December 20, 2023
Introduction: In the world of endurance sports, the pursuit of excellence demands a strategic approach to training. Among the various techniques that have gained prominence in recent years, double threshold training stands out as a game-changer for athletes seeking to elevate their performance to new heights. This comprehensive article explores the intricacies of double threshold training, providing valuable insights, practical tips, and specific workout examples to help you unlock your full potential.
Understanding Double Threshold Training
Double threshold training involves completing two threshold workouts in a single day. The primary objective is to push the anaerobic threshold, which represents the point where lactate begins to accumulate in the bloodstream faster than the body can remove it, to its limits. By maintaining lactate levels within a specific range (typically between 2.0 and 4.5 mmol/L), athletes can accumulate a significant training load without excessive fatigue, facilitating faster recovery and increased adaptations.
Benefits of Double Threshold Training
Numerous benefits make double threshold training an attractive option for endurance athletes:
Increased Anaerobic Threshold
Double threshold training effectively elevates the anaerobic threshold, allowing athletes to sustain higher intensities for longer durations, enhancing performance in events ranging from 5K to marathons.
By training at or just below the anaerobic threshold, athletes enhance their ability to utilize oxygen and produce energy efficiently, leading to improved race times.
Double threshold training sessions are designed to keep lactate levels in check, minimizing the accumulation of fatigue and allowing for faster recovery between workouts and races.
Increased Training Volume
The ability to recover swiftly from double threshold sessions enables athletes to accumulate a higher training volume, resulting in more significant physiological adaptations and improved fitness.
Implementing Double Threshold Training
Gradually Introduce: Begin by incorporating double threshold sessions once a week and gradually increase the frequency as your body adapts.
Appropriate Intensity: The intensity of double threshold workouts should be challenging but sustainable, with lactate levels maintained between 2.0 and 4.5 mmol/L.
Workout Structure: Double threshold sessions typically consist of interval workouts, such as 5 x 2K at 2.5 mmol/L with 1-minute recovery, followed by 10 x 1K at 3.5 mmol/L with 1-minute recovery.
Recovery Between Sessions: Adequate recovery is crucial between double threshold sessions. This may include rest, easy runs, or cross-training activities to facilitate muscle recovery and glycogen replenishment.
Nutrition and Hydration: Proper nutrition and hydration are essential to support double threshold training. Consuming carbohydrates during and after workouts helps maintain energy levels, while staying hydrated ensures optimal performance.
Monitor Progress: Regularly assess your progress by tracking lactate levels, heart rate, and performance markers to gauge the effectiveness of your double threshold training program.
Tips for Maximizing Recovery
Adequate Sleep: Prioritize 7-9 hours of quality sleep each night to facilitate muscle recovery and restoration.
Active Recovery: Engage in active recovery activities, such as yoga, swimming, or easy cycling, to promote blood flow and aid in muscle recovery.
Nutrition: Follow a balanced diet rich in carbohydrates, protein, and healthy fats to support muscle repair and glycogen replenishment.
Hydration: Maintain adequate hydration by consuming water and electrolyte-rich beverages throughout the day.
Massage: Incorporate sports massage or foam rolling to alleviate muscle tension and promote relaxation. One of the easiest ways to get a massage is with The Speed Hound ProPerformance Recovery System. It flushes out the metabolic wastes from your muscles and leaves you feeling fresh in just 30 minutes. You can learn more about it. Fresh-legs guaranteed or your money back!
Conclusion: Double threshold training has revolutionized the approach to endurance training, offering a structured and effective method to enhance performance. By strategically manipulating training intensity and recovery, athletes can elevate their anaerobic threshold, improve efficiency, reduce fatigue, and increase training volume, ultimately leading to remarkable improvements in race times. Embrace the challenge of double threshold training, diligently following the principles and incorporating the tips outlined in this comprehensive guide, and unlock the full potential that lies within you, propelling your endurance journey to new heights of success.
December 09, 2023
Lymphedema, a condition characterized by the accumulation of fluid in tissues due to lymphatic system impairment, warrants a closer look. By understanding its roots, causes, and potential treatments, individuals can make informed decisions about seeking medical guidance. If you or someone you know is grappling with persistent swelling or discomfort, don't hesitate to consult with a healthcare professional.
Lymphedema occurs when the lymphatic system is compromised, leading to fluid retention and subsequent swelling in specific body parts. Understanding this condition involves delving into its causes, risk factors, and recognizing the individuals who may be susceptible.
A. Explanation of the Lymphatic System
The lymphatic system is a vital component of our circulatory system, working in tandem with blood vessels to maintain fluid balance, filter toxins, and support the immune system. Lymphatic vessels, nodes, and organs collectively form this intricate network that plays a pivotal role in bodily function.
B. Causes and Risk Factors
Lymphedema can stem from various sources, including surgical interventions, cancer-related causes, genetic predisposition, and additional risk factors such as age, gender, obesity, infections, and trauma.
Being aware of the symptoms is crucial. Keep an eye out for swelling, discomfort, skin changes in the affected limbs, and an increased susceptibility to infections.
D. Who is Susceptible?
Certain groups are more prone to developing lymphedema. Cancer survivors, especially those who have undergone treatments for breast, prostate, or gynecological cancers, are at a higher risk. Additionally, individuals with primary lymphedema due to genetic factors may experience onset at birth or later in life.
E. Diagnosis and Medical Evaluation
Early detection is paramount in managing lymphedema effectively. Regular self-monitoring for symptoms and promptly seeking medical attention for a comprehensive diagnosis, which may involve lymphoscintigraphy, MRI, CT scans, and limb circumference measurements, is crucial.
F. Treatment Options
Complete Decongestive Therapy (CDT)
CDT, a comprehensive approach to lymphedema management, includes manual lymphatic drainage, compression therapy, and exercise. These techniques aim to reduce swelling, improve fluid flow, and enhance overall limb function.
2. Surgical Interventions
In some cases, surgical interventions like lymphaticovenous anastomosis and vascularized lymph node transfer may be considered to improve lymphatic drainage.
3. Medications and Management
Certain medications, such as diuretics, may be prescribed to manage fluid retention, along with antibiotics to prevent infections. Lifestyle modifications, including skin care and hygiene, are also crucial components of managing lymphedema.
4. Intermittent Pneumatic Compression
Intermittent pneumatic compression is another potential treatment option, involving the use of a device that applies controlled pressure to the affected limb, promoting lymphatic fluid movement and reducing swelling. Our Speed Hound ProPerformance System is an FDA approved device designed to treat lymphedema by improving venous return and improving circulation. You can check it out here.
G. Coping Strategies and Support
Recognizing the psychological impact of lymphedema is important. Joining support groups, seeking counseling, and adopting coping strategies can significantly contribute to overall well-being.
H. Prevention and Self-Care
Taking proactive measures to reduce the risk of lymphedema is essential. This includes avoiding trauma and infections, maintaining a healthy weight, and incorporating self-care techniques such as self-massage and the use of compression garments.
