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Rulon Rules: Strength Training & the Triathlete on Sale!

Rulon Rules: Strength Training & the Triathlete ebook is on SALE until September 27th! Grab it today before the prices head back to $9.99!!!

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“Rulon Rules: Strength Training & the Triathlete” ON SALE TODAY!

FYI: This is Chapter 2 of my ebook and paperback book, “Rulon Rules: Strength Training & the Triathlete.” This week, I am offering a discounted price of the ebook version starting on Wednesday, September 20th until September 27th. It will start at .99 cents, so grab it TODAY!  Click HERE today! 

Speeding Your Step: To Get Faster

In the triathlon world, we know that we have to swim, bike, and run. Recently, there has been a lot of talk about strength training for triathletes. A recent article in the Journal of Applied Physiology, reported a study on the most effective strength training for endurance athletes.  The study tracked two groups: one group that lifted heavy weight at fewer repetitions and another group that lifted lower weight, but at higher repetitions. The study showed improvement in both sets of athletes. The main takeaway of this study was that the body will see an improvement in lean body mass, fat body mass, and muscle fibers when you lift weights

Strength training not only helps the heart, but helps with overall body composition. So where does strength training help with sports performance? One way strength training helps with sports performance is by helping the athlete to perform at a faster pace.

Most triathletes want to improve speed. Not only does strength training increase leg strength, it will also improve the body’s effectiveness in using energy and oxygen, which is called Running Economy (RE).

Running Economy (RE) is based on how the athlete will utilize their steady state oxygen consumption (VO2) at any given running speed. In the Journal of Strength and Conditioning Research, the use of concurrent strength and endurance training in the periodization of endurance training shows improvement with cyclists and triathletes, and it has also been shown to increase the RE in distance runners.

The goal for the triathlete is to improve RE, but as these studies show, RE is not just based on the athlete’s oxygen efficiency. By adding strength training for the athlete, not only will it help their RE, but will improve their coordination and neural drive. As runners and triathletes, we talk about how we don’t want to gain muscle mass, but the study of Piacentini, et al, shows that a well-structured maximal strength training program for a limited amount of time can increase the athlete’s RE without stimulating hypertrophy.

When triathletes incorporate strength training, they will become faster through improved leg strength which is much different than “body building” leg strength.  Additionally, they will improve the body’s ability to use energy and oxygen.  This in turn, allows the triathlete to run faster.

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Triathletes & “Season of Improvement”

It is mid-September. Some triathletes are finishing up their triathlon season. Other triathletes will finish their season after Ironman Kona. Some may have a “late” off season, as they may be doing Ironman Florida or Ironman Arizona.

As we head into the “off season” of triathlons have you thought about what you want to do during this off season? Off seasons are so crucial to improve the body and the mind. Heck, some triathletes, may need some more downtime than usual, especially if they have done two Ironman Triathlon in one season.

Today, I came up with: 

“Five Tips for YOUR  Season of Improvement”

Tip # 1: Don’t think, “Off Season.” Start thinking, “Improvement Season.”

  • Look at your triathlon season. And ask yourself these specific questions:
    • How did you do?
    • Did you improve?
    • Did you make things worse?
    • What did you do or didn’t do different?

Make a change for next year NOW and don’t wait until the 2018 season to make a change.

Tip #2: Get. In. The. Gym

  • Triathletes tend to have a weak posterior chain (glutes, hamstrings, lower back, upper back, etc.). Time to get into the gym and work on these muscles to keep the body in balance. We have strong quadriceps but work those antagonist muscles (hamstring muscles).
  • In the next week, I will go into detailed about my book/ebook that I wrote for triathletes, Rulon Rules: Strength Training & the Triathlete.”
  • Next week, I will chat with you all about the:
    • The importance of strength training for a triathlete.
    • The movements that are crucial for triathletes in the gym!
    • The why behind strength training for a triathlete.
    • And, we will be giving away some goodies next week!

 

Tip #3: If you want to get faster on the run, DO NOT do a marathon.

  • Let me explain:  if you are doing an Ironman and you feel the need to do a marathon, I understand as it is a mental thing. Let me save your legs, your bank account and your heart….“Running a stand alone marathon will hurt just as bad as a marathon during an Ironman.” ~Coach Jen. Check out my blog about this exact thing!
  • If you want to improve your speed for a 5k/10k and a half marathon, doing a marathon will not help either. You are NOT tapping into your “fast twitch muscle,” you are doing what you have been doing ALL SEASON long. You are working your “slow twitch muscle.”

