Find the WSEM Brand Ambassadors Out and About in March!

March is a busy month for us here at WSEM and we are looking forward to seeing all your smiling faces out and about!  Find us at the following events and get sponsor swag, WSEM event info, and more!

March 10^th  - Multisport World New York 

Multisport World NYC is an exciting day filled with educational seminars, hands-on clinics, theToga Bikes Indoor Bike Time Trial, anindoor triathlon, a huge vendor expo and so much more, held at Columbia University. Many great speakers including Dave Scott, Mark Allen, Terry Laughlin, Dr. Jordan Metzl, Karen Smyers and not to mentions the clinics, workshops and competitive events.seminars, training clinics and workshops, competitive events, activities for the kids a vendor expo and more! Many great speakers including Dave Scott, Mark Allen, Terry Laughlin, Dr. Jordan Metzl, Karen Smyers and not to mentions the clinics, workshops and competitive events.

March 10th - Tri Clinic Series – Bike Clinic

Join us at The Studio Theatre in Washington DC to hear all about how to buy a bike, riding techniques, pros and cons of group riding, training for your tri on the bike and how to fix a flat! Presented by The Bike Rack, this Clinic is sure to rock! Don’t miss it.

March 15 thru 17 - Rock ‘n’ Roll USA Expo and Race Day 

The Rock ‘n’ Roll Series comes to Washington DC! Stop by our booth at the race expo at the DC Armory on Thursday March 15 and Friday March 16. Register on-site, get free sponsor swag, get your WSEM Event questions answered and just hang out with us! We’ll also have a few BAs rockin out on the course on race day – find ‘em and give ‘em a high five!

March 24th - Multisport World Bethesda

The 3rd annual Multisport World Conference and Expo in the Mid-Atlantic returns to the Hanley Center for Athletic Excellence at Georgetown Prep in North Bethesda, MD. Developed in partnership with the USA Triathlon Mid-Atlantic Regional Council, Multisport World offerws you an exciting day is in the works including 

March 25th - Tri Clinic Series – Swim Clinic

Hear from stellar swimmer Beth O Baker and learn all about open water swimming techniques. This event will take place at the American University Pool.

March 30th thru April 1st - Cherry Blossom Expo & Race

The Cherry Blossom Run is the prettiest run around DC! Visit us at the expo for free sponsor goodies or find our BAs out on the course. An event you don’t want to miss!

Check us out!! Look for similar set ups and faces!

 Jeff & Kristen at the 2010 MCM Expo

 BAs at the 2012 Open Water Swim Clinic with the Ladies of Team Lipstick DC

BA Kristen with Pacers Fun Runners

Injury Prevention and Perseverance

By Darren Rentch
Spring is just around the corner, which means an increase in training volume for most triathletes, particularly in this neck of the woods. As volume increases and race specific training begins to take shape, so does the risk of injuries, particularly if you are going long for the first time. Below are some prevention and rehab tips I’ve accumulated over the years through my own experiences as well as through many industry experts I have in my “circle of trust...”

1) Prevention.

• Train properly. Stick to the general volume, duration and intensity that are specified in your training plan. If you don’t have a training plan, then you should prepare or procure one now. There are many quality training plans that you can buy online or you can seek out a coach for something more customized.
• Warm-up and cool down properly. Performing a few minutes of nueromuscular activation (NMAs) exercises during your dynamic warm-up allows your nervous system to recruit more motor units during your workout which will lead to increased force production during your workout. More force production translates to better speed. The NMAs may seem boring and feel like a waste of precious time but they are essential components to your workouts and routinely off the radar of most triathletes. Also, spend a few minutes of dynamic stretching after your workouts to allow your body to cool down properly. Remember that high intensity workouts require more warm-up and cool down.
• Focus on form and endurance before speed. Improved form leads to improved endurance which leads to improved speed. Incorporating speedwork (particularly on the run) before an adequate endurance base is developed is a recipe for injury. Endurance makes you faster but it takes time to build - there are no shortcuts. Be consistent, patient, and focused and watch the benefits accrue. Increase volume slowly in each discipline - no more than 10% from the prior week.
• Get a professional bike fit. A good bike fit will reduce the risk of injury and also improve comfort, and since you spend about half your training volume on the bike, comfort is key. There are different fit options and price points. A professional fitter should be able to assist you in making the right choice.
• Get a professional gait analysis. You spent the money on a bike fit, why stop there? Running injuries are the most common type of triathlon injuries and a video gait analysis can immediately identify problems and root causes with your form. Proper running form significantly reduces the chance of injury and will make you more efficient. Don’t wait until you are injured to discover the source of the injury was poor running form. In fact, in some cases you may not be able to get one if you are injured. In my opinion, this is just as valuable as a good bike fit.
• Get a Functional Movement Screen (FMS). The FMS is a short 15-30 minute test that documents functional movement patterns and any limitations/asymmetries that you have. The results of the test determine which corrective exercises will produce/restore ideal movement patterns. The better your movement patterns and symmetries, the less likely you are to develop repetitive use injury as volume and intensity are increased.
• Get strong. If strength training is not in your training program it needs to be. Focus on core stability and functional movements. Mix in a weekly yoga and/or Pilates class to keep it interesting and improve joint flexibility. If you’re in the local DC area, check out VIDA Fitness for personal training sessions or strength training group classes.
• Get plenty of sleep. Often easier said than done, particularly by age groupers who are managing their training schedules alongside their day job and daily chores. Human Growth Hormone (HGH) is the body’s natural recovery tool and is released by your pituitary gland in pulses, primarily during deep sleep. The more sleep you get, the more doses of HGH you get.
• Recover. Build in recovery days and weeks into your plan. As a general rule of thumb, allocate every third week to rest and recovery in which frequency stays about the same but volume is reduced by about 50%. Respect and embrace these weeks. You will thank yourself when you start the next week fresh. Also, pay attention to recovery times. If you haven’t recovered in 48 hours from a particular workout, you probably went too long or too hard. Keep track of these and adjust similar future workouts accordingly. Finally, get a foam roller and massage stick and use them regularly.
• Monitor aches and pains. It’s common to have some minor discomfort during warm-up, particularly on the run. If the discomfort persists after warming up, cut the workout short and give it a couple days before attempting the workout again. If discomfort persists for more than a few days, accept the injury and take proactive treatment measures.   

