Tuesday, March 31, 2009

You’re Only Cheating Yourself

If you lean on the handrails when working out on an elliptical or treadmill, your actual workout will be much less effective than what shows up on the workout summary screen.

The equipment calculates your Caloric expenditure based on equations that consider the type of motion, speed, resistance, grade, and your weight. When you lean, your legs bear less weight, so the muscles doing most of the moving find it easier to cover that virtual distance.

Go hands-free! You’ll work core stabilizers at the same time.

This bite sized tip is part of the series Weight Training in a Nutshell. Click here for more crunchy bits.

Tuesday, March 31, 2009

Driving Range Sensation, Matt Grevers

Matt Grevers hits the long ballI got a “tweet” with this great video. Oh, the perks of following Gold Medal Mel on Twitter. Check out the latest episode of On The Road with Chris and Mel. In this edition, Matt Grevers surprises USA Swimming employees and even his agent, David Arluck, by driving a golf ball 300+ yards (video).

“Grevers hit the ball beyond the driving range. Like, the people on the next fairway need to look out for Grevers’ ball. He has no regard for accuracy, no regard how far he’s actually going to hit the ball, but that thing goes a mile.” – David Arluck (Arluck Promotions)

The video is posted on the USA Swimming Foundation page on Facebook, so become a fan and watch more great videos!

I guess I always pictured Grevers being a little clumsy because he’s so tall and spends so many hours a day in the water. According to the video, he’s got skills! I’m no expert on correct golf technique but I’d say he’s not quite there as far as his form goes–but hey, I should talk right? After 9 holes I switch over to “fun points,” its my own scoring system where I always win!

Tuesday, March 31, 2009

USA Wakeboard To Hold National Championships In Cincinnati

USA Wakeboard To Hold Four National Championships In Dayton-Cincinnati Metropolitan Area - photo source corbis.comPOLK CITY, Fla.

Monday, March 30, 2009

FINA: Sharleen Stratton Rains on China’s Parade

sharleen stratton - photo source: http://www.daylife.com/photo/09x78RWgdqaiaFINA Press Release: As expected, China dominated the second leg of the 2009 FINA Diving World Series, held in Changzhou (CHN) on March 27-28, by conquering seven out of the eight titles on offer. The only non-local victory went to Australia

Monday, March 30, 2009

Training Methods Vary for Ochsner Ironman Swim Leg

open water or pool training for triathlonsAn article on Nola.com from The Times-Picayune talks about training methods for the inaugural running of the Ochsner Ironman 70.3 in New Orleans. The Ochsner Ironman 70.3 New Orleans will be the first half-Ironman to come to the Big Easy. The race will finish in Jackson Square in the heart of the French Quarter–beautiful.

In any case, the article goes into some particulars about training for the swimming leg of the race. There are basically two schools of thought when preparing for swimming in a triathlon: train in a pool, or train in open water. The Times-Picayune interviewed Ben Elder, the only Level II certified triathlon instructor in the state, who argues that as long as your pool swimming technique is sound you should have no problem in open water events. Here is his quote from the article:

“The best thing to do is get your technique down in the pool,” Elder said. “The pool is a controlled environment for you. Whether you’re swimming in a lake, an ocean or a pool, the mechanics of swimming are the same. If you don’t have those sound mechanics technique-wise, that’s not going to help you.”

Kevin Pilet, co-coordinator of the Greater New Orleans Triathlon Club, would not agree. Pilet has been training triathletes in open water swimming and says that intermediate swimmers may advance further than pool-trained swimmers because they learn in the same environment in which they will be competing.

When looking at both training styles, some strengths and weaknesses emerge for both training camps. Pool swimmers have the luxury of focusing on solid swimming technique in a controlled environment, where a coach can pay close attention to movements, and swimmers can comfortably increase their yardage. Open water-trained swimmers, however, have the benefit of learning specific skills that will help them in the actual race. On the other hand, safe bodies of open water are not always readily available across the country, and receiving feedback from a coach may be difficult.

View the GoSwim.tv video: Open-Water Breathing for a demonstration of different techniques.

My suggestion? Why not do both! Get your basic swimming skills up to snuff and then train at least a few times in open water before the actual competition. Find a coach who is familiar with both styles to receive feedback about the necessary changes in mechanics.

> Visit the Ochsner Ironman 70.3 New Orleans website
> View related posts by Kast-A-Way Blog

Monday, March 30, 2009

Follow Us on Twitter

It seems like a natural progression to not only maintain a blog, but a Facebook and Twitter page as well. If you prefer “tweets” to status updates, then Kast-A-Way Blog is more than willing to accommodate!

Click here to visit our Twitter page and begin following our tweets!

Below, I’ve also posted a list of Twitter accounts I’ve been following. If you know of any other good ones please post them in the comments section. Continue to the second part of this post to see who I’m following.

Notable Twitter-ers:
> Michael Phelps
> Garrett Weber-Gale
> Natalie Coughlin
> Dara Torres
> Rowdy Gaines
> Athletic Foodie
> BehindTheBlocks.com
> Gold Medal Mel
> Swim Network
> Universal Sports
> SwimStars.org
> the17thman
> Rob D of RobAquatics
> SwimTweets
> The American Red Cross

Sunday, March 29, 2009

RE: How the Dubai Charter Affects Masters Swimming

dubai charter and us masters swimmingI added a RE: in the subject line, not because I’m treating this blog as my own personal e-mail, but because I wanted to reiterate what I read over at Rob Aquatics and add my own two cents.

With Masters Nationals fast approaching, USMS.org posted an urgent notice on their home page (PDF) giving their official position in consideration of FINA’s Dubai Charter.

Basically, the USMS interpretations of FINA rules is straight forward: USMS will allow suits that were approved after September 30, 2007 unless otherwise rejected. If the suit has been approved, it stays approved until you hear otherwise (which should be with the future publication of an ‘approved suit’ list). The ‘one suit’ rule is also being strictly interpreted. The use of more than one swimsuit at a time during sanctioned competition is prohibited.

Then in the same document, it appears that Kathy Casey, U.S. Masters Swimming Rules Committee Chair, contradicts the interpretation of the ‘one suit’ rule. She states that:

“This restriction applies to all types, makes, and models of swim suits, but it is not intended to apply to athletic supporters or modesty type wear (a single pair of

Sunday, March 29, 2009

Tracer Titan Comic Book Remix

matt grevers tracer titan

Sunday, March 29, 2009

CollegeSwimming.com Post Script

auburn celebrates national titleI was reading the final coverage of the Men’s D1 NCAA Championships on CollegeSwimming.com and I thought this P.S. at the bottom was great:

The price of hosting a National Championship is at least the cost of one broken lane line as the weight of the Tigers proved too much for maroon and white buoys. (PS, Texas may have to contribute to the replacement of the line as one of their boys pocketed a maroon disk- some rivalries are bigger than others)

P.S. Auburn won, check the results here.

Saturday, March 28, 2009

What Is A Calorie?

In thermodynamics, a calorie (small c) approximates the energy needed to increase the temperature of 1 gram of water by 1

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