SPEAKING & APPEARANCE SCHEDULE

EFFECTIVE JUNE 1,2007

International Athlete and USAT Certified Coach Lynne Fonda is available for synopsized coaching sessions to single and multisport training groups.

Adjunct benefits and samples from the following:

E-Caps (Endurolytes, Race Caps)
Hammer Nutrition (Hammergel, Perpetuem, HEED)
Champion Nutrition (Revenge, Met Max, Muscle Nitro, Metabolol Endurance)
Clif Shot

Experience:

20 years - Championship Athlete
15 years - Championship Coach - Track, Cross Country, Swim, Cycling Teams
ASEP Certified Coach - high school level
CIF Championship Coach (State of California)
TEAM USA Athlete (Perth, Oz; Lausanne, SU)
USA Triathlon Certified Coach - 10 years
USCF Cat 4 Road cyclist
Masters Triathlon & Duathlon Champion
Triathlon Journalist

For further information, contact lynne.fonda@gmail.com

Heatstroke on Highway # 24

Epic Heatstroke; Highway # 24

This past Sunday, I rode my QR Tri bike out to Green Mountain Falls, from my home near the Air Force Academy. To test my 'tough factor', I left at 11:00 am, and rode during the heat of the day! NOT RECOMMENDED!

My findings were a heart rate that was too high to sustain for a period of 3 plus hours, and ultimately, heatstroke. At around 4 miles up Highway # 24, I found my cadence to be seriously compromised. The hot exhaust of accelarating cars, and heavy traffic, also contributed to a further demoralizing effect.

The bike lane along Hwy # 24 is practically non-esistent and is covered with debris. My Conti sew ups (20") are bombroof; they get the credit.

The affects of heatstroke can be serious and far-reaching. Symptoms of dizziness, listlessness and fatigue are present for about one week. Rehydration, with electrolyte replacement, and an emplasis on fruits, and protein, are required.

Also, even though I took Endurolytes (x2 capsules) at the onset of my ride, and 2 more at hour 2, the extreme effects of a 95 degree day, were dileterious on me. Additionally, I used Champion Nutrition's Lactic Acid buffering "Muscle Nitro", and Hammer Nutrition's "Race Caps". Both successfully contributed to lack of cramping and the feeling of 'heavy legs'.

The fast and fun descent surprised me several times with cross winds, increasing as the day wore on. My HED CX wheels further exacerbated the stability of a fast, 50 mph descent. That said, it was challenging and fun! Forward momentum is always a best friend.

Riding should be done early in the morning; I undertook this experiment because I am somewhat new to altitude, and am curious about the effects of heat and altitude on the body.

Don't do this at home.

Lynne Fonda
Sunday June 24, 2007

June 17th Payperpost Dad, Brunch and recipe

Y
Today is Sunday June 17th Father's Day! Grab Dad and take him on that long slow bike or run; a hike will suffice as well! surprise him with brunch afterward. To avoid the crowds on this 'big brunch day', cook him a homemade brunch. Suggested post-workout fare:

3 egg omelette
Chopped onions
chopped zucchini (pat squash dry after chopping)
chopped yellow squash
chopped mushrooms
pinch garlic
bit of jalapeno, chopped
cheese of choice


Spray large pan with olive oil spray; let warm up
Scramble the eggs and pour in pan
As eggs begin to firm, add veggies
AS veggies begin to sink into eggs and firm up, add cheese
Carefully flip one side of omelette over the other.
Sprinkle with cheese
Turn off burner and cover for about 2 minutes

Recovery Shake
1/2 cup milk
Banana
Berries
Protein Powder
Tad frozen yogurt
Goji Berries
5 ice cubes

Blend all ingredients in blender. Serve with omelette.

This meal provides ABOUT 40+ grams of protein; all carbs are complex, with fiber in veggie and fruits, and monounsaturated fats.

NEW FIND!
I recently discovered payperpost where I have an opportunity to be compensated for my writing. I have a free lance writing gig with USA Triathlon, the national governing body's membership publication, and am always writing for one publication, or another. With payperpost one has the additional opportunity of compensation from reviewing sites as a piece is written.

Though I have just joined and am receiving assistance to correctly add payperpost links, I am enthusiastic about the concept of remineration to blog, which I love!!

Payperpost was featured on the Today show Friday, June 15, 2007

For further information, go to payperpost.com

Proper hydration

During these hot summer months, hydration, heat stroke prevention and hyponatremia are critical issues for the competitive athlete.

I use an excellent product called "Endurolytes" to assure this; feel free to inquire regarding details and availability of the product.

