Sunshine in a Bottle!

We all know Vitamin D is important.  But, is it worth paying for supplements?  In his semi-annual test this winter, Coach Scott Beesley found that his Vitamin D levels dropped to 37 ng/ml from.  The ideal range for athletes is 65 to 100 ng/ml.  After a month of taking 15,000 IU per day, his Vitamin D spiked back to 93 ng/ml.  Know your numbers!  Get tested!  (and don't take more than 5,000 IU per day without doctor's instructions)  The test is quick and costs about $50.  Book a test through your doc or online through companies like Health Tests Direct.

Feature Article

Cross Country Skiing for Off-Season Cardio

by John Taipale, NASM, USAT

The most evil thing in endurance sports is getting stuck in a rut. Despite being divided amongst three sports, Triathlon can become monotonous. After working in a gym, it is apparent how many people are stuck in a rut. 

I have built some non typical off season blocks of training for the last two years. These training plans encompass very little Triathlon training and more Cross Country Skiing, just as an experiment to break up the monotony. I am more than happy – even shocked – at the results, and it has left these athletes, mentally fresh through the Triathlon season.

There is not a better sport for building cardiovascular fitness: XC skiers have the highest V02 max, they burn more Kcals/minute, and when they.....

Coach Bees was recently asked,"If you were stuck on a desert island and could only do one strength training exercise, what would it be?"  It was a tough question.  Ultimately the debate came down to heavy squats and single-leg barefoot dead lifts (aka "floor reach").  Both are key to engaging the glutes.

Strong glues are important, as they are arguably the most important muscle for avoiding knee injury.  Here's why...