In conclusion, a comprehensive understanding of lymphedema and its multifaceted nature is crucial for effective management. If you or someone you know is experiencing symptoms, it's imperative to consult with a healthcare professional promptly. Seeking early medical intervention can significantly improve the quality of life for individuals affected by lymphedema. Your physician can guide you through a personalized treatment plan tailored to your specific needs.
December 04, 2023
Standing on two legs is what defines us as humans. It's a posture of power, confidence, and even defiance. But for many, it's also the source of hidden health woes. Prolonged standing, a reality for millions in professions like nursing, teaching, and retail, can silently chip away at our well-being, leading to a cascade of issues that range from the mundane to the debilitating.
While standing itself isn't inherently dangerous, the static nature of the posture, coupled with the constant pull of gravity, puts immense strain on our bodies. Muscles tighten, joints ache, and blood circulation struggles to keep up. This seemingly harmless act can become a breeding ground for a multitude of health problems.
Lower limb woes: Our legs, the unsung heroes of standing, bear the brunt of the burden. Feet swell, ankles ache, and knees creak under the constant pressure. Studies by the Mayo Clinic reveal a significant association between prolonged standing and foot pain, plantar fasciitis, and even bunions.
Varicose veins: Those unsightly purple bulges aren't just cosmetic concerns. Standing for extended periods forces blood to pool in the legs, increasing the risk of varicose veins. Research published in the Journal of Occupational Health found a 2.5-fold higher prevalence of varicose veins among standing professions.
Back pain: Ah, the bane of many office workers. Standing puts a strain on the lower back muscles, leading to stiffness, tension, and in severe cases, herniated discs. A Finnish study found that standing for more than 4 hours a day significantly increased the risk of lower back pain.
In addition to the previously mentioned musculoskeletal issues, recent findings indicate a correlation between prolonged standing and joint problems. A study published in the Journal of Orthopaedic Research revealed that individuals engaged in professions requiring extended periods of standing are more prone to developing osteoarthritis in weight-bearing joints such as the hips and knees . The cumulative stress on these joints can result in long-term degenerative changes, impacting mobility and overall joint health.
Blood clots: Standing for long periods can hinder blood flow, especially in the legs. This raises the risk of deep vein thrombosis (DVT), a potentially life-threatening condition where blood clots form in the deep veins. Research suggests that DVT risk increases by 2% for every 2 hours spent standing.
High blood pressure: Studies show a correlation between prolonged standing and elevated blood pressure, a major risk factor for heart disease. A Japanese study found that nurses who stood for more than 6 hours per day had a 1.5 times higher risk of developing hypertension.
Moreover, recent research published in the Journal of Hypertension indicates that prolonged standing may contribute to arterial stiffness, a known predictor of cardiovascular events such as heart attacks and strokes . The study suggests that the continuous mechanical stress on blood vessels during prolonged standing may lead to structural changes that compromise vascular health.
Fatigue: Standing for extended periods zaps energy. Research published in Ergonomics found that prolonged standing leads to increased fatigue, impacting focus, productivity, and overall well-being.
Pregnancy complications: Pregnant women are particularly vulnerable to the dangers of prolonged standing. Studies show an association with increased risk of miscarriage, preterm birth, and low birth weight. The American Congress of Obstetricians and Gynecologists recommends frequent breaks and modifications to standing tasks for pregnant women.
Expanding on the pregnancy-related risks, recent studies emphasize the importance of addressing this issue. A meta-analysis published in the Journal of Obstetrics and Gynaecology Canada reveals that pregnant women in occupations that involve prolonged standing have a 1.5 times higher risk of preterm birth compared to those with sedentary jobs . This underscores the urgent need for workplace accommodations and awareness campaigns to protect the health of pregnant individuals in standing professions.
Professions on the Frontline
Nurses: The angels of healthcare spend long hours on their feet, attending to patients, administering medication, and charting progress. A study in the American Journal of Nursing found that nurses who stand for more than 6 hours per day have a 30% higher risk of musculoskeletal disorders.
Teachers: From lecturing to leading discussions, teachers often spend their days upright. A study in the Journal of School Health found that teachers who stand for more than 4 hours per day are more likely to experience foot pain, varicose veins, and fatigue.
Retail workers: Cashiers, salespeople, and stock clerks are constantly on the move, navigating aisles, interacting with customers, and restocking shelves. A study by the National Institute for Occupational Safety and Health found that retail workers have a 2-fold higher risk of developing varicose veins compared to other occupations.
Additionally, recent research from the International Journal of Occupational Medicine and Environmental Health suggests that the mental health impact of prolonged standing in retail workers is often overlooked. The study found a significant association between extended periods of standing and increased levels of stress and anxiety among retail employees . This highlights the need for holistic interventions that address both the physical and mental well-being of individuals in standing-intensive professions.
Combating the Standing Menace
While standing for a living is a reality for many, it doesn't have to be a health sentence. Here are some strategies to combat the standing menace:
Move it or lose it: Regular breaks are crucial. Get your blood flowing by walking around, stretching, or even doing chair yoga. Aim for at least 5 minutes of movement every hour.
Ergonomic adjustments: Invest in anti-fatigue mats, adjustable standing desks, and supportive shoes. These can significantly reduce strain on your feet, legs, and back.
Compression socks: These magical sleeves can improve blood circulation and reduce swelling in the legs.
Strengthen your core: Strong core muscles provide stability and support, reducing back pain and fatigue.
Listen to your body: Don't ignore aches and pains. Take breaks when needed, and seek medical attention if discomfort persists.
Remember, standing tall doesn't have to come at the cost of your health. By being aware of the risks, adopting preventive measures, and advocating for change in workplace environments, individuals can navigate their professions without succumbing to the hidden health hazards of prolonged standing.
How The Speed Hound Helpful
The Speed Hound offers a range of solutions to mitigate the adverse effects of prolonged standing, catering to individuals, employers, and policymakers alike.
For individuals concerned about their health and well-being, our ProPerformance Recovery System provides on-demand, dynamic air pressure massages that alleviate muscle fatigue, reduce soreness, and promote faster recovery after prolonged standing. With our system, individuals can rejuvenate their bodies and maintain peak performance, even after extended periods on their feet.
Employers can benefit from implementing The Speed Hound's solutions in the workplace to prioritize the health and productivity of their employees. By providing access to our recovery system, employers demonstrate their commitment to employee well-being and create a supportive work environment that fosters physical health and longevity. Additionally, investing in preventive measures such as ergonomic workstations and regular breaks can mitigate the risks associated with prolonged standing.
Policymakers are crucial in addressing the implications of prolonged standing on public health. By advocating for workplace regulations and initiatives that promote employee health and safety, policymakers can help mitigate the risks associated with prolonged standing and create healthier communities. The Speed Hound's evidence-based solutions can inform policymakers' decisions, providing valuable insights into the effectiveness of preventive measures and the importance of prioritizing employee well-being.
