My phone is an appendage of me
Knowledgable and sleek
All knowing and news of glee
Sometimes I hear the tone and freak!
My phone is always on for you
Waiting on a call for a ride, swim, or run
Also listening, even when blue
Listening most of all, for nothing but fun
My phone has battle wounds and a crack
It even goes in the pool from time to time
My swimmers and friends think I’m whack
But you know what? Even after the water there is a chime
Until the next time I damage it – #iwillseeya
Thanks Mike Kennedy for drying my phone today! Still works!
SwimmerJoe is Joe Auer, a masters and age group swimming / triathlete coach, writer for http://FloridaSwimNetwork.com, http://SwimmerJoe.com, and @SwimmerJoe on twitter. You can email him anytime at firstname.lastname@example.org.
photo by MERTON/OJO IMAGES PHOTO
Good article, check it out.
As you age, consider re-balancing your workout to lessen likelihood of injury
By Julie Deardorff Tribune Newspapers
In her 20s, Lori Popkewitz Alper loved the intense cardio workouts at her Boston gym. But, as her life and her body changed, so did her fitness repertoire.
During pregnancy, Alper found yoga. Soon she was pushing a jog stroller or hauling children in a double-wide bike trailer. Now 47, Alper has returned to some of the high-impact routines of her youth, but her approach has matured.
“I’m more aware of my body’s needs, and I try not to be too hard on it,” said Alper, who regularly incorporates strength training for bone health and yoga for her sanity. “(Exercise) is such an important piece of my existence — I hope it always will be.”
Age changes things
Workout programs are like 401(k)s — they need to be rebalanced over the decades, said fitness expert Tom Holland. “As we age, we need to gradually take out the risk and put in more ‘blue chip’ elements,” he said.
These four basic-yet-effective exercises — a squat, pushup, bicep curl and abdominal crunch — should remain in your program as long as you can perform them correctly, Holland said.
“When you’re young, blue chips are often perceived as being too easy, yet they are the key to creating and maintaining a strong foundation,” he said. “You may have to modify them slightly as you age — not going down as far on a squat, for example — but you keep them in as long as possible.”
As the body ages, it naturally begins to fall apart, with some functions breaking down faster than others. After age 20, the maximal amount of oxygen your body can use — also known as VO2 max — decreases by 1 percent a year in healthy men and women.
By the time you’ve hit 30, muscular strength begins to head south. But the majority of the decrease occurs after age 50, when it falls at the rate of 15 percent per decade. Bone mineral density also decreases with age; in women the rate accelerates after menopause.
What to do …
Experts say the ideal combination of exercise for healthy aging should include a combination of aerobic, strengthening and flexibility exercises.
Balance exercises are also vital in helping prevent falls, which can lead to fractures. And though higher-intensity training programs are effective, less rigorous works can be just as effective, as long as they are done consistently.
Kim Evans, 56, a fitness professional in Grand Haven, Mich., stresses functional fitness and de-emphasizes cardio as her clients age.
“Older folks still need to get up and down off of the floor, to be able to chase after grandkids and play a round of golf or tennis without having to recover for several days,” she said.
“Aging is not for sissies. You need to face it head on,” Evans said. “Pay attention to your limitations, keep up your strength, keep trying new things and have a good attitude.”
Tweaking your workout can keep you active well into your golden years. Here’s how to reduce the risk in your exercise portfolio:
… if you’re a runner
Train like a triathlete, Holland said, because if you only run, you’ll be forced by injury to switch to swimming and biking to rehabilitate overuse injuries. Swimming is beneficial because “your posture and body weight is horizontal to gravity, so you work many muscles that receive little attention when running or can become weak and prone to injuries, such as the hamstrings, abdominals and low back,” said Michele Olson, a professor of exercise physiology at Auburn University at Montgomery, Ala. “Swimming provides a top-notch cardio challenge for heart health; that’s important since heart disease risk increases markedly as we age.”
Runners don’t necessarily need to drop their hard training days, said Amby Burfoot, 66, who plans to run the Boston Marathon in April on the 45th anniversary of his 1968 title. Burfoot isn’t running as far or as fast, and he needs more recovery time. But he still runs vigorous hill repeats several times a week and alternates running with easy spinning on a recumbent bike. He eliminated his long runs — his longest is a 13-miler versus the 20-milers of his youth. “I still run marathons but don’t race them,” he said.
… if you’re a swimmer
Add gravity. Be sure to incorporate strength training, walking or anything weight bearing to help prevent the loss of bone density, said Pete McCall, an exercise physiologist with the American Council on Exercise. Also spend an equal amount of time on your back to help balance out the curves of the spine, recommends Jill Murphy, a physical therapist, licensed athletic trainer and strength and conditioning specialist in Neenah, Wis. Adding some backstroke into the mix “will stretch your pectoral muscles and work the muscles between your shoulder blades that help stabilize your spine and maintain your posture all day long,” she said.
… if you’re a cyclist
Run. “Cycling mainly involves the quadriceps muscles while running is primarily a hamstring activity,” Holland said. “When either of these muscles is too strong, injury occurs. Combining biking and running keep these muscle groups balanced, which keeps you injury-free.” Also try the stationary rower, which doesn’t put vertical pressure on the knees, McCall said.
