Hydrotherapy: The pain, and the gain

http://liherald.com/eastrockaway/stories/Helping-to-spread-cheer-to-military-abroad,73442

So, I flew down to Mexico for a vacation. By myself. Some people might claim that’s a little weird, but Mexico is my spot — it’s the ultimate relaxation paradise.

Part of my package included a free hydrotherapy session. I’ve never been to one, nor did I know what to expect, except that I was going to be in some type of water. So, I decided to try it out.

I was taken into a tranquil pool area that was anything but a normal ruckus-filled resort pool scene. There was no talking allowed. The only sounds that could be heard were from the animals that freely roam the resort’s jungle and from the man-made waterfall crashing into the center of the hydrotherapy pool circuit.

Hydrotherapy can be used to help blood flow and “treat many illnesses and conditions, including acne; arthritis; colds; depression; headaches; stomach problems; joint, muscle, and nerve problems; sleep disorders; and stress. People also use it for relaxation and to maintain health,” according to WebMD.

Each area of the circuit was numbered, and after I was given instructions, I entered pool No. 1. It was intentionally freezing. From there, I was taken to another station that considered of a 50-foot walk over a deep bed of stones and pebbles. It was difficult to maintain my balance at times and was downright uncomfortable, but I’m always up for something new. My feet were in shock — they were cramping, BIG-TIME.

Traveling through the circuit, the pool gradually increased in temperature and included a variety of jetted stations meant to provide massage therapy to different areas of the body. In fact, station No. 7 was so forceful that it was intended to be an against-current swimming scenario. But I mistakenly used it as a back massager and was stumped they hadn’t installed any type of handles to hold on to, as I was uncontrollably pushed feet away from where I wanted to be.

The second-to-last station was the most interesting — the strongest stream of water I’ve ever felt, flowing from a gooseneck pipe, meant to provide therapy to all areas of the back. I honestly didn’t know whether it rearranging my neck, dislocating my spine or snapping my ribs. And when it was over, I still didn’t know how I felt. My body was in complete confusion.

The hydrotherapy session ended with a trip to the sauna, vapor steam room and rustic shower, concluding at a bar filled with a wide variety of teas and cold herbal drinks — most of which I didn’t have much interest in. But I left the hydrotherapy treatment feeling physically transformed.

I woke up the following morning feeling sore as hell but relaxed as ever, and it occurred to me that the powers of hydrotherapy could be a welcoming alternative to hands-on massage therapy. For more information, visit www.webmd.com/fitness-exercise/hydrotherapy.

Brian T. Dessart, a former Herald sports preview editor and director of marketing, now writes for Sports Illustrated, covering performance, fitness and action sports.

Behind the Body: Edmonton Oilers rookie center Connor McDavid

http://www.si.com/edge/2015/10/28/behind-body-edmonton-oilers-connor-mcdavid

In a world too often clouded by pessimism and unhealthy karma, there’s one 18-year-old who’s proving that an a sense of maturity beyond his age can not only lead to an impressive level of fitness, but also can foster the potential to reach the apex of the National Hockey League.

Edmonton Oilers center Connor McDavid, who was selected No. 1 in this year’s entry draft after capturing honors with the Erie Otters as the Canadian Hockey League’s player of the year and Ontario Hockey League’s most outstanding player of the year, has even caught the attention of someone who knows all about excelling in the NHL.

“[Connor’s] a very mature, hard-working young man who has very good hockey vision, an extra gear in his skating and—more important—works hard every shift, every game,” says Wayne Gretzky. “He will be a solid addition to the Oilers and the NHL.”

“With his focus on the game of hockey you just know he is going to do great things,” says friend and Carolina Hurricanes’ defenseman Noah Hanifin. “For someone with his talent, he is such a low-key and humble person. He’s not only a great hockey player but a really good person.”

“I think Connor being able to work with Gary Roberts the past couple of years will help him immensely when it comes to adjusting to the game quicker,” Tampa Bay Lightning captain Steven Stamkos says. “He has that competitive edge over players his age because of the proper training and nutrition he has been exposed to.”

In a recent phone conversation, the soft-spoken McDavid went over the details of his training and explained his approach to his sport. Meet number 97—who, interestingly, was born in 1997—Connor McDavid.

