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racelab
News  February 4th, 2013
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Dear team!   
 

Train slow...to get fast...

This may be the most difficult concept for athletes to understand.

The general thought is...in order to race fast you need to train fast, right?

Well, this is only partly true.

When training for an endurance event the training method changes drastically!

 

Did you know that a 5K (3.1 miles) run is already considered an endurance event?

Most of you are training for events longer than 15 minutes, so you are considered an endurance athlete and your events are considered long distance.

 

In order to prepare the body to complete a long distance event at the fastest pace possible, it is necessary for specific physiological adaptations to take place. 

The training plan has to be designed with that goal in mind and taking into consideration many factors unique to each athlete.

Each workout has a specific purpose and we can only get the benefit of that particular workout if done at the right intensity.

 

Some adaptations happen when we train at a high intensity, and others can only happen when we train at a low intensity. Failing to do the workouts at the correct intensity will not create the results we are looking for and it is often a waste of time and energy.

 

There are no short cuts to achieve these physiological adaptations. It takes time for the body to change the way it processes energy and to improve efficiency. 

Training faster than specified will not allow your body to make these changes.

Train correctly and besides seeing real results you'll also get nice bonuses:

- shorter and better recovery rate

- decrease risk of injury and physical / mental burn out

- more efficient training

- ability to train consistent 

- faster times in all distances

 

Patience is a virtue...as they say!

Well, it cannot be more true in this situation. 

Athletes who have the patience and discipline to follow the plan and stay in the correct intensity (aka Heart Rate) are the ones who see bigger improvements. On the long haul, they become stronger, more efficient and faster athletes, who will see constant positive results in training and racing. 

 

This is not magic...it is science!

 

HAPPY TRAINING!

Bettina Warnholtz
CONGRATULATIONS!

Our team did a fantastic job again last weekend!
It was great to see the racelab yellow in Sedona, San Tan, Desert Classic, Retro Run, x-Terra McDowell, Runner's Den and even at the Michigan Marathon, and at the training sessions as well.
We had a few age group podium finishers:
Andy Krebs and Ron Pina, both placed 2nd in their age group at the X-Terra race. Andy was 5th overall! 
Lito Silla was 2nd in his age group at the Sedona Marathon. Cory Hove ran his 9th marathon out of his 50 marathon goal! For sure the coldest of them all!

We are very proud of the effort and dedication of all our athletes. Unfortunately we cannot name everybody, but if you placed or PR'd in any race, please let us know so that we can mention you next time!
TEAM MONTHLY MEETING  

James Bonnett will be talking about ultra marathoning!
James started running at age 4 and did his first ultra-marathon at age 9. 
He has been running for over 20 years and has completed many of the toughest ultra races in the country. He will be sharing his experiences, stories and tips with all of us.
We hope to see you all there and to spend a great time ...as always! 

Wednesday, February 6th
6:30 PM
We are meeting at a new location this time!
Broadway Rd and Roosevelt Rd. 
Northeast corner

Please RSVP at Johann@racelab.com 
NEXT BIG racelab EVENTS
 
In the next three weekends we have the longest team races of the year:
 
24 Hr of OLD PUEBLO Mtn. Bike - Feb. 16th & 17th
RAGNAR RELAY - Feb. 22nd & 23rd
OLD PUEBO 50 Miler - Mar. 2nd

There are more races going on those days, but these are the longest.
Our athletes have been very dedicated and training hard. Some of them are doing two of these three races.
The support and the motivation that the team has given them is great and we wish them all the best!
 
March 24th
This race is one of the nicest half marathons in Arizona and we would like to take a big team and enjoy the nice views and weather. We are planning a big Tucson Weekend: Mount Lemon bike ride on Saturday and then the Half Marathon on Sunday. For those training for a big triathlon this could be a great training weekend. Or just do one of the two activities and enjoy the whole weekend with the team!

April 27th
We hope you all signed up already for this fun weekend!
If you need a place to stay please post it on the racelab group on Facebook. There are many racelabbers wanting to share the condo to safe money. 
Also, we are going to have a caravan on Friday April 26th around 9:00 AM if you want to drive together. 
More information coming soon!
 
VINEMAN 70.3
July 14th
Like last time, we (the Warnholtz) will drive to Sonoma and pull the trailer with bikes. If you would like us to transport your bike contact patrick@racelab.com.
Many of us rented a house... if you are looking for a place to stay please post in on the racelab group on Facebook.
FUNCTIONAL STRENGTH TRAINING
 
Functional strength testing
Most injuries are caused by muscle strength imbalances and/or incorrect technique. Finding, addressing and correcting these strength imbalances and movement deficiencies can help avoid injuries before they happen and will improve your technique and efficiency. 
One-on-one sessions will allow us to recognize your specific weakness areas using video analysis, movement tests and visual observation. 
These sessions can be held at your house or at any public park or track. We will then create a specific customized strength program to target these weaknesses and imbalances. 
Reassessments are recommended every 2 weeks. 

