Saving 39 Minutes Issue #10
In this issue:
Lessons from the Track Team...
This spring, I've been coaching the local track team, as many of
you know. The biggest challenge I've faced with this group is
turning some athletes who haven't done much pre-season running, into
full-fledged competitive racers by the time May hits the scene.
We started in mid-March, and had some early indoor meets to see
where we are at. My main group I train is the mid & long distance
athletes, which for those who don't know is the 800 meters,
1600 meters (1 mile) 3200 meters (2 mile), and 4x800m relay teams.
For the most part, I have 800m specialists, a couple milers, and
just two 3200m runners on the boys squad.
As you may know, I'm a trainer & coach of tradition (old school),
and new advancements (new school). The traditional method of
training long distance kids is running for miles upon miles, early
in the season, to build an aerobic base. The trouble about doing
that, especially in NW Minnesota, is that getting long miles is a
challenge, if kids aren't used to it before the season, and the
weather doesn't cooperate, either. Its hard to get 4-6 miles on an
icy road, with 20 degree weather and a 15 mph wind some days.
Also, the landscape of today's athletes has changed. Years ago,
kids would be active for the most part throughout the year, while
now, we have specializations in one sport, while kids participate
in others as a way to 'stay in shape' for their specialized sport.
So, they end up being sometimes competitive for one sport, and can
be lacking motivation in the other sports. I don't face too much
of this as a coach, but it does exist.
So, the main challenge I face is training these kids to get faster,
without getting in so many miles, due to lack of good conditions,
and a squeeze of time as well to get this accomplished.
Does this sound familiar? It isn't much different than today's
fitness landscape: Years ago, it was a given that in order to get
in shape, you had to join a gym, do an aerobics class or get a
workout from a worker there for the lineup of machines. Then,
you'd be told to do 3 workouts, for 20 minutes a time, and in
order to get better, you had to build up to 25, 30, 40, 45 minutes,
or even an hour's worth of exercise for each workout. Oh yeah,
you'd also have to come in more often than 3 times a week as well.
So, if you follow this logic (and why it failed for so many
people!), you have 1 hour a week, building up to 5 or 6 hours a
week of exercise.
The old logic of the old school that 'more is better' only goes up
so high. Pretty soon, you don't have the time, nor the commitment
available to get in better shape.
Also, with the hectic pace of our life today, where we are always
on the go, we need smart, effective workouts to do in as little
time as possible.
I'm working on a new promotional tag, which I'm calling "23:39".
It means out of the 24 hours you have, my workouts take 21 minutes,
leaving you 23 hours and 39 minutes to administer for the rest of
your day. It all relates to my philosophy on getting the best you
can do, in the least amount of time you have available.
Its why I have went to the 30 minute scheduled workout structure,
so you can get in a quality warm-up, workout, and cool-down in that
time frame, and do so for an affordable rate that won't break your
budget. I believe you shouldn't have to pay enormous fees to
obtain a much-needed service for better health & performance.
I want to help you enjoy the 23 hours and 39 minutes you have with
your friends, co-workers, and family. A healthier, more productive
life is something we all desire, want, and strive to achieve.
Getting back to the track team, we've been spending about 30-40
minutes worth of time in practice on our running and racing
strategies. I've been doing short, high intensity workouts to help
raise their fitness levels quicker than the 'old way'. So far,
we've been pretty successful at it. The 4x800 relay team on the
boys is doing very well, taking some top finishes at recent races,
and cutting down their split times, too. One of the 4x800m
runners is also a key leg on the 4x400 relay team, and they are
.6 seconds away from the school record this year. I think that
alone says a lot on how effective short, intense, and brief
workouts can be, compared to long, slow, and sluggish workouts
of yesteryear.
Your mindset about fitness & sports must change for the future,
if you really want to see top gains in performance and health.
The benefits of short, brief exercise are many, but these few say
it all: shorter workout times, faster fat loss effects, a
sharper focus on the tasks at hand, and a faster improvement in
fitness & performance tests. Yes, you can do more, with less.
You just need the right coach to help you along. Speed Dial Coach!