The beginning of his training program and motivation: “I started serious training when I was about 15. I was starting the next chapter of what I was going to eventually go on and do, and that was play in the OHL. [Training] with a guy like Gary, I wanted to get started on it early because I was going to make the jump to the OHL the next year and being 15 years old, I needed to do something—gain some sort of advantage or at least gain some size.”

Evolution of his body: “Things changed a lot, just with growing older [and] kind of going through that maturing stage through the years—that has a lot to do with it. Plus, [having] a guy like Gary—that helps a lot, in terms of building muscle or working with your body.”

Comparison to other athletes in the same age group, in terms of his progress: “Other athletes my age … I don’t necessarily know. Hockey trainers have got to be the most sports-specific [trainers]. It’s so different from anything else—you don’t rep out 100 bench presses; that’s not going to do a whole lot to you in hockey terms. In fact, the sport is different—it’s on ice and the movement of skating is pretty abnormal to the body, so you’re using a lot of different muscles.”

Offseason workout location: Gary Roberts High Performance Centre, North York, Ont.

Offseason training days: “Five or six days a week. It’s mostly Monday through Friday, and some Saturdays here and there. Sundays are always off.”

Offseason workout: “You go through phases. Phase 1 [is] right after the season; I might have taken two or three weeks off after [my] last game. That’s to make sure the body is feeling OK—strains, bruises or bumps from the year. You make sure that your body is generally moving well, preparing you for the next stage.

“[Phase 2 is the] big phase where you’re doing mostly the bulk of your mass—a lot of deadlifts and squatting; lower reps, higher weight.

“Then, you move into Phase 3, where it’s more of conditioning, cardio, agility and speed work—getting me ready for training camp, in terms of overall fitness. That could be anything from a shuttle run to going for a long run.”

Unique exercises: “Gary has a whole bunch. He does a lot of one-legged [exercises and squats]—that’s a little bit unusual. It’s pretty hard.”

Least favorite exercise: Cardio. “It’s never fun. I’m either doing running or jumps, or something like that, so those are never fun.”

Strongest muscle group: Legs. “I have some pretty strong legs. For any hockey player, I think that’s one of the areas to consider the strongest—you’re always on them. That’s a key component to the game—skating, and the legs kind of feed that.”

On training with the Oilers to prepare for the upcoming NHL season: “I came to development camp and that kind of gave me a good idea of where I was at. I feel I was doing pretty good [by] how I was playing. … My summer was a lot of trying to get bigger, stronger, faster—the kind of things everyone’s trying to do. That’s a pretty standard goal, in terms of summer training. I wasn’t doing anything crazy; I wasn’t doing anything out of the ordinary, necessarily—just kind of a regular summer, making sure that I was feeling good and stronger.”

Exercise most essential for on-ice performance: “That’s a tough question. I would say leaps or bounds, or maybe a long jump—anything where you’re either going side-to-side or pushing yourself forward. That kind of simulates a stride, and power going forward is the main thing in skating.”

Favorite recreational activity and active rest: Swimming. “I love swimming, and it’s still pretty tough on the body. It’s good on the shoulders. It’s not necessarily the most straining [activity] but it’s still a good workout at the same time—good for active recovery.”

Thoughts on training to music and favorite workout tunes: “I’m not necessarily the biggest music guy. [I’m] more just like a top 100 kind-of-guy. Whatever is good now is what I listen to.”

On nutrition: “A typical breakfast would be eggs and some veggies. Lunch would be generally chicken and rice. For dinner, maybe a steak [and] there’s always salad, usually, with the meal. … I like anything—just no condiments. I can’t eat ketchup or anything like that.”

On snacking between meals: “[I] typically use trail mix or some kind of berries.”

Guilty pleasure: Twizzlers. “I’m a big candy guy, I’ve got a pretty big sweet tooth. I love licorice.”

Favorite pregame meal: “I’m a pretty boring person, I usually eat the same things before every game—chicken and rice. It’s pretty light and makes you feel good. I just stick to what I know.”

Go-to drink: BioSteel. “That’s the drink of choice. It’s something that I enjoy, whether I’m just watching TV or getting ready for a game.”

Thoughts on fitness on the professional level: “There are a bunch of different body types and unfortunately for me, I haven’t necessarily been blessed with a huge body type—I have a pretty normal body in that way. I think overall fitness is just to feel good; to me, it’s about feeling good, continuing to be strong and moving well.”

