The Dalai Lama

Even the Dalai Lama sees the value of exercise and good health!

Every time I see the Dalai Lama I walk away with a smile on my face. He makes life seem so simple. Today he talked about compassion, science, and society. It was somewhat hard to understand him, not because of English being his second language but because of the acoustics inside the church. There is no way I can do him justice by retelling the things he talked about, so I won't try. Of the many things he talked about I remember one more than the other. "I'm from Tibet and you are from USA, but we are all the same". Every person has the same potential to be good or bad, it's up to us what we choose and strive to be. Regardless of where we come from, we are all just people trying to be happy. I can go on and on about the great things he said, but if you want to know more go here: http://dalailama.stanford.edu/

If only more people could have his outlook on life, the world would be much better place. We should all try to make ourselves happy first, and then help others do the same. Be a friend, make someone smile and don't ask anything in return. Happiness has a way of rubbing off, so just keep sharing. Make the world a better place, SMILE!!!

Hard at work!

Does 1 hour of working out per day make up for the other 23 sedentary ones? Between sitting for hours on at our desks, to sitting in front of the tv, or even the sitting when we are being social needs more than that one hour workout. The more efficient and competent we get at our jobs the more work and time at work we get. And, even when we are not at the "office" for our jobs, we are at home but working, still sitting on our butts.

We forget that there are many things that we can do each day to burn those extra calories to keep that weight off. But things have become so much more convenient that it's almost impossible to do anything active or physical on a regular day. I know several people who have solved this by biking, walking or stepping while they are at their desks (treadmills at their desks, stair climbers, stationary bikes!). If these are not feasible, nor something you want to do while at the office, there are still many simple things such as standing at your desk instead of sitting. Don't park as close as you can, find a spot where you need to walk and use your legs a bit. Take the stairs instead of using the elevator. Take the longer route to get to the water cooler or the restroom. All these are good ways of burning some excess calories.

Imagine if you could just fiddle a bit more throughout the day, you could burn as much as 500 extra calories per day! Just try to find ways to move more throughout the day rather than killing yourself during an hour when you are tired anyway.

Finding what fits for you is not the easiest thing in the world, but start small. Look at your office space and find out if you can fit something under you desk, or can stand while you are working. If you need any ideas or have any questions, I'm here to help. And, if you have your own tips to share with us, please do! Now, start moving, and feel better!!

Chris McCormack, best triathlete of all time!

After seeing Chris McCormack win his second Iron Man World Champioship title this past Saturday I thought, what makes a great triathlete? I looked him up and thought I would share this with you (taken from Wikipedia):

Chris entered the professional triathlon circuit in 1996, having won the Australian Junior Championship in 1993, and rapidly rose to success only eight months after his debut, taking the World No. 1 position and defeating arguably the strongest field ever assembled in triathlon history to win both the 1997 Triathlon World Championships and the 1997 ITU World Cup Series. Macca is credited with being the first male triathlete ever to win both titles (the double) in the same year.

After a devastating domestic season in 2000, culminating in a sprint finish for the Australian Triathlon title in Mooloolaba, where he was again runner up, Chris was controversially left off the Australian Olympic Team (Sydney 2000) despite being the highest Australian on the world rankings (number 3). He immediately left Australian shores, bewildered at the national selectors' decision to leave him off his first Olympic Team. Disillusioned with Australian racing, Chris relocated to America where he was undefeated for 18 months.

Before moving to Ironman distance races Chris won almost every major short course title on the global triathlon calendar including the ITU World Cup Series, Escape From Alcatraz Triathlon as well as some of the sport's most prestigious triathlon events: Goodwill Games, Mrs T's Chicago International Triathlon, San Diego International Triathlon, New York City International Triathlon and LA International Triathlon. He also became the first triathlete in a decade to capture the US Triple Crown. In 2001, Chris was again crowned Global Triathlete Of The Year and Competitor Of The Year and became the only triathlete ever to hold the USA Professional Championship Title and the USA Sprint Course Title in one season.

In 2002, Macca shifted his focus to Ironman racing. He won Ironman Australia on debut in 2002 and then defended that title in 2003, winning again in 2004, 2005 and 2006. Macca's first race at the distance in Europe in 2003 eventuated in one of the sport's greatest races in Roth, Germany, where Macca was beaten in a sprint finish by Lothar Leder (winner of more than 13 Ironman events). Macca won the event eventually in 2005.

Chris has taken his time to understand what it takes to win the Ironman World Championships at Hawaii. After leading the 2002 race into the second transition, Chris "melted" in Kona's lava field marathon and failed to finish on his first attempt. He finished in 2003 in 9:32:11, a long way back from the winner. In 2004 he again failed to finish and abandoned into a race vehicle driven by six-time World Champion Mark Allen, who counseled Macca to race fewer iron-distance races during the year[1]. In 2005 he was able to finish 6th with the fastest run split of the day. 2006 saw Chris finish Hawaii in second place in one of the closest finishes seen in a long time. After Normann Stadler completed a new course record bike time of 4:18 Chris started the run some 10 minutes down. After running a 2:46 marathon time he was just 71 seconds behind Normann Stadler at the finish but he had given it absolutely everything he had.

He finally became Ironman World Champion in 2007, with a winning time of 8:15:34, including a 2:42 marathon in very hot conditions.


A few months ago I had the pleasure to meet him at an event in Los Gatos. I'm always pleasantly surprised when athletic superstars like Chris are nothing but a class act. There seem to have been so many role models who've been less than stellar lately so it was nice to see someone who still have his priorities straight. Chris was very funny and made everything sound so simple. He reminded me of the "Dalai Lama", whom I'm going to see on Thursday by the way. Chris is slightly less political, and slightly more fit though. He told us about his life as a triathlete, and how he got to this point in his life. If you want to read more about his life you can check him out on Wikipedia. Of the many things he said, one stuck with me more than the others. Someone asked what advise he would give someone who is about to do their first Iron Man. He said: "if you feel comfortable, slow down! But most importantly, don't forget to enjoy it". When I think back at my decathlon career I realize that I wish Chris would have reminded me of this a bit sooner. I was so wrapped up in winning that I forgot to enjoy the moment. I'm so happy that my parents were there to catch it on tape so that I can enjoy it now instead. So, for everyone who is out there living their life, follow Chris' advise: take the time to enjoy the moment!