Even if you can't train with me, my basic principles of simplicity
& functionality apply to my products, which you can find at
http://tips.speeddialcoach.com my Total Improvement Performance
Series of products for fitness & sports training. The Rocket
Speed Training On A Budget guides are making an international
splash, just as "Endure!", the GPS distance training e-book,
has done. Both can be yours for as little as $17 a piece.
I also have many guides available for just $5 to $15, too.
-----------------------
Check out the All-Star Academy of Performance Camp, set for
June 4th through August 10th at the TRF Racquetball Club.
Athletes can get customized, time-saving workouts, using the
Athlete Xpress protocols to the fullest. Athletes can get 5,
30 minute sessions on a daily basis, or get 2, 60 minute sessions,
plus a 30 minute session on a 3rd day.
It's a very flexible workout system I've created, for today's
fluctuating-schedule athlete.
Read all about it, here: http://xpress.speeddialcoach.com
Don't forget about the STAR System, too, as I will be having a
$59/month special throughout the summertime for it.
If you would prefer a session by session method, ask me about the
maintenance workout program I can line up for you, this may be
more time-saving and flexible for some of you.
Its the area's only PROVEN fat-loss fitness system!
http://star.speeddialcoach.com
Until next time, look in the local papers, the
Northern Watch & TRF Times, for a special ad for the ASAP Camp!
Stay Strong & Endure!
"Run so as to win."
Rick Karboviak, CSCS
http://SpeedDialCoach.com
Thursday, May 10, 2007
Thursday, May 3, 2007
Saving 39 Minutes #9 Issue
Greetings,
The press release I sent out in last week's newsletter was just
released in the local Thief River Falls Times, towards the back of
Section 1. It's in regards to the All-Star Academy of Performance
Camp. Athletes have until May 25th to get registered, but a pre-
registration by May 15th will get them a Power & Control For Sports
DVD. Go to http://xpress.speeddialcoach.com for more information.
Burn the Fat, Save the Fuel: Bike Riding Bonuses This Summer
At first, I thought about putting this topic into a local workshop,
but after realizing how busy people are getting this time of year,
(May is treacherous with end-of-school-year activities & spring's
work for homes & yards) I then thought about doing a special e-book
with a phone consultation.
However, time became an issue for me in getting this lined up and
out in time, and after starting the e-book, I realized I could save
everyone more time by putting the basics of the e-book into this
newsletter.
What came to light in discussing the topic of bike riding, was the
rising price of gas in our country. I just got an email about
everyone being suggested to do a national boycott of not filling
up on May 15th.
I say, why fill up at all, when you can save that gas with a simple
bike commute to some destinations?
I'll give you an example of my personal savings, even before gas
prices started zooming to the moon.
Back when I worked for a hospital, I lived just 1 mile away from
my workplace. In the winter, driving was pretty neccessary, but
in spring, summer, & fall, bike riding was much more time-efficient,
and energy-saving for me.
A common time frame for a car commute was 5 minutes. I could make
it to work on my bike in 5-6 minutes. No gas wasted, just a simple
re-fuel of myself with a bottle of water.
The downside was rainy days, but in an entire summer, I only got
caught in a rainstorm 2 times. If it was raining when I left for
work, I'd obviously drive there.
Since my day was split up into 2 seperate 4 hour chunks of time in
early morning, and afternoon/evening times, this meant I got 4 miles
worth of riding in each day, albeit in intermittent times.
Going off the results of an exercise study, which pitted the weight
loss results of 2 groups: one did 30 minutes of continuous activity,
while the others did 3, 10 minute workouts a day, the results showed
that the 3-10's group lost the same weight as the continous 30
group.
How does this apply? Well, if you bike in 10 minutes of time for
your commute to work, and it will take you 10 minutes of time to get
back home, you'll automatically get 20 minutes of exercise a day.
Plus, I can bet you really won't sweat too much on the ride. I know
I would only break a sweat on really hot days, but since I wore
shorts, I cooled off quickly.
Anyway, the point is that if you're looking for exercise times in
your busy summer, perhaps a bike commute to work, to the store, to
a friend's house, or anywhere else, is worth the time to take.