The Speed Hound offers holistic solutions to address the health implications of prolonged standing, empowering individuals, employers, and policymakers to prioritize health and well-being in diverse settings. With our innovative products and evidence-based approach, we strive to make standing tall a symbol of strength and vitality, not a precursor to health compromise.
As our understanding of the health implications of prolonged standing deepens, it becomes evident that this seemingly innocuous activity poses significant risks across various aspects of well-being. From musculoskeletal disorders to cardiovascular issues, the toll on the body is substantial. The incorporation of recent research findings underscores the urgency of addressing these concerns in diverse professions, ensuring the implementation of preventive measures, and fostering workplace environments that prioritize the health and longevity of their employees.
By amalgamating the existing knowledge with contemporary research, this comprehensive exploration seeks to empower individuals, employers, and policymakers with the information needed to make informed decisions. Standing tall should be a symbol of strength, not a precursor to health compromise.
The Benefits of Compression Boots for Those Standing on Their Feet: A Breakthrough in Leg Pain Relief
December 03, 2023
Understanding the Issue
Prolonged standing can result in a range of musculoskeletal symptoms, including low back pain, knee discomfort, and lower leg swelling. These symptoms are often linked to blood pooling and increased venous pressure, leading to venous insufficiency. Leg pain and swelling are prevalent issues, affecting even healthy individuals.
Traditionally, conservative measures such as compression garments and mechanical devices have been used to address these symptoms. However, the evidence supporting their effectiveness has been limited. Enter intermittent pneumatic compression (IPC), a therapy primarily used for deep vein thrombosis prevention and lymphedema treatment. While its efficacy has been established for pathological conditions, its impact on healthy individuals experiencing leg pain and swelling due to prolonged standing has not been thoroughly investigated.
A single-center, cross-over study involving 20 healthy volunteers who experience leg pain and swelling due to prolonged standing was conducted to evaluate the effectiveness of IPC. The study compared three interventions: natural rest, sequential mode IPC, and circular mode IPC. Pain levels, leg circumferences, and leg volumes were measured before and after work, as well as after interventions.
The study revealed significant improvements in pain and leg circumferences at 30 minutes after intervention (T2) and 30 minutes of rest post-intervention (T3) compared to pre-work levels (T1). Both sequential and circular IPC demonstrated superior effectiveness in reducing pain and leg circumferences compared to natural rest. Notably, leg volume was significantly reduced after interventions, indicating the positive impact of IPC.
Implications for Prolonged Standers:
The findings of this study hold promising implications for individuals engaged in occupations requiring prolonged standing. Here are some key takeaways:
1. Pain Reduction: IPC (recovery compression boots), particularly in sequential and circular modes, significantly reduces leg pain. The visual analogue scale (VAS) used in the study indicated substantial improvements, offering a potential solution for those experiencing discomfort after extended periods of standing.
2. Circumference and Volume Reduction: Both leg circumferences and volumes were significantly reduced after IPC interventions. This suggests that IPC effectively addresses not only the subjective experience of pain but also objective measures of swelling and fluid retention.
3. Safe and Simple: The study found no adverse events associated with IPC, emphasizing its safety for use in healthy individuals. The simplicity of the therapy, involving pneumatic cuffs connected to a pump, makes it a user-friendly option for those seeking relief from leg symptoms.
How Does IPC (aka Compression Boots) Work?
IPC or compression boots works by mimicking the intermittent compression of the limb's vasculature during muscle contractions. The study utilized a device with two modes – sequential and circular. Both modes demonstrated comparable effectiveness, indicating flexibility in application.
ConclusionIn conclusion, intermittent pneumatic compression emerges as a promising and effective tool for individuals facing leg pain and swelling due to prolonged standing. The study's robust findings provide a scientific basis for considering IPC as part of a preventive and therapeutic approach for those engaged in occupations requiring extended periods of standing.
For those seeking relief from the discomfort associated with prolonged standing, intermittent pneumatic compression stands out as a safe, simple, and scientifically-supported solution. As we move forward, further research may delve into optimal frequency and parameters for IPC application, offering even more personalized and targeted benefits for individuals in various occupations.
If you are looking for the best compression boots available on the market, check out our ProPerformance Recovery System. It has been used by thousands of happy customers who finally found relief for their sore legs and tired feet. Try it and I promise you'll never look back (or your money back, guaranteed)!
December 18, 2022
Tis the season to be gifting! As the holidays inch closer and closer, your time to shop for the perfect gift is running out. Don't let the ticking sound of the giving season clock send you into a flurry of panic. We've got you covered.
If you're on the hunt for the perfect gift for someone who already has everything, or you want to show off your prime gifting skills, we're here to help. We've done our research and asked all the right people for their input to compile the ultimate 2022 gift guide for the everyday athlete in your life. Stick around and keep reading.
Our Favorite Gift That Doesn't Require Wrapping Paper
We all have that person we know and love, but they're impossible to shop for. But this year, you're going to do it. You're going to surprise them with something they haven't bought. And something they're not even expecting!
Gifting Hincapie Gran Fondo entry is the holiday present of a lifetime. Who won't love the gift of riding through the Blue Ridge Mountains at the height of autumn, with a backdrop of leaves changing colors? The entire event, ride and all, is one of those gifts that keeps on giving… and won't end up in someone's basement collecting dust.
It's also environmentally friendly- no gift wrap needed. Not to mention it will never ever have to be in the landfill. This one's a win for everyone!
Best Gift for Open Water Swimmers
For those that love the freedom of an open water swim and spend their free time and weekends training for their next tri, visit BlueSeventy for a wetsuit or goggles… or both!
Since they entered the market in 1993, BlueSeventy has been a leader in swim apparel and goggles. Anyone who swims regularly will feel the enhanced experience from the sheer quality of BlueSeventy products.
That Gift You Might Want to Keep for Yourself
You know that feeling when you're wrapping a present, but at the same time, you're thinking, "I sure hope someone's wrapping one of these for me, too,"? This is one of those gifts. Our Pro Percussion Gun is a holiday gift that literally everyone can use.
Sure, it's a brilliant recovery tool. But the adjustable settings and six different attachments also make it the ideal gift for someone that experiences regular muscle soreness. It's also beneficial to add percussion therapy to a pre-workout routine as a way to activate muscles.
Gift Ideas for the Cyclists
Our Speed Hound crew is always along for the ride when it comes to cycling! These products are some of our favorites. We couldn't do a gift guide and not give a special shoutout to these:
- Our cycling kits are created with everyday athletes in mind. We offer a few different styles with various materials. These are innovative holiday gifts for anyone that rides.
- The Rudy Project is one of our go-to's for helmets, but they've recently launched two fresh releases from one of our favorite and most trusted brands.
- Because we like to give you options, we're also putting the Specialized Evade helmets here on our holiday gift list. These are great for everyday rides but also have cooling technology, so they're ideal for gifting anyone that rides in higher temps.