Is harder better?

As I'm browsing the internet for latest and greatest I can't help but wonder why they make it look so complex. They stand on one leg on top of a Bosu ball while trying to juggle some balls. Who do they think is going to do that, and what does it really do for you? I like to change things so that people don't get bored, but sticking to the basic is still the best. There is an endless variety of simple (doable) exercises that are challenging enough for most people. I always try the exercises before I have other people do them. The general rule of thumb is: "if I can't do it, they can't either". Exercises do not have to be complicated for them to be effective or even good. As well, a workout doesn't have to "kill" you for it to be called "great." I've seen trainers and workout sessions where the clients are clearly so not able to do the exercises, not because of fitness inadequacy but more because the trainer has thrown way too much in. Good form fails, more risk of injury vs good results.

A few years back, when Rowe was working for one of the big corporations that could afford onsite gyms/trainers, she decided she'd add in a "bootcamp" workout during lunch. Now, my wife knows a thing or two about exercise and fitness. So, when this bootcamp class started having the participants do a full hour of sprinting (on concrete at that) back and forth, she immediately knew...this is crap. Why would a trainer assume that clients would know how to sprint! I'm all for explosive exercises, but not for everyone and not the first time out! Always assess people before the workout. Find out what kind of background they have, and what fitness level they are at. Make it simple, doable and realistic (meaning less risk for injury) for the person. It can be built up (safely) vs getting them injured (it would just be a matter of time). That's how you get the best results.

Big Kahuna aftermath!!!

So, what happens after finishing a half Iron Man? Here is my story!

After finally getting home after the 45 minute drive from Santa Cruz my body started to shut down. I expected to feel tired, but my body was literally not functioning any more. After fighting the falling eyes I told Rowe that I needed to lay down for a bit. This was at 6:30 PM. I woke up at 2 AM and fell right back to sleep. The following day I tried to act normal, but it was hard considering both of my ankles were swollen and my whole body was hurting. As the week went by my body kept breaking down rather than recuperating, and finally I got sick! The cold stayed with me for almost a week, and the congestion even longer. Now, 3 weeks out I'm finally staring to feel normal again. After all my years as a decathlete I have never needed 3 weeks to recover from anything, except my patella reattachment.

The race it self was a piece of cake! People keep asking me when I'm doing the IM, and must say that I still have some forgetting to do before I sign up for that one! My next big challenge is .... Rowe's 10 by 12-10-10! Stay tuned!!!

My first half Iron Man

A few years ago, I did not even know what exactly was entailed in a triathlon, more so this thing crazy people did called Iron Man. My world was about decathlons (ten track and field events) and if you had asked me then if I would do something like this endurance sport called "Iron Man," I would have said you were insane.

What is a half Iron Man? Well, is' half of a really long swim (1.2 miles), half of a century ride (56 miles), and half of a marathon! All in all it is 70.3 miles of going as hard as you can! For me this took 5 hours and 55 minutes.

September 12, 2010 - the alarm clock went off at 4 AM, as if I really needed an alarm to wake up (I could not sleep due to being nervously excited). I had my usual breakfast - granola with milk, and packed the last few things in the car. The drive down to Santa Cruz was very uneventful, no cars (and no deer...LOL). When I arrived at the boardwalk, it was still pitch black. Athletes were already fighting for prime position in the transition area. I put my things down on my towel - it's amazing how the competitive spirit takes over when you see other like-minded people around you - I started to arange things as if I was planing on sprinting in and breaking some sort of transition record. After all was set for me in the transition area, I went for a mile jog as a warm up, and then off I head to the beach (where the first event, the open-water swim, would begin).

A thousand athletes all lined up on the beach is quite a sight! As usual - the Santa Cruz water was on the cooler side (56F). I jump in for a "warm-up", take a couple of strokes and try to breathe.

My age group is the 6th to get in the water. The gun went off, and then mayhem!!! My game plan was to walk down to the water and get in a groove as fast as possible. I pretty much executed that flawlessly. After 36 minutes of frantically waving the arms, I got out of the water with a smile on my face. I made it! For the first time I had crawled the whole way without stopping.

A short jog later I filled my mouth with Gu blocks and got on the bike. The water, Gu and salt pills were waiting for me on the bike. After 10 miles I hit a giant pot hole and I heard a loud noise. At first I thought I had blown a tire! I looked down and the tire was still intact, but the water bottle was hanging like a sack of potatoes. I had broken the bracket that holds the bottle in a drinking position. Oh well, a minor inconvenience. 2 miles later I hit yet another pot hole, and this time I lost my only food source, the Gu bottle. Onwards! The ride was pretty uneventful after that.

Because of the lack of food (lost Gu bottle) I started to cramp after about 30 miles. I had told myself before the race to take it easy just so that I wouldn't cramp but here we go again! After 2 hours and 53 minutes I was back in the transition area for the last part - the run. The cramping was a thought behind needing to find a porta-potty!

After what felt like the longest porta-potty visit ever, I set off for the half-marathon. Because the cramping started on the bike, I knew that the run was going to be tough. The cramping forced me to walk a big part of the race. As if the the cramping wasn't enough, I got a blister 4 miles into the 13.1 mile run. Armed with bananas and Gu, but no bandaid (race organizers, you should really have some first aid kits at the rest/aid stations!), I slowly made my way toward the finish line. As a cruel joke they had us run the last 200-300m on the beach dodging waves & kids playing, while trying not to have a cramp attack.

