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<channel>
	<title>Running &#8211; Zoom Performance</title>
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	<link>https://getzoomperformance.com</link>
	<description>Reach your next level</description>
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		<title>Meet the Coach: Danna Herrick</title>
		<link>https://getzoomperformance.com/meet-the-coach-danna-herrick/</link>
		
		<dc:creator><![CDATA[Zoom Performance]]></dc:creator>
		<pubDate>Tue, 16 Jun 2020 11:56:00 +0000</pubDate>
				<category><![CDATA[Running]]></category>
		<category><![CDATA[Triathlon]]></category>
		<guid isPermaLink="false">https://getzoomperformance.com/?p=239267</guid>

					<description><![CDATA[Want to learn more about the Zoom Performance team of coaches? We will be highlighting one coach at a time, giving you the opportunity to learn what makes them tick, how they came to join the team, and their best advice to athletes! Next up, is Coach Danna. We asked her to share a little ...]]></description>
										<content:encoded><![CDATA[
<p class="wp-block-paragraph">Want to learn more about the Zoom Performance team
of coaches? We will be highlighting one coach at a time, giving you the
opportunity to learn what makes them tick, how they came to join the team, and
their best advice to athletes!</p>



<p class="wp-block-paragraph">Next up, is Coach Danna. We asked her to share a little about herself. We hope you enjoy this little look behind the scenes!</p>



<ul class="wp-block-list"><li>Name: Danna Herrick</li><li>Hometown:&nbsp;</li><li>Boone→ Kirksville, Missouri →&nbsp; Des Moines → Michigan → Des Moines…&nbsp;by way of Childhood, College, Physical Therapy School, Career, Professional Running, Coaching&#8230;and the adventure continues!</li><li>Family: Wife to Justin and Dog-Mom to Hawi, our 7 year old goldendoodle</li><li>High School: Boone High School (2005)</li><li>College: Truman State University (2009), Des Moines University (2012)</li><li>Degree: Bachelor of Exercise Science and minor in Spanish, Doctorate in Physical Therapy</li><li>Athletic background: High school – cross-country, basketball, track, softball, dance; College – cross-country and track &amp; field</li><li>Areas of specialty or expertise: Run coaching, gait analysis, movement analysis</li><li>How did you get into coaching: I have been fortunate to have had the guidance of many exceptional coaches and mentors throughout my athletic career. Those individuals each played a role in developing me into the woman I am today and influenced my path beyond running. I want to give back to the sport and to share my knowledge, passion, and joy for the journey beyond the finish line.</li><li>Activities outside of training/coaching: Hiking, indulging at local breweries, doodle dates, traveling</li><li>Favorite memory from racing: That’s a tie&#8230;Qualifying for and racing at the Ironman World Championships with Justin (2015) and the USA Olympic Marathon Trials (2020) with my entire family and A-Team, all celebrating the experience together.&nbsp;</li><li>First job or strangest job you’ve ever had: I detasseled corn fields north of Boone for 6 weeks the summer before 7th grade. I spent my entire paycheck on a 5 disc CD player in order to rotate Ace of Base, Spice Girls, Jock Jams, MTV Party To Go, and (likely) a Napster-burned disc on “shuffle”.&nbsp;</li><li>One piece of advice you give (or would like to give) to every athlete: Training for any sport can seem long&#8230;but life is short. Choose joy along the journey. As rewarding as the finish is, the middle &#8211; the becoming on the path is the real party. Dance and celebrate where you are today.</li><li>Favorite race you’ve ever done: Boston Marathon (2017), Ome 30k in Japan (2018), and Frankfurt Marathon (2018). I would love to get my arse on a triathlon bike again&#8230; I hear Mont Tremblant is a European escape in disguise.</li><li>Favorite place where you’d love to go to train: Muskoka, Canada</li><li>Stupid human trick you can perform or other unique talent you have: Dancing&#8230;a stupid human trick or a unique talent? That’s up for debate.</li><li>Any other interesting facts or things you’d like people to know about you: I considered myself a “runner” until I met and married Justin. 2 days after he raced the Ironman World Championships (2012) we celebrated our honeymoon on the island of Kauai. Over a plate of pancakes and coconut syrup, I said “I want to race an Ironman before we have kids someday”&#8230; 3 years later, we stood together on the startline in Kona and I realized I wasn’t just a “runner.” I no longer label myself or measure where I think the ceiling is… the truth lies in the people I surround myself with, the challenges they help me leap toward, and the beauty of life when we say ‘yes’ to adventure and to ‘the sky&#8217;s the limit.’</li></ul>
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		<item>
		<title>Strength Training for Endurance Sports</title>
		<link>https://getzoomperformance.com/strength-training-endurance-sports/</link>
		
		<dc:creator><![CDATA[Matthew Zepeda]]></dc:creator>
		<pubDate>Tue, 20 Jun 2017 19:13:59 +0000</pubDate>
				<category><![CDATA[Cycling]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Triathlon]]></category>
		<guid isPermaLink="false">https://getzoomperformance.com/wordpress/?p=239150</guid>

