tag:blogger.com,1999:blog-34703208507441237362024-03-14T02:23:34.555-05:00LEVEL 6 TRIATHLONLevel 6 Triathlon Coachinghttp://www.blogger.com/profile/15912669932346792186noreply@blogger.comBlogger7125tag:blogger.com,1999:blog-3470320850744123736.post-43713177261981039282015-02-06T14:58:00.000-06:002015-02-06T14:59:46.113-06:00<div style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;">
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<span style="font-size: x-large;">My Top 3 Swimming Tools For the Beginner and Struggling Swimmer.</span></h2>
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There are a number or swimming accessories available to help you improve your swimming technique, speed and efficiency. But not all swim gear is created equal and not every swimmer will benefit the same from all of the products. Not to mention, it can be less than enjoyable packing like you're going on an adventure race to swim laps for hour at your local pool. Having worked extensively with adult triathletes and beginning swimmers who didn't benefit from learning proper stroke mechanics as a kid, there tends to be common areas that need to be focused on to improve the fundamentals of their swimming form. So that brings us to the short list of three critical items that will help all swimmers struggling with their swim mechanics, and a great starter tool bag for intermediate swimmers looking to make the next leap in their swimming performance.<br />
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Triathlon is already a fairly expensive sport, so I've written this list in order of importance. So if you can only get one item at a time, I suggest purchasing in this order.<br />
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<h3>
Number 1: Swimming Fins</h3>
<strong></strong><br />
<a href="http://www.metroswimshop.com/images/Zoomer%20Red.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://www.metroswimshop.com/images/Zoomer%20Red.jpg" width="177" /></a>Not all fins are created equal, so if you happen to run across a pair at a yard sale or Craigslist, be sure they are the right style. And notice I said "swimming" fins. Believe it or not there are several styles of fins, but the type that works best for beginners (and triathletes in general) is what's called a Zoomer Fin. This style of fins has a very short, slightly wide blade. The advantage of this style of fin is that it is large enough to help you get a lot more propulsion from your kick, but it's not so large that you don't still need to use your arms to swim efficiently and thus won't overpower your arm stroke. So the idea is to use a fin that helps your stoke, not propel you across the pool in spite of it. I suggest using the fins more if you can't keep your feet up and body line horizontal (ask someone to watch or video you), if your kick is extremely weak, and if you have difficulty maintaining forward moment when taking a breath. As you improve in these areas, alternate swimming sets with and without the fins to help improve your feel for correct body line and speed while breathing.<br />
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Number 2: Swimming Snorkel</h3>
<a href="http://www.isnorkel.com/common/images/products/finis/large/FreestyleSnorkel-Hero-blue-HR.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://www.isnorkel.com/common/images/products/finis/large/FreestyleSnorkel-Hero-blue-HR.jpg" width="149" /></a><br />
The most common issue beginning to intermediate level swimmers have with their swim stroke is a breakdown of their form when they take a breathe. So if that's the case, why not make the snorkel the number 1 item on the list? Good question! It's not more important than the fins, because just having the snorkel alone won't improve your body position in the water and the most common form breakdown while breathing is not creating enough forward momentum. The key advantage of the snorkel is the removal of the biggest fear and cause of tension while swimming: The Need To Breathe! Having your face submerged in water can cause you to hold your breathe (instead of exhaling) giving you less time to inhale when you do take a breathe and consequently you slow down to give yourself enough time to do both when you mouth finally reaches the surface. This slowing down almost always results in a break down of your form. The snorkel removes this anxiety (since air is readily available) and the form breaks, allowing you to focus on your stroke mechanics and letting you improving the synchronicity of breathing and your stroke.<br />
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Number 3: Swimming Metronome</h3>