To the roar of the people (and Rowe & Christine's cheers) I sprinted (12 mi/hr pace...by this time, that's a sprint to me) over the finish line. I had done it!!! 5 hours and 55 minutes of swimming, biking and running 70.3 miles. I'm now half the Iron Man I want to be!!!!

Stay tuned for the next blog about the day(s) after....LOL.

Talent and hard work.

When I was young(er) and dreaming of standing there at the top of the podium with a medal in my hand, I had no understanding for people who said: "I don't have time to workout". After having 2 kids and job, I still don't understand it. The hardest part is just getting started, finding that plan to follow. My wife is a prime example, she has a lot less flexible job than I do and injuries that I have been spared, yet she finds the time to run, bike and exercise more than I do. There are amazing people out there that make things look easy. How do they do it? I remember when people said that I was talented, and I thought to myself: you have no idea how hard I have worked to become this talented. I have met huge talents that didn't do anything to develope their gift, and those with less talent who have gone far beyond probabilities. This one person (who was better than Carl Lewis at the same age), decided that partying and girls were more rewarding. He trained 3 days a week when everyone else did 6 or 7. After a few years of living on his talent he started to have injury problems and finally became nothing. On the other hand, I have a friend who I have seen throughout the years, and he had very little talent but a great determination. When I first saw him I laughed and said, "that guy is never going anywhere". After years of hard work he ended up with a medal at the Swedish Championships and a spot on the national team.

The common denominator is, hard work! Find ways to make it fun, and don't put it off until tomorrow.

The summer is over and schools are starting again. Now is the time to start reaching for that new years goal! (In this case, the after-summer goal.)

What is it with waiting to start to get serious and work out? Why is now not good enough? For as long as I have been a trainer, people have avoided the most obvious thing when it comes to working out: if you don't start, nothing will happen! Today is always the best day to start reaching for that goal!

First, you should find out what your goal is.

Second, set some partial goals that you can enjoy along the way. This will keep you motivated and accountable.

Thirdly, make a realistic workout plan. With realistic I mean: don't look at a professional and mimic what they do. There is a reason we call them professional, they do this all day every day.

Finally, find friends with similar goals and team up. It's much easier if you have someone to share your stories of pain and grit with.

Short and "Fast".

I'm driving to my second triathlon for the year, the Santa Cruz Sprint Triathlon, with temperatures dropping to 49 and it's drizzling. I can't help but wonder: why did I choose another "thlon" sport? I remember my decathlon in Finland, 39 F. and rain, and the 100 F in France. Why am I doing this to myself again? For you who have never felt the fantastic sensation of completing one of the hardest events in Track & Field, a Decathlon, it can never be justified. However, I will always look for that high you get from pushing yourself to, and beyond, the limit of your capacity.

As I got closer to Santa Cruz the weather got much better. In fact, the cooler weather was much better than the 80+ F. I had at my last triathlon. Everything went smoothly in setting up for the transition, and the warmup felt good. After my last swim workout a couple of days before, I felt confident that I would have a good swim. Having had some goggle trouble last time I had now switched to my old ones to avoid the same mishap this time around.

We are all lined up on the beach, and the gun goes off! It was my first start from land, and it was mayhem. I ran to the water as if I was Usain Bolt and dove in. The cold water didn't faze me and I started to wave my arms like a true swimmer. This lasted for the next 50m, then reality set in (worry) and I started to look for the surf boards around me. "I'm not going to make it" I thought. Finally I calmed down and started my usual slow and steady pace. That was the most eventful part of the whole triathlon. I got back to the beach, and after that horrible swim I started my fight back into the race again. I passed several people on the run back to the transition area, and even more on the bike. The ride was pretty eventless. I made one wrong turn and had to turn around and ride back for a bit, but nothing too bad.

I have always thought that my running would be my best event, but it turns out that most people are good at that. In other words, I'm not as good as I thought. This time, however, I had a good run and it turned out to be my best event for the day. I finished the 5k in 23.07, and got 11th place in my age group.

Now I look forward to the "Big Kahuna" September 12th! My endurance is coming along, and I believe that I'm ready. Follow my blog, and my quest to conquer the Iron Man!!!

Sprint tri this weekend!!

After my triathlon on July 18th I have been training really well and the body is feeling great. This coming Sunday I'm doing a sprint triathlon in Santa Cruz. I have not done much speed training, so this will be interesting. However, I did a 22 mile ride the other day and had my fastest average to date, 20.4 m/hr. I also managed to get a good 1500 yard swim in today at 27 min., and 8x400m running with 90 sec. rest at 81-83 sec. this past Monday. However, my big test will come in September when I will do the The Big Kahuna (half IM). I know that it's a big committment to train for triathlon, and Rowe has been so supportive the whole time, THANKS!!!

I have already started to look for possible Iron Man races for next year. The thought of doing a full IM sounds so far away at this time, but time flies. I never thought that I would enjoy this whole long distance thing, but it's growing on me. I find myself looking around while I'm riding my bike mesmorized at the beauty around me. I have found that you have to find things to do to make time pass. After all, 2-3 hours of sitting on a bike can be a bit boring. I can only imagine what it will be like to train for the real thing. I will be an Iron Man!!

Want to run?

Are we born to run, or do we have to learn how to? Most people take it for granted that they can just start running when they want it.

There are so many running programs out there telling you how much and how far you should run, but not many to tell you how to acually run. There is a reason why we get shin splints, bad knees, bad hips, bad backs (list goes on and on). Then there are the questions of what shoes, does the suface that I run on make a difference, how does my eating and drinking play a role in setting me up for a better run and recovery. What about stretching, what does stretching do for me, before or after or both? There are so many qestions out there, and on Saturday July 31st, I'll do my best to answer them.

