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Pool WOD by Coach Jen Rulon

It’s the summer. You swim. You work out. You combine the two and you get some “Pool WOD’s.” Putting together pool WOD’s actually helped me find out a little more who I am as a business owner, and was the most satisfying group workout I’ve done. Today, I give you three Pool WOD’s by Coach Jen.  Enjoy! Ask me HERE if you have any questions!

Individual Pool WOD

Easy Breezy WOD

5:00 AMRAP

Swim 20 meters

5 Push-Ups

Swim 20 meters

5 Pull-Outs

(Do as many push-ups and pull-outs for your score)

Partner WOD (2 people)

The Swim Thruster WOD

4 RFT (Each person does 2 rounds of swimming/2 rounds of 20 DB Thrusters/10 Sit-Ups)

One Team Member swims 100 meters while the other team member does:

20 DB Thrusters

10 Sit-Ups

Team WOD (3 people)

Learning the ABC’s Pool WOD

A: 50 meter swim

B: 20 Air Squats/50 meter Kick with kick board

C: 15 Burpees/50 meter kick with kick board

A: 20 Air Squats/50 meter kick with kick board

B: 15 Burpees/50 meter kick with kick board

C: 50 meter Swim

A: 15 Burpees/ 50 meter kick with kick board

B: 50 meter swim

C: 20 Air Squats/50 meter kick with kick board

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Top Ten Strength Training Mistakes for Triathletes #6 and #5

Wikipedia tells us that strength training, when performed properly, can “provide significant functional benefits and improvement in overall health and well-being.” I call it the “Fountain of Youth.” Train correctly and you can expect bigger and stronger muscles, less fat, better joint function, and reduced potential for injuries of all kinds, as well as greater heart health.

However, to experience the benefits you need to do it the right way! I am a HUGE advocate of making sure you know what you are doing. For the next few weeks, in no particular order, you will find the “Top 10 Strength Training Mistakes to Avoid.” This is NOT only for triathletes and runners, but it is for athletes that have been doing strength training for quite some time. The next few weeks, we will be doing Dave Letterman’s “Top 10 Strength Mistakes for Triathletes.” We chatted already about 10/9 and 8/7. Click the numbers for those blogs.  And here we go:

6) Not Getting Enough Sleep

When you strength train, you are tearing down your muscles. Proper nutrition and proper rest help those muscles repair, and as you increase the amount of weight you use in your training regimen, your muscles will grow over time. You simply cannot function properly, and your muscles will never grow to their maximum size, if your body is not well rested.

The typical human being does not wear down their body during a normal day anywhere as much as a triathlete, a strength trainer, or a bodybuilder does. This means that if you are used to getting by with six hours of rest every night, you are doing your body a huge injustice if you believe that that will be enough sleep when you begin strength training. Check out my blog that I just wrote about lack of sleep and how that can affect you, your training, and life!

Why It’s Time to Prioritize Your Sleep, Triathletes

Multiple studies have shown that sleep deprivation will not only keep you from attaining your fitness and strength goals, but it also makes subtle changes to your hormone levels, and can increase levels of stress dramatically. You need sufficient sleep for so many healthy reasons, so make sure you are getting enough of it.  See blog above. Seriously: Crucial!

5) Not Working out Enough

One of the biggest and most common strength training mistakes is to allow your busy lifestyle to dictate when you work out. If you are serious about strength training for triathletes, you need to dedicate at least two days each week to a preplanned and tracked fitness regimen, along with your swimming, cycling, and running!

When you begin to lose fat, you must protect your muscle and bone by causing stress to it, since this is what causes lifting weights and strength training to kill fat and build bigger, stronger muscles. Make sure you are receiving pretty intense weight training workouts at least two days each week, and always, always, always, track your results. Off season would be ideally 3x a week for a triathlete.