Gifts the Everyday Athlete Can Use Every Day
We've also gathered gift ideas that are fantastic for everyday athletes and aspiring everyday athletes. The next gift ideas in our guide are thoughtful and useful, so you can't go wrong with any of these.
- Rudy Project offers sunglasses for sport and sunglasses for life… and both make incredible gifts. These Italian-crafted shades are created for living life to the fullest.
- Give the gift of time! The Coros Pace 2 watch has a ton of power, but is one of the most lightweight watches on the market. It has a long battery life, so it's ideal for those that like to focus on their personal best without having to pause and charge.
- Shoes are quite possibly the most important "equipment" for runners. We have Speed Hound team members who can't live without their Hoka Mach 5s. These are cushioned for max comfort while running but also look great for everyday wear.
- Our lifestyle apparel is comfortable for workouts or just regular day-to-day living. Our t-shirts and sweatshirts are made for all humans! Not only are they soft and flattering, but they're also pretty stylish, too.
Stocking Stuffer Ideas
Finding quality holiday gifts that are small enough to fit in a stocking is always challenging. The keyword here is "quality." We absolutely love these stocking stuffers because they're useful!
- Outway socks come in all shapes and sizes. These socks are built for comfort and performance and will no doubt be a much-appreciated gift.
- Who can crush tomorrow without coffee or tea? Nobody! That's why we created our "Make the Impossible Possible" camper mug. It keeps morning bevs warm while giving a motivational boost.
- Speed Hound gift cards are the easiest gift to give. There’s always that one person who prefers to pick out their own gift, so make it easy on yourself and go the gift card route!
At The Speed Hound, we’re committed to helping everyday athletes achieve the impossible. We’ve created tools to promote an active lifestyle through fitness and recovery. Visit our website to shop holiday gifts for the everyday athletes in your life… but don’t be surprised if you find a few things you love, too. It’s okay to shop for yourself, we won’t judge.
August 01, 2022
Ready to take your triathlon game to the next level with a 70.3? Or maybe you’re toying with the idea of training for a 70.3 but you’d like to know what to expect before you fully commit? You’ve come to the right place! Before you dive in, or start pedaling or running, it’s helpful to know exactly what you’re getting into.
A 70.3 race isn’t exactly something you can just register for and attend the next week. Competing in a Ironman 70.3 race takes months of preparation for training, and most of the time involves travel. We’re here to support our fellow racers in each step of their journey- so this one’s for you, the new racers! Keep reading for our guide to 70.3 races for beginners, including the best ones to try.
What is a 70.3 Race
If you’re new-new to the racing world, you might not even know what exactly to expect from a 70.3 swim, bike, run race. No worries, we of course have answers!
A 70.3 race is characterized by specific distances in each of the triathlon events- swimming, cycling, and running.
Here’s exactly what you’ll see , distance-wise, during a 70.3:
The total distance is… you guessed it, 70.3 miles. The names for these races can differ, depending on the company hosting the event. The IRONMAN brand has several 70.3 races, while others are often called “middle-distance” races. The bottom line here is committing to a 70.3 means lots of careful planning and training, no matter who’s hosting the event or where it is.
Are you ready to start prepping for a 70.3? We’ll share our thoughts on what makes some races better for beginners in the next section.
The Difference in 70.3 Races: What Makes Some Better for Beginners
All 70.3 races have to fit the same criteria that we’ve outlined above. But of course, there are some differences that might make some events more conducive to beginners.
Here are just a few things to note when looking for 70.3 races to start your journey:
Best 70.3 Races for Beginners
We considered the factors above and came up with our own list of 70.3 races that are best for beginners, both in the United States and internationally.
Best 70.3 Races for Beginners: United States Courses
First, our best courses for beginners in the US. These courses all are known to be great starters for those just starting their 70.3 career.Santa Cruz
A triathlon along the Cali coast? Yes, please! The scenery alone is worth it. The race ends on the beach after the course takes racers through all of Santa Cruz’s most well known spots, including the boardwalk. This course is flat all around and the swim leg is a great one for beginners.Timberman
If you like your swim, bike and run in a cooler climate with a side of Mother Nature’s finest landscape, consider Timberman, located in Laconia, New Hampshire. Athletes swim in Lake Opechee, with clear but crisp waters. The bike and run legs are as easy as you can expect from a 70.3 course, too. Overall, this one is a beginners dream!Atlantic City
This course is flat, flat, flat. No hills means a much easier bike and run. The route is also a scenic one, too. The swim leg here is a little more difficult, however you’ll be expending less energy on the other two events. Just be sure to register early for the Atlantic City 70.3, because it’s almost always full.
Best 70.3 Races for Beginners: International Courses
If your passports have been needing a little attention, an international 70.3 might be in your future. Below are our favorite international 70.3 courses for beginners.Turkey
The Mediterranean coastline gets our vote for one of the most beautiful courses. But this 70.3 is also a perfect starter for those that aren’t experienced in 70.3s… yet. Each event in this 70.3 has low finishing times, so it’s well worth the trip to add this one to your list as potentials for your first few 70.3s.Sunshine Coast
Australia’s beaches aren’t just made for surfing… although they’re great for that, too. We love this course for beginners because even though the swim is in the ocean, it’s a less intimidating one. Plus, the run and bike legs aren’t as difficult as other courses, so you don’t have to constantly focus on what’s next.Italy
This course made our list because it has one of the easiest open water swims. Since so many new racers have some level of open water swim anxiety, we wanted to make sure we had an easy swim on our list! Swimmers complete one loop in the Adriatic Sea, so once you have this race under your belt, you’ll definitely feel ready for another.
Now get out there and choose your race! If you’re ready to add a 70.3 to your list, then any of these six courses would be a great place to start. Visit our website for more tips and tricks to help you crush tomorrow, and the gear you need to make it happen.
July 18, 2022
Love it or hate it, open water swims are a frequent part of triathlete life. While some triathletes thrive in an open water swim, open water is a serious source of anxiety. Our team is here to help boost your open water swim game with a few things we’ve learned along the way.
Let us help you learn from our experiences, instead of having to figure them out on your own- up next, our guide to open water swimming. Keep reading for four tips from our team to help you crush tomorrow, and your next open water swim.
Avoid Open Water Panic
Sounds easy enough, right? If you’ve experienced open water swim anxiety in the water, you know this is much, much easier said than done. Setting yourself up for success with a well planned swim is the best way to keep yourself cool, calm, and collected in the water.
Visualization and meditation are the best ways to prevent negative, anxiety-causing thoughts from creeping into your zen zone. Our chief hound, Sam Chi, suggests envisioning yourself completing smooth strokes while you get into the flow. Also, choosing a mantra to repeat over and over again will help keep you focused.
When you recite a mantra over and over again, it can also help you maintain your pace. A phrase that you recite over and over again, whether it’s “keep calm and swim on” or something as simple as “don’t panic,” for some, just the rhythm of the words can be soothing.