Tip #4: Start tapping into the Phosphagen System at least once a week.

  • Huh? Start getting into that energy system that is SO uncomfortable. This is the system that goes for 30 seconds to 2:00 minutes. It HURTS. This is where you can do a variety of HIIT Workouts.
  • Favorite is EMOM (Every Minute on the Minute). You can go hard for 30 seconds and rest for 30.
  • Tapping in this system will help you get past that person in your age group (it’s only a 30 second surge) and help you pushing up that 30 second hill.

Tip #5: Start surrounding yourself with people who are aligned with your goals.

  • You have choices.
  • Surround yourself with positive people. Surround yourself with people who bring you UP and not bring you down.
  • Surround yourself with movers and shakers.
  • Surround yourself with triathletes, runners, cyclists and swimmers that understand your crazy ass passion. It is SO much easier!
  • Surround yourself with a TEAM that will help you during the “off season.” Stay tuned for the application process to Rulon Racing!

I absolutely LOVE the “Season of Improvement.” You can really take a lot of your learnings from one season and turn them into a positive for the next season. So, what are you going to do for your “Improvement Season?”

 

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September Rulon Racing Athlete of the Month

Aloha, Rulon Racing Team and Friends! 

This is the Silent Partner and Jen’s husband, Chris. I have temporarily taken over from Jen, the Rulon Racing Fearless Athlete reporting duties.

Please join me in congratulating Jennifer Rulon, who is this month’s Fearless Athlete!

I think all of you already know why Jen is receiving this honor, but it is worth repeating here: because she fulfilled a long-time goal – as well as a promise she made to her beloved grandfather – and qualified for Kona on August 20, 2017 at Ironman Mont Tremblant.

Let me put Jen’s outstanding race at IMMT in some larger context, as compared to other athletes who participated in the event:

  1. She did not KQ on a “roll down.” There were three Kona slots in her age group, and she finished third in the AG. No roll down “charity” was necessary.
  2. She was the 28th fastest woman to finish the race. Excluding the professionals, she was 14th fastest woman at IMMT. In fact, Jen finished ahead of three of the pro women.
  3. Jen finished 205th overall, out of almost 2000 male and female finishers. That is a whole lot of men who got “chicked.”
  4. Jen’s run time of 3:42:08 equates to an 8:28 per mile pace. Many triathletes cannot hold an 8:28 pace during an Olympic or sprint distance event.
  5. Jen’s run split was the 120th best overall, including both men and woman.

There is a saying about Ironman distances racing to the effect of “bike for show and run dough.” The point being that it really does not matter how fast your bike split was if you did not run well. Having a fast Ironman run requires careful and meticulous race day execution, especially with respect to sacrificing time on the bike and staying ahead on nutrition and hydration. That was exactly what Jen did. Her race-day execution at IMMT is a model for the rest of us to follow.

Jen has overcome a lot of obstacles to KQ. There are too many to repeat here, but chief among those obstacles were four miscarriages, the death of her father, and an eight-year break from IM distance racing.

I could not be more excited for Jen as she prepares to compete at the Ironman World Championship in Kona on October 14, 2017. I hope and trust you all feel the same way.

Bravo, Jen. Well done.

Mahalo. –Chris

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The Four Pillars of JenRulon.com

It was Labor Day. I was laying out at the LifeTime Fitness pool, while Chris swam. I didn’t have to swim that day, so I was able to chill for 90 minutes or so. While, I had my phone, I listened to music, took a nap and started thinking about September and then heading into the final quarter of 2017.

Wow. Where did the time go? It has been a whirlwind of my own training, coaching my AMAZING Rulon Racers and building my business.

After the Endurance Coaching Summit in Boulder, CO, early August, I really had an “Ah Ha” moment of my coaching and my business. I broke down the four pillars that I have going on right now with JenRulon.com.

Here are they are:

  • 1:1 “Fearless” Triathlete Coaching
  • Rulon University (Coming Soon!)
  • Rulon Racing (Applications coming October 1st)
  • Coaching the Coach to ROCK THEIR OWN Business

(more…)

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