Ironman Brazil

Congratulations to Marcelo on the completion of his first Ironman!


Pos Num Name Country Cat Swim Bike Run Overall
757 971 MARCELO REALI NOGUEIRA BRA M3034 01:07:54 06:35:42 05:04:32 12:48:08

Background

MyGen
Profile Generator

CADENCE

by Coach Matt Giunta
At this point in the off-season, your motivation may be creeping back, and you might begin the process of setting some training and racing goals for 2006. Have you considered working towards improving your running cadence?
If your cadence is low, now is the perfect time to begin overriding the neurological pathways that connect the brain to the leg muscles. You may literally need to find a new internal beat for running, ideally in the range of 90-95 right foot strikes per minute. At first, shortening your stride and increasing turnover might have you feeling slower and less powerful as you sacrifice strength in certain muscles in order to build up others. Keep at it anyway! If you invest time during the Preparation and Base periods of your training to make some adjustments, the rewards will include faster run times, improved economy and endurance, and a much lower chance of injury.
Most of us will have to determine our run cadence manually by counting the number of right (or left) foot strikes per minute. As you get back on the roads, make the conscious decision to do a cadence check after every 10 minutes of running. Set an alarm on your watch if it helps. Count your steps for a full minute instead of using a smaller interval (sometimes rounding leads to errors).
Here are some skills and drills you can do to help improve your cadence:
Run on the front “ball” of your feet. No heel striking!
Keep your feet beneath you. Do not over-stride.
Hop on one foot, minimizing contact time for 10 reps. Switch legs and repeat. Build up to 3 sets of 30 reps.
Jumping rope can strengthen the muscles that stabilize the forefoot and can help teach rhythm.
Downhill strides of 100 meters broken up as: 30 meters build cadence, 40 meters high cadence (not a sprint), 30 meters decrease cadence.
Allow yourself four to six weeks of dedicated work to cement the changes of your new running style.

CONVERSIONS

Need to convert any kind of mesuraments?

Log in this site!

Running 101 Part 1(5)

Enjoy the Momentum

Pacing in Running © by Ricardo Rodrigues

Running is one of the most demanding modalities in triathlon. It requires an athlete to maintain good posture, cope with the forces of gravity, and apply speed to ultimately, create a desirable pace.

Pacing can be very stressful to the nervous system. That is why we often see competitors on their competitor’s tail, and *rabbits on marathons. In addition, even if you have someone pacing you, you still need to have your own synchronization thorough upper and lower body to maintain a smooth momentum.
You don’t need to use the whole body to create pace, especially not the legs which already have a great deal of stress.
The secret are in your arms, they will dictate your speed. Arms are composed of small muscles which don’t require much O2 consumption; also, they are the link between your legs and your upper body through your core.

Here are some biomechanics pointers:

• Let your arm hang. That will take the weight off your shoulders and neck muscles.
  
• Use your elbows as the bottom of pendulum by bending the arm at 90 degrees
  
• Close your hands, but keep them relaxed, as if you were holding a butterfly.
  
• Alternate arms and legs. Right elbow goes back, right knee goes forward, left elbow goes forward, left knee goes back.
  
• Swinging the arms towards the back, will increase the connection with your core (bringing arms too forward will increase the consumption of energy and complicate the synchronization).
  
• Keep a smooth synchronization. Visualize the wheel mechanism of an analog watch, the small wheel (arms) engage and rotate the big wheel (legs).
  
• Use a pacer to create muscle memory (90rpm).
  
• RELAX!!

Drill: Running in place;

1. Initiate the movement slowly with your arms and let your legs follow it.
   
2. Within one minute interval, gradually increase the speed up to a full sprint and slowly back down alternating every 20’’. Take 30’’ rest.
3. Repeat the same routine several times until you are able to engage the whole movement through your arms.

Ricardo Rodrigues
Multisports Coach
www.BeginnersMindMethod.com

*In a Full Marathon, Rabbits are the fast runners that pace the top marathoners until half way of the course, after that they will stop and let them do the pace on their own.

Beginner's Mind Method

Fitness 4 Fun

http://www.taosports.com/index.html

Thinking Body, Dancing Mind: TaoSports for Extraordinary Performance in Athletics, Business, and Life.

I recomend this book whether you are an athlete, a business person or just appreciate a good reading.



