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Determining your heart rate (HR) zones for the bike or run

There are many ways to determine your heart rate zones. HR zones are important tool for gauging effort and incorporating this key indicator into any good training plan or workout.  Many Empire Triathlon workouts will reference these HR zones – so it’s important to know your zones!

The common and least effective is 220-age formula (with differences in the formula if you’re a female).  A more accurate way of calculating your HR zones is located in an article here.  I like Joel Friel’s method because it is simple to use and doesn’t require any special testing equipment. Once you calculate these zones, you can set your heart rate monitor to targets to see if you’re meeting your training requirements.  If you have a mid-high end heart rate monitor, it’ll be able to tell you the amount of time that you spent in any particular zone during the training session, and the minimum/average/highest HR achieved.

When conducting this test, either indoors or outdoors, it is very important to test under the same conditions.  For this reason, I like to do the run portion on a treadmill or a track (with a GPS watch) and the bike portion on a Computrainer – on any indoor trainer/bike. Make sure if you’re bike outdoors that you 1) have a bike computer and that you 2) choose a consistent route and this relatively flat.

Be sure to test every fourth week if you are following a training plan. That “recovery week” should also include consistent benchmark tests so see if your training plan is effective or not.

Be great!

Bob Leong, Empire Triathlon Club Ambassador

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Strava Club

Strava is an app that lets athletes all over the world experience social fitness—sharing, comparing and competing with each other’s personal fitness data via mobile and online apps. Currently focused on the needs of avid cyclists and runners, Strava lets you track your rides and runs via your iPhone, Android or dedicated GPS device to analyze and quantify your performance. Strava makes fitness a social experience, providing motivation and camaraderie even if you’re exercising alone.

Join the Empire Tri Club on Strava. Here are the club’s stats for the current week:

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Healthy Sports Newsletter by Dr. Metzl

Here are some highlights from Dr. Jordan Metzl’s most recent January Newsletter.  Enjoy!

Healthy Sports Newsletter
Winter Edition
January 2012
Jordan D. Metzl, MD
IN THIS ISSUE:
Happy New Year! As we head into 2012, I want to encourage one core concept. In studies around the world, one thing is very clear. People of all ages who are active have better, longer, and healthier lives than those who are inactive. That’s right, exercise is medicine.  It is the easiest way to ensure your own health and happiness. Best of all, everyone, no matter how young or old can do it. I want you all to pledge activity for 2012.

To that end, it’s important to set a fitness goal. Maybe it’s a 5k walk, a long bike ride, or a swim. Maybe it’s a ballroom dance competition or a three day hiking trip.  I don’t care what the goal is as long as you choose one; those who do are much more likely to complete their objectives.  So do yourself a favor and find something you want to do and jump on it!  We’ll support you all the way.

Upcoming Conferences
  • 14th Annual Sports Medicine for the Young Athlete Conference – February 25, 2012, 8AM-4PM

The Nation’s longest running, best attended seminar on health and safety for young athletes, this program is designed for those who work with athletic kids and teens and covers both orthopedic and medical topics. This is an incredible day of learning. Program highlights this year include:

  • Keynote lecture from the head of the Women’s Sports Foundation on the 40yr anniversary of  Title IX
  • Session on the pros and cons of sport specialization in young athletes
  • Hands on workshops including physical examinations of the back and hip

Click here for the course brochure or to register for the conference.  For more information, please contact the HSS Education Department at 212-606-1057.

 

  • Multisport World NYC – March 10, 2012, 9AM-4PM

Are you a runner or triathlete? Are you interested in learning how to prevent injury and maximize performance? Is so, you are going to love Multisport World NYC, held at Columbia University’s Dodge Fitness Center. It is going to be the most fun and educational day that NYC has ever seen.

This is year two of a combined project with Mark Walter of Sun Multisports and last year was a blast. This year you can expect another amazing day of learning and a killer expo with over 50 vendors, a huge exhibition space and more than 2,500 area triathletes and runners. Best of all, it’s free! All you need to do is register on the website.

Highlights include:

  • Short lectures from over 25 great speakers on topics including race foods, body maintenance tips, run, bike, and swim techniques, and updates in sports medicine
  • A huge expo with products, demos, coaches, clubs, and race directors
  • A computrainer station where you can bring your bike shoes and shorts and race to win awesome prizes
  • Our first ever indoor triathlon
  • Paid clinics for those who want more in-depth teaching
  • The usual totally random trivia questions that, if answered correctly, yield more awesome prizes

Want to know more? Here’s a link to the full program of lectures.