					<description><![CDATA[Strength training is a component of fitness often overlooked by endurance athletes. The excuse often heard is, “I’ve got limited time to train and don’t want to take time away from my sport.” The irony is that by incorporating strength training into your training program, you can make big gains in your desired specific sport, ...]]></description>
										<content:encoded><![CDATA[<p>Strength training is a component of fitness often overlooked by endurance athletes. The excuse often heard is, “I’ve got limited time to train and don’t want to take time away from my sport.” The irony is that by incorporating strength training into your training program, you can make big gains in your desired specific sport, without even actually doing that activity! The composition of your strength program will change depending on what time of the year it is, but it should always be present for optimal performance. Identify strengths and weakness and which exercises are most effective for your sport and then commit to it!</p>
<ol>
<li>Injury Prevention: Resistance exercises strength the bones, muscles, ligaments, and tendons. Repeated movements in endurance sports stress certain body parts, so strength training helps our bodies become better able to endure these repeated stresses.</li>
<li>Speed: Resistance training improves both muscular strength AND endurance. This allows you to continue to deliver maximum output throughout a workout and delays fatigue, thus making you faster!</li>
<li>Power: Muscular power is also increased. This is especially important for shorter distance endurance activities such as sprint/Olympic triathlons, 5-10k runs, and cycling races of all disciplines. You’ll be able to respond quickly to changes in speed and then recover from those efforts so that you can do it again.</li>
<li>Body Composition: Strength training decreases body fat and increases lean tissue. The less unnecessary body weight endurance athletes have to carry, the easier it is on the body.</li>
<li>Confidence: You’ll look and feel better about yourself if you have a toned, lean, and strong body. This translates into overall greater self-confidence which helps in all areas of life.</li>
<li>Mental Health: If you go through the whole year without mixing up your exercise routine, you are going to begin to experience burn out. Incorporating different types of exercise can help to keep you motivated. Strength training is also a great activity to do with a friend who has similar goals!</li>
</ol>
<p>As with any type of training, it is important to listen to your body. When you first begin incorporating strength work into your program, you will probably feel more fatigued during your sport specific workouts. Being consistent is important because your body will begin to adapt to the new stresses. Then you will begin to enjoy all of the great benefits of strength training!</p>
<p>&nbsp;</p>
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		<title>Beat the Heat:  Essential Racing Strategies for Hot Weather</title>
		<link>https://getzoomperformance.com/racing-strategies-for-hot-weather/</link>
		
		<dc:creator><![CDATA[Zoom Performance]]></dc:creator>
		<pubDate>Mon, 20 Jun 2016 17:52:23 +0000</pubDate>
				<category><![CDATA[Running]]></category>
		<category><![CDATA[Triathlon]]></category>
		<guid isPermaLink="false">https://getzoomperformance.com/wordpress/?p=239032</guid>

					<description><![CDATA[When nearing a race, few things can be as disheartening as an extended forecast with temps north of 80 degrees.  This is because experienced athletes know that of the many race day challenges, extreme heat presents a unique and dangerous wildcard.  This makes adapting your preparation, approach and execution crucial to ensuring you have a ...]]></description>
										<content:encoded><![CDATA[<p>When nearing a race, few things can be as disheartening as an extended forecast with temps north of 80 degrees.  This is because experienced athletes know that of the many race day challenges, extreme heat presents a unique and dangerous wildcard.  This makes adapting your preparation, approach and execution crucial to ensuring you have a successful day.</p>
<p>Athletes have two options to help mitigate the effects of heat – acclimate to it, or make accommodations because of it.  Most leverage a combination of both.</p>
<p><strong>Acclimation<br />
</strong>To truly acclimate to extreme conditions, experts recommend two full weeks of daily workouts in race conditions.  These should last at least an hour each with the exception of the final two days before the race.</p>
<p>While brilliant in theory, this is increasingly infeasible for many athletes who may be traveling for a race, faced with time constraints or finishing a taper.  Those athletes may need to get creative and focus their efforts on partial acclimation.</p>
<p>A few best practices include…</p>
<ul>
<li><strong>Fake it</strong>&#8211; Do your best to approximate race day conditions with any of your remaining workouts. This may mean training in layers and indoors to reduce airflow.  It may also require the use of a humidifier or dehumidifier.</li>
<li><strong>Start early and modestly- </strong>Any heat training plan should ramp up gradually. Carefully monitor your body’s signals and markedly increase <a href="https://getzoomperformance.com/wordpress/personal-hydration-needs-overview/">hydration</a> and electrolyte ingestion before and after.</li>
<li><strong>Change travel plans</strong>&#8211; If you are traveling for a race, arrive as early as possible. While two weeks may not be an option, even 3-5 days of light training on site can make a huge difference.</li>
</ul>
<p><strong>Accommodation<br />
</strong>Even with proper acclimation, making accommodations for the heat requires changes to every portion of your plan.</p>
<p>Pre-Race</p>
<ul>
<li><strong>Re-assess your goals</strong> – Accept that PR’s in heat are a pipe dream. Redefine success and plan to reduce your pace 10% for the first quarter of the race.  Mentally prepare yourself that you may end up even slower than that.</li>
<li><strong>Significantly increase hydration</strong> &#8211; It should go without saying, but pre-race hydration is crucial in heat. Your plan should incorporate more than just water.  Sports drinks or dietary additives with electrolytes and glucose are also necessary to build up stores in your body.</li>
<li><strong>Try natural sodium loading</strong> &#8211; The days of athletes ingesting salt tablets are thankfully behind us, but amping up sodium intake moderately is a good idea the day before the race. Sports drinks and some extra table salt on your dinner the night before can provide more than enough.</li>
</ul>
<p>Race Day</p>
<ul>
<li><strong>Consider pre-cooling</strong>&#8211; Reducing your starting core temperature can yield significant benefits. Race day tactics may include a light cool breakfast, a cold shower, a smoothie or cooling vest.</li>
<li><strong>Obsess about hydration- </strong>Liberal use of sports drinks before and during your race is a must.</li>
<li><strong>Ignore your watch</strong>&#8211; Make sure you are gauging your pace based on your level effort and not your time. Be diligent about implementing your plan of a 10% reduction in speed at the start.  Re-assess this throughout the race.</li>
<li><strong>Know your limits-</strong> Listen carefully to your body and heed any warning signs including excessive or early fatigue, dizziness, lightheadedness or cramping. There is a difference between toughing it out and hurting yourself. Pulling over for a minute or two, walking or even dropping out of a race are preferable (and cheaper) than an ambulance ride.</li>
</ul>
<p><strong>The Bottom Line<br />
</strong>The biggest challenge athletes often face in managing heat on race day involves checking their ego.  Endurance athletes are driven, tough and relentless.  These are some of the positive attributes that make them successful, but they can also lead to overexertion on a hot day.</p>
<p>Remember, heat isn’t an obstacle to overcome, rather a challenge you must accommodate.  When racing in extreme heat an athlete’s most important asset is their adaptability.</p>
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		<title>Optimize Your Training with Metrics &#038; Testing</title>
		<link>https://getzoomperformance.com/numbers-say-optimize-training-metrics-testing/</link>
		