<a href="http://ecx.images-amazon.com/images/I/81YmJbybaQL._SL1500_.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="157" src="http://ecx.images-amazon.com/images/I/81YmJbybaQL._SL1500_.jpg" width="200" /></a>A metronome is a small digital piece of equipment placed under your swim cap or attached to your goggles that provides an audible beep to guide the timing of your swim stroke. This last item is that final piece of the puzzle when you're looking to make those key improvements in your basic stroke technique. Not unlike beginning runners, who train at the same speed no matter what distance they run, swimmers can benefit drastically by changing the intensity and pacing of their workouts. Additionally, finding the optimal stroke rate that result in your fastest and most efficient stroke will rapidly improve your race results and not leave you feeling completely exhausted after the first leg of your triathlon. And not all swimmers are created equal. Just as some cyclist are more effective at a higher cadence (or pedal stroke rate), others perform better at a lower one. The same goes for swimmers. Your body type, muscular strength, and natural stroke type all contribute to determine what stroke rate is optimal for you. Of course you can spend hours and hours trying to modify your stroke style, but that is an uphill battle that won't benefit the beginning to intermediate level swimmer. Using the metronome to test your optimal stroke rate and well as challenge you beyond your comfort zone, it one of the fastest ways to build your swim fitness and improve your stroke efficiency.<br />
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HAPPY SWIMMING !!!</h3>
<img height="75" src="http://ecx.images-amazon.com/images/I/81YmJbybaQL._SL1500_.jpg" style="filter: alpha(opacity=30); left: 584px; opacity: 0.3; position: absolute; top: 993px;" width="96" />Level 6 Triathlon Coachinghttp://www.blogger.com/profile/15912669932346792186noreply@blogger.com0tag:blogger.com,1999:blog-3470320850744123736.post-76023199108858642532014-08-08T14:51:00.000-05:002014-12-04T00:12:01.588-06:00Miwok 100K Race Report<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
First let me
say this is one of the most beautiful, well run, yet challenging courses I’ve
ever run. If you like lots of big sweeping views of land and ocean, mile + long
climbs and bomber descents with the best volunteers in the world (even the
folks directing course turns knew AS mileage) all with a home town vibe, this
should be on your to do list.</div>
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Those that
know me, know it’s not all that uncommon for me to be under trained for an
event. As they say, better under than over trained and thankfully with age comes wisdom, not only of the mind, but the body
too. This was truly the case in my prep for Miwok. But there are a couple of things
that made it even remotely possible for me to finish this race.<br />
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1. Terrain
specific training (Thank you for your hills SoCal!) </div>
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2. My ability
to run downhill at speed. </div>
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3. Speed
work. I think it’s critical to have different gears.</div>
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4. The weather.
It was a sunny day which would have been brutal but for an all day, cool-cold
wind that seemed to be almost everywhere on the course.</div>
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I, unofficially,
finished in 12:56:47, 99<sup>th</sup> overall. I had my watch in a low gps
setting to save battery so I used my time running and AS distances to gauge how
fast I was running. My initial goal was between 5 and 6 mph which would have
been around an 11hr finish. But that all
changed early on in the race.</div>
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The race
start was at pitch black 5am and no headlamp due to dead batteries. It made no
real difference as the course starts with a switchbacked climb that is full on
conga line. This is usually a good thing as starting too fast is the beginning
of the end for most. Climbing through the forest in the dark with bridges
crossing over rushing streams, gaining elevation with each step and a hundred string of
lights above and below, created such an amazing ambiance. The single track
didn’t let up as I finally climbed out of the forest almost an hour later. The
next section on the Coastal Trail had the most breathtaking views as we skirted
the contours of the mountain overlooking the coastline about 1600 ft below. It