2) Acceptance & Ownership.

• “S**t happens”. Despite your best attempts at avoiding injuries, they are bound to happen from time to time. Some are volume related (overuse), but others unavoidable acts of bad luck - turning an ankle during a run, slipping on the pool deck, the dreaded bike accident, tripping on your cat...the list is endless. Accept the injury and take ownership of it. This is often the hardest part because it involves a setback of some type, but usually we’re talking in the neighborhood of 1-6 weeks. Not the end of the world.
• Act fast. Treating an injury during it’s acute phase is paramount to facilitating a speedy recovery. Don’t try to train through an acute injury, you will only make it worse and cause it to eventually (over a period of months) become chronic.  Chronic injuries do not respond to treatment in the same way as acute injuries (this is an entirely separate discussion). In fact, the treatment options for chronic injuries can be more extreme/invasive and painful than the treatment options for their acute counterparts (some of the procedures used to treat chronic injuries could easily be classified as a form of torture under the Geneva Convention). Do yourself a favor and don’t let an acute problem become chronic. Save the suffering for the run course.
• Assess Options. There are many effective and non-invasive options for treating acute injuries such as massage, Active Release Therapy (ART) and Physical Therapy. Coaches and veteran triathletes usually have a trusted network of therapy contacts and can be an excellent starting point in your search for the right therapy provider.
• Responsibility. Your therapist can prescribe a treatment plan, but it’s up to you to understand the objectives of the plan and follow it. Take responsibility for your treatment plan and make it a priority. Treatment plans are just like training: consistency, commitment, confidence, patience and good decision making are all necessary for success. Stick to your treatment plan and give it time to work - don't arbitrarily and/or prematurely bounce around from one approach to another. A lack of patience will delay recovery. A good friend of mine (and veteran Ironman) said it best: “It’s better to come back 5 days late than 1 day too early”. I couldn’t agree more.

3) Attitude

• Opportunity. Usually, an acute injury will not sideline you entirely. Use the opportunity to improve yourself in other disciplines during recovery and focus on becoming a better overall athlete.
• Come back stronger. A temporary set back is not the end of your season. Stay positive and focused and set your sights on coming back stronger - mentally and physically. That’s right stronger. Case in point: Early last year, Craig Alexander was sidelined for weeks with a nasty virus which caused him to cough so hard he cracked some ribs. It forced him to withdraw from Ironman Australia. He recovered and then proceed to win both Ironman and Ironman 70.3 World Championships...at the age of 38. At Kona, he PR’d his bike split by 13 minutes and set a new world record in the process.

About the Author

Brand Ambassador Darren is a USAT Level 1 coach, All American triathlete, Ironman 70.3 World Championship competitor and 2x Ironman. He is co-owner of Meridian Performance, LLC, a Washington, DC coaching group founded last year, along with his wife Jennifer (who is also a brand ambassador and USAT coach) and two other coaches. He can be contacted at darren@meridianperformancedc.com.

4 QUICK TIPS TO IMPROVE YOUR RUNNING FORM

By: Jeff Horowitz  

It's a strange thing; we all learned to run by the age of three, but no one ever taught us how.  Throughout our lives, most of us have received instruction in a great many things, from piano to swimming to tennis and more, but most of us have never received any instruction on proper running form.  That's a shame, because most of us could surely use it.

In a perfect world, we would all have a physical therapist assess our strength balance and flexibility, and then have an exercise physiologist film our running gait and analyze it in slow motion.  But because of the time and expense involved, that's simply not a realistic option for many people.  