Your average mountain bike from a retail store is enough to get
this task done for you. If you're like my client Jon, who's a
serious cyclist, he'd suggest a racing-style bicycle, to really
motor around town. He takes it to college and gets in some of
his miles that way for his training.
Biking doesn't have to be your only option. Many people in metro
areas will run to work, while in smaller towns, they may simply take
a 10-15 minute walk to work. Run, walk, or bike, you're still
saving a fortune in this day & age on fuel prices.
A gallon of tap water is roughly 5-7 cents. Its probably going to
take a 12-20 oz bottle of water to refuel you after a ride. That
can be a lot of miles per gallon for a nickel.
A gallon of gas is creeping up to $3/gallon now, and some suggest
it will be near or above $4/gallon come Memorial Day. I don't even
want to think what the costs will be around July 4th.
Its some simple math. 20 to 25 miles per gallon for $3, or 30-40
miles a week on a bike for mere pocket change.
Believe me, the time you spend on a bike will pay off greatly for
you, not only in the wallet, but in the waistline, too.
Biking is a great low-impact activity, and when done in those
intermittent bursts of speed, it mimics the high-intensity interval
nature of my fat-loss cardio workouts.
So, you will "Burn the Fat, & Save the Fuel", as this article
suggests.
I challenge you to ride at least 3 times a week to work, on days
that look like decent weather. You'll save money, save on finding
other exercise time, and enjoy the fresh air of spring, summer,
and fall even more.
Do you already run, walk, or bike to work, or to other destinations?
If so, send me an email with your story, or give me a call at
218-686-5417. I'd love to discuss it with you, and perhaps share
your thoughts with the other readers.
I honestly believe there will be a big movement to bike-ride more,
as fuel prices climb and our country needs more exercise.
Look at other countries that don't rely on cars to get everywhere.
They really don't have the obesity issues and heart problems that
our country is basically plagued with right now.
Kind of tells you something about riding bike, doesn't it?
Even Kenyan kids will run to school & back home for lunch, then
back to school again. Some do it for 4-6 miles ONE WAY. Its no
wonder why Kenyans are dominating the running scene right now.
I think we can learn something from all this. Perhaps we need to
work on using our own fuel first, and save the other fuel for
greater things we need it for.
----------------
KKDQ Radio Auction: Tune in today and Friday at around 1pm for the
KKDQ 99.3 FM Radio Auction, for your chance to get a great deal
on the A.S.A.P. Camp for athletes this summer! And yes, you will
get the DVD as well! There's only 2 coupons up for sale, so tune
in or miss out!
---------------
Until next time,
"Run so as to win."
-------------------
Rick Karboviak, CSCS
http://speeddialcoach.com
Xpress Exercise For Every Body.
http://speeddialcoach.com
218-686-5417
The press release I sent out in last week's newsletter was just
released in the local Thief River Falls Times, towards the back of
Section 1. It's in regards to the All-Star Academy of Performance
Camp. Athletes have until May 25th to get registered, but a pre-
registration by May 15th will get them a Power & Control For Sports
DVD. Go to http://xpress.speeddialcoach.com for more information.
Burn the Fat, Save the Fuel: Bike Riding Bonuses This Summer
At first, I thought about putting this topic into a local workshop,
but after realizing how busy people are getting this time of year,
(May is treacherous with end-of-school-year activities & spring's
work for homes & yards) I then thought about doing a special e-book
with a phone consultation.
However, time became an issue for me in getting this lined up and
out in time, and after starting the e-book, I realized I could save
everyone more time by putting the basics of the e-book into this
newsletter.
What came to light in discussing the topic of bike riding, was the
rising price of gas in our country. I just got an email about
everyone being suggested to do a national boycott of not filling
up on May 15th.
I say, why fill up at all, when you can save that gas with a simple
bike commute to some destinations?
I'll give you an example of my personal savings, even before gas
prices started zooming to the moon.
Back when I worked for a hospital, I lived just 1 mile away from
my workplace. In the winter, driving was pretty neccessary, but
in spring, summer, & fall, bike riding was much more time-efficient,
and energy-saving for me.
