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6/30/2010 4:10:35 PM
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topic:
DuraAce crankset for sale
mauler7051
Posts 2
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DuraAce crankset for sale--slightly used !!
Practically brand new, switched to a power meter with a crankset included.
Retail $350
$275 or OBO
Chris Maulsby
817 584 2987
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6/30/2010 4:05:52 PM
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topic:
Giro Aero Helmet for sale
mauler7051
Posts 2
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Giro Aero Helmet for sale--used less than 7 times!! red white black
asking $75...
Chris Maulsby
817 584 2987
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12/16/2009 2:33:34 AM
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topic:
soutien scolaire
preet
Posts 2
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There are some free websites with very helpful information for students applying to college. These sites have advice on
the planning and application process, forums for students, and advice on funding your education. I've recommended
some sites to teachers and students so often that I wrote up a description of the top ten most helpful sites I've found.
You can read about what they have to offer here:
soutien scolaire
I recommend you try EducationPlanner, which has a section on applying to colleges. Also look at College Confidential,
which has an outstanding forum on College Admissions, with questions answered by students, parents and admissions
experts. They also have a forum for International Students, which might be useful to you.
I wish you well in your studies here.
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12/16/2009 2:31:13 AM
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topic:
Decoupling protocol
preet
Posts 2
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Welcome to the Coaching Corner. This is a place for coaches and team leaders to share ideas for signs, awards, gifts,
pep rallies, motivation, team building, homecoming themes, poems, and other resources. I see lots of coaches ask for
these types of things, so please share your best ideas here. By sharing your best ideas, the spirit community as a whole
benefits. Thanks so much for your awesome input! Thanks also to the soutien scolaire
for granting us permission to reprint exerpts from top cheer coaches around the world to get you started! We hope
you find the information or connection that you need.
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11/12/2009 8:47:10 AM
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topic:
Clearwater Article
Konatri
Posts 28
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Here is the link to an article Brian Brode from the Plano Examiner did on Clearwater.
http://www.examiner.com/x-14358-Dallas-Endurance-Sports-Examiner
Special thanks to Brain for doing a great article.
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11/4/2009 8:36:00 AM
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topic:
Biomechanics in the Endurance Athlete
Konatri
Posts 28
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Something I wrote up for one of my practice newsletters.
Biomechanics in the Endurance Athlete
Altered biomechanics not only effects society as a whole, but can be a determining factor in the success of the endurance athlete. The human body is most efficient when the head, spine, and pelvis are in the proper alignment. The body is a complicated biomechanical system, and when one component is misaligned the whole structure is weakened. The body is designed in a way that transfers weight through the center of each vertebra, the hips, knees, and ankle joints. When any of these components are out of there normal position, the body with its innate properties finds a way to compensate. With this compensation comes added stress to the muscles, tendons, and ligaments. When your muscles are preoccupied with this misaligned stress they are left in a state of constant contraction eventually producing tension, fatigue, and soreness. At this point the endurance athlete may view this as an “overuse” injury.
Endurance athletes push their bodies to the extreme. To such an extreme that the neuromuscular system is not able to keep up with the demands placed upon it. In understanding the principles of proper biomechanics we can prevent injury and restore functional integrity and stability through spinal manipulation and rehabilitation. Many endurance athletes especially triathletes that I have come into contact with over the years will put hour after hour into planning. They plan their weekly workouts down to the second. They plan their diets down to every last calorie. They are always looking for ways to be one second faster, or the ability to go longer. One thing that so many seem to neglect is the state of their nervous systems in relation to their musculoskeletal system. What I mean is that the nervous system controls every function in the body. If the nervous system is not functioning properly then how are those muscles going to respond on those six hour bike rides, or three hour runs? This is a major contributing factor to “over-use” injuries. What age-groupers don’t understand is that improving on biomechanics will lead to a healthy nervous system, thus their fastest way to improvement in the sport of triathlon.