		<dc:creator><![CDATA[Zoom Performance]]></dc:creator>
		<pubDate>Fri, 20 May 2016 17:00:04 +0000</pubDate>
				<category><![CDATA[Cycling]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Triathlon]]></category>
		<guid isPermaLink="false">https://getzoomperformance.com/wordpress/?p=239011</guid>

					<description><![CDATA[For many casual endurance athletes, assessing performance and tracking metrics begins and ends with a training journal.  Athletes diligently chart training mileage along with their performance on race day, using the limited data set to tweak their recipe and improve. While this approach can be effective for moderate gains, the science of training has much ...]]></description>
										<content:encoded><![CDATA[<p>For many casual endurance athletes, assessing performance and tracking metrics begins and ends with a training journal.  Athletes diligently chart training mileage along with their performance on race day, using the limited data set to tweak their recipe and improve.</p>
<p>While this approach can be effective for moderate gains, the science of training has much more to offer.  By applying a little science and technology, athletes can fine-tune mechanics, manage a nutrition plan, and supercharge their training.</p>
<p>At the heart of this is establishing metrics through testing.  A basic understanding of three categories of testing and several tests within each can help athletes understand how exercise science can help them reach peak performance.</p>
<blockquote><p><strong>Mechanics Testing</strong><br />
Mechanics tests are designed to improve form and efficiency.  Optimal form can be key in reducing the likelihood of injury while also increasing power and stamina.  A few popular tests are below.</p>
<p><a href="https://getzoomperformance.com/wordpress/services/movement-analysis/">Movement Analysis</a><br />
How does it work?<br />
This is a one hour assessment across a variety of weight bearing and stretching disciplines delivered by a certified coach.</p>
<p>What is the outcome of this test?<br />
Athletes receive a functional strength and movement assessment, a consultation and a six-week program outlining how to improve.</p>
<p>How would I use this?<br />
Joint mobility and strength are different in every athlete, an assessment of yours is key to adapting your training and style to reduce injuries and improve deficiencies.</p>
<p><a href="https://getzoomperformance.com/wordpress/services/gait-analysis/">Running-  Gait Analysis</a><br />
How does it work?<br />
Test involves a short workout on a treadmill equipped with video to capture your running form.</p>
<p>What is the outcome of this test?<br />
A full critique of every component of your stride by a certified coach&#8211; knee bend, foot strike, upper body positioning, etc.  Coach will deliver suggestions to improve both form and efficiency</p>
<p>How would I use this?<br />
An efficient stride means reduced effort, increased stamina and resilience</p>
<p><a href="https://getzoomperformance.com/wordpress/services/spin-scan/">Cycling &#8211; Spin Scan</a><br />
How does it work?<br />
A coach-supervised workout on your bike while computer-monitored via a special training device</p>
<p>What is the outcome of this test?<br />
Following your workout you will receive a graphic map of your entire pedal stroke &#8211; defining any dead spots, areas that need work or inefficiencies</p>
<p>How would I use this?<br />
Frequently small changes can yield large results.  An efficient pedal stroke means reduced effort, increased power and efficiency.</p></blockquote>
<blockquote><p><strong>Nutritional Guidance</strong><br />
Used to dial in the right mix of fuel to aid in training goals.</p>
<p><a href="https://getzoomperformance.com/wordpress/services/metabolic-testing/"><strong>Resting Metabolic Rate (RMR)</strong></a><strong><br />
</strong>How does it work?<br />
Following a 12-hour fast, athletes sit comfortably while a machine assesses them</p>
<p>What is the outcome of this test?<br />
This test defines your daily caloric burn baseline broken down by food type (carbs vs fat).   In short, a map of how your body uses food.</p>
<p>How would I use this?<br />
Armed with this information an optimal nutrition plan can be built based on your goals, adapted specifically to your body’s metabolism.  This aligns the precise mix of food needed to fuel positive outcomes.</p></blockquote>
<blockquote><p><strong>Overall Fitness Level</strong><strong><br />
</strong>Used to improve overall fitness level and efficiency in converting effort into energy</p>
<p><a href="https://getzoomperformance.com/wordpress/services/metabolic-testing/"><strong>VO<sup>2</sup> Max Test</strong></a><br />
How does it work?<br />
This test consists of exertion on a treadmill or bike trainer at varying levels of intensity</p>
<p>What is the outcome of this test?<br />
A clear picture of your optimal heartrate training zones, your oxygen consumption and carbohydrate utilization</p>
<p>How would I use this?<br />
Defining a clear picture of caloric burn in each training zone can help determine which level of effort is sustainable.  This can help tailor workouts and define nutritional needs while training or competing.</p>
<p><a href="https://getzoomperformance.com/wordpress/services/ftp/"><strong>Threshold Power Test</strong></a><strong><br />
</strong>How does it work?<br />
Test requires a 35-minute, high effort bike workout on a trainer, preceded by a warmup and finishing with a cooldown</p>
<p>What is the outcome of this test?<br />
An objective measurement of the amount of power generated in every portion a race.</p>
<p>How would I use this?<br />
This test delivers a better understanding of the various training zones used during exercise. Understanding these zones can aid optimal workout construction.  Multiple tests can also be used to track improvements over time.</p></blockquote>
<p>Each of these assessments are administered by certified coaches at the state of the art Zoom Performance Center.  To learn more about how these and other tools can help you reach your next level, set up a <a href="https://getzoomperformance.com/wordpress/contact/">free consultation</a> today.</p>
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		<title>Zoom Performance Partners with Iowa Mountain Bike Championship Series</title>
		<link>https://getzoomperformance.com/238964-2/</link>
		