Before you begin your swim, pick an object within your sight range, preferably along the horizon, to focus on. This will help prevent any disorientation or getting lost. Each time you see the object, you’ll reassure yourself that you’re a-ok.
Make the Most of the Buoys
Buoys are there to help you navigate the course, so use them wisely. This is so incredibly important- do your research on each open water swim and gather as much pre-race intel as possible. It’s essential to understand each course, as they’re all a little bit different.
Do your buoy investigation as far in advance as possible, to give yourself enough time to fully absorb the information. Even if you’re not able to visit the site until race day, it’s better than nothing.
Here are a few things to look for when you’re checking out the buoys, according to our own seasoned swimmer, Mike Buenting
- Different buoy colors- what does each one mean?
- Note where the sight buoys are located vs. turn buoys.
- How many sight buoys are between each turn buoy?
Really zeroing in on the buoys will also help you with orientation during your swim, another important focus for any open water swim. The bottom line here, buoys are clearly much more than just floating things in the water, and they should definitely not be ignored. They’re there to help you and knowing how to use them properly will be a huge advantage to you.
We’re kind of into the whole open water swim thing, and we want everyone else to love it just as much as we do. To help, we’ve created a swim buoy/dry bag combo that keeps all of your belongings dry, plus it’s made out of highly visible, incredibly durable material so you really can’t lose it, even if you wanted to. Not to mention, they store very easily!
Don’t Ignore Your Wetsuit
Wetsuits. Can’t live with ‘em, can’t live without ‘em. But they don’t have to be the bane of your triathlon existence. So many people make the mistake of ignoring their wetsuit until the last minute, which is a huge mistake! You wetsuit actually requires quite a bit of attention weeks before the race starts.
For starters, you should wear your wetsuit to train as much as possible, especially if you’re not used to wearing a wetsuit, or you’ve just gotten a new one. There’s a fair amount of stretching, chafing, and just all around uncomfiness that comes along with wetsuits, so the more you wear it before the race, the more you can work out the kinks before the big day.
If your still experiencing discomfort in some areas, our team, including Sam, Mike, and Coleen Udovich, have a few suggestions to make wetsuit life a little less irritating
- Skip the suit: if you’re just not comfy in your wetsuit, skip it! Of course, not all races allow you to go sans wetsuit, but if it’s legal to not wear a wetsuit and you don’t want to, just don’t do it. If you’re already feeling anxious and you’re trying to squeeze into a wetsuit, it’ll only make things worse.
Test the Waters
The actual water itself is naturally a huge factor in open water swims. And again, every swim is different. Bodies of water are subject to Mother Nature’s plans, and we all know she doesn’t always share those plans with the rest of us, and she’s rather unpredictable.
Do what you can ahead of time to outline the physical environment you’ll be swimming in, so you can prepare accordingly. If you’re a big time worrier, this can help you anticipate any potential issues and come up with solutions ahead of time. No surprises, right?
Again, if it’s possible, go check out the water ahead of time… and get in there! If it’s only possible to dip your toes in and test the temp, then do it. But if you’re allowed to get some training done in the actual water, go for it!
You can’t write things down while you’re swimming, but you can when you’re done. So keep a mental list and transfer it to an actual list when you’re done in the water.
- What’s the temperature?
- Are there any potential outside factors that might change the temperature between now and race day (i.e. rain, extra hot weather, etc.)?
- What color is the water?
- What’s your visibility in this particular open water swim?
- Is the bottom of this body of water rock, sand, or dirt?
- What will this water potentially look like with hundreds of other swimmers churning up the waters?
- What’s the wind and current situation, and how does it change from time to time?
On actual race day, make the effort to get in the water if it’s allowed. If a quick dip to assess the conditions isn’t allowed, take the time to fully observe the water.
How Speed Hound Will Help You
The Speed Hound offers valuable resources and tools to support individuals in improving their open-water swim techniques and enhancing their overall performance in the water.
Our ProPerformance Recovery System aids swimmers in recovering faster and more effectively after rigorous training sessions or competitions. By utilizing dynamic air pressure massages, our system helps alleviate muscle fatigue and soreness, allowing swimmers to maintain optimal performance throughout their training regimen.
Additionally, The Speed Hound provides access to expert guidance and training tips to help swimmers refine their open-water swim techniques. Whether through instructional videos, articles, or personalized coaching sessions, our platform equips individuals with the knowledge and skills to navigate open water environments safely and efficiently.
Furthermore, The Speed Hound's commitment to innovation ensures swimmers have access to the latest advancements in sports technology, enabling them to stay ahead of the curve and continuously improve their performance in the water.
These are just a few helpful hints that our team always keeps in their back pocket for each open water swim. Of course, everyone is different and you should work on your open water swim techniques with your trainer to determine what’s the most efficient method. But, these are great foundational tips that you can adapt to fit your routine.
July 11, 2022
Cycling podcasts are the ultimate collection of information, delivered by your favorite cycling experts. Whether you’re looking for inspiration and motivation, training information, or just pure entertainment, there’s a podcast out there to align with your goals.
If you’re in the market for a new podcast to listen to while you’re riding, or something to help you navigate a new challenge in cycling life, you’ve come to the right place! We’ve done the listening, read the reviews, and conducted our very own research to give you a list of podcasts to add to your listening line-up, right now. Keep reading for our six favorite cycling podcasts.
Best Podcasts for Training
Whether you’re new to cycling or a seasoned pro that just likes a little guidance, we’ve got a couple that will have you ready to roll… literally.
Our top picks for training tips and tricks are Ask a Coach by TrainerRoad and Zwift PowerUp Cycling Podcast. More on these two podcasts is coming right up.
Ask a Cycling Coach Podcast by TrainerRoad
Got questions? They’ve got answers! Chances are, you’re not the only one curious about that question you want to ask, and someone else has probably already asked! And you can find answers right here on this podcast, from your team of TrainerRoad experts:
- Chad Timmerman
- Amber Pierce
- Nate Pearson
- Jonathan Lee
This podcast features round-table style discussions revolving around questions submitted via actual listeners… yep, that’s right. You can send in your questions and have them answered by this very panel of experts. And bonus points for asking unique questions, those are always encouraged… and have a better chance of getting answered during the podcast!
Zwift PowerUp Cycling Podcast
Some of the biggest names in cycling come together to spill all the beans from their own experience on the way to the top of the cycling world. Coaches Matt Rowe, Greg Henderson and Kristin Armstrong share their expertise on all things training in this podcast, brought to you by none other than Zwift.
Cycling Podcasts to Keep You Entertained and Informed
Let’s be honest, there are some parts of cycling that aren’t exactly the most exciting things to discuss. But we’ve found a few favorites that’ll make even the most boring topics a little more fun and engaging.
If you’re in the market for an entertaining and informative podcast, try Dialed Podcast and Crank Revolution. These two bring some spice to the cycling world, keep reading here for more.