As someone who gets my newsletter, you get this information several days before the general public, giving you a head start on registration which will close at 3,000 people. We expect a huge crowd so make sure to register soon and tell your friends to do the same. Hope to see you there!

 

  • Strength Training for Runners and Triathletes

Three years ago, I was lucky enough to walk into the class of my good friend and amazing strength training specialist, DeJuana Richardson. Over a period of months, he taught me everything I know about strength training. Jumping forward, I have been lucky enough to work with Runner’s World to bring you this video, Strength Training for Runners. I see hundreds of running injuries each week, many of which are preventable with improved strength. The injury rate for triathletes is much lower. Why? Triathletes cross train and runners don’t.

As many of you know, I have been teaching my own strength class for more than a year. The exercises in class are designed to make your body stronger and more able to withstand the loading forces of running. This video goes through the main moves you need to do to stay out of my office. Click here to watch and practice the Ironstrength workout.

These videos are also going to be featured in my new book, The Athlete’s Book of Home Remedies, which comes out on March 13th.  The concept of the book is to teach you ways to keep your body healthy, moving, and injury free. I’ve been working on this for almost three years and I look forward to sharing it with you all. I’ll be doing a book signing at the Multisport Expo and it is available for pre-order on Amazon- I hope you love it!

 

  • Can Coffee Help Your Workout?

This is an interesting look at the question we all wonder- does coffee help my workouts? You might already know the answer. Click here to find out!

 

  • Shin Splints- Inside the Medical Tent

Are you suffering from shin splints? I hope not! If you are, though, I hope this video from ourInside the Medical Tent series helps you understand ways to recognize and prevent shin splints. Enjoy!

 

  • Massage Benefits Are More Than Skin Deep

Who doesn’t love a good massage? If you’re looking for more ammunition to justify your massage habit, this article should help.

 

  • The Year in Fitness

I love this blog post, summarizing the most important fitness articles of the year. Have a readand see what’s hot.

 

  • Recipe of the Month: Leek, Turnip, and Rice Soup

For all of our Northeast readers, it’s cold and nasty out there. How about some hot soup? Thisrecipe sounds great to me! If you have recipe suggestions, please send ’em over.

www.DrJordanMetzl.com

 

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Important info for NYC Marathon runners!

 

Good luck to all of the Empire Tri Club runners who will be participating in the NYC Marathon this weekend!  Some of you have run this iconic NYC race several times, while others will be toeing the line for the first time on Sunday.

 

 

To help Empire members connect with one another, we have established a team meet up location at the start of the race, and created a group on our Forum so you can chat it up!

 

 

MEET UP LOCATION IN STATEN ISLAND
Our team meet up location is in Staten Island in the “Open Zone” by the runners stage.  It is centrally located between all of the colored zones, and in close proximity to the starting line on the Varrazano Narrows Bridge.  View Map. We recommend you share cell phone numbers with your teammates and check the Empire Facebook Page frequently, as the Start Map is subject to change, and it may be challenging to find people amongst a sea of thousands of runners.

 

 

FORUM
If you are a NYC Marathon veteran, help out a first timer by offering advice for how to navigate through the expo, pick up your race packet, get to the race, what to bring, and other things you wish you knew before YOUR first marathon!  Start posting.

 

 

SINGLETS
Empire Run Singlets have arrived!  If you pre-ordered a singlet, they will be available to pick up on Tuesday 11/1 at Jackrabbit’s UWS store at 7pm, or Thursday 11/3 at the NY Running Company before / after the run.  If you cannot make it either of these nights and would like your singlet for this weekend, please contact alison@empiretriclub.com to coordinate another meet up. Singlets are black with white/red print.  Please bring $30 cash or check.  If you did not pre-order a singlet, there may be a handful still available so contact Alison for availability!

 

 

USEFUL RESOURCES

 

GOOD LUCK:
Brad Gansberg
Leigh Gansberg
Sabrina Juran
Kelly Gandre
Jay Gottfried
Jay Pascual
Yael Langman
George Marroig-Tagle
Bobby Leong
Dave Mendelsohn
Dave Hollely
Enrique Abeyta
Joe Bachana

 

… am I missing anyone?  Click here and type “I’M IN” to let us know you’re racing!  That way we will be able to track you and cheer for you out on the course!

 

 

If you are not racing, but want to connect with other Empire members to cheer on your teammates, please visit our Forum group: NYC Triathlon Spectator’s Info!