Additionally, a complex sports drink, in my case "Revenge Pro", is readily available. Inquiries accepted. Malto-dextrins designed to exit the stomach quickly, are the main ingredient to address the ongoing needs for complex carbs, during exertion, to include appropriate electrolyte minerals.

Simple Gatorade, availble in bulk from wholesale warehouses such as Costco, and Sam's Club may well be the best 'bang for the buck'

Hyponatremia is the state in which the blood stream has become too dilute, and causes the same symptoms as dehydration; lightheadedness, lack of muscle coordination, nausea, heat stroke, confusion, and all the associate problems of dehydration. This condition is caused by drinking TOO MUCH WATER; all the electrolyte minerals have been washed out!

TRIATHLON PROGRESS training season 2007

By now base mileage should be sufficient to build with speed work. Suggested frequency and intensity of workouts, are as follows:

Olympic Distance Training optimum yardage and mileage

Swim - ideally 3 x week; one session speedwork (Masters Swim is suggested)
Bike - ideally 3 times per week, one session with brisk peleton
Run - ideally 3 x week - one session track intervals


Swim - 7,500 yards minimum, in increments of 3 sessions
Bike - 120 miles per weel (3 workouts)
Run - minimum 18 miles per week; preferably 25 (3 workouts)

** 1 of each workout shall be active recovery. Example: Sunday Run = long slow distance of 8 miles at 'aerobic' heart rate

** 1 of each workout shall be tempo workout - upper aerobic level

** 1 of each workout shall be interval intensity - establish and increase VO2 max.

See Coach for establishing aerobic, VO2 rate, anerobic, bases.
See Coach for acquiring Heart Rate Monitor and training log demo

Heart Rate Training Zones formula is suggested only, and varies radically with each individual.

Maximum Heart Rate formula = 220 - age
Energy Efficient or Recovery Zone = 60-70% of maximum heart rate

Example of 40 yr old woman:
220 minus age = 180 bpm

Max HR , in theory = 180 bpm
Aerobic midline (efficiency & active recovery) = 108 bpm to 126 bpm

These are LOOSE values! Critical to consult a professional!!

VO2 and Power (watts) formula:
It is also possible to estimate your power (Watts) based on your VO2 (L/Min).

FOR SPRINT DISTANCE
Swim -5,000 yards (3-4 workouts)
Bike - 50-75 miles total (3 workouts)
Run - 12 to 15 miles/week in 3 workouts (LSD one 1 x week)

Races - see websites for details

June 24, 2007 Prospect Lake Triathlon
This event is staged by ex-pro triathlete, Lisa Rainsberger
http://www.prospectlaketriathlon.com/

July 14-15 (race on 15th) - Danskin Denver - HURRY, this closes registration early!!
http://www.danskin.com/danskinonline/denver.html

June 17th - 5430 Sprint Triathlon - Boulder, Co
http://www.5430sports.com/5430sprint.htm

June 24 - My Way or the Tri Way Triathlon - Aurora
http://www.thetriway.com/

July 1 - Battle at Midway Tri - Midway, Utah
http://www.bamtriathlon.com/

Junly 8 - Cheyenne Sprint Triathlon - Cheyenne, WY
http://www.cheyennesprinttriathlon.com/

July 14-15 - Table Mtn Tri - Arvada, Co
http://www.tablemountaintriathlon.com/

July 15 - Try it High Sprint Tri - Leadville, Co
http://www.lakecountyco.com/












Power = (VO2 - 0.435) / 0.01141

Questions? lynne.fonda@gmail.com

Lynne Fonda June 16, 2007

Swim Meets YMCA GRC Flying Sharks

FLYING SHARKS SWIM MEETS TO BE ANNOUNCED SHORTLY

JUNE 16, 2007

YMCA Flying Sharks Thurs June 14, 2007

Swim Workout - YMCA Flying Sharks - Thursday June 14, 2007

Easy Warm Up - 300 yards freestyle focus on ...S T R E T C H and R E A C H







Main Set #A - Drills

200 yd slide glide - one arm out - switch sides every 50 yds
200 yd KETCHUP - slow, deliberate glide; catch 'finish' arm up to glide arm. Switch
200 yd Freestyle
200 yd Fingertip drag
200 yd pull (focus on reach!)

Main Set #B

100 x 6 Freestyle 30 second rest

Cool Down

300 x Freestyle - Deliberate stretch and glide

Total = 2,200 yards

For swim caps, see Coach
For Sports Drink, see Coach
For swimwear, see coach