Dialed Podcast takes even the most mundane topics and spins them into something… extra! All listeners agree, Dialed is fantastic, even bingeworthy! And if you’re newer to the cycling world, this one is just what you need for a little boost. You’ll come to the podcast for all of the information the hosts share, but you’ll stay because it’s just that entertaining.
Crank Revolution Podcast
Shenanigans… the podcast description actually says shenanigans. How can this podcast not be a great listen? This morning-show style podcast comes to you from a small town bike shop outside of Chicago (Hoffman Estates, to be exact).
The four hosts Jeremy, Chris, Mark and Greg make even the most serious subjects a little less heavy with their back and forth banter and brilliant storytelling skills.
The Best Podcasts for Cycling Technology
Technology has infiltrated every single aspect of our lives, and cycling is no different. And trust us, you don’t want to be the last to know about some of the latest and greatest in cycling technology.
To be in the cycling technology know, we suggest Bikerumor and Service Course, brought to you by The Cycling Podcast. So why should you listen? Keep reading to find out.
Everyone loves a good behind the scenes glimpse, right? Bikerumor gives you just that, in podcast form! Your host Tyler, with a little help from his sometimes co-host Watts, takes listeners to the place where technology meets cycling, to find the answers to your how and why questions. To stay on top of cycling technology, you have to go behind the bike. And Bikerumor is just the podcast to take you there!
Service Course by The Cycling Podcast
The Cycling Podcast is a long-time staple for cycling podcast listeners. However, this isn’t news to you (if it is news to you, go ahead and add that to your listening que, too). Service Course merges the credibility of The Cycling Podcast with a more relaxed, story time feel, to make cycling technology approachable.
Join Lizzy Banks and Tom Whalley for Service Course while they take you on a journey detailing innovations from the cycling world. Different guests bring their anecdotes to the podcast, sharing their own account of how they impacted various creations.
And there you have it! Our curated selection of six podcasts that you should be listening to right now. Actually, make that seven if you're not already tuning in to the classic The Cycling Podcast. We've sifted through a plethora of content to bring you the best podcasts to fuel your passion for cycling. But before you hop on your bike and hit the road or the mountain, don't forget to check out The Speed Hound. With our range of performance-enhancing products and expert resources, we're here to support you on your cycling journey. From recovery system to training tips, The Speed Hound has everything you need to elevate your cycling experience. Happy riding!
July 04, 2022
Life is all about learning from past experiences and applying them to new adventures, right? Triathlon season is no different! You can always learn from a past race and use that info to improve on a future one. If you're not all about being the best you can be, are you even living that swim, bike, run life? No, no you’re not.
So that’s what we’re here to help you with. Whether you just crushed a swim but bombed on your transitions, or you did your best run yet but didn’t exactly nail the biking part, we’re here to offer a few ways to turn those takeaways into positives for your next event. Keep reading for our guide to triathlon takeaways, and how to use past races to improve on future ones.
Don’t Be Shy
Everyone has their own reasons for being a part of the triathlete community… the keyword here being community. Don’t be afraid to chat with your fellow everyday athletes once the race is done. For the most part, people are excited to share their experiences, along with tips and tricks for helping fellow racers.
So keep an eye out- not in a creepy way- but in a “ooo that looks like something I might need to add to my routine” or a “how’d they make that look so easy” way. Look for friendly faces that might look like they have something to share. Or, for someone that seems like they might have lots intel on the latest and greatest tri tech must haves.
Asking others is also a great way to find out what you can expect from other races. Race reviews are a fantastic way to identify elements of a race that you can expect to encounter, but newfound friends can also give you the rundown on their past experiences.
Learning from someone else’s journey is truly one of the best ways to gather life experiences without having to make your own mistakes and learn the hard way. And, you get to make a new friend. It’s a win-win situation.
Accept Less Than Perfection
This is one of those life lessons that just applies across the board. It’s one of those things we learn in kindergarten, but we so often forget. Even if it’s your 100th triathlon event, it’s almost a given that not everything is going to go according to plan- there might be a *gasp* mistake or two.
So while you’re preparing yourself physically for each event, give yourself a little mental prep, too. Yes, you of course want to strive for your own version of perfection. A personal best should always be your goal. But, allow yourself to at least acknowledge the fact that you might not be the best at everything, then put that thought away and move on. Don’t dwell on it, just have the thought, then let it go.
Once you allow a thought to pass through, you don’t have to worry about it creeping up at a really inopportune time, like when you’re trying to get out of your wetsuit- that’s never an ideal time to think about anything else!
Aim to Be Organized
Organization is key. And you don’t know how valuable organization is until you’ve lost it. So think back to moments from your most recent race and decide where you could have prepped better and been more organized. Naturally, there are things that pop up that you just can’t avoid, especially at events with hundreds of people.
But, anticipating where these mishaps can occur, and being more prepared will only help you next time. Take some time to look back at your most recent race, or even past few races, and write down places where you feel you could’ve benefitted from more organization.
Here are a few actionable steps you can take to be more organized
- Practice your transitions with different equipment arrangements, just in case something gets bumped or isn’t exactly how you left it. A transition mat is a great transitional tool to help you stay organized.
- Keep important belongings close during your open water swims with a swim buoy + dry bag combo. It’s tricky to keep track of things when you’re racing in different areas, so any equipment like this will help you tremendously.
- Organize your gear bags the same way every time. Create a system for packing your bag that works for you, and stick with it. It’s also helpful to have a checklist that goes into your bag so you can ensure all the necessary things make it where they need to go. If you’re a visual person, take a photo and leave it in your bag so there’s no question about where things belong.
Expect the Unexpected
This goes without saying, but it’s also one of those things that feels like it can’t be said enough. You’re not doing this event in a vacuum, with no other people around. And even if your event is indoor, there are still elements that can (and will) impact your race.
Here are just a few things that most triathletes experience at some point, so just knowing they might occur can help lessen the impact
There’s technical support on hand for a reason- to help you keep calm and ride on… or swim on, or run on. You also have your trusty tool kit in your gear bag, so little road blocks are not race ending situations by any means.
Think of each race as a learning experience that will prepare you to do better in the next one. How much improvement you make is up to you. The tips we listed above are things we've picked up along the way, and we're sharing them with the hope that these will help you do better on your next race. And when it comes to enhancing your performance and recovery, remember to check out The Speed Hound. Our innovative products and expert resources are designed to support athletes like you in reaching your full potential. Whether you're looking to optimize your training regimen or enhance your recovery post-race, The Speed Hound has you covered. Here's to achieving new milestones and conquering your next race with confidence!
June 27, 2022
Targeted massage therapy is one of the best ways to treat your muscles after an intense workout. But, it’s also an effective method for preventing muscle soreness overall. The bottom line here, you need a percussion gun in your life.