		<dc:creator><![CDATA[Julie Kirkpatrick]]></dc:creator>
		<pubDate>Wed, 23 Mar 2016 19:41:53 +0000</pubDate>
				<category><![CDATA[Announcements]]></category>
		<category><![CDATA[Company]]></category>
		<category><![CDATA[Cycling]]></category>
		<category><![CDATA[News]]></category>
		<category><![CDATA[Running]]></category>
		<guid isPermaLink="false">https://getzoomperformance.com/wordpress/?p=238964</guid>

					<description><![CDATA[Zoom Performance is excited to announce a new partnership with the Iowa Mountain Bike Championship Series (IMBCS) for 2016! We’re joining forces with the organizers of the mountain bike racing scene in Iowa to help open the door to those who want to try the sport for the first time, as well as support racers ...]]></description>
										<content:encoded><![CDATA[<p>Zoom Performance is excited to announce a new partnership with the Iowa Mountain Bike Championship Series (IMBCS) for 2016! We’re joining forces with the organizers of the mountain bike racing scene in Iowa to help open the door to those who want to try the sport for the first time, as well as support racers who already know the joy of speeding through the woods on race day.</p>
<p>We’ll be offering free beginner training programs for mountain bikers and trail runners, a mountain bike clinic for women of all abilities, race course pre-rides at selected venues, a monthly blog full of training tips, some valuable awards for race and series winners, and more.</p>
<p>With the first race of the season less than a month away, we invite you to check out the IMBCS website at <a href="http://imbcs.org" target="_blank">imbcs.org</a> for a full listing of race dates and locations. Click “Like” on the Facebook pages of Zoom Performance and the IMBCS for updates on all of our exciting events and offerings. We can’t wait to see you out on the trails!</p>
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		<title>Your Personal Hydration Needs: An Overview</title>
		<link>https://getzoomperformance.com/personal-hydration-needs-overview/</link>
		
		<dc:creator><![CDATA[Zoom Performance]]></dc:creator>
		<pubDate>Wed, 16 Mar 2016 19:01:52 +0000</pubDate>
				<category><![CDATA[Cycling]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Triathlon]]></category>
		<guid isPermaLink="false">https://getzoomperformance.com/wordpress/?p=238951</guid>