I have run since as far back as I can remember. I played soccer like every other Swedish kid, and then I ran track when I got tired of soccer. Running has been a big part of my life, and I worked hard on improving my running form. We all "can" run, the question is can you run properly? If you think that you could benefit from some of my many years of running experience, please join me for a running "talk" on Saturday. I look forward to seeing you at Sports Basement in Sunnyvale. Come for the chat, stay for some shopping (20% off for all of the MichRoFit registered guests) and stay further for some snacks and beverages!

Tri and tri again!

And then the day of the big race was here. All the things were neatly packed and ready to go. If you have ever done an early morning race before, you know that you don't want to mess with things when you wake up. Everything went just as planned, no traffic, parking was easy, and set up was fast. I was ready to go!

I started my warm up and then the nerves kicked in. My stomach got a bit upset, but nothing too bad. After all, it was more than a year since my last triathlon. I got my wetsuit on and got into the water. I swam for a while just to get used to the water. The moments before the horn sounds are nerve-wracking. Your hwER is racing and you start thinking, what if .... and then you hear the horn and you start swimming like you are Mike Phelps. After the first 5 strokes my goggles filled with water and I had to stop to empty them, and then again and again. I tried everything to make them work like they had done every other time, and nothing worked. Water kept splashing in my eyes, and I kept cursing. The water level in Almaden lake was very low so we had to do a 2 loop swim of 750m each. After I got out of the water from the first lap I had somewhat given up on the swim, but tried one last time to fix the goggles, and jumped in the water for the second lap. To my amazement, the goggles didn't leak! I finished the second lap strong. The transition to the bike went well except that my timing chip broke off. I tossed it inside my suit and kept going. The bike ride felt very good. I had told myself before the race that I was not going to burn all of my legs on the ride, but actually save some for the run this time. My biggest enemy has been cramping in the past, and this time was no different. At mile 11 on the bike my right hipflexor started acting up. After spending 30 minutes tucked down on the areobars, my poor hipflexor had had enough. I slowed down and did some stretching while on the bike, and eventually it got better. I finished the ride without any animal attacks this time (see blog about the deer), and went on to have a pretty fast transition. With plenty left in the tank I took off for the run. My body felt better than ever after a bike ride, and now it was just a fight against the sun and my cramps. I made sure to drink a lot on the bike, but after 2 miles the cramps started to tickle. I only stopped once when my hamstrings got really bad. I streched for a few seconds and was able to divert a potential hamstring seize. After that I ran like the wind, at 15 min. mile tempo. Not really! I ran the whole way after that, and as a reward Rowe greeted me at the finish line with a big smile! I finished!!!

So, what's next? I think a few days of rest is in order, and then... The Big Kahuna! The body held up and I felt good. The only logical step is a half IM in September :) Follow my journey to my ultimate goal of becoming an Iron Man!!

One week to go!

Next Sunday at this time I'll hopfully be sitting with my feet up and a big smile on my face. With only one week to go I feel ready to give it all I got. My times have shown that I'm going in the right direction. The other day I had the fastest 22 mile ride of my life, and it felt easy. This week will be light with some test races to get the body ready to swim, bike and run fast. Last year I did it in 2.42.59, so that is the time to beat. For you who want to be there and see me getting really "challenged", I'll finish around 10:30 AM July 18th at lake Almaden. See you there!

Humble pie!

With the triathlon around the corner I have stepped up my training yet again. Last week I got my first long (10 miles) run in. I also managed some 45 min swims, and a couple of 25 mile rides including a tire change. This will be my last hard week of training before tapering off next week. Yesterday, I chickend out on an open water swim after getting in the freezing Santa Cruz water. Today, after watching a very inspiring documetary about last year's triathlon world champioships in Kona, I swam 1500m and ran 10 miles.

Now, it might sound like I'm ready to take on the world, but the truth is that I just had a long road to get to this point. The leader of the group that I ride with alway tells them about me being this great athlete, and then they just leave me in the dust. Sometimes it's good to get a reality check, it makes you humble. Throughout life we tend to surround ourselves with people that make us feel good about ourselves. Every now and then it's good to step out of that comfort zone and see what's possible, try something new. That's what I have done with triathlon.

I'm still standing!

And there I was again, on the starting line of yet another race. This time it was only a ride, 56 miles to be exact. It was a beautiful morning in Mountain View, 65 F and sunny. However, the ride was not in Mountain View but in San Mateo: fog , wind and 54 F. Check-in went well, and on our way we rolled. Once we got out of San Mateo, the sun came out and the views were great. Grateful to be in my first race since June last year, I took in the great competitive atmosphere and the scenic route. As we got to the top of one of many climbs and started our decent, I saw something out of the corner of my eye. As I turned my head and saw a deer coming full throttle down the mountain side I thought: is this how peolple will remember me, the guy who got taken out by a deer? There was nothing I could do but to anticipate the impact. Seconds later the deer's head hit my hip and he spun like a tumbleweed in the wind, and I .... nothing! I kept going like nothing had happend. The only evidence that I was hit was the non-functioning speedometer. Who would have thought that getting hit by a deer on my bike would be my first animal encounter while on a vehicle?

The race went on and I finished in 3 hours and 23 minutes. In retrospect I feel really lucky that I'm in one piece after my, hopefully, one and only deer encounter.

How low is your Resting Heart Rate?

Here is a fun way of comparing power for endurance athletes, posted by Grant Lerdahl:

Ok, If you aren’t some sort of endurance junkie then you might not appreciate the significance of a low resting heart rate. Resting heart rate can be as exciting to endurance athletes as the bench press max and the 40 yard dash times are to pro football players. Its really exciting to see if you have a lower than normal resting heart rate because that means each time your heart beats it pumps more blood than an “untrained heart” would. According to Wikipedia the average RHR for health adults is between 60-80 BPM (beats per minute).