NHL fitness idol: Steven Stamkos. “I’ve actually watched him train at Gary’s place, and watching this guy train each and every day is pretty special—he’s an overall athlete, he’s so powerful, he’s a pretty special guy to watch.”

Fitness advice to amateur athletes looking to make the pros: “It’s everything—your body is worth everything. Without it, you can’t play the game; you have to take care of it, keep getting better each and every day … get stronger. Working out, keeping strong and making sure that everything is moving well [is everything].

An Ironman for the ages: Jan Frodeno sews up triathlon triple crown

http://www.si.com/edge/2015/10/12/ironman-world-championship-kona-2015-recap-jan-frodeno-daniela-ryf

KAILUA-KONA, HAWAII—There are certain unknowns that accompany the planet’s most demanding single-day sporting event. Will the currents in Kailua Bay grasp the swimmers and place them into a ridiculously forceful spin cycle? When, where and from what angle will the crushing crosswinds deliver their well-known blow? And, during the marathon, will the seeming 10,000-degree sun transform the black lava and pavement into a runner-frying skillet?

But for Jan Frodeno the answers to those and all other questions clearly presented no problems. The German star completed the 2015 Ironman World Championship’s 2.4-mile swim, 112-mile bike and 26.2-mile run in 8 hours, 14 minutes, 40 seconds, a performance that launched the 34-year-old to the pinnacle of endurance sport as world champion.

“As things go in Ironman, it’s all about the perseverance,” Frodeno said after his victory. “I was super, super happy to soak it all in. In the end, I was ecstatic and grateful … a little teary.”

With his completion of Oct. 10’s 140.6 torturous miles, Frodeno also became the first Ironman athlete to complete the triple crown of triathlon, having already taken gold at the 2008 Beijing Olympics and the win at this year’s Ironman 70.3 world championship.

Frodeno exited the 2.4-mile swim in 50:50, right on the heels of New Zealand’s Dylan McNeice. Frodeno then went on to record the pro men’s seventh-fastest bike leg (4:27:27) and third-fastest run (2:52:21).

Frodeno overcame the threat from last year’s Ironman world champion and countryman Sebastian Kienle, who finished eighth (8:29:43). Frodeno finished third in last year’s Kona race.

For the pro men, Germany’s Andreas Raelert finished second (8:17:43), followed by Timothy O’Donnell (8:18:50) and Andy Potts (8:21:25) both of the U.S., and Tyler Butterfield of Bermuda (8:23:09). Raelert, who averaged a 6:10 pace during the first five miles of the grueling run, made a strong push and passed O’Donnell with less than three miles remaining.

“These two boys managed to scare me on the run,” Frodeno said of Raelert and O’Donnell.

“You never know what’s going to happen,” Raelert said. “After seven hours of feeling really good, I bonked, badly. [But] after two bad years, I’m very happy to be back on the podium.”

O’Donnell, who’s no newbie to Ironman racing, realizes the importance of keeping a clear mind when conditions get rough.

“It was an interesting day on the bike,” explained O’Donnell, who also was the top U.S. finisher at 2013’s world championship. “Eventually, I kept looking back and saw no one was coming, so I just went for it—stick to the task at hand and worry about everything later.”

Last year marked Daniela Ryf’s first year competing in Kona, and she capitalized on the opportunity with a jaw-dropping performance, after only losing to three-time world champion Mirinda Carfrae with less than four miles remaining in the marathon.

Carfrae, who was vying for her third straight Hawaiian championship—fourth overall—was forced to leave this year’s race during the bike—three miles before Hawi—due to a back injury.

“Gutted to pull the plug,” said Carfrae, in a Twitter post following her tough decision. “Back seizing up after [a] minor crash this week … hard call.”

At the conclusion of last year’s race, Ryf explained that she, “never ever dreamed that I would have such results. I’ve found a really happy place with long distance. I really enjoy riding hard. [But] I still have a lot of potential and I’m looking forward to coming back next year.”

And Ryf returned. In a big way. On the Big Island. The 28-year-old Swiss standout captured the 2015 Kona title with an overall time of 8:57:57.

I just wanted to do my best,” Ryf said. “I had about the perfect race and in an Ironman that doesn’t happen [often]. I just tried to focus and push the pace. The bike went really perfect.”

Ryf was followed to the finish by Great Britain’s Rachel Joyce (9:10:59), Australia’s Liz Blatchford (9:14:52), Denmark’s Michelle Vesterby (9:18:50) and the U.S.’s Heather Jackson (9:21:45).

