PowerBar sampling tent in Key Biscayne, FL May 22, 2010

This famous movie quote proved to be correct this weekend at Key Biscayne, Miami, FL. If you are a triathlete, runner or cyclist and you exercise every Saturday and Sunday at the Key, we probably met. This was my first event promoting the PowerBar nutrition products. Since I’ve become a PowerBar Team Elite member, I wanted to share with my teammates and friends the benefits about their products. So, together with my friend, coach and TriJungle’s triathlon store owner Magui Martinez-Pena – who is also a PowerBar Team Elite member – we put together a tent and welcome everyone that was training last Saturday morning, May 22.

PowerBar sampling tent in Key Biscayne, FL May 22, 2010

We had fun before, during and after! On Friday we worked on getting ready  for the “event” – Magui is all about logistics . We cut some of the PoweBar Energy Bars, separated the PoweBar Gel Blasts, PoweBar Bites, and the PoweBar Endurance drink for people to sample them out. We also made sure we had some descriptions and information about these products and we were all set! On Saturday, people came by to check and try the products. It looked like an Oasis for those hungry athletes! They ate and drank everything. The PowerBar tent turned out to be a big success. People were asking how often we would be coming to the Key!! So I guess the movie line was correct: “If you build it, they will come…” just make sure you have enough of those Recovery bars, people LOVE them!

Magui & Alessandra - PowerBar Team Elite Athletes

By Alessandra Castanho
PowerBar Team Elite Athlete, Star Endurance Triathlete

Magui Martinez-Pena
USA Triathlon, Level 1 Certified Coach
USA Track & Field, Level 1 Certified Coach
Dave Scott-Team In Training, Triathlon Coach Certified
PowerBar Team Elite Member, Star Endurance Coach

Got a great little camera that I can use to record my athlete’s while they are swimming under water.

It’s important to visually show them what I am telling them they need to work on, or what they got right. It’s a very helpful aid. We have been doing videos but not underwater.

I hope to get to improve Star Endurance athletes swimming abilities even more.

Star Endurance athlete’s is TriJungle’s triathlon team. We have 20 athletes that train for distances from Sprint to Half Ironman. This year so far we have raced in Multirace’s Egghunt Sprint Tri, Nautica South Beach Tri, St. Anthony’s Olympic triathlon and Tri-Miami Sprint and Olympic.

We offer group training. We meet on Thursdays and Saturday mornings in Key Biscayne, Miami. You can find out more about our programs visiting www.StarEndurance.com

Contact Star Endurance if you are interested in joining our fun training triathlon group.

Magui Martinez-Pena, USAT Certified Triathlon Coach, USA Track & Field Certified Coach, Star Endurance Founder and Coach.

Triathlon: Triple Threat for Injuries

(Don’t Be Scared – Be Prepared)

By Bruce Wilk, PT, OCS

Training for triathlon is tough – that’s part of the challenge – but consider this: Four out of five amateur triathletes are injured while training, and three of those four are injured badly enough to affect their daily activities.

Why such a high injury rate? The complexity of the sport and broad range of knowledge needed to train and compete safely are contributing factors.  The triathlete must learn about appropriate equipment specifications, proper body mechanics, injury prevention and overall training programs that prepare the body for the stresses of triathlon.

Cross-training for three different events also increases the risk of certain overuse injuries, and an untreated injury in one part of the body can lead to problems elsewhere. For example, a knee injury from running can cause extra stress on the back, leading to lower back pain when cycling; and the cumulative effects of swimming and cycling can fatigue calf muscles, making legs more susceptible to injury during a run.

The good news is, most nontraumatic injuries are related to training errors that can be corrected – and professionals with specialized knowledge in triathlon training and injury prevention can help.

Prevention: Training Smart

The best way to avoid a nontraumatic injury is a training program that balances strength, flexibility and endurance through appropriate weight-lifting, stretching and cross-training. But training techniques are not one-size-fits-all. Every individual has a unique combination of anatomy, strength, endurance, and flexibility –  so what works well for one athlete is not always the best advice for another.