					<description><![CDATA[Congratulations! You made it. You have survived another Iowa winter, or at least, like, 90% of it. It still might snow at the beginning of May, but we all can feel warmer temperatures lurking around the corner. It is only a matter of time before garage rides are a thing of the past and only ...]]></description>
										<content:encoded><![CDATA[<p>Congratulations! You made it. You have survived another Iowa winter, or at least, like, 90% of it. It still might snow at the beginning of May, but we all can feel warmer temperatures lurking around the corner. It is only a matter of time before garage rides are a thing of the past and only a tiny spec in the future of “next season…”</p>
<p>Hold on. Sorry, I may have gotten a little carried away. Before we get too far ahead of ourselves, riding off into our magical 80-degree sunset, let’s chat about hydration. Although it may seem that hydration is more important to address when we are experiencing those 80-90 degree days, winter hydration is also a matter we must discuss. Luckily, we are in that confusing (and somewhat awkward) transition period where we don’t know if we should bust out the shorts or spare everyone the pain and agony of pale legs for a few more weeks. Fortunately the principles for maintaining hydration throughout the year are fairly consistent. Hydration is a pertinent topic that, as endurance athletes, we mistakenly overlook. We are all likely guilty of blaming a poor workout or race on a lack of fitness, fatigue, or other contributing factors, but did you ever stop and consider it could have been due to a lack of hydration?</p>
<p>A deficit of just 2% or more body weight during activity or competition is classified as dehydration. (For a 150# person, that would mean a 3# weight loss during a long workout or race. Have you ever finished a workout or race 3 pounds lighter than you were when you started? That, my friends, is dehydration.) A 3% deficit leads to significantly impaired aerobic performance. Dehydration can cause muscle cramps, nausea, headaches, dizziness, confusion, weakness, lack of balance, and can hinder your inability to concentrate. Dehydration causes your body temperature to raise, your heart to beat faster, more glycogen than fat to burn as fuel, and ultimately will make exercise seem harder than it would if you were sufficiently hydrated.</p>
<p>So how much fluid is necessary? As a general rule of thumb, I typically suggest taking your body weight divided by two and that number, in ounces, is the amount of fluid one should consume in one day. Of course, on long workout days that number should likely increase (keep reading, I’ll get to that). About 20% of one’s total fluid intake in a day may come from foods like fruits, vegetables, soups, or broth. Drinks like milk, coffee, soda, sports drinks and juice technically count towards your total, however, I would suggest a majority of your intake come from the good ole H20.</p>
<p>Water is essential for our body to function. In blood, water helps to transport glucose, oxygen, and fats to muscles and carries away things like lactic acid. Water absorbs heat from your muscles, dissipates it through sweat, and regulates body temperature. In urine, water eliminates metabolic waste products. The darker the urine, the more concentrated the wastes. Dark urine is bad, light urine is good. Got it? Good.</p>
<p>So what about hydration before, during, and after a workout?</p>
<p><strong>Prior to exercise</strong>, the goal is to achieve water balance before you even begin your workout. It may take 8–12 hours to properly hydrate before a workout, depending on the intensity. If you hydrate with a drink containing sodium or eat a few salty snacks with your water or hydration of choice, your body may retain some fluid so it doesn’t go in one end and out the other. At the very least, shoot for 14-20 ounces of water within 2 hours of starting your workout.</p>
<p><strong>For hydration during exercise</strong>, consume 6-12 ounces of water, or electrolyte drink, every 15-20 minutes as tolerated. For workouts lasting longer than 60 minutes, use a sports drink containing 6-8% carbohydrate concentration to help meet your fluid needs.</p>
<p><strong>After exercise</strong>, for every pound of body weight lost, replace with 16–24 ounces of water or electrolyte beverage within 6 hours. If you choose to rehydrate with a sports drink or chocolate milk, then you can count the carbohydrate and/or protein towards your recovery nutrition needs. If you have found yourself severely dehydrated, it may take 24-48 hours to fully replenish fluid needs. Sip slowly and consistently to enhance fluid retention.</p>
<p>An individualized hydration strategy could be the difference maker in your race plan. Not only is the fluid itself important in the successful outcome of your performance, it also will enhance the absorption of any race fuel being used. For shorter races, being adequately hydrated before the race is just as important as it is for longer efforts. Contact me if you are interested in setting up your individualized plan.</p>
<p>Ellen Davis, RD, LD<br />
DavisSportsNutrition@gmail.com</p>
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		<title>A Rising Tide: Four Powerful Benefits of Group Workouts</title>
		<link>https://getzoomperformance.com/a-rising-tide-four-powerful-benefits-of-group-workouts/</link>
		
		<dc:creator><![CDATA[Zoom Performance]]></dc:creator>
		<pubDate>Wed, 17 Feb 2016 20:07:32 +0000</pubDate>
				<category><![CDATA[Cycling]]></category>
		<category><![CDATA[Misc]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Triathlon]]></category>
		<guid isPermaLink="false">https://getzoomperformance.com/wordpress/?p=238895</guid>