Cycling One-on-ones
Cycling is the discipline which seems to get the least form focus, compared to running and swimming. Never the less cycling has a technique too and considering that the cycling part is usually the longest portion in a triathlon (both in distance and time) it deserves more attention. 
This is why we are now offering one-on-one sessions in cycling technique and power. A great technique can increase your efficiency, speed, comfort and make cycling more enjoyable. Combing pedal drills, posture/position drills as well as interval style efforts we will be able to help you get to the next level in your bike performance.

For more information and to schedule an appointment contact:

Patrick Warnholtz 
patrick@racelab.com

racelab Cycling Coach
Functional Training Coach
USA Triathlon Level 1 Certified Coach
USA Cycling Level 3 Certified Coach
2013 racelab team events

PLEASE talk to Coach to see which races are good for you and to plan your training and racing season. 
 
February
2/15-17 - 24 Hours in the Old Pueblo - mountain biking
2/21 - Thursday Adventure Run - Tempe
2/22-23 - Ragnar Del Sol
2/23 - Elephant Mountain - trail running

March
3/2 - Old Pueblo 50 - ultramarathon
3/7 - Thursday Adventure Run - Scottsdale
3/21 - Thursday Adventure Run - Tempe
3/23 - Mesquite Canyon - trail running
3/24 - x-terra Black Canyon - trail running
3/24 - Arizona Distance Classic - half marathon

April
4/4 - Thursday Adventure Run - Scottsdale
4/18 - Thursday Adventure Run - Tempe
4/27 - Rocky Point Triathlon & Beach Fiesta - We are directly involved in the organization of this event and we can promise that this year it's going to be AWESOME!! You can choose from a Sprint or Olympic triathlon or a 10K or 5K run, so there's an event for everyone! Plus, the party afterwards is the best party on this side of the equator. Don't miss out on this awesome weekend!

May
5/2 - Thursday Adventure Run - Scottsdale
5/16 - Thursday Adventure Run - Tempe
5/18 - Run Drenched Phoenix - this is a new event this year and it looks like a TON of fun. We'll basically run a 5K as a team, while shooting each other with water guns and getting soaked and drenched and having a great time. Join us and sign up now!

Other Races
6/1 - Barn Burner - mountain bike
7/14 - Vineman 70.3 - triathlon
10/6 - Urban Dirt Triathlon - off road tri
10/20 - Soma Triathlon - half ironman

Let us know which ones you plan on attending and we will look forward to seeing you out there! We will not be able to set up a racelab tent in all of these events, but we look forward to seeing racelab represented!
Happy New Year!!

GROUP TRAINING SESSIONS
-----------------------------
  
 THIS WEEKEND
 
Saturday
February 9th
 
8:00 AM
Denny's on Shea Blvd

 

----------------------------- 
 
Sunday
February 10th
 
7:00 AM 
Dreamy Draw Recreation Area

 

12:00 PM
Sun Devil Fitness Complex, Tempe
 
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WEEKLY GROUP TRAINING SESSIONS

Monday

6:00 AM
SWIM SESSION
Scottsdale
-------------------------

Tuesday

6:00 AM
SWIM SESSION
Tempe
 
7:00 PM
TRACK WORKOUT
Tempe 
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Wednesday

5:30 AM
TRACK WORKOUT
Paradise Valley
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Thursday

6:00 AM
SWIM SESSION
Scottsdale

5:00 PM
BIKE RIDE
Via Linda & Mtn. View
Scottsdale
PLEASE RSVP 
-------------------------
 
Friday 

6:00 AM
SWIM SESSION
Tempe 
----------------------------- 
 
 NEXT WEEKEND
(check website calendar for updates)
 
Saturday
February 16th

  

7:00 AM
TRAIL RUN
Tempe Beach Park
Papago Trails
  
8:00 AM
South Mountain
 

RACE

Skirt Chaser 5K

  

----------------------------- 
February  
16th-17th
 
 RACE
Tucson, AZ
 
-----------------------------
 
Sunday
February 17th

 

RACE

Lost Dutchman Marathon & Half

 

CANCELLED DUE TO RACE
 
 
SWIM SESSION
CANCELLED DUE TO RACE
-----------------------------
 
 more information click here:

 

 

WELCOME

We welcome our newest racelab members!
 
Mike Whitesides 
IMAZ
 
Bob Sprinz 
RNR SD Marathon
 
Ryan Alexander
Leadman

looking forward to training and racing with you!
 racelab in Facebook

 

We have two racelab accounts in Facebook. 
The racelab page is open to the public. It serves as an informational tool to let the public know what we are about and what we do.

 

The racelab group is a closed group, where only active team members are accepted. This account serves as a tool for the team members communicate in a more controlled environment. 
Please make sure you belong to both accounts so that you don't miss important information. 

Contact Information
info@racelab.com
www.racelab.com
480-502-9975

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