A common time frame for a car commute was 5 minutes. I could make
it to work on my bike in 5-6 minutes. No gas wasted, just a simple
re-fuel of myself with a bottle of water.
The downside was rainy days, but in an entire summer, I only got
caught in a rainstorm 2 times. If it was raining when I left for
work, I'd obviously drive there.
Since my day was split up into 2 seperate 4 hour chunks of time in
early morning, and afternoon/evening times, this meant I got 4 miles
worth of riding in each day, albeit in intermittent times.
Going off the results of an exercise study, which pitted the weight
loss results of 2 groups: one did 30 minutes of continuous activity,
while the others did 3, 10 minute workouts a day, the results showed
that the 3-10's group lost the same weight as the continous 30
group.
How does this apply? Well, if you bike in 10 minutes of time for
your commute to work, and it will take you 10 minutes of time to get
back home, you'll automatically get 20 minutes of exercise a day.
Plus, I can bet you really won't sweat too much on the ride. I know
I would only break a sweat on really hot days, but since I wore
shorts, I cooled off quickly.
Anyway, the point is that if you're looking for exercise times in
your busy summer, perhaps a bike commute to work, to the store, to
a friend's house, or anywhere else, is worth the time to take.
Your average mountain bike from a retail store is enough to get
this task done for you. If you're like my client Jon, who's a
serious cyclist, he'd suggest a racing-style bicycle, to really
motor around town. He takes it to college and gets in some of
his miles that way for his training.
Biking doesn't have to be your only option. Many people in metro
areas will run to work, while in smaller towns, they may simply take
a 10-15 minute walk to work. Run, walk, or bike, you're still
saving a fortune in this day & age on fuel prices.
A gallon of tap water is roughly 5-7 cents. Its probably going to
take a 12-20 oz bottle of water to refuel you after a ride. That
can be a lot of miles per gallon for a nickel.
A gallon of gas is creeping up to $3/gallon now, and some suggest
it will be near or above $4/gallon come Memorial Day. I don't even
want to think what the costs will be around July 4th.
Its some simple math. 20 to 25 miles per gallon for $3, or 30-40
miles a week on a bike for mere pocket change.
Believe me, the time you spend on a bike will pay off greatly for
you, not only in the wallet, but in the waistline, too.
Biking is a great low-impact activity, and when done in those
intermittent bursts of speed, it mimics the high-intensity interval
nature of my fat-loss cardio workouts.
So, you will "Burn the Fat, & Save the Fuel", as this article
suggests.
I challenge you to ride at least 3 times a week to work, on days
that look like decent weather. You'll save money, save on finding
other exercise time, and enjoy the fresh air of spring, summer,
and fall even more.
Do you already run, walk, or bike to work, or to other destinations?
If so, send me an email with your story, or give me a call at
218-686-5417. I'd love to discuss it with you, and perhaps share
your thoughts with the other readers.
I honestly believe there will be a big movement to bike-ride more,
as fuel prices climb and our country needs more exercise.
Look at other countries that don't rely on cars to get everywhere.
They really don't have the obesity issues and heart problems that
our country is basically plagued with right now.
Kind of tells you something about riding bike, doesn't it?
Even Kenyan kids will run to school & back home for lunch, then
back to school again. Some do it for 4-6 miles ONE WAY. Its no
wonder why Kenyans are dominating the running scene right now.
I think we can learn something from all this. Perhaps we need to
work on using our own fuel first, and save the other fuel for
greater things we need it for.
----------------
KKDQ Radio Auction: Tune in today and Friday at around 1pm for the
KKDQ 99.3 FM Radio Auction, for your chance to get a great deal
on the A.S.A.P. Camp for athletes this summer! And yes, you will
get the DVD as well! There's only 2 coupons up for sale, so tune
in or miss out!
---------------
Until next time,
"Run so as to win."
-------------------
Rick Karboviak, CSCS
http://speeddialcoach.com
Xpress Exercise For Every Body.
http://speeddialcoach.com
218-686-5417
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