					<description><![CDATA[It wasn’t too long ago that the term boot camp was reserved for military recruits and virtually all “group rides” took place on Harleys. Those days are long gone as group fitness has forever changed what it means to work out for millions of Americans. Even participants in traditionally individual sports like cycling and running ...]]></description>
										<content:encoded><![CDATA[<p>It wasn’t too long ago that the term boot camp was reserved for military recruits and virtually all “group rides” took place on Harleys. Those days are long gone as group fitness has forever changed what it means to work out for millions of Americans.</p>
<p>Even participants in traditionally individual sports like cycling and running are finding value in aligning with a core group of training partners to supplement their individual workouts.</p>
<p>Why the shift from fitness as a solitary discipline to a collaborative affair? More importantly, what’s in it for you?</p>
<h4>The takeaways</h4>
<ul>
<li>Group fitness is here to stay</li>
<li>The inherent benefits of group workouts are many</li>
<li>By properly integrating team training into any plan, you can enjoy those benefits</li>
</ul>
<p>Perhaps the most interesting component of the rise of group fitness is the diversity of its adherents. Participants range from schlubby weekend cyclists all the way to extreme cross-fit zealots and everything in-between.</p>
<p>If you are interested, there is a group for you, and the right group can bring a variety of positives.</p>
<h4>Forced Accountability</h4>
<p>We’ve all slogged through workouts where we weren’t our best. A variety of ailments or mental hurdles may have prevented us from giving it our all, or even showing up in the first place.</p>
<p>In contrast to an individual plan, when you fail to show up for a fitness group, you are missed. This can prove to be an incredible positive. Encouraging texts and social media posts from your team can be all you need to battle back the next time the snooze button beckons at 5:30am.</p>
<p>What’s more, not only does your team expect you to show, that team expects you to perform. This is another important component of accountability. One only need get “dropped” from a group ride to understand this concept all too well. The aftermath can serve as much needed motivation.</p>
<h4>Camaraderie/ Support</h4>
<p>A friend cheering from the side of the course on race day can be helpful, but that same friend actually engaged in the activity with you over weeks or months is much better. The camaraderie you can build via group fitness highlights this value.</p>
<p>Social interactions with fellow team members are natural and can last even after workouts end. Many people are able to build entire new networks of friends based on commonalities discovered through shared fitness. Business connections are possible as well, though this has limits—so leave the Amway recovery drink at home.</p>
<h4>Variety</h4>
<p>As a veteran of a healthy lifestyle, there can be times when fitness is just… boring. Your energy and enthusiasm level can ebb and flow throughout the season. The antidote to this is variety.</p>
<p>Group workouts can help. Instead of slogging through the same or similar routine day after day, simply following someone else’s plan (even once a week) can breathe new life into your workouts, your mental health and your gains.</p>
<h4>Shared Expertise</h4>
<p>Most people sign up for group fitness for one reason—interaction. Successful team members use those interactions to not only connect socially, but to get better. By engaging with your workout team and asking questions you can learn about managing injuries, racing tactics and even which gear works best. This can help you crowdsource your best self, a valuable thing for newbies and veterans alike.</p>
<p>At the end of the day, just being able to say “we’re all in this together” feels a lot better than taking on the world alone. By incorporating a few group workouts into your normal routine, you can enjoy these benefits and others, bolstering your performance and your state of mind. Finding the right group that approximates your fitness level and goals is key.</p>
<p>Zoom Performance hosts many group fitness events throughout the year, and we have a vast network of additional groups we can recommend. If you are interested in finding some accountability, camaraderie, variety and leveraging the benefits of shared expertise, we’ve got the perfect group for you.</p>
<p>Contact your coach for details.</p>
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		<title>Outdoor Fitness in Winter: Adjust your gear and your approach</title>
		<link>https://getzoomperformance.com/outdoor-fitness-in-winter-adjust-your-gear-and-your-approach/</link>
		
		<dc:creator><![CDATA[Zoom Performance]]></dc:creator>
		<pubDate>Wed, 20 Jan 2016 19:41:04 +0000</pubDate>
				<category><![CDATA[Cycling]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Triathlon]]></category>
		<guid isPermaLink="false">https://getzoomperformance.com/wordpress/?p=238869</guid>

					<description><![CDATA[Cold winter temperatures can combine with limited daylight to sap the enthusiasm of even the most devoted athletes.  It is simply easier to stay inside on a bike trainer, hit up a treadmill, or forego a workout altogether. Reject that inclination.  By injecting outdoor fitness into your routine, you can stay motivated, enjoy winter, and ...]]></description>
										<content:encoded><![CDATA[<p>Cold winter temperatures can combine with limited daylight to sap the enthusiasm of even the most devoted athletes.  It is simply easier to stay inside on a bike trainer, hit up a treadmill, or forego a workout altogether.</p>
<p>Reject that inclination.  By injecting outdoor fitness into your routine, you can stay motivated, enjoy winter, and begin to move the needle heading into 2016.</p>
<h4>The takeaways</h4>
<ul>
<li>Winter training can help you build momentum for race season</li>
<li>Adding outdoor cross-training can help you stay engaged and maximize gains</li>
<li>The right gear, attitude, and planning can make all the difference</li>
</ul>
<p>While your individual fitness goals for winter may vary, goals for each workout should share four characteristics.</p>
<h4></h4>
<h4>Stay safe</h4>
<p>Darkness, poor footing and inattentive drivers are but a few of the potential pitfalls of winter running and biking.  With so many new variables you need to adapt.</p>
<ul>
<li>Reduce your speed &#8211; remember June isn’t won in January, save the Usain Bolt routine for better days &#8211; you won just by getting out</li>
<li>Traction is key &#8211; use a slow warmup to carefully assess conditions, consider investing in Stabilicers or traction cleats; for bikers fat or cleated tires work well</li>
<li>Anticipate a spill &#8211; adjust your summer routes, never workout in remote areas, pack a cell phone, wear obnoxious colors</li>
<li>Keep your head on a swivel &#8211; cars aren’t expecting you, can’t stop quickly, and visibility is poor &#8211; advice cyclists already know all too well!</li>
</ul>
<h4></h4>
<h4>Stay warm</h4>
<p>A nuance to winter fitness is staying warm but not hot.  Easily-peeled layers are key. A good rule of thumb is to dress like it is 15 degrees warmer.  As you set off, you should be chilly, but not freezing, and certainly not cozy.</p>
<ul>
<li>Head &#8211; in extreme cold (under 10 degrees) a baklava is imperative; in less extreme temps a buff can prove a flexible alternative that can be adjusted on the fly</li>
<li>Torso &#8211; layers and an outer shell to break the wind</li>
<li>Hands &#8211; lobster gloves or bar mitts for cyclists, simple running gloves for runners</li>
<li>Legs &#8211; tights are good as a base layer but long underwear work fine too, both need an outer shell</li>
<li>Feet &#8211; layers work for your feet, too, so plan to use wool socks plus liners; cyclists should consider neoprene shoe covers</li>
</ul>
<h4></h4>
<h4>Stay dry</h4>
<p>A close cousin to staying warm is staying dry.  Sweat during a summer workout can be a nuisance &#8211; in winter it is much more dangerous.</p>
<ul>
<li>Gauge the wind &#8211; on an out and back route, start off into the wind so when tired you aren’t also sweaty and freezing</li>
<li>Wick it good &#8211; focus on moisture wicking fabric for layers directly on your skin, just remember they wick away the funk too so get some pre-treater and don’t let laundry pile up</li>
<li>Adjust on the fly &#8211; undoubtedly you’ll occasionally get your wardrobe wrong. Peel layers if you need to, but make the call early &#8211; before you are soaked</li>
</ul>
<h4></h4>
<h4>Stay hydrated</h4>
<p>Winter is dry. As such, hydration is even more important this time of year, so fight back.  Drink copious amounts of water before and after every workout and consider investing in a winter Camelbak.</p>
<p>&nbsp;</p>
<h4>The Bottom Line</h4>
<p>Winter need not be a time for rest, nor a monotonous trudge through indoor workouts.  Regardless of where you live, you can get out in it.  Success means properly assessing conditions, spending time on prep, and choosing the right gear.  Every athlete is different, but by following a few best practices and trial and error, you can dial in a plan that works for you.</p>
<p>&nbsp;</p>
<p>What are some of your essential winter gear items?  The best thing about Zoom Performance  is the community.  Hit us up on Facebook and in the comments section share your favorite gear and cold-weather insight.</p>
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		<title>Goals over Resolutions: Five key behaviors to help you build a plan and win 2016</title>
		<link>https://getzoomperformance.com/238850-2/</link>
		