To illustrate how important this stuff is to us read the following story. One of my closest friends had his checked at the doctors office and it was 45. Since it was so low he made the doctor print it off on an official looking form and sign it. He has it framed at home right now. This makes perfect sense to me and I think its a great idea too. Of course this might sound silly but 45 BPM is wicked good especially for a 45ish year old man. If you check the fitness equivalency chart that is like bench pressing 375-400lbs (don’t look that it up its a made up chart but sounds cool).

I checked my RHR last night and it came out at 37 and 38 a couple times. I got pretty excited about my new/wicked low resting heart rate. I decided to check it for two minutes straight and it came out to be 77 or 38.5 per minute. I’m pretty pumped about it.

In order to spoil my little parade I decided to check Wikepedia for what the lowest RHR’s were. Turns out some guy no one has ever heard of, Lance Armstrong, has or had a RHR of 32. I should have just stopped there but two other great Tour De France winners Miguel Idurain and Alberto Contador have reported RHR’s of 28. Well I don’t feel as much like the man as I did 8 hours ago but I’m still pretty excited my new local bragging rights. Isn’t that what sports is all about anyways?

MIche Hoffer Four Time Swedish National Decathlon Champion - MichRoFit

Got Brick?

With only one month left till my Triathlon on july 18th, the training has intensified to a new level. From previous experience, I know how hard the transition from bike to run can be. Therefore, I have decided to do more "brick" workouts. A brick workout is when you do more than one dicipline at a time. Ex: bike and run, or swim and bike. Today I did my first real brick workout, 17 miles of biking (55 min.), and 3.1 miles of running (24.21 min.). It felt pretty good even though I sweated like a hog. It was a very hot day and I know that I didn't drink enough, but the good thing was that I didn't cramp. This time around, I am not going to lack electrolytes. In the past I have had a problem with cramps, but now I have ordered electrolytes in pill form and powder for drinks.

This week I have a light work load and I plan to take full advantage of it. I will do lots of riding to prepare for my 100km ride on June 26th. All the articles I have read say that getting stronger on the bike will help you run better in the triathlon. I'll let you know if it works (gulp - fingers crossed)!

Top 5 Foam Roller Exercises

Stretching, foam roller or stick?

Stretching has been one of the biggest questions, before, after or both? Should I use a foam roller or stick? For many years everyone said that we should stretch (static stretch) before and after every workout. However, in the last few years, all I have read says: "dynamic streching before, and static streching after". There are so many benefits to stretching: better flexibility, circulation, posture, injury prevention.........

For us who can't afford to get a massage every week, a foam roller, or a stick, is a good alternative. The foam roller is great for the hard to stretch areas such as the IT band (along the outside of your upper leg area), but can also be used for many other areas. It works as a deep tissue massage, and having said that, be careful with the amount of pressure you put on it. If you put too much pressure, you might get bruised. Any time you feel pain, the muscle fights back by tensing up. If the muscle tenses up for too long, you might get sore just like how you get sore from a workout. I have used the the foam roller and the stick for years, and they really work. I use them to complement my regular stretching when needed. Here is a link to a good article: http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_225_A_PageName_E_Boylefoamrollers.

Stretching is important, and foam rollers and sticks are great tools to make it easier for some hard to stretch areas. You can find them at most yoga stores and sporting goods stores.

Let your body talk!

Another week is at an end, and the weather has been at its best. This week, I got some good workouts in and I'm feeling better and better. 16 miles of running and 68 miles of riding. The body is still holding up, but there is a lot left to be done.

I have had so many people ask me to blog injury problems and prevention. My answer is: "don't hurt yourself", just kidding. I have found that working with people who have all sorts of ailments keep me on my toes. I have always been interested in how the body works, and how to fix it. Through my many years of being an athlete, I was blessed with a great foundation and a coach that didn't push me beyond my limits. I did have my share of injuries, but nothing that was serious enough to keep me side lined for long. Through my experiences, and my curiosity, I have found great satisfaction in finding ways of working around troubled areas.

We don't always do the smartest things, and I'm a big example of that. However, if we listened to everything we should stay away from we'd be left sitting in front of the tv twiddling our thumbs. For us who actually like to enjoy life, that is not an option. Having said that, we still have to build our bodies appropriately. From my own experience, I can tell you that there are times when my head still thinks that I am 22 and at the peak of being a world-class decathlete. It's great to stay young, "perform young" but do know your body's limits!

It's easy to find the problems, but what is more important is to find the solutions. I have found it more effective to tighten/strengthen than to strech. If you have a small tear, please don't make it worse by trying to strech it. Or, for all you people with back problem, don't strech an already weak back, strengthen it instead.

Keep following my blog to get some tips on how to strech and strengthen for injury prevention.

05 29 10 Track stars in training

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A positive and realistic outlook!

After a great weekend in Santa Cruz with lots of sun and beach, it was nice to come home to my own bed again. My training has been going pretty well the last couple of weeks. I'm starting to believe that this triathlon might be doable after all. Today I rode for 34 miles (18.4 m/hr.) and ran 3 miles slowly with Rowe. The ride felt really good, and could have kept going. Most of the time I ride by myself, but sometimes, like today, you tag along with someone just as crazy as yourself. His name was Brian, and he was pretty much in the same boat I'm in. He had done a few sprint and International, also known as olympic distanse. It sure is easier when you have someone to ride with. In triathlon you are not allowed to draft behind someone, but today it felt good to have him take some of the wind.

In three weeks I'm doing my very first ride - 100km with my friend Mats. This will help me with my much needed longer than 1.5 hour workout. Last year, when I did my International distance triathlon, the longest workout I had ever done was 1.5 hrs., and the race took almost 3 hrs. Hopefully this time around I'll be a smarter triathlete. When I first started I thought that my background as an athlete would transfer over to any other sport, but that was not the case. I didn't take the time to build up to this 3 hour endeavor. This time I have been much more cautious in my training. I started to run with Rowe at 11 min./mile pace, I don't try to hang with John when we swim, and I have not done any of the fast group rides yet. This time around I intend to stay healthy!

