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Washington, DC  In today's edition of the Daily Save for Washington, DC: $14 for one box of 12 nutritious energy bars from Athalonbars.com ($28 value) Pay $12 to improve your cooking skills with expert tips and great recipes from Cooking for the Clueless ($25 value) Today's Save: $14 for one box of 12 nutritious energy bars from Athalonbars.com ($28 value) What's cool about this Save: Looking to channel your inner Michael Phelps at the pool? Whatever your reason, the next time you feel yourself fading, skip the Snickers and grab an Athalon bar instead. Each box contains 12 bars Loaded with Omega-3's, iron, fiber and calcium Promote cardiovascular health Bonus Save Today's Save: Pay $12 to improve your cooking skills with expert tips and great recipes from Cooking for the Clueless ($25 value) View Details Update email address    Privacy Policy    Stay Connected:     You have received this message because you are a registered user of Eversave.com and have given us permission to communicate to you via this email address. Eversave.com, 40 Harvard Mills Square, Wakefield, MA 01880. Copyright 2010 Eversave.com. All Rights Reserved

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Your muscles should feel sore on some days after you exercise. If you go out and jog the same two miles at the same pace, day after day, you will never become faster, stronger or have greater endurance. If you stop lifting weights when your muscles start to burn, you won't feel sore on the next day and you will not become stronger. All improvement in any muscle function comes from stressing and recovering. On one day, you go out and exercise hard enough to make your muscles burn during exercise. The burning is a sign that you are damaging your muscles. On the next day, your muscles feel sore because they are damaged and need time to recover. Scientist call this DOMS, delayed onset muscle soreness. MORE 

Have a great workout,

Coach Dominic Latella

www.athalonbars.com

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The News-Press
When it comes to performance, rest is just as important as training for the successful athlete. During these times of rest our bodies repair, rebuild and re-energize themselves in preparation for the next bout of training. What happens though if an athlete doesn't get proper rest? It is estimated that one in three Americans do not get a proper night's sleep or adequate rest to perform well. In addition to poor performance, lack of sleep can adversely affect your physical and emotional health leaving you feeling tired, irritable, and unable to concentrate for long periods. Your immune system may also become compromised and in turn be less effective at fighting off infections and/or healing from injury. READ MORE

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I just wanted to thank all the triathletes involved in the clinic this weekend. I had a great time. Everyone was swimming a lot better and more efficiently by the end. So keep up the hard work. I'll be scheduling a part 2 of this clinic on April 3rd. I can't wait to see you all again.

Have a great workout,
Coach Dominic Latella

www.athalonbars.com
www.athalonathlete.com

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In the spirit of getting back into race shape Athalon is hosting a swim clinic. The clinic will take place March 13th at the George Washington Rec Center in Alexandria, Va. The clinic is intended for beginner and novice swimmers. If you plan on attending please email me at contact@athalonbars.com so I can add your name to the list. If you can't make it I have posted the literature for the clinic. Check it out! 

Who: For Beginners and Novice                      
When: March 13th 
Where: George Washington Rec Center (8426 Old Mount Vernon Road Alexandria, VA 22309-2008)

How Long: 10am-12pm 

Max Number: 12 
Cost: $35

Have a great workout,

Basic Freestyle Techniques.pdf Download this file

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This workout is the beginning of the Intermediate triathlete training program. I have included swim workouts that should last 30 minutes. Its a good idea to print this out and write on it for a training log. If you have any questions about any portion of this training program post a comment or email me at contact@athalonbars.com

Have a great workout,

Coach Dominic Latella

www.athalonbars.com

www.athalonathlete.com

Use this link to view the calendar online as well as to view the swim work outs :http://ical.me.com/dominiclatella/Athalon%20Athlete%20(Intermediate)

Athalon Athlete Intermediate part 2.pdf Download this file

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This workout is the beginning of the beginner triathlete training program. I have included swim workouts that should last 30 minutes. Its a good idea to print this out and write on it for a training log. If you have any questions about any portion of this training program post a comment or email me at contact@athalonbars.com

Have a great workout,

Coach Dominic Latella

www.athalonbars.com

www.athalonathlete.com

Use this link to view the calendar online as well as to view the swim work outs : http://ical.me.com/dominiclatella/Athalon%20Athlete%20(Beginner)

Athalon Athlete Beginner part 2.pdf Download this file

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Here are 8 swimming tips that I tell my swimmers all the time. I have probably said these 8 tips a thousand times so I wanted to write them down to share with everyone.  

1.) Always swim relaxed.  The more you relax, the more potential you have physiologically to swim fast. Added stress or tension impedes mobility and shallow breathing. Stay calm, loose, and relaxed.