was also one of the most difficult sections (for me). The trail wasn’t more
than 3 feet wide often on loose dirt at a camber. The excessive slow start made
me antsy and I slowly began to push past runners when I could and run a more
natural pace. This brought me down to the end of the northern most point at 12.9
mi Randall AS and the first drop bag. I had packed a lot of calories to take
here as it wouldn’t be until 36 miles at TN Valley AS where I could restock. </div>
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It had taken
me 2:41 (13min/mi) to get to the AS which is a very conservative pace for me. I was making my way out of the AS when I
noticed things started to go wrong. My right knee cap had a moderate pain, my
left hip flexor and hamstring were twinging, and most worrisome was a shooting
pain/cramping in my left calf and extreme tenderness in my left forefoot, all
of which were areas I hadn't had issues with leading up to the race. In all honesty I was
scared. I’ve never had so much go so wrong all at once and I was only about a half
marathon into a 62 mile race. I slowed down, which basically meant walking
more, tried to take some gels, salt pills and eat and drink but my stomach wasn’t
up for it. I had planned to alternate between a sports drink and a recovery drink,
but quickly decided to use more plain water. When I’m feeling like crap, I have
a tendency to try and find people on course to use as targets to keep moving. It motivates me
to keep a pace and not slow down too much. This was my new goal. I found some
runners and did everything I could to keep them in site. If I couldn’t keep up
on the climb, I picked it up on the downhill, all the while making sure I didn’t
redline my body. Nutritionally I shifted to AS fare of PB&J, coke, fruit
and alternated water and sports drink.</div>
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Making our
way to the southern part of the course, I encountered much of the same trails I
ran during the Marin Ultra 50K in March. This definitely worked to my advantage
as I had a good expectation of what was ahead of me. The body was improving,
taking salt often when a twinge of a crap was felt, but I was nowhere close to
moving comfortably, especially downhill. The calf, hip flex and hamstring were
still acting up and the left foot was getting worse, and so were my energy
levels. </div>
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It wasn’t
until more than halfway at the 36.5 mile TN Valley AS, where I had my second drop bag, that things
started to improve. I made a big effort to fix as much as I could. I
cleaned my feet and reapplied anti-chafe lubricant, I took about 800mg of ibuprofen, and I
filled my spare bottle with recovery drink. I knew the a really long and tough climb (Marincello)
left this AS so I had planned to hike and take the recovery drink the whole way
up. That was the miracle. Everything I did at that AS worked. I hiked well, catching
up to people and I was on familiar terrain from the Marin Ultra. I could RUN!
Uphill, downhill it was so emotionally gratifying that I had been smart and
found a way to overcome what seemed like what could have become a DNF. From that
point on I just plugged away. Took extra time at the aid stations, hiked uphill
with pace and ran periodically too and just flew the descents. That is my
absolute favorite and I feel blessed to be able to run as fast as I do
downhill. </div>
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Knowing I
was returning to TN Valley AS at 48.6 mi, I wanted to make sure I recreated the
plan that worked so well before. I was eager to keep pushing as hard as my body
would let me. But my eagerness was almost my undoing. I rushed the aid station
a little, didn’t pocket some ibuprofen I wanted to and decided to run the
slight downhill to the next climb instead of walking and drinking my second recovery
bottle. That climb was really steep and my muscles were stealing all the blood
away from my stomach as I took in my recovery drink. I started to feel nauseous.
I played it smart and slowed down, drank water instead and tried to relax. The
end result was a much longer stay at the 53.4 mi Muir Beach AS, where I sat
down and ate a bunch of pineapple and left there walking. Not really looking at
my watch for distance, I was surprised to hear I had only 5.8 to the finish. It
put quite the smile on my face. </div>
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For anyone
that’s done an ultra or any long distance race for that matter, you often
find yourself running or yo-yoing back and forth with a handful of racers.
