page two Quote of the month "The difference between a good athlete and a top athlete is the top athlete will do the mundane things when nobody's looking." --- Susan True Tim Sells at CO Cyclo Cross Series The Holiday Schedule So the holidays are here and you have family to entertain,
shopping, and maybe even travel to get in – here are my Tips for
the Holidays: n Nutrition: Eat a big breakfast – hopefully this will keep the hunger pangs away when that big tin of popcorn goes by your desk
at work or the plate of brownies is sitting in the break room with
your name on it. Eat big early and eat healthy – fruit, nuts,
vegetables – don’t put on 5 lbs. of weight for a few moments of
pleasure. n Stretching – how many of you get stressed during the holidays? Take 5-10 minutes each day to stretch – just relax and don’t think.
Forget about everything. Give your body and your mind a break. n Meditation – give yourself a few minutes a day to prepare for the next day – most likely there is a lot on your plate in the next few
weeks so take some time to mentally prepare to deal with all the
stress n Training – I get this question all the time – if I only have a few hours to workout which workouts would I do? Depending on
where you are with your training program – I think the following
workouts will do nicely: Swim – 2x per week – one day will be drill focus – maybe 1500 yards total – count your strokes per length. The other day will be a
set of 100 yard repeats with short rest. Make these around the
same pace as your T-Pace (Time Trial Pace). Bike – 2x per week – make one day a drill focus – focus on one leg spinning – take the other leg completely out of the pedals. This
will teach you where your dead spot is very quickly. Ten minutes of
one leg spinning is efficient. The other workout will be a high end
aerobic workout – maybe 5x5 minutes mixing up Zone 1 – to high
zone 2 – play with your heart rate and teach yourself the idea of
keeping it under control. Run – 2-3x per week – nothing keeps the metabolism burning like running – running for 10 minutes is much better then nothing at
all. One day go out there and run 10 minutes with some drills
mixed in like skipping, butt kicks, high knees, etc. Another day
could be some short 20 second pick ups. And lastly the cornerstone    of every fitness program; if you can manage it a long run is always
   a great workout – 60-90 minutes at a very easy conversational
   pace will do wonders to keep you fit!
So those are my ideas to keep your energy high and your weight
down – enjoy the holidays and remember that one short workout
per day is better then staying on the couch! Steven Montoya at the Firebird Triathlon