“I’m so honored to be here,” said Jackson, who made her world championship pro debut. “I was actually surprised—my legs didn’t feel too bad. It was amazing out there. … I learned from last year—just watching—how quickly things can change; you never know what someone else is going through up the road.”

Each year, more than 110,000 professional and age group athletes attempt to qualify for the Ironman World Championship either through worldwide Ironman (full-distance) or Ironman 70.3 (half-distance) races, or by legacy or lottery. This year’s race boasted a field of 2,381 athletes, representing 62 countries and territories, on six continents.

“The biggest pressure I make is for myself,” Ryf explains. “I tried to focus and just race fast, and get done fast. … I knew the people in Switzerland wanted to go to bed.”

Classic.

Previewing the 2015 Ironman World Championship in Kona

http://www.si.com/edge/2015/10/07/215-ironman-world-championship-kona-preview

On Oct. 10, over 2,300 athletes representing 62 countries and territories on six continents will descend upon the notorious Kailua-Kona, Hawaii community in an attempt to secure the ultimate title of, "Ironman." The physical suffering and mental anguish they’ll endure will also teach them more about their own, unknown limitations. Welcome to the 37th Ironman World Championship and its 140.6 miles of, well, hell.

The world championship’s 2.4-mile swim, 112-mile bike ride and 26.2-mile marathon makes this race arguably the world’s most physically demanding single-day sporting event, leaving the planet’s elite with 17 hours to complete the three segments—that’s if they can get through the ever-changing currents of Kailua Bay, well-known 45 mph head- and cross-winds, and sizzling, humidity-laden temperatures.

Three-time world champion, Australia’s Mirinda Carfrae, who overcame a 14-minute, 30-second deficit at the start of last year’s marathon, knows what’s required to be the Big Island’s best.

“I never go to Kona thinking, ‘I can win, I’ve got this,’” Carfrae tells SI.com. “I think it would be a huge error to have that mindset. I know I’ll be ready and be in the best shape I can possibly be when I stand on the start line.”

Carfrae crushed last year’s time gap, taking the women’s lead with less than 4 miles remaining and posted a new women’s run-record. Ironically, the record she broke was her own.

“When I heard the 14:30 split heading out of [Transition 2], I tried not to let it affect me too much,” Carfrae explains. “Honestly, I didn’t think the win was possible at that point. I just had to focus on what I know, which is how to run a fast marathon. Even after I moved into the lead, it didn’t really sink in until I was at the top of Palani [Road] that I was going to win again. I wanted to soak it all in and celebrate … this time, I just wanted to enjoy the moment.”

Germany’s Sebastian Kienle, who last year won his first world championship after beginning the marathon on a six-minute-mile pace and advancing nine minutes on his competitors by the seven-mile mark, will be hunting another victory in Kona. But he also knows the competition is fierce and unforgiving.

“I was very happy to have a taste of victory last year—I want more,” Kienle says. “I think it will be very difficult to defend the title—the battle with Jan Frodeno is very motivating. But at the end, it’s just what I love. I live the life I live, and I’m very happy that I have the talent to do it at the very top.”

Competing in the mix of the world’s elite will be American actor Sean Astin—most commonly known for his roles in the hit films Rudy and Lord of the Rings—who will be racing for his charity, Run3rd. The organization, which has been growing since 2012, supports elementary after-school running programs in low-income areas.

“I feel a really powerful sense of mission and purpose with all of [the] running I do,” Astin tells SI.com. “When I was a kid, my parents infused in me this idea that my life was important—that I was going to have a big life. Having this piece of my life is all about being committed to do something, demonstrating resilience and that sense of accomplishment—what it feels like to cross the finish line. This is part of my life story, and I want my life to mean something big.”

Also making an appearance on the Big Island this year is celebrity chef Gordon Ramsay, Paralympic handcycling champion and CART racing legend Alex Zanardi, and 85-year-old American, Lew Hollander—the oldest competitor to step onto the world championship’s starting line.

“In 2011, I finished in 14:04:48 after poor fueling and a torn hamstring,” Ramsay explains to SI.com. “This year, with the change in my training and changing the way I fuel myself during the race—eating every half-hour, instead of when I’m hungry—I hope to set a new [personal record], but also enjoy the course. It’s so beautiful when you’re under the water at 5:15 a.m. and see an amazing array of fish—it’s extraordinary.