		<dc:creator><![CDATA[Zoom Performance]]></dc:creator>
		<pubDate>Sun, 03 Jan 2016 15:48:45 +0000</pubDate>
				<category><![CDATA[Cycling]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Triathlon]]></category>
		<guid isPermaLink="false">https://getzoomperformance.com/wordpress/?p=238850</guid>

					<description><![CDATA[‘Tis the season of resolutions. One need only turn on a television to be inundated with ads for nicotine gum and weight loss programs as the undisciplined vow to reverse course, make a fresh start and finally take action.  Again. More American will make resolutions than watch the Super Bowl in 2016&#8211; and yet 92% ...]]></description>
										<content:encoded><![CDATA[<p>‘Tis the season of resolutions. One need only turn on a television to be inundated with ads for nicotine gum and weight loss programs as the undisciplined vow to reverse course, make a fresh start and finally take action.  Again.</p>
<h3>More American will make resolutions than watch the Super Bowl in 2016&#8211; and yet 92% of them will fail.</h3>
<p>So that’s why you don’t bother.  You are healthy, happy, and motivated, and as such, resolutions have nothing to offer you.  While that is mostly true, one key aspect of resolutions does: goal-setting.</p>
<p>Everyone has goals, and while they are more nuanced than resolutions, without a few key characteristics, they can be just as likely to end in failure.</p>
<h4>The takeaways</h4>
<ul>
<li>New Year’s Resolutions are ineffective and typically fail before February</li>
<li>Goal-setting can be an effective alternative</li>
<li>Five key considerations in setting and pursuing your goals can ensure success</li>
</ul>
<p>&nbsp;</p>
<ol>
<li>
<h4>Physically write down your goals and revisit them regularly</h4>
<p>While it may seem incredibly basic, research says putting pen to paper or keyboard to touchscreen and documenting your goal in writing really does make a difference. Be as specific as possible, and set a plan for revisiting your goal regularly to chart progress&#8211; weekly is good, daily is better.</li>
<li>
<h4>Focus on behaviors, not outcomes</h4>
<p>A key miss in goal-setting is an intense focus on the goal itself, rather than the journey to get there. Visualization has been studied extensively by behavioral scientists who found a strong correlation to success for athletes who use it. Surprisingly this correlation <u>only</u> existed for those focused on the process rather than the result.  By visualizing the behaviors that lead to goals (training runs, skipping dessert, waking early for fitness) test subjects were prepared to tackle the day to day, rather than stuck picturing a distant future state.</li>
<li>
<h4>Find an adversary</h4>
<p>Can you imagine Rocky Balboa without Apollo Creed, Ivan Drago and Clubber Lang? Competition elevates our performance, our training and our mindfulness.  Who is your Drago and how will you defeat them?  Be it vocal critic, a training partner or a grueling course that stymied you in the past, defining someone, or something will focus your efforts, keeping you dialed in.  Visualizing this opponent before and during training can help.</li>
<li>
<h4>Plan your fail</h4>
<p>Resolutions typically get off-track because of a snowball from one bad day.  Goals can be the same, so whether your goal is to run 30 miles every week this year, hit the bike three mornings a week or others if you set stringent goals with no plan for the day after a slip, they are easy to scrap.  Missing a workout is a setback, a full week can be the beginning of failure.  Consider now what happens when you face adversity.</li>
<li>
<h4>Engage an accountability coach</h4>
<p>Sharing your progress with a trusted advisor empowered to hold you accountable is the best way to maximize results. Empower them to support, cheerlead and even occasionally admonish you and it will keep you dialed in.  For some this is a specific person, a hired coach or mentor.  Others use social media.  The key is regular check-ins planned ahead of time.  Only with those, can you build a support system to celebrate a win &#8211; or halt a backslide.</li>
</ol>
<p>Remember that while 2016 is full of promise, what happens in January is less important than where you land in December.  Make setting, documenting and monitoring your goals an everyday thing rather than a once a year pronouncement.  Get a plan and focus on the behaviors that will help you succeed.</p>
<p>Do that and the results will take care of themselves.</p>
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		<title>Case Study &#8212; solving tendonitis</title>
		<link>https://getzoomperformance.com/case-study-solving-tendonitis/</link>
		