10 triathlon essentials for a great race day!

This is an article that I found useful By Jacque Crockford for USA Triathlon:

Here are my top 10 triathlon essentials for a great race day and a size-effective race pack that will leave your competitors wishing they didn’t have to “check their luggage.”

When preparing for an upcoming race, whether long or short, veteran or newbie, there are ten items that you will need come race day.

Essential #10: Race belt – You don’t need anything fancy here, so a get a race belt from a running store (or a shoe string, if that’s your style) that you can put around your waist for the run. Your race number goes on here and it must be displayed on the front of your body!

Essential #9: Body glide/petroleum jelly/baby powder – It’s up to you which one(s) you feel comfortable using during a race. Use the body glide to avoid any chaffing (a real problem when you wet from the swim!). The petroleum jelly will help on your feet to avoid blisters. Socks take too long to put on, so just put a few globs on the inside of your shoes where your feet rub and in combination with a few puffs of baby powder (to absorb moisture) your feet will be nice and comfy on the run and bike!

Essential #8: Quick laces – These are also a matter of preference, but they can save you time in transition. Instead of wasting time playing the bunny ears game with your shoes, just slip them on, give a little tug and off you go!

Essential #7: Sunglasses – Eye protection can truly make your race much more comfortable. Have your favorite pair of sports shades ready at T1 and enjoy. (But maybe steer clear of racing in fashion shades; there’s nothing funnier than watching someone cross the finish line in cop shades or their new Dior’s.)

Essential #6: Transition towel – Because your Sherpa pack will not carry a full shower and towel rack, simply place a small towel on the ground to ‘mark your territory’ at transition and wipe those feet off before sliding into your bike shoes. You can use the same one to wipe off that wonderful lake or ocean water before you head out, but you never know how rough the terrain might be from the swim exit to your transition area. Watch out for rocks!

Essential #5: Water bottles – If you’re racing in South Florida, you know how important water and electrolytes are for your performance. But even in colder climates, having liquids on hand at your transition area, on your bike or fuel belt is essential to making it through the race sans cramps, stomach issues and headaches.

Essential #4: Shoes – As silly as it might sound, don’t forget your shoes! If you’re using different shoes for cycling and running, put both pairs in your bag the night before to ensure you’ll be prepared. Just a tip – never use new shoes for a race! No matter how short the race, you can get painful blisters and chaffing if your footwear is not properly worn in.

Essential #3: Helmet and Hat – Not only is your bike helmet required in order to complete the bike leg of your triathlon but along with a visor or ball cap, it can help shade you during a heated race. We lose most of our body heat from our head so a well ventilated, light colored hat is always best.

Essential #2: Swim cap/goggles/wet suit – Let’s face it, without your goggles you would not make it through the swim! A colored swim cap is required for most races and a wetsuit or speedsuit can decrease swim times by a considerable amount if used in the right temperature. Just be sure you’ve practiced with all of the items you will use during your race prior to the start!

Essential #1: Timing chip – Even if you remember all of the essentials 2-10, if you forget to put on your timing chip, it was like you never did the race at all! Be sure and put it on your left ankle as soon as you can the morning of your race, whether you have your own chip or the race director provides one to you.

Chris McCormack Ironman Australia win 2003

Roman Sebrle

Champion decathlete does not mean champion triathlete!

Another week is almost over, and I got some good training in. I still feel that doing an olympic distance triathlon in 6 weeks feels pretty far off, but hopefully that will change soon.

This week, I managed to get in the pool 2 times (30 min.), bike 3 times (64 miles), and run 1 time (3 miles). I am planning, however, to bring my wetsuit to Santa Cruz on Sunday for an open water swim. Swimming in the ocean is sooo much harder than in the pool. First, it's freeeezing!, second, the waves, and the current. It usually takes me 10 minutes to get used to the water so that I can swim without looking like a seal with it's head above water.

When I first started with triathlons, I thought that running would be my strong event since I had been running my whole life, but that was not true. I had never swam laps until I started my tri training, but somehow everyone seem to have the same problem with the water. I am not a very good swimmer, but it turns out that it's my best event compared to the other people in my age group.

After doing 3 triathlons last year, and now training for my 4th, I still don't understand how people have the time to train 8-12 hrs/week and still work some 50 hrs., and take care of their kids. I struggle to get my 6-8 hrs. in every week, and that is the bare minimum of what is required to do an olympic tri.. When I first started I thought that I could just go out and run for a few hours without breaking a sweat, but now I know better. I have had to retrain my body to be able to go for more than 5 min. at a time (remember, decathletes' longest race is the 1500meter as the 10th event). I have learned that it takes time to build endurance. Now I have great respect for the people who go out and do any activity that takes more than 1 hour.

Status update!

Last week was a slow week with lots of excuses: my knee is not feeling well, my body hurts, I have chores to do, and .......

Truth is, the first week took its toll, and my body needed some time to recover. I know that I have the tendency to jump at things as soon as they are in front of me. I'm sure that we have all taken some time away from working out, and when we start up again we think that we are right where we left off. I am no exception to that. The body needs time to build up to longer distances and heavier weights (why do you think training for a marathon starts you out with walking?). Having said that, this week has started in moderation. Yesterday I ran for 3 miles, and today I did a small brick (18 mile bike ride, and 1 mile run). The good news is that I didn't cramp, but I still can't believe how hard it is to run after riding the bike. Tomorrow I have to go and buy a new clip card for the pool since I managed to wash the one I had (at least this time, it wasn't a check that a client has given me for payment). I'll keep you updated on how the rest of the week shapes up.

Just keep going!

This week, MichRoFit Circuit started its new season of classes. I have been so lucky to have clients who have stayed with me so long. I have always done my best to be at the forefront of the workout scene. One of the best feelings is when my clients hear or see a new workout trend, and then come to me and say: I read/saw this - you have been doing this with me for years already. This keeps me on my toes!