… if you’re a bodybuilder
Try yoga. “Improve your flexibility and provide a static challenge to the muscles versus the dynamic ‘pump, pump, pump,’ rep after rep you’ve experienced with a long-term routine of bodybuilding,” Olson said.
… if you’re a tennis player
Balance the other side. “Do resistance training and in the form of dumbbells, bands and tubing to balance the strength on each side of the body,” Olson said. “If you are right-handed, most of the joints and muscles on the right side of the body will be better developed than those on the left side. With free weights, each arm has to independently hoist the weight such as shoulder presses with the left side versus the right side.”
… if you don’t work out
Start moving. “Don’t worry about weights, just get up and walk or try something fun like Zumba,” McCall said. Start with a form of cardio, such as walking, spinning or using a cardio machine. Adopt a good core-building activity, such a Pilates or use TRX to build a baseline of strength. Holland recommends exercise DVDs. “They’re ridiculously inexpensive now, you don’t have to leave home to exercise and you can find everything from tai chi to P90X,” he said. “And, if you press play enough, they really work.”
picture by MERTON/OJO IMAGES PHOTO
It’s great to see so many new people swimming and getting in shape for summer. Many of you would like to go to a swim meet, do your first triathlon, train for more triathlons, or something as simple as staying in good shape. You found the right place! Bring your friends and we can all suffer, I mean, have fun together.
Learning Efficiency in Swimming
There are many sites around the web for efficiency in swimming. They help you get a visual, and then later, I can refine it. Try these: http://www.goswim.tv/, http://usaswimming.org . A good one for freestyle – http://blip.tv/theraceclub/secret-tip-how-to-pull-underwater-drills-4933261
Do you ever feel tired or worn down? You think its just you or lack of something going on like sleep? Well, you may want to look at your eating habits, especially when training. The United States Swimming website has a good place to start. http://usaswimming.org/DesktopDefault.aspx?TabId=1546&Alias=Rainbow&Lang=en
Need to find a triathlon for you? Here is a good place to find them locally. Need National? Just change state or go the ironman or HITS sites.
http://www.trifind.com/ or http://www.ironman.com/ or http://www.hitstriathlonseries.com/
Looking for a cycling group? http://www.cflcycling.com/
Swim Meets and US Master Registration
Looking for swim meets? What about open water? http://www.usms.org/comp/event_search.php?utm_campaign=top_nav&utm_medium=events_and_results
Can someone plan a meet up?
Oviedo Ale House?
Looking forward to getting you all in shape! See you at the pool!
Valentine’s Day is made for love and cuddling, but as swimmers know, that CHLORINE SMELL can often interfere with the c-u-d-d-l-i-n-g. So, what’s a swimmer to do?
Enter Swim Spray to save the day (and love!) with three simple steps:
So, does it work? Well, our very own SwimmerJoe has tried it out and he can testify that nothing removes chlorine from swimmers’ hair and skin like Swim Spray does, so we’re giving it a hardy endorsement, especially for Valentine’s Day! Swim Spray uses a Patent Pending formula of a pH balanced vitamin C formulation. It works after the very first time!
So, stop wondering about a Valentine’s Day gift for that special swimmer in your life… Swim Spray is the answer! and we’d also like to thank Swim Spray for supporting Florida Swim Network as we cover the Orlando Grand Prix!
New note from editor: You can help remember Lorraine by donating to a campaign to raise enough money to send her niece to college. Click for more info here.
Note from editor: We’re extremely sad to report Lorraine Perkins passed at 7 pm on February 10. The world is better for having witnessed her life. We miss you, Lola!
Cancer sucks! It sucks bad! Why in the Hell haven’t we figured out how to cure it? Right now I have an age group and college swimming friend, Lorraine Perkins, who is fighting for her life and she is way too young! Lorraine Perkins, a former Florida Gator backstroker, is loved by many and the social media world is giving her all the love, thoughts, and prayers they can right now. They are praying for for comfort, as well as letting her know that she is loved by many!
All I have to say is why?
Why does it go after all the good ones? We have all had family members or friends affected by the dreaded C. Just why?
Swimming is such a close community, that all I can say is please continue to stay up on all your checkups and doctors visits. Speaking of the swimming community, give love to Lorraine Perkins. She will love it and so will her family and friends. You can do it here. http://www.facebook.com/groups/234213000049663/ or tweet using the hashtag #LoveforLola.
Cancer sucks! Fix it!
I told a swimmer this last week: “Greatness will come when the drive pushes you to do more and work harder than anyone else. Until then, you are in the same boat as everyone else. Why would you expect to be any better than the people around you doing the same thing.”
I see people and athletes doing the same thing, everyday, with no deviation. Why not be better than the next guy? Why not strive to be the best in whatever you do? If you just do even a little more than the “crowd” everyday of your life, whether in sports or business, imagine how far you would be ahead of the masses. It works, it may take time, but it works. Don’t be an average person. The body and mind are more capable than you can imagine.
Start today and make yourself better!