Understanding the complex interactions between musculoskeletal groups related to swimming, cycling, and running is essential in triathlon training. Only a specialist can evaluate your physical conditioning, analyze your training techniques and correct errors that can lead to future injuries, and provide a training program optimized for you as an individual.

Unfortunately, even the best training program can’t prevent all injuries. When injuries do occur, there are three things you need to know: (1) how to evaluate the severity of an injury, (2) how to self-treat an overuse injury, and (3) when to seek professional help.

Evaluating Nontraumatic Injuries

Though each triathlon event has its own types of injuries (for example, more than 20 different types of running injuries), and the number of complications from cross-training are practically limitless, they all have one thing in common: When it comes to deciding whether or not to seek professional help, the type of injury doesn’t really matter – what matters is the severity.

I use the following scale of factors to evaluate the severity of an injury. Any type of overuse injury can be staged this way:

• Stage 1 is pain upon exertion. It starts at any time during a training session and continues as long as you are exercising, but stops when your training session ends – this is the first warning sign of an injury.

• Stage 2 is pain at rest, immediately after exertion. The pain is there after your training session, but then it goes away – this is the time to start self management (described below).

• Stage 3 is pain that persists during normal daily activities, like walking to the car, or walking up steps. You may be sitting at your desk and have some ache or nagging pain that bothers you. Pay attention; this should be of concern if it doesn’t improve in a few days, or worsens.

• Stage 4 is pain that you take medication for. This is a very important factor. Medication masks the severity of an injury and allows it to get worse if you keep on training. If you are taking any kind of medication for pain, you must cease training until it is out of your system.

• Stage 5 is pain that cripples you. It stops you from training, or maybe even walking.

Note that, even if an injury is at stage 1 pain-wise, if you take any medication for it – suddenly you’re at stage 4. This includes any pain medication from ibuprofen to a doctor’s prescription or injections. If you train on pain medication, it can mask the pain just enough to cripple you.

Self Management: PRICE

The self management for  injuries is PRICE: Protection, Recovery, Ice, Compression, and Elevation.

Protection:

• Protect the injury and allow it to recover.
• Identify and correct the reason for your injury.

Recovery:

• Work actively to regain normal movement, strength, and function of the injured structure.
• May include massage, rest, or modification of training.
• Medication can be a part of recovery if one’s sleep is disturbed and medication is necessary for rest – but there must be no training or competition until the medication is out of your system.

Ice:

• Cold compresses, 360 degrees around the structure whenever possible.

Compression:

• Compress the ice pack: Put toweling around the ice pack and put pressure on the injured structure using Ace bandages or Velcro straps.

Elevation:

• Raise the injured structure above the heart.
• Ice, compression, and elevation are used together.

When to Seek Professional Help

For the triathlete, occasional pain upon exertion is inevitable. If you’re concerned, you should see a professional for evaluation and help correcting the problem, even at stage 1.

Seek professional help immediately if you encounter any of the following warning signs:

• If you are taking medication and continuing to train.
• If you are being prescribed (or injected with) medication and being told you are allowed to train.
• If you are consistently having pain at rest, or pain disturbs your sleep.
• If you’re having pain that interferes with normal activities such as walking or climbing stairs – and it continues for more than a day a two, is not getting better, or is worsening.

Ideally, professional help means help from an experienced triathlete with licensed medical credentials. Most doctors and physical therapists aren’t trained in the specific needs of triathletes. If you are going to a doctor who prescribes medication, or injects medication, and tells you it’s okay to train or compete, that’s not professional help. Medication can never treat the cause of an injury; it only masks the pain and allows the injury to get worse if you continue to train.