An understanding of biomechanics is crucial to the success of an athlete. Biomechanics is defined “as the interdiscipline which describes, analyzes, ad assesses human movement”. I would like to analyze body alignment, since that is mostly what I deal with in my chiropractic practice. As I mentioned earlier, the body works as a whole so it is foolish to talk about just one entity. All parts share responsibility in posture and body alignment. Any disturbance I one part causes and immediate adaptation and definite functional change in other parts. Poor posture results in constant structural misalignment, which inhibits proper nervous system function leading a disproportioned amount of weight and muscle pull that fall upon to abnormal parts. This alters the normal locomotion apparatus (ie. Swimming, cycling, running.) of the musculoskeletal system. Such abnormalities are tolerated for a short time, but sooner or later lead to injury. An important factor in athletics is that, with good postural body mechanics, balance is maintained with minimum muscular effort, thus encouraging longer endurance, with less strain on any one part. I would like to illustrate an example of how improper body alignment can affect performance. Many runners can be seen with a pretty noticeable “foot flare”. Foot flare can be measured by measuring the angle the toe points outward. Two different runners running at the exact pace, both wearing a size ten shoe. Assuming one of the two runners has a 25 degree foot flare, what do you suppose the effect of this difference in alignment will be on the outcome of a 1-mile race? The runner with the foot flare will lose the mile race by 31 yards, everything else being equal. Engineering measurement reveals a runner may lose up to two inches per stride with foot-flare. In a 100-yard sprint this foot flare accounts for a loss of up to 3 yards. And here you go endurance freaks. That would mean a loss in a marathon of up to a ½ mile.
This misalignment at the foot is a common structural defect and should be corrected even when no discomfort results as it distorts the mechanical relationships at the other joints, causing symptoms to appear at the ankle, knee, hip, and lumbar spine.
Over use injuries may not necessarily mean that you are over trained. It may just be the first sign biomechanical instability. If not treated properly, musculoskeletal injuries will result in decreased performance.
I usually look at an injury from a flow chart perspective. Starting with the skeletal function. Restoring function to the skeletal system is imperative. Next I look at what tissues are involved in the injury. I assess the soft tissue and restore its function through different active release techniques (ART). Finally, with the patients help we figure out a way to strengthen the entire system so that the body is able to handle the rigors of endurance sports. This could be through physical therapy, alterations in training program, increased core//flexibility, etc…
Ron Tribendis D.C.
North Texas Performance Chiropratic.
1304 Village Creek Dr. Ste. 300
Plano, TX 75093
972-250-0300
www.ntperformancechiropractic.com
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11/3/2009 11:00:44 AM
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topic:
Longhorn 70.3
Konatri
Posts 28
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Great job MB!!!!!
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10/31/2009 12:23:01 PM
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topic:
Longhorn 70.3
rundoc1
Posts 1
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This is a copy of my blog "I Survived Longhorn 70.3"
Wow! We were blessed with a great day for racing on Sunday. Slightly overcast and chilly at the start. The elite wave went off just after the sun came up over the water. What an amazing sight. They are so very fast!! I got in the water on the 5th flight (old ladies ha ha) and spanked the swim! It took about 5 minutes for me to get comfortable, but given the water was 70 degrees I was happy to have my wet suit on. Steady rhythm and out of the water in 44 minutes.
Transition was hilarious. The wet suit strippers unfortunately stripped off the bottoms of the girl next to me (so much for public nudity being prohibited) so she was mortified and I couldn’t stop laughing. I had trouble finding my bike in the sea of bikes but then got changed and off I went. I had to keep a steady heart rate during the bike so I would have something left for the run. I also had to make sure I took in enough nutrition and drank enough so I wouldn’t be dead before I started to run. Rolling hills are your friend, but some killer turns were nasty. I only passed 4 people that were actually moving forward. The other 12 or so were either crashed (sorry Diesel) or were somewhere between throwing up or passing out. Being the stellar cyclist I am (NOT), I think at least 2000 people passed me on the bike.
Oh well, I still got through faster than my goal and after a smooth transition started to run. Well, you may call it running but it was more like a slow crawl at first. Then a walk. My stomach was in knots. After a quick trip to the port-a-potty and a little vomitus, I was feeling much better. Guess I actually ate too much on the bike. I was 4 miles in and started to actually run. The run was three loops so I got to see my awesome cheering section of sherpas three times. They reminded me on the last loop that I would make it under 7 hours if I just kept a steady pace (which at this point was 10 minute miles). Boy did it get hot on the run. Thank God for the cold towels, wet sponges and water stations about every mile. It was amazing to me how many people were walking and crawling at the end. Some were even staggering. I finished with a strong charge and made it in at 6:57:59. Yea! An hour faster than I predicted, and under 7, so Janet’s prediction came true. All weekend she was chanting 6, 6, I know you can do it in 6.
