you through the plan.  Additionally, we have one on one sessions we can schedule to help you solve a very specific issue on the bike, in the run, or with your swim stroke.  Do you have a group striving to accomplish the same goal, Tri-ing For Life can meet with you and create a program tailored specifically to your group’s needs.

Have a question or ready to set-up a FREE Coach Assessment check out our website and let’s start you down your path to success today.

Bike Fit…Should you get one?

12311181_980414682001438_8438438887568602483_nMany riders from the casual fitness rider to the serious cyclist and triathlete asks themselves this question…so why should you get a professional bike fit? I mean a bike fit costs alot of money and time at $199 and 2-3 hours of time, it really is an investment that pays huge dividends. Purchase your professional bike fit today from Tri-ing For Life and save $50….don’t miss this deal. Use Code SBSBF50 to save $50 today…CLICK HERE

1. Improved Comfort & Lower Chance of Injury – A comprehensive bike fitting takes into account your individual biomechanics and makes sure your joints and muscles are held in neutral and biomechanically “friendly” positions. Like a favorite chair that supports you well, a biomechanically neutral position minimizes joint and muscle load. This results in greater comfort and minimizes the likelihood of repetitive use injuries and muscle imbalances.

2. Improved Performance – When your body is set in a position that encourages a full range of muscle engagement and balanced muscle recruitment, you will produce better power (ride faster) and have better endurance. Essentially being able to ride further with greater comfort.

3. Improved Technique – Have you ever seen yourself ride? Very few of us ever learned how to ride a bike beyond learning how to balance while pedaling. Cycling is as technique based as any sport and the better your technique the easier and more comfortable it is to ride. A good bike fit has a heavy coaching and visual element and can help you see and learn techniques in a matter of hours that take years for most riders to learn. This helps a newer rider avoid developing bad habits and it helps riders of all experience levels gain a better understanding of how their bike and body interact.

4. Peace of Mind – If you are in the small percentile of riders who are already riding in a really good position (just by chance), in addition to the technique benefits, a professional fitting still provides the confidence to know that your position is “right” and will help you understand why.

5. Enjoyment – Serious or novice rider, I’ve met few people that did not want to ride better and enjoy cycling more. A comprehensive bike fitting is one of the best starting places to riding to your potential and enjoying cycling as much as possible.

“The best you’ve ridden is the best you know.” This means that the best you have ridden is only as good as how well your equipment has been set-up and your technique has allowed. In other words, unless you have done everything already, there is room for improvement. You made the commitment to do a long ride for a great cause. Riding a bike is supposed to be fun, don’t hold yourself back or make it less comfortable and fun than need be. If you are thinking about getting a new bike this year, be sure to get a professional fitting first; you should not have to accommodate to your bike, your bike should instead fit you and your needs as well as possible. And, if you have a bike now, search out a good fitter well in advance of the event and find out what “the best you know” can be this year!

Nutrition and training + Holidays

turkeybikingThanksgiving is almost here and we will have so many temptations in front of us, temptations to eat so much delicious food and skip workouts as we travel and spend more time celebrating.  Take this time to recognize the distractions and try to minimize the impact to your nutritional and training values by setting yourself up to succeed.

Before you travel make sure you plan ahead strategies to minimize the amount of food you eat, one good strategy is to plan to eat small amounts of all the great foods you love.  Keep the amounts limited on your plate and enjoy a small amount of more.  For the workout pre-plan the workouts, look to find friends and family who will join you for workouts, even if those workouts are just long post meal walks catching up.

Most of us will fail during the holidays, don’t let this cause you to give up.  Recognize the situation, slow down and minimize the impact, and then accelerate back on the plan after you get over the speed bump. Most of all enjoy the time you get with all those you love around you.

If you would like to discuss strategies or you would like to schedule a breakthrough session to see how Tri-ing For Life can help you bridge the gap to success in your 2016 training objectives send an email to me at ThomFigueroa@Tri-ingForLife.com.

Post Season Motivation

Thomas Figueroa

The heavy training and excitement of the racing has come to an end, how’s your motivation doing as we move into the post season?  There are still Cyclocross and Mountain Bike races going on, but the air is getting crisp here in the Mid East and our bodies are telling us to just sleep in today rather than getting out in the crisp air.

Motivation is really hard to keep fired up after your last race of the season mainly because there isn’t anything out there pressuring you to get on the bike or get out and run.  Let’s be honest with ourselves, we work a lot better when we have a big hairy goal like a race looming over us. So, what do we do to change that pattern?!

The good thing is you already have some really good training habits developed from the season, let’s capitalize on the habits and throw out a new goal for you.  This new goal could be a big race for next year, it could be a new PR for next year targeted to that big race, or it could just be not gaining the post season weight.  Dig down deep and find something that will really motivate you to train, find a reward for obtaining this new goal and begin your post season training.

Do make sure that you bring that volume and intensity down to give your body some recovery.  This is the time of the year when your competition is just lounging and enjoying the season, but you keep your training going with the proper periodization so you kick their rears next year.

Schedule a breakthrough session today and talk through your gaps and how to bridge them with a new goal to get you on top of the 2016 season.  Email me at info@tri-ingforlife.com to schedule your breakthrough session today.

Sign up now to reserve your spot in this week’s classes.

Aerobic Base Building

Thomas Figueroa

Coaching_275WWhat is Aerobic Base Building anyway?!

 

The coached sessions at Tri-ing For Life lately are focused on aerobic base building and this really is one of the hardest things most cyclist and triathletes can do since it requires really pulling back on the intensity that we all love so much.  We do this so we can better our aerobic energy systems while allowing our body to get some recovery.

As a certified USA Triathlon coach I have been trained in principles of periodization and aerobic base building for this time of the season. A lot of triathletes and cyclists either keep going with the intensity or they shut down completely, the first is a guarantee for injuries down the road and the later is a recipe for de-training resulting in losing all the great training gains you’ve had all season.  The aerobic base training will help increase your oxygen delivery efficiency to your cells – energy is created by the delivery of oxygen and glycogen to your cells – as well as allow for muscular adaptation and recovery from your training.

What do aerobic base training workouts typically look like?!  They would have a 10 min or so warm-up followed by intervals which would include short intense intervals of 1-3 mins followed by long recovery intervals 3-5 mins or more at a lower z3 heart rate or around 70% to 80% of your FTP if you’re using power.

If you want to learn more about incorporating aerobic base building into your off season training let’s schedule a breakthrough session and talk through your gaps and how to bridge them.  Email me at info@tri-ingforlife.com to schedule your breakthrough session today.

Enroll today in one of our programs and building your aerobic base with us.