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News
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Dec 05, 2013
After I overeat, how long before I gain weight?
Read more →Several athletes (and non-athletes) I know have mentioned that it seems they have a two-week rule. That is, they seem to be able to overeat for a period of time and then after roughly two weeks – boom! The scale says weight gain. The opposite seems to be true for these people as well. That is, when they begin the New Year’s resolutions of weight loss it take two weeks of vigilance before the scale shows a stable weight loss. What is going on? There are many factors that influence whether you gain weight or lose weight. Let’s begin with...
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Nov 30, 2013
How much time do you think you spend sitting each day? One study says you’re wrong.
Read more →An interesting study looked at quantifying the amount of time people sit in three situations including during work hours, leisure time during a work day and during leisure days. Scientists were looking to validate self-reported measures against objective measures. To get impartial measures, they outfitted 26 office workers with accelerometers and customized software to obtain accurate, objective, measures of movement over a seven-day period. After the seven-day period scientists had the workers fill out a questionnaire to self-report sitting time, retrospectively. Scientists were looking for total sitting time and longest continuous time with uninterrupted sitting during the three situations. What...
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Nov 27, 2013
Positively Influential Gale Bernhardt Training Plans
Read more →If you enjoy the challenge of being a self-coached athlete, then a very influential Gale Bernhardt training plan may be the key to your thriving success. Gale completely understands that sometimes people like to ask a reliable source for personal training questions without committing to a long-term coaching arrangement. She knows that typically, a consulting session is just the thing most self-prescribed athletes need. Gale has over two decades of experience coaching athletes and pointing them in the right direction. She is a master in aiding ambitious sports enthusiasts reach goals ranging from the Olympic Games to just completing a first...
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Nov 26, 2013
Lots of Workouts to Help Keep Your Training Plan Fresh
Read more →I received great news that my trademark for the product concept of Workouts in a Binder® was renewed. You can find four different editions of this product on the website. The first product, Swim Workouts for Triathletes: Practical Workouts to Build Speed, Strength, and Endurance includes workouts for triathletes and swimmers alike. If you get bored doing the same sets over and over, check out this waterproof book (yes, take it to the pool deck!) to find 80 different workouts to help you go faster or farther. There are training plans included too. Also for swimmers is Workouts in a...
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Nov 20, 2013
New Mom and Strength Training for the Competitive Cyclist
Read more →Q. Hi Gale, I am a 37-year-old Irish girl, and recent first time mom. I just reviewed your book there on Amazon! I actually bought it a while ago when I was pregnant as was looking for advice regarding cycling during this time and post-partum. I found it really helpful. So many people try to talk you off the bike when you're pregnant! Anyway I recently dipped into your book again as I am doing some structured weights this year. I am a track cyclist and compete in most events but my favorite and best would be the 500 time trial...
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Nov 18, 2013
Plyometric Workouts for Cyclists and Triathletes
Read more →Cyclists, mountain bikers and triathletes are often hesitant to try plyometrics because they don’t know where to begin. In this blog, I’ll give you a basic floor routine that you can use to get started. Also included are instructions for more advanced athletes. General Instructions for All Plyometric Workouts Plyometric workouts need to be done on a good jumping surface. Concrete or other very hard floors should be avoided. Also, a good pair of crosstraining or court shoes should be used for plyometric (plyo) workouts. Warm-up 10 to 20 minutes on a bike or running before starting a...
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Nov 15, 2013
Getting the most power using a heart rate monitor for training
Read more →Many of the athletes that I coach use power – and many don’t. For those that don’t have access to power, you can still get the highest average power output for your heart rate efforts. Those of you using my books or online training plans recognize this workout description – or something close to it: These intervals begin work on lactate threshold speed. On a mostly flat course or indoor trainer, complete the prescribed intervals allowing heart rate to rise into the Zone 3 over the course of the interval and no higher. After heart rate is in Zone 3,...
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Nov 14, 2013
How many calories do I burn in a triathlon?
Read more →Q. Hi Gale. ~ I weigh 150 pounds and I'm trying to figure out how many calories I burn when I complete a triathlon. I'm using triathlon training to help me drop some weight and live a healthier lifestyle. In advance, thanks for your help (if you have that kind of info). F. B. A. Hey F.B. ~ I don't have a chart for your exact weight, but I do have charts for a 130-pound person and a 180-pound person. You can almost split the difference between the two charts to get pretty close. You can find the charts...
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Nov 07, 2013
Why do you do the” crazy” things you do?
Read more →I’ve been known to do some things (usually endurance sport related – swimming, cycling, running, hiking, etc.) in the past, and I can guarantee there will be more in the future, that by some people’s standards are “crazy.” Other people find these adventures inspiring. I’m aware there is often a fine line between grand adventure and crazy adventure. Someone recently asked me, “Why?” There isn’t a single reason why, but many. I’ll give my partial list; maybe you recognize a few of these on your own list? I do things because I’m not always sure I can pull it off....
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Nov 01, 2013
Training Consistency Trumps All
Read more →I often get asked the questions: “What is the best exercise I can do for strength training?” “What is the best interval workout for swimming, cycling or running?” “What is the best training plan to make me faster next season?” The single best thing you can do between now and March 1 of next year is having consistency in your training. Design a training plan that is not too little, not too much, but just right for you – to allow for consistency. This is much better than a training plan for your cycling or triathlon goals that is too...