"Dr. Jerry Lynch is an internationally recognized expert, author of 8 books and clinician in the field of Sports Psychology and peak performance for over 30 years, all sports, all ages, and all levels. Let Dr. Lynch coach you to realizing your full potential in athletics and life."

TAOSPORTS offers a more dynamic approach to excellence, success and improvement, helping you to redefine your athletic professional and personal capabilities and potential, whether you are a beginner or seasoned athlete.

TAOSPORTS will enable you to become mentally tough and begin to work or compete with heart; this means demonstrating attributes such as courage, commitment, compassion, patience, perseverance, desire, belief, fearlessness, tenacity, integrity, sacrifice and suffering to name a few. This inspirational approach presents building block attributes, "finger food" for the competition soul, helping you expand your lens of perception by focusing on possibilities, becoming not the best, but the best you can be. By doing so, you come alive and experience more joy, freedom and profundity in athletics, business and life. As a result, you begin to perform with greater magnitude and become more successful in all your endeavors, from the inside-out. In a word, you begin to compete with HEART.

This book represents all my visions and philosophies about my coaching, personal and athletic life.

" With self awareness of your body and mind, one can tap into different levels of energy zones, and transcend ourselves to achieve goal beyond our beliefs"

- Coach Ricardo Rodrigues

...................................................................................................

Healthy Path

www.beginnersmindmethod.com

Weaknesses can be overcome with a good dosage of physical and mental practices. Strengths are enhanced by refining the deepest foundation, but there is always a big wall, and to climb to the other side, physical and mental strengths are not enough. The integration of desire, relaxation, and patience, will bring awareness to levitate over this barrier, and so, experiencing a whole different world, a world with fluidity and connection, a place that is beyond physical pain and psychological misery.



Ricardo Rodrigues

MAMMA MIA!!!

GREAT HEALTHY PRE-RACE DISHES PREPARED FAST AND EASY

People all over the world love pasta. You can enjoy it in its varied shapes, meatless meals with pasta as the entrée. Pasta, with its nonassertive flavor and complex carbohydrates, is a natural for pairing with a wide variety of ingredients perfect for the racing year.

Cooking pasta: Pasta fresh or dried should be cooked in an abundance of water at a full boil. When water is heating, bubbles appear at the bottom of the pan and then come to the surface. This is the water releasing dissolved air. If you can stir the water and stop the bubbling, then the water is not yet boiling. Adding pasta to water that is not rapidly boiling may make it mushy. Use at least 1quart of water for every 4 ounces of pasta. Add the pasta to the water in batches so the water temperature doesn’t drop too dramatically. Stir the pasta immediately with a long-handled spoon, being careful not to be burned by the steam. Stir frequently. If you use plenty of water, you will not need to add any oil, as oil is used primarily to keep the starch foam from boiling over onto the stovetop. The oil will also coat the pasta and cause the sauce to slide off then noodles.
Most fresh pastas take 2 to 3 minutes to cook. Boxes of dried pasta usually give cooking times, but these should be thought of as guidelines only. A good rule of thumb is to cook the pasta 3 minutes less than indicated in the directions. Before draining, break one piece of pasta in half. There should be a small line or dot of white in the middle. The pasta will be al dente, or “to the tooth”, at this point and perfect. If the pasta is to be baked in a casserole, consider cooking it a few minutes less.
Pasta being used for cold salads should be rinsed with cold water.

Basic Tomato Sauce
Sometimes deiced tomatoes give a better flavor to red sauce than crushed tomatoes or tomato sauce. You may want to try them-if you don’t want a chunky sauce you can purée it.

1-tablespoon olive oil
1 tablespoon minced garlic
2-tablespoon tomato paste
2 canes of diced tomatoes
½ teaspoon salt

Heat the oil in a heavy saucepan over medium heat and cook the garlic for a couple of minutes. Add the tomato paste and cook, stirring for 2 minutes or until the paste is heated through. Add the pureed tomatoes and salt, cover the pot and cook the sauce for about 40 minutes on a low heat.
Makes enough sauce for 8 ounces of pasta, or 4 servings.





My little suggestion: instead of using real cheese, which is high in cholesterol and sat. fats you can use Rice cheese, which by the way tastes like the real thing, my favorite brand is Galaxy Nutritional Foods, Rice Grated Topping, Parmesan Flavor and for the canned tomatoes look for the Italian imported San Marzzano tomatoes because they are really rich in flavor.



BUON APETITO A TUTTI!!!