A cold Shiner was my reward after the finish line and a good time was had by all. Worst part of the whole weekend was the drive home (and the sunburn)…Thank God Janet was on sherpa duty and loves to drive! What did I learn? Patience and perseverance mixed with a little stubbornness will get you through, but a few more long bricks probably would’ve helped me take an hour off my time. Off season a new bike is definitely in order and oh yeah….wear sunscreen!
A great first Half-Ironman experience! Funny thing, I hurt a lot less the next day than I did after my last marathon. Guess I will have to try another one next season (Joining Janet at New Orleans)... who knows maybe even a full in 2011!
It's all good! Marybeth
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10/29/2009 8:26:02 AM
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topic:
Ironman Louisville 2009
Konatri
Posts 28
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This is a copy and paste of the RR I sent to my coach. I am starting to put more up on the forum because it is a good way for me to catalog some information I have for easy reference.
Race Report Ironman Louisville
Prerace: I had life best fitness. Weighed in at 158 6% body fat. I really liked the breakfast advice you gave me. It enabled me to feel very light, full of energy at the start of the swim. I feel the plan was spot on. I feel like I was at peak fitness even though I felt like shit the week before. I felt like we had a plan I could execute.
Swim: I got to the swim very early so I could get up front since it is a TT start. 1 gel with 3 salt tablets right before I got in the water. I started off pretty easy and for at least the first 800 I was able to 3 stroke bilateral breath mixing in single stroke if I needed to site. I pretty much had clear water. I met up with 2-3 strong female swimmers and they pulled me in. Effort was mod/hard. I was mostly single stroke mixing in 3 stroke bilateral breathing. 59 min swim. 2 min PR. Question is how do I improve on that? Yes, keep doing what I am doing. Stay consistent. I know 59 in good and will get me in the mix, but I want to improve just because I want to be the best triathlon swimmer I can be. What will it take to get to 55??? Stroke analysis??? Here is how I got from 1:01 to 59. Increased swim volume. Learned how to flip turn. Bilateral 3 stroke breath every workout no excuses.
Bike: 300-325 calories/hour. 4 salt tablets constant water.
I followed the plan. Went easy at the start. HR was 171 out of T1. I got it down to 150 by the first climb around mile 12. Then I started our plan. I held 155-159 on flats. At no time did my HR get above 165, even on the climbs. I was strong to the end. I went a bit hard the last 12 miles after the flats. HR did get back to 170. That led into the first 5K of the run. Then I started to calm down. 5:27. It would have probably been 5:10-5:12. Oh well. What do we do to get me to 5:00?
Run: First 5K was too fast. I was still irritated with the flats. I got it under control around mile 5. Then started the plan. I held HR at 160 for most of the run. At the end I couldn’t elevate my HR over 160. I tried, it just wouldn’t get up. Started with 1 salt/mile until 10 then didn’t take anymore. It felt like it was bothering me a bit stomach wise. At mile 15 started coke and water at every aid station. Worked great. My ultimate goal before I am done…. Get as close to the 3:00 mark as my potential allows. Is it even feasible?
Overall, I was very happy with my effort. The plan was great. I am looking forward to seeing what is possible. Your guidance has helped me as an athlete and coach. Thanks for everything.
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10/28/2009 5:25:58 PM
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topic:
Fatigue
Konatri
Posts 28
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This was a post I did in my Blog last year. I figured it would be a good time to bring it up, since the season is winding down.
Shedding Fatigue
This topic has been on my mind a lot lately. I guess it started about a week ago when I caught a cold and was just having a hard time getting out of bed, let alone getting out the door for training sessions. I started to get upset, thinking what the heck is going on, I am well rested and ready to get going building for next year. Finally, I happened to look at the date. I was exactly one month out from my last "A" race. Normally, one month after a HIM I am fine, but what I didn't take into account is the cumulative effect of 11 months of constant training. My season started last Jan. at Epic camp 1 IM, 3 HIM's, and 12+ other races.
So I decided to take a couple days off and figure out how to shed this fatigue I was obviously feeling. Alan Couzens does a great job explaining the science behind what I was feeling. http://alancouzens.blogspot.com/
I have a great advantage to seeing how athletes react to the triathlon off season. I made a conscience effort this year to ask all my patients how they are planning to recover from the long triathlon season. Seeing as most are in my office due to some kind of injury, the answers are very interesting.