SwimmerJoe is Joe Auer, a masters and age group swimming / triathlete coach, writer for FloridaSwimNetwork, SwimmerJoe.com, and @SwimmerJoe on Twitter.
Have you ever seen Usain Bolt get in the zone for his 100 Meter Dash at the Olympics?
What about the swimmer Seth Vanneerden when he got ready for his ridiculously speedy 100-meter breaststroke? (Yeah, that was for you Old Timers!)
Or even Gary Hall Jr’s 50 Freestyle?
What about a unsuspecting high school athlete in the state final winning the state title.
Don’t ever underestimate the power of it. *It* is probably one of the strongest and most natural forms of power a competitor can have! It is the elusive supernatural power.
Power? Yeah… and you can learn how to develop it and use it for performance.
I’m talking hype. Some people call it adrenaline. Either way, it equates to an extra injection of power.
For me, I can create my own hype or adrenaline for races by visualizing my race before I go to bed, seeing myself win, looking at splits, stretching, reading (in the case of a triathlon—the routes), locating the other people in my age group, etc. There are many ways.
Usain Bolt mentioned above is all about the incredible lightning bolt pose for his adrenaline and hype, Seth Vanneerden would always scrape his hand on the blocks, yell, stare down the pool, and totally get pumped (very cool), Gary Hall Jr, box, dance, and punch with his boxing robe (always entertaining). In case you didn’t understand my Superman Pose reference, see this post about the actual science behind it.
Create your own hype and adrenaline!
When there is a need to fulfill an awesome dream, you’ll find the way, your way. Make your story happen!
How do you do it? What is wrong with this picture?
I was at the Blue Dolfins Halloween meet today and I saw a few young swimmers doing something wrong… The backstroke breakout!
I normally tell young athletes to concentrate on the “angle of attack” off the wall and to have a gentle angle to decrease the amount of water drag. This could be huge! How?
You coaches out there can teach the action to visual learners with the angle of your hand or a picture like the title picture (showing the swimmer what happened!), or you can get in the water! Haha! You can even explain it in parts. My favorite thing to do with the kids is to illustrate the pictures, or show another swimmer who does it great! Maybe a video on YouTube? Who knows, but I will tell you, this little step will help you tremendously…the Angle of Attack!
Here is a great way to do it...article from Active.com!
Ahhh, welcome November and cooler days, finally. Oops, what happened? Pools are closing or changing their hours! What? It’s Florida, duh! We don’t need to close, it’s always warm, right? So what’s going on?
At least in Central Florida, the pool situation is going crazy. Winter Park’s Cady Way pool, a pool where a world record has been set, and the YMCA closes it after Labor Day. What? Why? No heater, no budget.
And if a pool does not close completely, the hours are being cut in Winter Park, Oviedo, Orlando, Daytona, Maitland, Winter Garden and almost all outdoor pools in the area. There is a serious shortage of pool time once the winter months come.
Why do I care? Well, I just spent the summer months building the Blue Dolfins Mastersteam into the largest Masters group in the Central Florida area, and my last day with them was this past Friday. That’s it. No more morning practice because the calendar suddenly turns from October to November.
These pool issues kill the swimming enthusiasm, change the regular daily schedule for families, and possibly even make kids change sports.
We need to take a stand. I challenge the people that are interested building swimming and growing it in the community! Come on and help these great athletes out and keep pools open!
If you want a winter training pool, let me know! Power to the people!
Pool Closed Photo from http://fstc-atl.com/
The time is here! The early mornings, the endless afternoons, the weight room sweat, strain and oh, did I mention the big eats—are over! Time to display the awesomeness! That is a word—for swimming of course.
Get it on! The Districts weekend is now on and I am looking forward to fast results, whether unshaved and shaved, with advancement to the Regionals —where it gets really cut throat and scary for some swimmers.
What to do
What is a swimmer to do? Pray? Nah, just relax, Districts and Regionals are just meets…like the millions of others during a very long career. Just hit your starts, turns, transitions, finishes; it should be business as usual. Your coaches are very knowledgeable in how to go fast because they’ve been there. Trust what they tell you, because they see you do it everyday. If they tell you to get out fast…don’t be terrified of dying, don’t be afraid. Unleash hell, concentrate and stay focused. Go out hard with the backlog you built up! Your foundation will help you succeed.
Don’t do anything out of the ordinary. Same food and drink as normal. Don’t overeat cookies from the meet parties the days before. Drinking tons of Gatorade or high calorie drinks are not needed. You are not training here, just competing. The better you feel, the more comfortable you are, the faster you will be. Just keep your water intake normal, don’t forget that. A few good notes on food and drink.
As you progress from Districts to Regions to State, sleep is a huge part of taper. When you are at rest your body is repairing itself for maximum speed. Get plenty of it, at least 8 hours a night. I like my swimmers to get 10. Here is a good read I found on about.com.
Stretching is extremely valuable for swimming fast and muscle recovery. Remember, the faster you recover, the harder you can train, so get at it. Take a look at how to do it.
So guys, take care of your engine, and swim with confidence. The time has come to perform. Follow the items above and it should be no problem.