Before Midnight

Show Notes -------- - About shoe brands - Picking the right shoe

Show Notes ----- - what is pronation - running shoe types - stablity - motion control - cushioned - racing / minimalist - trail

Show Notes ------------ Helmet Sun glasses What to carry on the bike Lights Tools Clothing Clipless pedals and shoes

Show Notes ----------- Linda recaps her experience at the Boston Marathon

Show Notes ------------ Buying a Used Bike Buying a New Bike Buying a Women's Specific Bike Bicycle Fit and Geometry Bicycle Blue Book https://www.bicyclebluebook.com/

Show Notes - Different bike types - Frame materials - Shifting group sets - Braking systems

Show Notes ----- Accessories Swim caps Ear / nose plugs = $2-$5 Basic Toys Pull Buoy Paddles Kick boards Fins Snorkel Swim bag / simple mesh Advanced Toys Tempo Trainer Underwater headphones Lap counters Bungee cords for in place swimming

Topic: Swimming Equipment and 2019 Pricing ------- Bathing suits - Types - Materials Goggles - Types - Tinting - Prescription goggles

Show Notes ------------ - Brief history of triathlon - Reasons to take on triathlon - Considerations to make before starting in triathlon - Considerations to make before deciding to do an Ironman Race

Show Notes - Reviewing training zones - Heart rate monitors in training - Pace in training - Power in training - Perceived Exertion in training

Show Notes - Energy systems - ATP - Anaerobic - Aerobic - Training Stresses - Neuromuscular / Power - Anaerobic - vo2max - Threshold - Tempo - Aerobic / Endurance - Recovery

Show Notes Meditation - History and definition of meditation - How to meditate - The challenges of meditations - Practices that work for us - Practical applications for meditation: mindfulness 8 Minute Meditation by Victor Davich

Show Notes What is focus? Concentration on what you are doing while ignoring outside thoughts Types of concentration Broad external (look over entire bike route - what is coming up) Narrow external (top of the hill) Broad internal (checking over the body to see how you are feeling) Narrow internal (concentrating on particular feeling or sensation) Focus during workouts Most athletes have trouble focusing during workouts Fitness is all you need to get better the first few years Fitness is all you work on Look to fill the “boredom” of workouts with distractions (music / group activities) What’s the problem? You plateau with fitness only approach Continued improvement comes from better efficiency ie technique (not a fitness goal) You have to focus/concentrate on what you are doing to improve technique Learning to focus Initial mindset change - we can choose to evaluate our thoughts We have to have technique goals to work on during the workout We have to work on concentration Have

Show Notes Swimming * Indoor Pool is always there * Open water swimming - vacation to tropics or move to tropics Running * Treadmill Biking * Stationary Trainers * Old school * Smart Trainers * Zwift (speed - but really power meter or smart trainer) Also Zwift for runners (foot pod) *Rollers

Show Notes

Show Notes ------------- Echo Peak Problems w/2 or more peaks in a calendar year Late Competitive Season Transition to the offseason

Show Notes Setting up for the race Before the race bathroom strategies Triathlon Strategies (swim, bike, run, and transitions) Run Race Strategies Post Race

Show Notes Scouting the course Day before race nutrition Morning of race nutrition Race day morning setup Dressing to stay warm race day morning Warming up for a race

Show Notes What is the purpose of peak/taper? What does the peak look like? Race day preparation Traveling? Race packing list Final mental preparation Watch food intake Good night sleep two nights before the race

Show Notes What you are really doing is goal setting Common mistakes Not specific Not realistic Not time bound Not measurable Turning resolution into a habit Book on Mini Habits https://www.amazon.com/Mini-Habits-Smaller-Bigger-Results-ebook/dp/B00HGKNBDK/ref=sr_1_3?ie=UTF8&qid=1546552628&sr=8-3&keywords=mini+habits