The answer I hear the most.... "I am going to work on my run by training for a marathon..." Now keep in mind they are already in my office because the are already having some kind of biomechanical issue. (Let me back up a bit..... Most average age groupers end up walking in the marathon portion of the Ironman, so they feel that they need to work on their run, when in fact they are very inefficient in the swim and the bike. Instead of working on the run they should put their efforts in building an efficient swim, and proper bike pacing. But anyway, that is for another post.) Back to fatigue.... So the athlete has a long triathlon season, and they are going to jump right into training for a marathon or hard run training, never giving the body a chance to fully recover. Which is exactly why they are in my office at some point. I have even seen a few people repeat this pattern on a yearly basis.
Some advanced athletes can get away with this for a couple years, but at some point it is going to come crashing down. Fatigue accumulates, while not allowing you to gain that much fitness to make the breakthroughs you are looking for. And if you read Alan's blog you will see that he talks about fatigue being stripped away at a faster rate than a decline in fitness. Even though mentally we feel the need to feed our training obsession, sometimes the best training we can do for a break though 2009 is to rest.
Like a mentioned in a previous post, rest doesn't mean sitting on the couch doing nothing for 4 weeks. This year I am incorporating the same principles that apply to training after a huge "A" race. Active Recovery. But instead of it being for 7 to 10 days I am extending that time frame. The time is different for everyone. The difference between active recovery and doing nothing, is that you are still keeping your metabolism firing. You are allowing you tendons, muscles, and ligaments to maintain tone. But you aren't pushing hard enough to stress the system. One thing I look for after these sessions is that I feel energized after the training session and not tired. I always want to be left with the feeling of wanting to do more.
That's it for now. Hopefully, within the next month or so I can be more specific about protocol, and share some of the things that worked for me.
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10/28/2009 8:05:54 AM
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topic:
Monster Tri
Konatri
Posts 28
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Harold Wilson smacked it for a second overall finish. This was after a full week of training getting ready for Clearwater.
Great job!!!!
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10/28/2009 8:04:39 AM
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topic:
Longhorn 70.3
Konatri
Posts 28
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We had a couple people down in Austin this past weekend. Congrats to all.
Todd Luther PR'd the course and qualified for the 70.3 World Championships in Clearwater!!!! That is a huge accomplishment and breakthrough for Darth Vader.
Marbeth Crane finished her 1st Half Ironman. She called me immediately and said she was going to register for her 2nd as soon as she got home. I would say she had some fun.
Chris Rivera finished her second Half Ironman.
Deisel finished the race in fine fashion even though he had some technical problems on the bike. Great job finishing what you started.
If I have missed anyone, I am sorry. Please reply and tell me how you did. Please post your race report to share.
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10/12/2009 10:15:16 AM
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topic:
Decoupling protocol
Konatri
Posts 28
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http://www.endurancecorner.com/decoupling
Great article on decoupling. A little late Todd, but this is a good one. I am trying to drive more traffic to the website, so I am going to be putting more articles and info on the forum.
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10/12/2009 10:12:08 AM
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topic:
New bike componets
Konatri
Posts 28
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I have a ton of parts laying in my garage. From SRAM red shifters to a Kaliper bike frame. Most a pretty new. If you are interested or would like a complete list of parts available, drop me an e mail. ron@ntperformancecoaching.com
Ron
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10/12/2009 10:09:13 AM
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topic:
Pictures
Konatri
Posts 28
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Check out the new pics under the photo section of the website. Some very cool pics of the crew in 08 and 09.
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9/25/2009 9:31:11 AM
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topic:
Ride this sat. 9/25/09
Konatri
Posts 28
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Just wanted to see if anyone wanted to do a 3:30 ride with a 30 min run after this sat. If you are interested send me a message.
Ron
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10/29/2008 11:14:33 AM
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topic:
VO2Max
Konatri
Posts 28
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Thanks Todd
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10/29/2008 11:13:39 AM
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topic:
2007 Specialized Epic
Konatri
Posts 28
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Total of 3 rides. The bike is pretty much brand new sitting in my garage. If interested send me a message for details.
Ron
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10/29/2008 11:12:20 AM
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topic:
Monster Tri
Konatri
Posts 28
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Thanks Jeff. They do a good job. My life would be completly unorganized if it wasn't for them. lol
We had a great turnout and the team ended up taking home a ton of hardware. Its only going to get better.
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10/27/2008 7:53:18 AM
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topic:
Monster Tri
DIesel
Posts 2
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Great job everyone, way to have fun and rep PMT.
RT, I really like the tent and being able to hang out with the crew, big props to Amy and her mom for always supporting.
D
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