OMC News and Updates
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Proper Bike Fit for Triathletes
By Dan Empfield
This series of articles is the first major overhaul of my writings on this subject in over a decade. I've embroidered around the edges and spruced up my grammar, but as I write this, in the shadow of the Second Gulf War, it must be acknowledged that most of what resides in this section has remained unchanged since shortly after the First Gulf War. I thought it worth a revamp.
Why now? Because every few weeks I host between seven and ten bike shop professionals and triathlon coaches and I teach them how to fit their customers to their bikes for use in triathlons. That's caused me to have to take a very hard look at what I do. While nothing has dramatically changed in my approach, the way I teach it has changed, and is changing. As a result, the way I present it to my readers can and ought to change as well.
Read the rest of this comprehensive article at: http://bit.ly/4Xz2L
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Improve Swimming Technique with The Freestyle Catch Up Drill
By Matt Leubers, About.com Guide
To be a better swimmer, you need to improve your swim technique and you need improve your swim fitness, two key elements of good swimming. (You probably already realized they were needed!) Getting better at either could improve your swimming speed. Getting better at both could improve swim speed and efficiency. The catch-up drill is one of the many swimming drills that can be used to help a swimmer learn better freestyle (some folks call it front crawl) swimming technique. Because it is a lot like regular swimming, once the catch-up drill is learned, the swimming drill can be used at almost any point in a swimming workout, at almost any swimming speed, at almost any level of swimming effort.
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The Black Locust is on its Way!
Off-roadies should by now be pumped for a fantastic season. John Montgomery and Springfield Racing are bringing The Black Locust Duathlon to the Little Sac trails this year. This race has run two successful years already, and it's back for a third. Here is what they said about last year's race: The Black Locust Duathlon, is a challenging course...about 16 miles in total length and normally the final paths and balance of riding and running are kept a secret until race day. Be prepared for ankle twisting off camber trail conditions, tire flattening jagged rocks and thorns and if the weather is just right - stifling heat and humidity. Sounds fun right? It is!
This year's BLD is scheduled for April 24th, 10am, at Little Sac River trails. For further information and registration go to http://springfieldracing.com or e-mail at John Montgomery at hnoj99@yahoo.com. Expect a 4-6 mile run, followed by a 10-15 mile mountain bike ride. There will be a big raffle after the race with plenty of cool things.
If you are new to mountain biking (like me) here is a bit of advice from John: Little Sac is technical, so I would suggest going out a few times before the event so you know, somewhat, what you are getting into. However, this race is good for the entry level, off-road, athlete. The run will also be on trails and will include a few creek crossings.
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David Settle's Energy Boost Bars - By Popular Demand!
Dave’s Energy Boost Bars
Quick oats 1 cup
Whey protein, unflavored or vanilla 1 cup
Bob’s Red Mill 10 grain flour ½ cup
Chopped nuts or seeds 2/3 cup
Flax seed, ground 2 tablespoons
Wheat germ 1 tablespoon
Raisins or dried cherries ½ cup
Canola oil 2 tablespoons
Maple syrup or honey ½ cup
Chocolate chips, preferably mini’s ¼ cup
Preheat oven to 350 F. Coat a 9x13 pan with non-stick cooking spray.
Combine all the dry ingredients in a large bowl.
Add syrup/honey and mix until it sticks together. Add more syrup if needed. Batter will be sticky.
Gently press into the greased pan. Bake until it is lightly browned around the edges, about 15 – 20 minutes. Cool and cut into 15 bars.
Nutritional Info: 190 cal/bar, 10 grams protein, 24 grams carbs, 3 grams fiber, 7 grams fat. 150 mg sodium.
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Ozarks Multisport Club Monthly Social Meeting Dates for 2010
January 26: Dave Settle – Nutrition for Training and Race Day
February 23: Mountain bike theme
March 30: Adventure race theme
April 27: The psychology of competition
May 25: How to Finish Your First Triathlon
June 22: Paddling/kayak
July 24th (Saturday): Open Water Swim Clinic and Club Picnic at Moonshine Beach
August 21 (Saturday): Group run and "fun" on the Landing (IM Branson route - part or all)
Sept 28: Trail running
October 26: Yoga and other "4th" disciplines for the off season
November 16 - Training your body's energy systems: Power, heart rate, cadence, pace
December date to be announced - holiday party - Galloway Station (Republic Ford wants to sponsor us again)
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