Trauma

Biking adds a significant fall risk to the sport of triathlon. The first thing you should do if you fall from your bike is check yourself. Many athletes will immediately rush to check their bike. Your body is more important – check it first! Assess your head, neck, chest, abdomen, and extremities. Seek advanced medical care if you experience any of the following after a fall:

• • Cracked helmet
  • Nausea or headache
  • Change or loss of vision of any sort
  • Confusion/disorientation
  • Slurred speech
  • Blood or clear fluid draining from the ears
  • Bruising around the eyes or bloodshot eyes
  • Lacerations to the head, face, or neck
  • Neck pain
  • Numbness in any part of your body
  • Shortness of breath/difficulty breathing
  • Chest pain
  • Abdominal/chest wall bruising
  • Blood in urine or stool
  • Joint swelling and motion loss
  • Suspected fracture
  • Large laceration over bony region
  • Shoulder dislocation
  • Large area of road rash (considered a burn)
  • Bleeding that will not stop
  • Any condition that continues to worsen

Monitor yourself for 72 hours after your fall. Many signs and symptoms of serious conditions are not immediately obvious. Also, always seek care if a medical professional advises you to do so. If you think you should get help, then go!

Rehabilitation and Recovery

Following treatment for a traumatic injury, a carefully administered rehabilitation program can speed the recovery process. We take the triathlete through a progressive program to regain ability and return to the sport we love. As a bonus, my patients often learn some important lessons about training and how their body works as they recover!

There are no guarantees against injuries, even for the most cautious and well-trained triathlete. However, proper form, a balanced exercise program, and prompt attention to injuries and safety can minimize down-time and sharpen your competitive edge.

Bruce R. Wilk, P.T., O.C.S. is a board certified Physical Therapist, Director of Orthopedic Rehabilitation Specialists, President of The Runner’s High, and head coach of The Miami Runner’s Club. He has been an avid runner for the past 38 years, and triathlete for 18 years.

Brought to you by www.trijungle.com. We care about your safety!

By A. Marlieb

Crowie knows. Triathlete Craig “Crowie” Alexander recently recommitted to Orca for another six years after winning the 2009 Ironman Triathlon in Kona wearing Orca triathlon apparel. In fact, Crowie wore the new RS1 Swimskn, which features Orca revolutionary AeroSkn material. Crowie’s renewed sponsorship deal reinforces the quality, craftsmanship and innovation the New Zealand-based Orca brand of triathlon apparel is known for.

Not coincidentally, Trijungle.com has committed to bringing even more Orca triathlon apparel and gear to triathletes everywhere. In fact, Trijungle has dozens of items for men and women, from top to toe, available to order right now. This includes newly arrived triathlon goggles, compression apparel, and — wait for it — FINA-approved Orca RS1 Swimskn Speedsuits for men and women!

Orca’s RS1 range of triathlon products have been race-tuned using the latest in fabric technology and construction techniques, to provide the ultimate performance advantage. In addition to RS1 Swimskn Speedsuits, Trijungle also carries the RS1 Race Trisuit, RS1 Killa Tri Jammer, RS1 Killa Tri Singlet, and Fullsleeve Speedsuit Wetsuits.

Orca is also well-known for its Perform range and Core range of triathlon apparel for women and men. Orca Perform is constructed using Orca’s Killaskn fabric, designed for short course racing and providing astonishing speed through the water and on land. Check out what Trijungle offers in the Perform range, including the Perform Tri Pant, Perform Tri Singlet, Perform Tri Swimsuit, and the Run and Fitness Jacket.

Meanwhile, Trijungle also carries Orca’s most extensive range of apparel, offering a performance garment for every type of triathlete, whether training or racing. Explore the Core Sport Pant, Core Race Tri Suit, Core Tri Tank, Core  Tri Run Short, Core Support Singlet and more.

Orca Triathlon Swimcaps and Runcaps, Run Socks, Race Belts and Goggles are also on hand, including Killa Speed and Killa Adjust Goggles. Perfect for swimming indoors and outdoors, both triathlon goggles feature UV protection, a comfortable and secure fit, and an anti-fog treatment.

Need triathlon racing and training essentials? Find them now at www.trijungle.com, your premier triathlon online store.

Your core feels as strong as your spirit. Your muscles feel as supple as your mind. You’re moving, slicing through water and air like a sharp blade. So whom do you have to thank? Louis Garneau.

Trijungle.com is proud to announce we have just added the new Louis Garneau 2010 triathlon collection. So what exactly do we have in store for you? Mens and womens tri shorts, sleeveless tri tops, trisuits and tritanks are all in stock and ready to ship.