Don't let that discourage you; with a little self-monitoring, you can make great improvements in your running form and reduce your risk of injury.  Consider creating a short mental checklist of things to review as you run.  Think of running as being like driving a car; just as you might frequently check your speed, look in the rearview and side view mirrors, and check the fuel gauge, you should have a list of items for frequent monitoring as you run.  Here are four essential items to get your checklist started:

·     Arm Swing - maintaining proper arm swing will help you set a good leg cadence, and avoid excessive torso rotation, which could stress your lower back.  Aim to swing your arms from the shoulders, emphasizing your elbow kick-back.  Keep your arms bent just a bit tighter than a 45-degree angle.  Do not let your arms cross over your body; imagine that you have a wall projecting from your chest.

·     Run Quiet - the number one indicator of potential for injury is high impact force caused by a heavy foot strike.  Interestingly enough, this is relatively easy for most people to correct once they’re aware of it.  If you make noise while you run, try to run more quietly.  It’s really that simple.

·     Count Steps – the ideal gait is approximately 180 steps per minute, counting both left and right feet.  Most runners take fewer steps, which leads to over-striding and related problems.  Count the steps you take, or better yet, get a small electronic metronome.  Set it to 180 beats per minute and try to match the rhythm.

·     Run Tall – Maintaining proper body posture is important for minimizing stress on the lower back.  Keep your chest up and look to the horizon when you run.

Pro Triathlete Holden Comeau at the 2011 Washington DC Triathlon

Jeff Horowitz

Jeff ran his first marathon in 1987, and fell in love with the sport. Since then, he’s run over 160 marathons and ultramarathons, doing at least one in every state in the U.S. and also around the world, from Antarctica to Africa and Asia. Formerly a practicing attorney, he is now a program director for Achieve Kids Tri, Inc. a D.C.-based non-profit that introduces at-risk kids ages 9-14 to a healthy lifestyle through the sport of triathlon. Jeff is a certifed personal trainer and running, cycling, and triathlon coach. He has been the Mid-Atlantic editor of Competitor magazine, and a frequent contributer to Marathon & Beyond as well as other publications. His first book, My First 100 Marathons; 2,620 Miles With An Obsessive Runner was released in 2008. Jeff's most recent book is Smart Marathon Running, a guide to discovering how purposeful, targeted running, combined with a smart strength and cross-training plan, can make you a stronger, healthier runner. He is married to the artist Stephanie Kay, with whom he has a 6 year old son, Alex Michael. Visit Jeff and check out his informative blog.

Getting Back the Motivation To Tri

Looking out on race day, it's very easy for me to notice all those people I call the "Hardcore" triathletes, with the envy-inducing tri-bling in the form of $10K bikes, aero-helmets, and shaved legs.

These people are amazing athletes, who have discipline, and determination for the sport that I can only dream of one day possessing.  And at first glance, while they may be the nicest people in the world, they are intimidating as hell.  It is not reassuring to see them racking their bike next to me.  No my sigh of relief comes when I strike up conversations with the guy who is asking me which is the front of his wetsuit.  And that's the beauty of triathlon.  There is something for everyone to prove on race day, and while 99% of us line up at the swim with no chance of seeing the winner, we still line up none the less.  Most of us, whether we consciously admit it or not, are doing this for a higher pursuit than how fast we can go.  We're racing to prove to ourselves how far we can push our bodies, to make ourselves disciplined with the months of training leading up to the race, and maybe even for a cause, like I did when I signed up for The Nation's Triathlon with Team In Training which got me hooked on the sport. And let's face it doesn't hurt that we slim down thanks to two-a-day training sessions either.

Now if you saw me walking down the street I know for a fact your first assumption of me would not be "Oh, he must race triathlons!", because I'll be brutally honest here, I do not have what you call a "triathlete physique".  Not that I'm not trying; trust me I'm working towards it.  However things pop up, life happens, laziness REALLY happens, delicious fatty foods always happen, and then all of a sudden training has become a chore instead of something to look forward to, and before I know it I'm not looking so good in the spandex again.

This has happened to me, and I know it's happened to a lot of my fellow triathlete friends over the course of their endurance life, but we always bounce back.  It's incredible because it could be so easy to fall off and stay off the training wagon, but then you come to and realize that this is the easy way out, and you started triathlons because you wanted to do it the difficult way in the first place.

That's when you lace up those over six month old running shoes the guy at the store told you needed to  replace right now, and try to run those 5 miles that were so easy before.  When you realize it's not so easy to run five anymore, you again find the motivation to work back to it, and feel that good again; a muscle memory of sorts.  And then you're back, you're training, you're motivated, and you are looking forward to getting racing again.  No, we may not be 6-pack magee that runs 6 minute splits on their rest day, but we still get out there, still prove that something to ourselves, still pushing our own limits, and having the time of our lives.

My triathlete friends and I showing off our muscles & arm warmers at the Mussleman Tri

By: BA Simeon Teopaco

Finishing his first triathlon, The Nation's Triathlon 2008, with Team In Training