Stay tuned for the next 4 lessons for Strength Training for Triathletes over the next few weeks, along with Pool WOD workouts!  I will also upload a PDF for the Top 10 Strength Training Mistakes to Avoid at the end of the series to give to you! Are you interested in At Home Workouts for Triathletes? Click the photo below:

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Jen Rulon Summer Triathlon Vlog Series – Vlog #4

Today, I talk to you all about drills on the bike trainer. Some athletes HATE the trainer, but I guarantee that you will LOVE it by the time I have worked with you!

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Top Ten Strength Training Mistakes for Triathletes #8 and #7

Wikipedia tells us that strength training, when performed properly, can “provide significant functional benefits and improvement in overall health and well-being.” I call it the “Fountain of Youth.” Train correctly and you can expect bigger and stronger muscles, less fat, better joint function, and reduced potential for injuries of all kinds, as well as greater heart health.

However, to experience the benefits you need to do it the right way! I am a HUGE advocate of making sure you know what you are doing. For the next few weeks, in no particular order, you will find the “Top 10 Strength Training Mistakes to Avoid.” This is NOT only for triathletes and runners, but it is for athletes that have been doing strength training for quite some time. The next few weeks, we will be doing Dave Letterman’s “Top 10 Strength Mistakes for Triathletes.” If you have missed #10 and #9, click HERE for those. And here we go:

8) Eating Too Much

Yes, you do need protein to build up those muscles that you tear down when you are strength training, working out, and lifting weights. But do not overdo it. Several studies have shown that extremely high levels of animal protein in a diet over a lifetime can significantly lead to your chances of contracting cancer. Aside from that, your body needs a specific amount of fuel: Not too much, and not too little.

Just as you are not eating enough (Click for blog HERE), do not go overboard on food. Just because you worked out and lifted heavy, you don’t always have to “reinforce” yourself with a donut or two, or an excess of poor choices.  Consult an expert for the nutritional aspects of strength training, form a plan for eating just what you need for your strength training, and you will be ingesting just the right amount and the correct levels of proteins and carbohydrates to deliver the best results possible. I am a HUGE advocate of Counting your Macros (Counting Fat, Protein, and Carbohydrates). Check out my nutrition page and one of the nutritionists I will work with.

VegNews.VoodooDoughnut

OH. MY. WORD. Voodoo Doughnuts!

7) Entertaining Unrealistic Expectations

Strength trainers, triathletes, bodybuilders, and other fitness-minded individuals frequently make a mistake in this area. By their very nature, people who push their minds and bodies further with every workout are always striving to become better, and that means expecting more and more. This attitude lies at the very foundation of a successful strength training regimen, but there is a fine line you have to tread when measuring results. For example, in the triathlon world, you have been doing triathlon for almost two years and training for your first Ironman Triathlon. You want to go under 10 hours. Something you may want to think about: Is it attainable? Can you do the the prescribed distance at that pace? Same thing in the gym! Leave the EGO at the door!

Remember, you should not expect to go from being a 90-pound weakling this week to Mister Olympia next week. While that is a drastic example, you may have suffered from some level of unrealistic expectations yourself in the past. By talking with coaches and experts in the strength training and fitness fields, and by being honest with yourself, you will know exactly what to expect given a specific time-frame, your current diet, and the type of workout schedule you keep.

Stay tuned for the next 6 lessons for Strength Training for Triathletes over the next few weeks, along with Pool WOD workouts!  I will also upload a bonus PDF at the end of the series for the Top 10 Strength Training Mistakes to Avoid! Are you interested in At Home Workouts for Triathletes? Click the photo below:

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How to Put a Wetsuit On in Under a Minute

“How to Put a Wetsuit On in Under a Minute.” Yep, that is right, BUT don’t you love it when things don’t always go as planned? Check out today’s video that shows that life isn’t always a box of chocolates. Thanks ROKA Sports​ for a ROCKING wetsuit, BTW!

I will put together one later on this week for you with details, but had to share this one. Still laughing. :)

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