Today, one of our long time clients who has missed several seasons of MichRoFit Circuit came back. Unlike personal training, when you are one on one with a client, a group fitness class poses to a trainer/ instructor the challenge of ensuring that the class as a whole, as well as each and every individual, is getting the best workout, and more importantly a safe one. We are an era of recreationl athletes and weekend worriors, and along with that comes the unfortunate reality of injured (recovering from) folks. A good trainer/ instructor knows how to customize, personalize, offer alternatives without making a client feel disconnected from the rest of the class.

MichRoFit Circuits are small in size. We prefer it that way and we will always stay that way. We aspire to arm our clients with tools and knowledge of how to properly work out even when they are not at MichRoFit. We train them to be smart in their choices, but unfortunately, even the strongest and smartest of us all at one time or another get hit by an ailment or injury.

We have a slew of clients who suffer from every injury one can think of. Rowe, in fact, has a whole gamut of them: carpal tunnel, tendinitis on the wrists, chronic stress fractures on her shins & feet, a right hip and IT bands that are tight and easily inflamed. These are realities that most face and I am no exception. Now, having said that and acknowledged that, must we throw in the towel and give in to the injuries? We must not, we should not. Fortunately, there is a slew of brilliant healers, therapists of all sorts (and yes, trainers) who can help, you just need to let them!

Is it an easy road back from an injury? Ahm....wish I could say yes. BUT, there is a way back. It might have to take longer than what you were accustomed to, or want to...but there definitely is. If you've been reading my blog, you know that I speak from experience and I am one of those who is struggling just like the next "recovering" warrior. But we dig deep, we put one foot in front of the other, we breathe in and breathe out...and we don't stand still.

Let me know what you think.

I have been thinking about filming some short workout videos, and I would like your thoughts on that. I realize that there are many out there and wonder if you would like to see some from MichRoFit Personal Training. What would you like to see in them and how would you like it to be? I also want to get your input on topics you'd like to read about. I have an abundant list of ideas! I will keep on writing about endeavors, whether it be my triathlon, workouts and how I plan to stay in shape or others' hard work that inspire me too.

Send me your thoughts!

Nutrition & Vitamins : Healthy Carbohydrate Diet Plans

The skinny on carbs.

One of my biggest challenges in doing an endurance sport like triathlon has been eating enough. I'm one of those people who, if given the choice, would swallow a pill instead of sitting down for a meal. That, however, is not an option. Therefore, I have read and studied nutrition for the past year. Gaining this knowledge, I have realized how important the amount and the type of fuel you take in truly is.

The misconception when it comes to eating carbohydrates has messed with peoples minds. When I say carbohydrates I don't mean that you should eat more bread and candy (yes, sugar is carbohydrates). The carbohydrates I'm talking about are: brown rice, brown pasta, and any fiber-rich alternative you can find. The body needs carbohydrates to function. If you feed the body a protein rich diet that is more than 30% of your daily caloric intake, the body will use the proteins, as well as muscle (breaking it down!), to make carbohydrates. The best breakdown of your diet is 50% carbohydrates, 20% protein, and 30% fat. For endurance athletes, you might have to add more carbohydrates in there. Most people make eating so complicated. We tend to cut all the good things out because we think they are bad, but that is not such a good thing. If you cut out all your favorite things you are more likely to over eat when you do have them, or sneak them in when you can. Just eat smart, portion controll!

Week 1

The first week of my comeback is to an end, and I'm still standing. Friday I went for a nice and "easy" 27.4 mile bike ride with Cain Performance. It felt great to be back on the road with the bike again. The body felt fine afterwards, but I can still feel that I have not spent much time on the saddle. Today I ended the week with my first "long" run, 6 miles in 54 minutes. All in all I had a good week. I managed 1.5 hr. of swimming, 2.5 hrs. of biking, and 2.2 hrs. of running. Now I have something to build on until the olympic distance triathlon on July 18. If there is anyone who feels like doing this with me, I will gladly hook you up with a MichRoFit shirt or cap. It's always more fun to acomplish goals together.

Ironman Triathlon

My training is now in full swing. As I was searching the internet for a good workout plan for my upcoming olympic distance triathlon, I came across one beginner plan that looked good : http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=32. There is only one little detail, it requires more than 20+hrs. of swimming, biking and running per week. Do you really say "beginner" when you have to spend +20 hrs doing anything? Needless to say, I jumped all over it. The first couple of days have been somewhat rough, but the body seems to be holding up so far. My biggest worry has been, and still is, my bad knee. I have already managed to run 3 times in the last week, not bad. I have told myself that I have to be a smarter triathlete this time around, and not go out and run 9+miles to see if I can do it. This time, I have joined Rowe in her quest to get back into running which has kept me from going too fast, and too far.

My plan is to do an Olympic distance triathlon on July 18:th in San Jose (http://www.thresholdracinginc.com/metro-triathlon/course-description.php). Follow me in my dream of returning to the tri world and someday completing an IronMan!

Athlete to Coach - Lessons learned

As most of you know, aside from being a fitness coach/trainer for MichRoFit, I am as well an athletic coach. I have been blessed and fortunate to have the opportunity to coach. I found great rewards in being an athlete, and find coaching to be the same.

Unlike coaching, being an athlete came very naturally to me. As early as elemetary school, my competitive spirit was already present at childhood games and play like marbles and ping pong. One of my teachers said to my mom, "students usually plan their classes during their breaks, but Miche plans his breaks during his classes". That's right, I wanted to be at the top of my game, every game, recreational or not. This competitiveness carried over into everything I did.