2.) Don’t be afraid to experiment with your stroke.  Play with new ideas, whether good or bad. You may find a more efficient stroke or at the very least an understanding of good and bad technique. 

3.) When fatigue sets in and all you can think about is wanting finish, try to focus on body position and this alone. Keeping a straight long body with an elongated neck with power you through the end of your swim. 

4.) Never do a drill set on an interval. When doing drills always take your time, go slow, and think about how that drill relates to that particular stroke. If you are doing a drill 99% right you are doing it 100% wrong.

5.) Sometimes it is hard to get up early and swim. If you are struggling to find motivation try to think outside the box (or pool).  What activities out of the pool directly relate to your strokes in the pool (i.e. boxing, spearfishing, surfing, etc). Varity is the spice of life.

6.) USE YOUR CORE. Coordinate your kick, body rotation, catch and pull to allow your core muscles to do as much of the heavy lifting as possible. Relying too much on your limbs will make you fatigue sooner and more prone to injury.

7.) Avoid “crossing over”. Hands should enter the water shoulder width apart. Imagine a line bisecting your body vertically. Many swimmers, especially when breathing, have a tendency to let their hands cross this line during the pull.

8.) Finish your stroke. Pushing up or down against the water wastes energy and contributes nothing. From the initial catch to the final push of each arm stroke, keep your fingertips pointed toward the bottom of the pool. As your underwater hand moves in front of your head, and then parallel to your body, and then back toward your thigh, your wrist should adjust to ensure that your palms and fingertips pull, then push, the water horizontally toward your feet.

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The most effective way to swim freestyle is to keep the top of your head pointing in the direction of travel. When your head is out of place, the straight-line body position suffers, once you lose your straight line you have to work harder in order to move forward and that results in greater fatigue sooner. Use your neck muscles at the base of your head to point your head and to elongate the neck. As you start to get tired you should focus on this in order to prevent the falling apart of your stroke.

 Another way to help your head position is to point with the nose. Your eyes should be looking straight down, which is the same direction you are pointing with your nose. Keep the nose pointed at the bottom of the pool while keeping the head pointed and your neck long and straight. When it is time to breath, the nose point turns to the side of the pool, the head stays exactly oriented at the destination.

Try it out. See if your body position improves, which should result in a more efficient stroke count versus swimming speed.

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Coach Dominic Latella
www.athalonbars.com
www.athalonathlete.com

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There are many myths about lactic acid. Perhaps the greatest of all is the notion that there is lactic acid in the human body. There is not. The body actually produces lactate, which is lactic acid minus one proton. The difference between lactic acid and lactate is, for all practical purposes, semantic. But other popular beliefs about lactic acid are about as wrong as wrong can be.

read more at: http://running.competitor.com/2010/01/training/the-lactic-acid-myths_7938

Have a great workout,

Coach Dominic Latella 

www.athalonbars.com

www.athalonathletes.com

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This workout is the beginning of the basic triathlete training program. I have included swim workouts that should last 30 minutes. If you have any questions about any portion of this training program post a comment or email me at contact@athalonbars.com

Have a great workout,

Coach Dominic Latella

www.athalonbars.com

www.athalonathlete.com

Athalon Athlete (Beginner).pdf Download this file

http://ical.me.com/dominiclatella/Athalon%20Athlete%20(Beginner)

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Athalon Athlete (Intermediate).pdf Download this file

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There are 3 main reasons why we swim freestyle on our side and why we practice it so much.

1) When rotating from side to side we are using our core muscles to swim. Using your core to swim will increase your endurance. You have a lot of strong muscles in your core; they can endure much more use then your limbs. When we rotate from side to side we are creating a turbine motion that helps use move through the water more efficiently. 

2) Swimming freestyle with correct rotation will provide a better range of motion. Being able to get to your side allows your freestyle recovery greater mobility. It allows your hand to enter in the correction location more easily (the hand should enter the water at shoulder width and 5 to 6 inches in front of the head). It also allows for your shoulder to clear the surface of the water cutting down on resistance caused by the water. If you are swimming flat on your stomach your arms cannot clear the surface of the water, unless you have hyper-flexible shoulders.

3) The only way to properly breath during freestyle is on your side. The freestyle breath can only be taken once the body has rotated to its side and the head is slightly turned to expose the mouth.  A common error in freestyle is to lift the head and turn in order to take the breath. When we lift our head to breath our hips drop and we sink until the head is placed back in to the proper position.  Every time you sink you have to reestablish your body position. This can become very difficult if you are swimming a mile and breathing every other stroke. 

I’ve included this YouTube clip from Go Swim. It shows really good examples of a basic freestyle drill, “one arm freestyle”, which will help improve your balance on your side and will get you rotating.

Have a great workout,

Coach Dominic Latella

www.athalonbars.com

www.athalonathlete.com

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