Our brand new, Pro Percussion Gun is a highly portable tool that allows you to treat your muscles with percussion therapy. We created this percussion massager to prepare muscles before a workout but also enhance recovery efforts post-workout. It can also be used at any time to treat regular muscle soreness.
The Pro Percussion Gun is customizable and made to fit your recovery needs. If you’re interested in adding percussion therapy to your recovery efforts or in learning more about why percussion guns are the next best thing, you’ve come to the right place! Keep reading for our guide to the new Pro Percussion Gun.
Why Percussion Therapy Works
Your muscles work hard for you. Sure, they complain sometimes, but for the most part, they treat you right. The occasional massage or foam roller or cupping session does work wonders, but regular myofascial treatments keep muscles loose. This means less injury risk during your workouts or races, and even less strain from everyday activities.
Percussion therapy with a percussion gun uses quick, tapping motions with varying pressure and speed to target specific muscles and connective tissue. Because percussion guns are small, handheld devices, you can pinpoint exact areas that need help and really zero in on just that spot.
Just a few minutes in affected areas can relieve tension and tight muscles. But, when used properly, a percussion gun can also activate muscles before any activity. Again, injury prevention… It's a wonderful thing!
Percussion guns also work to increase blood flow. This is indeed a huge benefit for pre-fitness warmups, but also just great for overall wellness. Increased blood flow is always a good thing! Proper blood flow promotes a healthy heart and prevents diseases.
How to Use a Percussion Gun
Remember, you’re adding percussion therapy to your existing routine. It shouldn’t replace your usual stretching or other components of your pre/post workout priming or mobilization. When you use the right percussion gun you can reap all the benefits in right around five minutes of treatment.
Generally, 30-60 seconds is the right amount of time to spend on each area before or after (or both) your workout. You don’t want to spend too long in one spot, that’s just going to add soreness. But, not enough time won’t have the same benefits. It’ll be up to you to find the sweet spot in that timeframe.
Of course, areas that are more sore will require a little extra time, while those that are just needing a quick once-over won’t need nearly as much time. But no less than 30 seconds, no more than 60, is a good rule of thumb. Once you’ve used your percussion gun a few times you’ll get used to the feeling and you’ll be able to adapt your routine accordingly.
Post Workout Percussion Treatment
Your muscles just got a heavy dose of oxygen during that last workout, so when you stop, they’re not receiving the same flow… and they don’t love that. Keep your muscles happy with just under a minute of targeted percussion therapy to each major muscle area. This keeps the oxygen coming, so muscles can recover in their own time.
Pre Workout Percussion Treatment
Muscles are tight before you work out, especially in cold weather. You probably have already learned the hard way, that tight muscles lead to lots of soreness down the road, and worse, even injuries. To prevent strains, sprains, and other soreness, work your muscles with a percussion gun. For pre-workout percussion treatment, stick to a shorter time frame.
When Not to Use a Percussion Gun
If you’re already injured, don’t use a percussion gun without checking in with your doctor. Also, this might go without saying, but skip any areas that have burns, scrapes, cuts, or even bruises. Because, ouch! Percussion guns deliver quick little jabs to the area, and that would not feel nice. It can also add more time to your recovery mission, so just don’t do it.
It’s also important to not overuse your percussion gun in one area. This will add more muscle pain, something that we’re trying to avoid in the first place.
Using the Pro Percussion Gun
Taking your percussion therapy on the road has never been easier, thanks to our Pro Percussion Gun and its long-lasting battery life. Just finished your morning swim? Your Pro Percussion Gun fits right in your gym bag. Wrapped up your fifth tri for the season? The Pro Percussion Gun doesn’t need a cord and outlet to start the recovery process. Done running errands with the wild kids? You guessed it… just keep your Pro Percussion Gun in the car for a few minutes of much-needed R & R. It truly is a tool for everyone to use anywhere!
Many percussion guns have a couple of settings to choose from, but our’s has six settings. Yes, six! You can customize your percussion treatment depending on what you need at that very moment. Post-race recovery might call for a higher setting, while your nightly calf massage might need something a little more gentle. With the Pro Percussion Gun, you’re fully in control.
Inside the travel case that comes with your Pro Percussion Gun, you’ll find six interchangeable heads for your percussion gun. These are easy to swap out and use to deliver a more targeted hit. This percussion gun has a 12 mm amplitude, so you can access deeper points or more broad areas when you swap out the heads.
Add Percussion Therapy to Your Fitness RoutineIt might sound too good to be true, but you really can increase your blood flow, release muscle tension, and prevent possible injury with just one, easy-to-use tool. And, our Pro Percussion Gun comes with the Ironclad two year protection you’ve already grown to know and love from all of us at Speed Hound. Visit our website to shop our Pro Percussion Gun, and other products to help boost your recovery game!
June 25, 2022
It might feel like seven days of training is the best way to reach your goals, especially for those of us tri-minded athletes. We’re a busy breed- it’s hard enough to rest our brains, let alone our bodies, right?! Taking a day off just doesn’t seem like an option. And during tri season- forget about it!
Including at least one regularly scheduled rest day in training, routine isn’t just a dedicated 24 hours to snacking, sleeping, and binge-watching tv. Seasoned tri vets know that’s just about the quickest way to undo months of work. However, including a full day of carefully planned rest, i.e., an actual “rest day” is an essential piece to your training program.
Whether you’re a new everyday athlete that’s looking for a little guidance on the whole rest day situation, or you’ve done countless tris and you’re working with a coach, but want to boost your rest day plan, you’ve come to the right place. Keep reading for our 6 tricks to help you create the perfect rest day- just stick around!
Understand the “Why” Behind Rest Day
So you know you should be resting… but why exactly is that? It might seem like seven days a week isn’t really enough to achieve your goals as it is, so why should you dedicate one of those to resting? The answer is simple- science says a rest day is one of the best ways to ensure you reach your goals while keeping your body (inside and out) in great shape.
Here are a few key reasons why a rest day is not an option, it’s a requirement
- Prevent injury.
- Give your brain a chance to catch up.
- Avoid the plateau.
- Catch up on sleep.
Not allowing yourself to focus on each of the above reasons will eventually set you back in your training program, ultimately affecting your overall goals. So don’t test your limits. Add a rest day to your routine!
Know the Difference Between a Recovery Day vs. A Rest Day
Recovery days, although equally as important as rest days, aren’t exactly the same thing. Recovery days are structured to help you recover after a long stint of hardcore training, or after an event.
They’re also not usually just a day, they’re usually an entire recovery period. And these need to be planned very carefully with your coach.
Rest days are exactly what they sound like- rest. No workouts, no timed anything, just strictly resting. But stay tuned for more on recovery days, we’ll have more to say about that in a post further down the road, because we know our way around a recovery routine, too.
Change Your Rest Day Mentality
For some of us, rest just isn’t really a thing. This is where you need to pivot and work on changing your focus just a bit. Instead of thinking of a rest day as a wasted day of training, or a day to do nothing, think of it as a day to train your brain.