		<dc:creator><![CDATA[Matthew Zepeda]]></dc:creator>
		<pubDate>Thu, 21 Aug 2014 19:30:14 +0000</pubDate>
				<category><![CDATA[Coaches]]></category>
		<category><![CDATA[Cycling]]></category>
		<category><![CDATA[Misc]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[Triathlon]]></category>
		<guid isPermaLink="false">https://getzoomperformance.com/?p=10613</guid>

					<description><![CDATA[Many cyclists have experienced knee issues in one form or another. I can remember having bouts of tendonitis where riding was out of the question for extended periods. The high volume of miles, hours and pedal revs will wildly magnify any imperfections or alignment issues in the pedal stroke causing inflammation and irritation in the ...]]></description>
										<content:encoded><![CDATA[<p>Many cyclists have experienced knee issues in one form or another. I can remember having bouts of tendonitis where riding was out of the question for extended periods. The high volume of miles, hours and pedal revs will wildly magnify any imperfections or alignment issues in the pedal stroke causing inflammation and irritation in the hip, knees or ankles. Two years ago I had a local pro with a notable US Pro team approach me with pain in one of his knees. Due to the knee issues, the athlete had missed going to Asia with the team to race. He was frustrated because traditional methods hadn’t yielded results. We agreed to work together to resolve the issue.</p>
<p>The athlete, we&#8217;ll call &#8220;A&#8221;  had worked with a noted fitting agent on his bike and they had made some changes to the balance of the bike and how he sat on it. A’s team requires him to use a sponsor saddle and the saddle was not the right width for him causing him to hold himself ever-so-slightly just off the saddle. We were able to communicate with the team to get a sponsor correct saddle that was the right width for him. That allowed him to comfortably sit ON the saddle without constant tension on the legs. This got us going in the right direction. He also made changes to his shoe/cleat interface based on recommendations from his team resources.</p>
<p>A chronic problem with cyclists is weakness in the gluteal complex (butt muscles) that cascades all the way down to the knee and ankle. In A’s case, this weakness caused his ankle to collapse at the power phase of his pedal stroke AND created misalignment of the knee. Because A had made the above mentioned changes to his shoe/cleat interface, this partially eliminated the collapsing of the ankle and knee alignment issue.</p>
<p>Next, we began a strengthening program that addressed three elements.</p>
<p>First, we worked to strengthen his gluteal complex. Because of the linear motion of pedalling, the musculature that helps to stabilize the pelvis and femur can become inactive and disproportionately weak compared to the rest of the gluteal muscles.</p>
<p>Second, we worked to create synchronization in the firing or activation of his quadriceps muscles. (medialis and lateralis). A, like most cyclists, has tremendously well-developed quads but his inner quadricep muscle (medialis) fired <i>before</i> his outer quadriceps muscle (lateralis). This created a slight turn of the patella (knee cap). The patella slides in a “groove” at the bottom of the femur and any misalignment is incredibly irritating which leads to inflammation.</p>
<p>Third, we worked on core strength and stabilization. The muscles of the hips, legs, spine and of course, abdominals are attached to the pelvis. When a cyclist pedals the musculature of the legs, spine and abdominals pull on the pelvis. His legs and glutes were already quite strong but we needed to shore up the low spine and abdominals. If you’ll recall one of the t-mobile or HTC/Highroad physios a number of years ago said that …”if you’re core is weak, it’s like shooting cannon while in a canoe.” (I’m paraphrasing here) We also added in some stabilization exercises to “wake up” his little stabilizer muscles starting in the foot all the way up to the hip. Many of his exercises were done bare- footed and/or on an unstable platform. Many moves also involved holding weights over the head to elevate his center of gravity there-by destabilizing “the platform.”</p>
<p>This combination of elements allowed us to get A back on his bike in a limited capacity in 30 days and back at full capacity in approximately 75 days. I also gave him “homework” to do while he was on the road to help maintain the work we did.</p>
<p>At the time of writing he had been able to put in a considerable amount of mileage at team camp as well as on his own.</p>
<p><a name="_GoBack"></a>A holistic approach to issues with the hip, knee or ankle often yields favorable results. In my experience there is usually no ONE factor but a constellation of factors that lead to irritation/inflammation issues which in turn become tendon or joint issues.</p>
<p>&nbsp;</p>
<p>&nbsp;</p>
<p>&nbsp;</p>
<p>Ainslie MacEachran, the author of <span style="text-decoration: underline">Simple Cycling Performance</span>, is a Level 2 cycling coach with www.getzoomperformance.com. Ainslie is a AAAI/ISMA certified personal trainer and a Level 2 USACycling coach.</p>
<p>&nbsp;</p>
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