It is a competition after all, and I was finding it a little frustrating that a
few of the people I would catch and pass on the course kept leap frogging me at
the aid stations. But I made the right choice, so if you ever find yourself in similar
circumstances, please take your time at aid, because it will pay off in the
end. The last major climb was Cardiac Hill and it was long and steep. But the
mini recovery I had a Muir let me hike and run up and catch all the racers I’d
spent most of the day around. At the top of Cardiac (~1300 ft) it was 2.8 to
the finished and having climbed for about 3 miles I anticipated a fast hard
descent. There was a mini AS there and Jorge Maravilla in a cowboy hat and Western States 100
belt buckle filled my bottle and got me pumped for the finish. </div>
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My watch read
12:45 as I left Cardiac. I had less than 15 minutes to run 2.8 if I wanted to
break 13 hours. Now I can’t speak to the absolute accuracy of the distance but
let’s say something around 6 min/mi pace was needed to come in under 13. I wasn’t
exactly sure what the finishing miles were like, but if it was the reverse of the start, I
knew it would be fast. It was, but not without a few curveballs. I have never
seen so many stairs in my life but I pushed as hard as I could. I even got lost
momentarily when two hikers were blocking the trail marker at a trail intersection
and I went about 30 yards the wrong way. Not a lot, but the adrenaline was
flowing and I wanted to finish under 13hrs bad. To add insult to injury, there were two mini climbs,
I could hear faint cheers in the distance and I got quotes of 0.5 to 0.25 mi as
I neared the finish with 13:00 fast approaching. Thankfully both were wrong and
as I hopped down the last stairs out onto Pacific Coast Highway, I was at a full sprint for the last 100
ft to the finish.</div>
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I doubled
over as Tia, the race director, placed the finishers metal around my neck and
all I could say was “did I make it?” She knew exactly what I meant and hearing
her say “Yeah, you’re in at 12:56”, was music to my ears.</div>
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In life we
all face obstacles. Unfortunately some have them put upon them without choice and
others are fortunate enough to be able to seek them out. I feel fortunate in my
life to be one of the latter and I try to take every opportunity to experience what
I’m physically and emotionally capable of. If you can, I hope you do too.</div>
Level 6 Triathlon Coachinghttp://www.blogger.com/profile/15912669932346792186noreply@blogger.com0tag:blogger.com,1999:blog-3470320850744123736.post-64406005087522136082013-04-10T19:23:00.001-05:002013-04-10T19:23:09.096-05:00My Review of Sense Mantra Trail Running Shoe - Men's<div class="hreview"><div class="item"><p><a href="http://www.campsaver.com/sense-mantra-trail-running-shoe-men-s">Originally submitted at CampSaver.com</a></p><div><img src="http://images.powerreviews.com/images_products/07/59/22282104_100.jpg" class="photo" align="left" style="margin: 0 0.5em 0 0"><p style="margin-top:0">Salomon's Sense Mantra trail running shoe is a light weight training shoe for midfoot strikers who want natural motion, protection and neutral cushioning for high mileage training.</p></div><a href="http://www.campsaver.com/sense-mantra-trail-running-shoe-men-s" style="display: none;" class="url fn"><span class="fn">Sense Mantra Trail Running Shoe - Men's</span></a></div><br clear="left"><p><strong class="summary">Great door to trail shoe</strong></p><div>By <strong>Trailrunner</strong> from <strong>Missouri</strong> on <strong><abbr title="2013410T1200-0800" class="dtreviewed" style="border: none; text-decoration: none;">4/10/2013</abbr></strong></div><p><div style="margin: 0.5em 0; height: 15px; width: 83px; background-image: url(http://images.powerreviews.com/images/stars_small.gif); background-position: 0px -144px;" class="prStars prStarsSmall"> </div></p><div style="display: none"><span class="rating">4</span>out of 5</div><p><strong>Sizing: </strong>Feels half size too big</p><p><strong>Width: </strong>Feels true to width</p><p><strong>Arch Type: </strong>Average Arch</p><p><strong>Pros: </strong>Comfortable, Firm, Lightweight, Responsive, Good Traction, Ample toebox, Snug midfoot, Great lacing system, Rugged</p><p><strong>Cons: </strong>Little Loose In Heel</p><p><strong>Best Uses: </strong>Trail Running, Door To Trail, Mixed Terrain</p><p><strong>Describe Yourself: </strong>Avid Athlete</p><p><strong>Was this a gift?: </strong>No</p><p style="margin-top:1em" class="description">First salomon shoes ever and I'm very impressed. The fit is a little long but the laces grip the midfoot well. It's possible to go down a half size if run barefoot or with thin socks. Light weight feel that's great on street and dirt paths. Haven't tried technical trails yet, but looks to be good except wet or muddy conditions.</p><p style="margin-top:0.5em">(<a href="http://www.powerreviews.com/legal/terms_of_use.html" rel="license">legalese</a>)</p></div>Level 6 Triathlon Coachinghttp://www.blogger.com/profile/15912669932346792186noreply@blogger.com1tag:blogger.com,1999:blog-3470320850744123736.post-66708223730962481622012-06-04T17:28:00.001-05:002015-02-16T15:06:45.011-06:00IT'S ALL IN THE HIPS..."<i>It's all in the hips</i>" Those wise words from Chubbs, weren't just true for Happy Gilmore. So much of what we do as athletes depends on strong and flexible hips. From IT-band syndrome to lower back pain to an asynchronous freestyle swim stroke, the hips are the key. So often athletes are told to improve their core strength, yet most people don't realize the "hips" (gluteus medius and maximus, illopsoas, pectineus, and others ) can be far more relevant than the more commonly associated abdominal musculature.<br />
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Hip strength is most often apparent to us when we have running problems like IT band syndrome. Take a look at some of your old race photos in a running race or the run portion of your triathlons, preferably head-on. If you look like my good buddy below, you have an injury problem "potentially" waiting to happen or just as bad, an inefficiency in your running form. <i><b>Hip Drop</b></i> is the dreaded biomechanical break down of your running stride when you allow your hip to drop vertically and knee to rotate inward, more and longer than necessary. Just Google "running" and "hip drop" if you don't believe me.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwJy02wSgLg4SEZEWYsqk8duhHN44efhnWXWyBxcx8lRc9AQVTONyIan96wEfNXu-vHaWjg2vLckGZMlaP19bn60I7DGMEIIuSegG_1H2kd7a9Ipg42uq-uQ_DAycN5ojxcsnf9g7RAsAN/s1600/lance.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwJy02wSgLg4SEZEWYsqk8duhHN44efhnWXWyBxcx8lRc9AQVTONyIan96wEfNXu-vHaWjg2vLckGZMlaP19bn60I7DGMEIIuSegG_1H2kd7a9Ipg42uq-uQ_DAycN5ojxcsnf9g7RAsAN/s400/lance.jpg" height="400" width="332" /></a></div>
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It's not difficult to revamp your stride to begin to eliminate this inefficiency, but it doesn't take work. First and foremost run with a higher cadence. You are less likely to sink into the hip dip if you spend less time collapsing your body down into the ground and more time moving quickly from foot to foot. Second, imagine you have the legs of Oscar Pistorius. If you don't know about Oscar (see below) he is a gold medal para-olympian track athlete and he has stiff and springy carbon fiber legs. When you plant your foot into the ground maintaining the firmness of the knee and hip joint allow you to fully maximize the stored energy within the elastic elements of your legs, providing a quick recoil and return of energy. All of which improves your efficiency.<br />
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<a href="http://news.bbcimg.co.uk/media/images/59140000/jpg/_59140607_oscar_pistorius_getty.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://news.bbcimg.co.uk/media/images/59140000/jpg/_59140607_oscar_pistorius_getty.jpg" height="223" width="400" /></a></div>