We can all agree that without a fully functioning brain to guide our bodies, our training days aren’t really going to do much good, right? So shift your focus a bit, and think of it as a mental health day. A brain-building day. If we’re giving our muscles dedicated days to grow and develop, surely our brain deserves the same.
Focus on Rest Day Nutrition
Yes, nutrition should absolutely be a focus every single other day. Your daily meals are already tailored to give your body the fuel it needs for your workouts and training. However, oftentimes during your training regime, you’re focused on balancing your training/work life and nutrition comes in the form of what you can eat on-the-go, or even prepare ahead of time.
We can’t tell you exactly what to eat, that’s a very personal plan that you have to discuss with your trainer or other medical professionals. This is all very dependent on where you are in your training vs. fitness goals process.
When rest day rolls around, take the time to prepare your meals with the thought and intention you don’t get to deliver on your most busy days. You know… slow your roll just a bit. Enjoy the process. Even if you’re not a self-proclaimed home chef or foodie, there’s something still very therapeutic about going through the motions of cooking. Smell the smells, find joy in the measurements, and just be present with your rest day nutrition.
You can also take your rest day meals a step further and find local restaurants and cafes that serve the food you’re looking for. Try something new! You never know where your next favorite rest day meal might pop up.
Up Your Rest Day Technology Game
While you’re having a brain-building day, your muscles should be indulging in all the best relaxation tools to make the most of their time off. Take advantage of some of the new recovery tools available to help take rest day to a whole new level.
These fantastic therapy tools are meant to provide targeted muscle therapy for immediate relief from tight muscles. They can also be used to activate muscles before a workout- so a percussion gun isn’t just a rest day thing.
Choose a percussion gun that has highly customizable settings, so you can easily transition from rest day to training day. Also, percussion guns with multiple attachments will be your new best friend. This helps ensure you’re able to be as accurate as possible with your therapy.
A percussion gun with long battery life is another absolute must. Rest day is a great time to take advantage of getting out and about and absorbing the sites in your hometown, so being able to take your percussion gun with you just makes the whole day that much better.
So where can you find a percussion gun that checks all of these boxes? It sounds like a unicorn, just impossible to find! Until now… our Pro Percussion Gun does all the things! Not to mention, it comes with an Ironclad 2-year protection you already know and love from The Speed Hound.
Dynamic compression therapy is one of the best ways to take advantage of your rest day time, and to pack as much recovery into these days as possible. And you can do it in your own home!
Our Pro Performance Recovery System provides on-demand, dynamic air pressure that massages your legs after workouts so you're fresh and ready to take on tomorrow… keyword being tomorrow, because today is a rest day, remember?
You can make your rest day a state-of-the-art event with either of these tools. When you add either of these- or both- to your rest day routine, you’ll never question rest day again. Ever.
Decide on the Best Rest Day Frequency
This is another one of those things that you should talk to a professional about before you commit. Usually, one day a week is a good rule of thumb for adding a rest day to your routine. But, you might need to ramp that up, or scale back, depending on a few different factors.
When you chat with your coach or doctor about how often you should be taking a rest day, be prepared to consider the following
- How long have you been training?
- What’s your fitness level at that very moment?
- Health history, including any potential hereditary issues or underlying medical conditions.
- Your overall physical health… and mental health!
- Do you have any outside stressors that could impact your training?
- How often are you training?
Of course, these are just a few things to consider. Medical professionals and trainers will guide you through the process and gather plenty more information, but these are usually a few standard things to think about.
It’s also worth noting here that you have to be 100% transparent and honest with disclosing this information to your team. It’s truly the only way to make sure you’re going to get the safest plan that works best for you.
See?! That wasn’t so bad! Rest doesn’t have to be a four-letter word! Once you change up your rest day mentality and focus on the active parts of what happens during these recharge days, then you can start to reap the benefits.
May 19, 2022
Menlo Park, CA (May 19, 2022)- The Speed Hound has officially joined forces with Skid Row Running Club to support athletes as they participate in upcoming events, as well as their journey toward a positive future. The Speed Hound’s focus on helping everyday athletes achieve the impossible is the perfect supplement to Skid Row Running Club’s mission: to use the power of running, cycling and triathlon to improve the lives of those who are at risk of homelessness and addiction.
Skid Row Running Club is an organization that goes far beyond running together a few times a week, they serve as a resource and family for all of their members. Tracy Hunt, a representative for SRRC, is incredibly grateful for the collaboration ahead. She’s thankful for both the financial support and cycling equipment The Speed Hound will provide. As Tracy mentioned, SRRC’s members don’t have access to some of the necessities for their upcoming triathlon and other events, so The Speed Hound’s support is crucial.
The Speed Hound is looking forward to joining Skid Row Running Club as a partner in helping club members realize their goals and conquer drug and alcohol addiction, with both equipment and financial aid. In May, about twenty members of the club will be embarking on a 500 mile bicycle ride from Grand Canyon to Santa Monica where donations from Speed Hound will be put to good use.
“I started The Speed Hound as a brand that is focused on achieving a double bottom line - doing well and doing good. This partnership with Skid Row is a significant opportunity for us to do good. Everyone can use a second chance and Skid Row is making a huge difference at the local level through athletics.” said Sam Chi, Founder and CEO of Speed Hound. In addition to the recovery system, The Speed Hound will be outfitting all Skid Row Running Club members with technical cycling apparel and supplies- everything from tires to tools to nutrition. These athletes will be the first to have access to Speed Hound’s Pro Percussion Gun, a product that launches to the public on May 23rd.
You can show your support of Skid Row Running Club by clicking here to shop The Speed Hound’s line of custom apparel where proceeds will benefit the club. You can also click here to donate directly to SRRC.
About Skid Row Running Club
Members of Skid Row Running Club gather on Monday and Thursday mornings bright and early to hit the streets of Los Angeles with a purpose beyond running. Each meaningful trek brings a sense of togetherness, while runners encourage one another and form a deep sense of camaraderie. Since Judge Craig Mitchell founded this organization way back in 2012, the group has positively impacted thousands of lives. Skid Row Running Club is also a resource for members, beyond running. You can learn more about the story behind the club through the award winning documentary Skid Row Marathon.
About The Speed Hound
Founded in 2016 by Ironman triathlete and physical therapist Sam Chi, The Speed Hound is a California-based sports performance company with a mission to unleash the potential of everyday athletes by providing professional quality products at accessible price points.
Over 100,000 customers trust the broad categories of The Speed Hound products, including recovery tools, performance apparel, and swimming and cycling equipment. The flagship recovery product is the Pro Performance Recovery System, which accelerates muscle recovery through dynamic compression in a package that is highly customizable and easy to use.
This system is used by professional athletes, physical therapists, chiropractors, athletic trainers, coaches, teams, and of course, everyday athletes. Visit The Speed Hound website for more information and be part of our journey by following us on Instagram.