Category: Training Tips

  2018-03-12 |   Category : articles, Training Tips

By Julie Young   I think as runners one of the best ways to insure performance gains is to be proactive with injury prevention. Injury prevention and improved performance go hand in hand. As runners, it’s tricky because we are dealing with ground forces. Every time our foot strikes the ground a force reverberates up …

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  2018-01-07 |   Category : nutrition, Training Tips

At Dai we prioritize educating our client-athletes on the why of training. This empowers and helps them connect the dots and ultimately motivates more effective training. We also strive to help them to understand there is not one silver bullet to improved fitness and performance. But it’s consistently practicing healthy “habits” (good sleep, hydration, and …

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  2011-06-03 |   Category : Training Tips

Perform Tempo ramping to LT intervals twice a week, once on flats, and once on climbs – to ensure body and mind stay in touch with speed and strength. Sample intervals – running on climbs 3-6x 10 min with 2 min low zone 3/tempo ramp up to high zone 3/sub LT for 4 min and …

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  |   Category : Training Tips

Warm-up with easy running, then perform 10×10 sec on steep, 8-10% grade, gravel preferably to learn efficient body postion. Drive knees and arms up the hill! Then perform 4-8X 200M on slight grade, 3-4% and 4-6 x 400 M on flat terrain, at a 80-90% effort. Goal – put yourself on the exertion edge and …

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  |   Category : Training Tips

Perform as a circuit, with each circuit including 1x set of abdominals, obliques, back, hips and shoulders. Complete circuit 3 sets x10-25 reps, perform 2-3 x week Samples… Standard circuit Traditional crunches – upper abs transition to lower abs Side crunches Dog extensions – opposite knee to elbow Hands and Knees – hip openers Push-ups …

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  |   Category : Training Tips

Warm-up with single-leg drills, help to define areas of pedal stroke that need attention. Find a 4-5% steady grade, use a gear that allows 40-60 rpm, at a perceived exertion of 4-6, or 60-70% of max heart rate. Focus of workout is specifc pedal strength – so mentally stick with it – push over top …

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