 

 

Celebrate the season at our Post-Marathon social next week.  Wednesday, Nov 9th at 8pm.  Jake’s Dilemma on 81st and Amsterdam. Enjoy $3 drink specials all night long!  View Calendar.

 

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Donate triathlon gear to CAF

The Empire Tri Club will be donating a box of swimming, biking, running and triathlon gear that was collected at the gear swap party to the Challenged Athletes Foundation. Thank you for your generous donations! If you didn’t get a chance to attend the gear swap, and would like to donate any new or lightly used triathlon gear and apparel to CAF, please email alison@empiretriclub.com for details and directions regarding where to drop it off.

Alison will be meeting with a CAF representative on Monday afternoon, so please gather your gear and make arrangements to drop it off on the UWS before then! (email Alison for directions)

The Challenged Athletes Foundation recognizes the athletic greatness inherent in all people with physical challenges and supports their athletic endeavors by providing unparalleled sports opportunities that lead to success in sports — and in life. The Challenged Athletes Foundation will do its best to find a great home for your gear amongst our community of local athletes!

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Countdown to the Marathon: Optimizing the Last Month and Race Day

Marathon Training Webinars NOW available on demand!

Hospital for Special Surgery (HSS), an Orthopedic Consultant to NYRR for the ING New York City Marathon, hosted this New York Road Runners Learning Series to provide tips on creating a tapering plan, race day nutrition and managing aches and pains. Led by physicians, an exercise physiologist and a sports nutritionist, the program guides both first-time and experienced marathoners through their crucial last month of marathon training.

Click here to watch on demand now

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FREE race entry for you and a friend!

RUN & DU FOR PROSPECT PARK

Join us on Sunday, November 13 for a 5K & 10K run and a DUATHLON in Prospect Park.  Run through Brooklyn’s only forest, past water falls, over bridges, and under tunnels in what is considered one of the best parks in the nation.  All proceeds will benefit the Prospect Park Alliance. Make a difference for this great Park and for yourself and register today!!!!

When:          Sunday, November 13th

Where:         Prospect Park, Brooklyn

Run:          5k or 10k

Duathlon:    Classic: 3.1MR/14MB/3.1MR
Sprint: 2 MR/10 MB/2 MR
Int’l: 6.2 MR/27MB/3.1MR distance

One lucky winner will receive a FREE entry to the Prospect Park Duathlon, PLUS one FREE entry to the 10K Run for a friend.

Follow these 2 simple steps to be eligible to win:

1. Like CityTri Racing on Facebook.

2. Copy & paste the following text on the Empire wall: ”I would like to Run and Du for Prospect Park. Join Citytri’s fundraiser for the Prospect Park Alliance”

 

Follow these steps and you will automatically be entered into the raffle.  Winner will be selected on Tuesday 11/1 at 11am, and announced on Empire Tri Club’s Facebook Page.  We will be posting a discount code along with the winner, so you can still race (and save!) even if you don’t win!  Don’t forget to “Like” us on Facebook to get notified if you won!


 

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NYRR Insider’s Guide

Can you identify which Empire Ambassador is sporting the Santa Suit?

Dave Mendelsohn!  Gear up this season for the Jingle Bell Jog!


Click here to learn about upcoming NYRR races.  While triathlon season is coming to an end in the Northeast, we are right in the thick of marathon season.  Not up for 26.2?  There are lots of shorter races to keep you fit through the winter.

Let us know what races are on your schedule by posting on our Forum!

 

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My First Half Ironman – One Athletes Story on her Road to 70.3

My first Half Ironman (without the swim)
written by Linda Martello (Empire Member since 2011)

First, I want it to be known that I would NEVER have made it to the finish line if it weren’t for Empire Tri’s coaches, Alison Cooper and my wonderful Teammates– Megan and Yael—Paula and Paul — who believed in me when I didn’t believe in myself.

It was my first Half Ironman and I was freaking out!  When we were informed that the swim portion of the race was cancelled, 90% of me was happy, but the other 10% thought about all the swim-training that I went through and I was disappointed. Let’s face it–I was beyond being scared of being in the open water, but found that the open-water swimming coaching with Coach Alison, helped me to relax and gain strength (endurance) because she was extremely patient, understanding, and supportive during these open-water swims.  But, that part of the race was out–now came another hurdle–I had to face the bike portion of the race.