When I got more serious about my ambitions as an athlete, I never thought of the sacrifices my coach had to make for me and my sport. All the traveling, early morning workouts, and hours of planning that goes into making an athlete succeed I took for granted. Now, after having coached for several years, I have a newfound appreciation for all coaches. Among the many things I discovered about myself during my time as a coach at Stanford, there is one that stands out: if my athlete fails, it's my shortcomings as a coach and mentor that kept him/her from doing better. But when my athlete succeeds, I attribute that success to their own talent. Perhaps my coach felt the same way, maybe most coaches do, I'm not sure. I do know that when I was the athlete, I failed to give enough credit to my coach for all the successes I had, and questioned his talent as a coach when I did not come out on top.

I love to coach and I know that I have a lot to offer. I still have a lot of things to develop in me as a coach and one that comes to mind is that I sometimes fall into the trap of looking at my own flaws as an "old" athlete. People are different, and should be coached to their own abilities and the style they most thrive in. I have seen too many coaches who have had no schooling and use their experiences as a blueprint for all their athletes. Personal experience is a good thing, but techniques and science change with time. A good coach not only keeps up, but is at the forefront, not ever content to rest on their glory days.

Coaching goes way past the time and work at the track or at the gym when one is with his athlete. I read articles, go to seminars, and spend hours researching and getting tested every year to stay ahead of the game. If only I would have applied all that effort, hunger for information, as well as humility while I was still competing, I would have known to take advantage of every second I was training under my coach, and would have not taken for granted the sacrifices he was making along with the sacrifices I was. Now I have the chance to help and shape our young athletes and remind them to take advamtage of what is available to them, and to be grateful for the knowledge I am happy to share with them on the ever changing world of athletics.

Coming back from where?

The first two entries of mine referred to "coming back." What am I really coming back from?

Well, I have been involved in sports my whole life. It started with soccer like every other Swede, and then went on to all kinds of sports like: martial arts, badminton, table tennis, ice hockey, golf, and finally track & field. After 17 years of running track and more than 10 years on the Swedish national team as a decathlet, I finally decided to call it quits.

When you have been so competitive your whole life, it's hard to just say "no more". Ever since my "retirement" from competitive sports I have looked to fill my void with all kinds of challenges. However, when your head tells the body that it can still do all the things you used to be able to do, and the body is not training at that level anymore, that is a problem. In my case, the body didn't hold up, and I ended up with a knee problem. One day, my left knee swelled up like a small ball and the pain set in. After several trips to the hospital for draining, I was recommended to surgically "fix" my meniscus. Everything went well, but I ended up with a bad infection in that knee. A week later, I was under the knife again. High fevers, urgent care trips, and a short stay in the hospital followed. I underwent every test known to man, and to this day, we still have no idea what caused it. For a ful month after the second surgery and the slew of tests, I had a pic line surgically planted so that medication can be "shot" through and quickly get to my heart. When everything setteled, the doctor gave me the verdict that I should never run again. At that time, just happy to not be "ill", I accepted it.

For the better part of my life, running has been a part of me. The acceptance of not ever running again faded into the background as I became more determined to live my life the only way I know how: running, competing, challenging and pushing myself. I realize I am not the only one who has faced injuries and overcame them. These "warriors" inspire me and help me in my push to keep at it. Our MichRoFit family's support and encouragement keeps me going and I hope I get to inspire a few out there along the way, even it feels like a long road ahead.

The road just got longer!

After riding the bike the first day, swimming the second, today I was due for a run. Rowe and I set a running date at lunch time and we were both happy to be out in the sun.

Last year, both Rowe and I did lots of races and they took a toll on our bodies. During the fall season, Rowe ended up having to pull out of the "one" race she had been training for, the Rock and Roll half marathon. The injuries kept her from running from August 09 until February of this year, when she literally had to start from scratch (walk, barely a shuffle, walk, barely a shuffle). Myself, I was told in September of last year that I should never run again because of the state of my worn out knee.

Thank goodness for NOT just giving up! Here we are, Rowe battling back from her injuries and a couple of races (slow but still...)so far for 2010, and I'm running again for the first time since the doctors gave me the awful news last year.

We went to the Steven's creek trail by Shoreline to attempt a 3-miler on flat surface. After the first mile Rowe started to feel the old injuries' nagging little signs, and after another half mile had to stop to walk/jog/walk/jog. Being that I ran at Rowe's pace, 10.5 min/mile, I felt pretty fresh. My heart rate never got higher than 140 bpm, and my legs were holding up. I decided to go at my own pace for the remaining 1.5 miles. On the way back, I averaged sub 8 min/mile and my heart rate got as high as 179 bpm. After the run we concluded that Rowe needs to start running outside more than doing so on the treadmill to strengthen her legs more. Unfortunately, being plagued with allergies (to almost everything airborne) did not and do not help with her running outdoors. But, all in all, it was good that we figured some things out, but also realized how long the road ahead really is.

On my way

After the first day of training I sense that there is a long road ahead. Steve Friedman took me on an all-uphill bike ride. Normally, I ride at 18-20 m/hr, and this time we averaged 8 m/hr. We managed an incredible 11 miles in 1.5 hrs! It was not what I had been looking for, but what can I expect after months of not riding?

Today was another day, and another workout. I swam for 20 min. which felt pretty ok. My arms and wings (fins, as Rowe likes to call them) got very tired, but the breathing felt good. Maybe there is hope after all ;) Soon I have to start looking for races, but not just yet. I have a lot of work to do and I hope to share this with you along the way (if not in person, then via this blog).

The way back!

After a couple of nice and sunny days, I finally feel like spring is here. Last year I did 3 triathlons, and that was 3 more than I ever thought I would do. So, what's up for this year? I have thought long and hard about what to "challenge" myself with. After seeing the sun and feeling the warm weather, I have decided to give the triathlon another try. I still can't run as much as I would like, but that will have to be compensated for by more swimming and biking.

For you who know me, this won't of course be the one and only challenge for me this year. I look forward to sharing my experiences and challenges with you and see if we can accomplish some of them together. After all, doing things together is more fun than doing them alone.