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So next time you see a picture of yourself, maybe you can look better than Lance?Level 6 Triathlon Coachinghttp://www.blogger.com/profile/15912669932346792186noreply@blogger.com0tag:blogger.com,1999:blog-3470320850744123736.post-31447590467179652322012-04-18T21:52:00.001-05:002012-04-18T21:58:00.009-05:00What Race Week Is Not About<b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Race Day Here I Come</span></b><br>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">So many people become overly anxious as their race approaches, never more than during the week leading to race day. As we all know, in reality, we've done pretty much all you can by that point as far as physical training goes. And of course there are many resources, techniques and practices athletes participate in for mental readiness. But even if you don't have a greater mental skill tool bag, there is a far great calamity awaiting you if you're not careful.</span><br>
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<a href="http://level6triathlon.blogspot.com/2012/04/what-race-week-is-not-about.html#more">Read more »</a>Level 6 Triathlon Coachinghttp://www.blogger.com/profile/15912669932346792186noreply@blogger.com0tag:blogger.com,1999:blog-3470320850744123736.post-60698223971266140502012-03-08T15:02:00.000-06:002012-04-18T21:59:16.181-05:00Swimming Basics: Using a Pull Buoy<span style="font-family: Verdana, sans-serif;">Let me start by confessing I've never been the biggest fan of using a pull buoy, that is once my swimming technique became relatively efficient. I mean we're not all Michael Phelps, right? So yes, I must confess that like most new swimmers (<i>especially with a kick so awful it would cause me to go backwards</i>) I was addicted to the buoy, at its worst "swimming" up to a continuous 2,000 meters with one. Ugh! It's miserable to even think about now. But upon the thoughtful decision to take triathlon more seriously and put my best efforts forward, </span><span style="font-family: Verdana, sans-serif;">I finally </span><span style="font-family: Verdana, sans-serif;">conceded </span><span style="font-family: Verdana, sans-serif;">to give up my crutch and I began to (<i>p</i></span><i style="font-family: Verdana, sans-serif;">ardon the pun)</i><span style="font-family: Verdana, sans-serif;"> "kick" the habit.<i> </i>Further bolstered by comments from </span><span style="font-family: Verdana, sans-serif;">the likes of top </span><span style="font-family: Verdana, sans-serif;">USAT</span><span style="font-family: Verdana, sans-serif;"> coaches like </span><span style="font-family: Verdana, sans-serif;">Ian Murray,</span><span style="font-family: Verdana, sans-serif;"> that the pull buoy disconnects the natural rhythm of the swim stroke, I became a full fledged </span><i style="font-family: Verdana, sans-serif;">Buoy-Basher</i><span style="font-family: Verdana, sans-serif;">.</span><br>
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<a href="http://level6triathlon.blogspot.com/2012/03/swimming-basics-using-pull-buoy.html#more">Read more »</a>Level 6 Triathlon Coachinghttp://www.blogger.com/profile/15912669932346792186noreply@blogger.com2tag:blogger.com,1999:blog-3470320850744123736.post-30839668370846837292012-01-28T21:58:00.001-06:002012-03-08T15:59:28.008-06:00What Level 6 Triathlon is all about...Welcome to the home of Level 6 Triathlon. We are here to provide support and coaching for all your athletic pursuits. Level 6 is headed by Matt Widzer, an exercise physiologist and competitive multisport athlete. At Level 6 we are here to introduce you to your maximum capabilities. The term "Level 6" is a reference to a sport psychologist's study of what allows athlete's to perform to their potential.<br />
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As with most thing, success in sport is more than physical. Our goal at Level 6 is provide athletes their personalized recipe for success, building mental strength along with the physical. Just like improving your 5K time with focused training, so you everyone cultivate the mental skills to become a Level 6 Performer.<br />
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We are always here to answer your questions. Join us by <a href="mailto:level6triathlon@gmail.com">Emailing </a>your questions or comments, or following us on <a href="http://twitter.com/Level6Triathlon">Twitter </a> and <a href="http://www.facebook.com/Level6Triathlon">Facebook</a>!Unknownnoreply@blogger.com