When I heard of the technical turns we would be facing out there and with the wet roads, this was not looking good for someone who had problems with turns.  During the bus ride to T2, I made a big mistake by sitting in front of two men who decided to discuss the bike route.  (Comments like:  “It’s a dangerous course; there are extremely difficult turns, hills that are dangerous”).  I swallowed hard as panic and doubt set in.  In my mind I screamed at myself:  “Why are you doing this?  Why didn’t you drop out like your friends did?  You have nothing to prove”.  Yet, I found myself in T2 setting up for the first leg of the race.  I ran into my Teammate Jay, and told him that I was thinking of dropping out.  His advised me to, “just treat it like a long training ride; don’t drop out.”

Before I knew it, they were calling waves.   My heart started to beat faster and as the wave in front of mine was called. My heart went into overdrive and a wave of panic hit me.  Next thing, I was running out, hoped on my bike and “bam!” my chain dropped.  I managed not to fall; unclipped and fixed the problem; got back on my bike, made a left turn and off I went!

I was riding for awhile during this period and calmed myself down by saying:  “You can do this!   That’s when I encountered my first technical turn…I unclipped my right shoe just in case…I made it and thought to myself, “Alison would be so proud of me.”  Before I knew it, the miles were passing me by. I made turns I thought I would not be able to.  Then, I hit a hill (please note that, to me, these hills looked like mountains!)  I felt myself slowing down and I knew I was going down.  I managed to unclip and somehow prevent a really bad fall.  This caused a chip in my confidence somewhat, but I found myself getting right back on the bike.  I encountered another very big hill promptly, unclipped and walked up.   (Don’t tell Coach Alison!)  [LOL]  When I looked behind me, there were others walking up behind me.  Ok, so I’m not the only one that had to walk.

Then there they were familiar faces calling my name and cheering me on–Coach Alison, Megan, Yael, and Sascha.  They have no clue how much I needed that boost! It had me ride faster and, once again, built up my confidence.  Then there it was–the technical hill and most difficult turn I faced during the course of the race.  I felt myself slowing down and I heard myself yelling for help.  But, no one was there to stop me from falling.  I went down in a ditch filled with rocks.  I stayed there a moment then unclipped, sat up and assessed the damage.  They called the EMT and they informed me I either broken or fractured my hand/or thumb.  I was advised that I would not be able to ride because my hand was too swollen, that shifting and breaking would be extremely hard and very painful.  The pain was so bad I felt as if I was going to faint and had to lay down for a bit.  As I laid there, I had to make a decision–quit or go for it.  I heard myself tell the EMT “Wrap it!  I’m going for it!  I walked the rest of the way up the hill and mounted my bike.  I was off once again.

Every time i breaked or shifted of my gears, it hurt so badly that I wanted to give up, but something inside of me just would not quit.  The last 20- something miles consisted of more technical turns, which I was determined to make and I did.  I also managed to get up over the more challenging hills.  Yes, another challenging hill came up where I slowed down and I started to pray, “don’t fall, you can make it”, and I did.  And, there, just in front of me, was the finish line for the bike race.  I pretty much threw myself on the ground–I was so happy to be off my bike.

As I racked my bike and started to get ready for the run portion, I looked around and saw all those bikes.  I lost my composure for just a second and bent over and just started to cry, and said, “I can’t do this”.  A guy walked up to me, patted me on the back and said. “just 13.1 miles to go–we can do this”.  I went to the medical tent where they checked me out a second time and was told that I couldn’t run like this.  Once again, I started to cry and said, “just bandage it so I can run”. They did as I asked; they also give me a painkiller and had me sign a form stating that I chose to disregard their advice.  As I exited T2 to start the run, there they were again–Coach Alison, Megan, Yael and Sascha , screaming my name–another boost!  For 13.1 miles I ran, walked, and fought the urge to quit.  Mile after mile was nothing more than pain on top of pain.  Then, there it was–the turn- around point, right there I knew I was going to make the cut off–just 6.1 miles to go.  Then mile 8, then mile 9 and so on and there it was–the mile I was looking for–mile 12.  “Okay,” I told myself.   ”You have people who are waiting for you; waiting to cheer you on those last couple of steps”.  As I was running that last mile, I rounded a corner and there was Paula and Paul screaming my name, telling me “you are almost there!”  Then there was Jay, my teammate, I screamed his name and we ran the last scratch together, crying, cheering, in pain, sweaty, but most of all proud of ourselves for not giving up even when that little voice in the back of our minds kept screaming “STOP!!!”

As I crossed the finish line, I was so proud of myself.  I am now a Half Ironwoman.  Right there still screaming my name: Awesome Teammates and Friends.  I could not have crossed that finish line without my teammates, coaches from Empire Tri and friends.  Thank you all!

-Linda