Whether you are a novice or seasoned triathlete, you’ll find the triathlon apparel you need. For example, the woman’s Comp Tank is perfect for the beginner. Endurexx fabric hugs your body for maximum muscle compression and excellent support. Two back pockets hold gels or other essentials. And training in a pool won’t leave you looking faded: Louis Garneau’s fabric is chlorine resistant.

Already beyond a beginner? The new Elite Tri Suit is designed for those who travel at high speeds, who push extra hard — and need a trisuit that can keep up. An upper abdomen turbolator keeps turbulence close to the body. And the wind tunnel tested Tritek fabric improves aerodynamics for speeds ranging from 15 to 45 mph.

Of course, that’s just the beginning. Louis Garneau tri apparel and features go on and on. Kind of like you.

And kind of like Chrissie Wellington, Current 3X Successive Ironman Champion and Course Record Breaker. This triathlete achieved her feats of strength and endurance while wearing a Louis Garneau tri helmet and has just inked a deal as spokesperson for LG helmets for the next three years.

In addition to the triathlon line, Trijungle also features Louis Garneau 2010 helmets, and other running and cycling gear. Now, you’re good to go. And go. And go.

2010 Louis Garneau Triathlon

Get up to 20% Off your Triathlon Clothing and Gear at www.trijungle.com

Use coupons:
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www.trijungle.com
1-877-TRI-JUNGLE
customerservice@trijungle.com

Five years ago I decided to train for triathlons. Little did I know that it would become a life style. It all started when I saw a friend of mine racing in Clermont. While we were waiting for him, we saw many athletes and “ordinary” people crossing the finish line… and all of them, with a big smile of accomplishment. But how, I kept asking myself, will I ever be able to swim that MUCH if I had never, ever, taking any swimming classes? And how on earth, should I started? I had so many questions and no one to answer them.

So, to make a long story short, on June 12, 2005, I crossed the finish line in Maui, Hawaii and complete my first Olympic Distance triathlon. Not only that, I found out that I could be fairly good at it – I was 5th in my age group and 13th overall female. Since then, I’ve completed many Sprints, Olympic Distances and one half Ironman. I also finished a couple of half marathons and a full marathon in San Francisco, again with TEAM in training and a very emotional race (the picture is the prove of my “torture”, don’t be fool by the smile on my face ).

My name is Alessandra Castanho and I’m a triathlete.

Alessandra Castanho. Nike Women's Marathon, San Francisco Oct'07.

2XU triathlon clothing includes race-ready clothing like tights, shorts, tops, compression tights and so on. According to many sports enthusiasts, the first thing that hits you about 2XU clothing is sheer comfort. Their fit is great. The ergonomic designs enable the performer to give their best.

Compression tights are an important piece of clothing when you ate training for the triathlons. On wet, cold days when you are running long miles, unprotected legs are totally messed up by the cold and the dampness. 2XU compression wear claims to improve circulation and increase the flow of blood into the muscles. While it may not be possible to verify these claims in the real world, many users have felt the real benefits of 2XU compression tights as these reduce recovery times dramatically, particularly the arduous climbs on hilly roads. The material holds the muscles tighter, thus giving athletes greater control over their muscles.

Another piece of triathlon clothing from 2XU that has been selling like hot potatoes are the compression shorts. They are great for workouts and help improve recovery times immensely. Compression tops from 2XU are also a great buy because they greatly improve speed. These tops are quite aerodynamic and may be used as a base layer while running or cycling.

In short, if you are in the market for triathlon clothing, then, it is a wise decision to spend money on compression shorts, stockings, jackets and tops from 2XU. Their products are light and flexible. They sit well on the body and are designed to enhance comfort even in the course of lengthy and strenuous sports pursuits. Since they have been the result of various scientifically researched experiments and are based on the feedback provided by athletes, these have a cutting edge over other brands. The manufacturers have also gone to great lengths to balance the various zones in the 2XU triathlon clothing, so that each garment works in sync with the rest of the outfit.

It is also a fact that even though 2XU triathlon clothing comes at a premium cost, they are engineered to weather the rigors of sports. They are therefore long lasting and do not fray or tear easily. In terms of longevity and usability, these garments give you a much greater return on your investment than comparable brands.