News for November 13, 2012

How to Boost Your Cadence

Nail your best cadence for easy runs and race pace.    By Alex Hutchinson 

When it comes to cadence, the magic number is 180–or so goes the conventional thinking. At the 1984 Olympics, famed coach and running researcher Jack Daniels counted the strides of distance runners as they raced, and found nearly all of them took at least 180 steps per minute. Citing Daniels's observation, experts have long suggested that in order to minimize over-striding, lessen impact forces on the legs, and maintain forward momentum, runners should always aspire to nail that number. But cadence hinges on pace. Even Olympians take fewer steps per minute when they run at slower speeds. In fact, your easy and 5-K paces may differ by up to 20 steps per minute. That said, if your cadence at 5-K pace is below 180, it needs a boost."

Don't forget to come to the UNCW track on Wednesday mornings at 5:45am to practice cadence and speed for your next sprint triathlon.  The run is what the triathlon race comes down to and should not be overlooked.  We also offer Friday morning longer runs to practice endurance and pace at 5:45am from the YWCA pool.  Make the YDUBTRICLUB running program part of your weekly routine for your next triathlon!

WORKOUT NEWS  -----------

Next Week! We will not hold our regularly scheduled practices on Thursday or Friday. The Thursday swim and the Friday run are cancelled. However, the pool is OPEN on Friday morning. If you'd like to burn off some post-Turkey Day calories, there will be a lane reserved for the club at 7am. 

Our schedule will look like this:

MONDAY CYCLE
5:45- 7:00 am
YWCA Main Building
MONDAY SWIM
5:30p - 6:30p
YWCA Pool
TUESDAY SWIM
5:30-7:00am
YWCA Pool
WEDNESDAY RUN
5:45- 7:00am
UNCW Track and Field

 

FRIDAY SWIM
7:00 - 8:00am

[lane reserved for the club]

YWCA Pool

 

PLUS!!! Don't forget that HOLLY KONRADY hosts YOGA FOR ATHLETES on Wednesdays at 6pm at Cape Fear Sports Medicine on Oleander Drive. It's a perfect way to practice being a well-rounded triathlete. It may help with flexibility, but more importantly, practicing yoga will create discipline and balance. 

 

INSPIRATION  -----------