“Learning from my last experience, I’m doing a lot more brickwork—swimming, I love swimming. I’m doing a lot more strength work in the legs. Lots of squats … lots of weight on the shoulders, pull-up bars and TRX bands, and I’m doing more hill training.”

This year’s world championship field is most represented by 768 U.S. athletes, with the largest number coming from California, 138; Colorado, 54; Hawaii, 49; Texas, 44; and New York, 44. Internationally, Australia boasts 250 athletes, followed by Germany, 175; Great Britain, 148; Canada, 114; and Brazil, 98.

“I love the sport,” Carfrae says. “I always say that if I lose that passion, I’ll stop racing. I’m motivated by wanting to win again in Kona, but even more than that desire, I’m motivated by the process—it’s the whole package of training and racing, and developing as an athlete year upon year. And I love it.”

Aloha.

***

The Ironman World Championship fosters more than an extreme bodily challenge to those brave, able-bodied athletes who have opted to be taken into its whirlwind of physical destruction. For a select population, competing in the world’s most challenging single-day endurance race provides an encounter way beyond comprehensible. Just ask Steve Walker.

The 32-year-old former Marine was diagnosed in 2001 with retinitis pigmentosa, an inherited degenerative disease that demolishes the retina and optic. By 2004, Walker was legally blind.

“My legal blindness has put me closer to the end of the spectrum of total blindness,” explains Walker, who by 2013 had lost 95% of his overall vision. “I have less than 5% of my vision remaining, which is similar to looking through a distorted straw with my left eye, and only the ability to notice the presence of light in my right eye.”

Yes, Walker may be blind, but he’s the farthest from being defined as incapable. And he’s ready to prove that a disability doesn’t halt ability.

"I don’t know how or why it happens but the fact that I can’t see doesn’t cross my mind during a race,” Walker tells SI.com. “Sure, there are practical things that I do different [from] other athletes in order to get through the race, but those things aren’t registering in my mind.”

Walker will use the assistance of his guide, Chris Foster, during the world championship, while fighting unimaginable physical challenges. While he anticipates battling vertigo during the 2.4-mile swim, Walker will be connected to Foster by a swim leash, which is less than 1 meter in length.

“Even though [Chris is] an arm's distance away, most of the swim I won't be able to find him with my eyes,” Walker explains. “I use the tension of the leash—or lack of tension—to feel that I'm swimming parallel to him. I play a game in my mind during the swim—the game is to swim and not feel anything. If I feel too much tension on the leash, it means I'm pulling too much to the left, and if I bump into Chris, I've gone too far to the right. I try and hold the sweet spot in the middle. … Bumping into buoys and other swimmers isn't so much a hazard but a fun part of the swim that everyone goes through.”

During the bike segment, Walker will ride tandem style, where his main objective will be to focus on power, overall balance and smoothness.

“My guide is in the front handling all the braking and gears,” Walker says of the 112-mile bike race. “[This] leg will be my favorite part of the race, but I cannot get into the aero position—I only have bullhorn-type bars in the back. I will try and sit as low as possible, but my head actually rides over the lower back of Chris. … [We] have been riding long enough where most of our communication is nonverbal. My vision doesn’t slow us down, at all.”

The 26.2-mile run provides a host of new challenges, as road conditions can easily change, forcing vigilance from both Walker and Foster.

“I want my guide to be as natural as possible while running,” Walker states. “Watching for and calling out every crack or dip in the road gets taxing on both of us. … Most of the time, I can grab my own nutrition in the aid stations, but with the nature of race conditions, my guide usually helps me when needed.”

So, the question remains: Why? … Why would a former Marine whose due diligence was already satisfied by serving the U.S. Armed Forces—disabled three out of his four-year commitment—opt to compete on a world-class level? For Walker, it’s clearly a no-brainer.

“The single biggest reason I fell in love with Ironman and the sport is because I truly forget about my vision loss while I train, and especially while I race,” Walker says. “As a visually-impaired athlete, we have to make peace with the circumstances and not dwell—or concentrate—on what we can't control.”

Cheers to that.

2015 IWC historical facts and stats

*72% of participants—1,717 athletes—are male, while 28% of participants—664 athletes—are female, marking the largest female field in history at the Ironman World Championship.

*With 664 female participants, there is a more than 6% increase in female participants from last year.

*This will be the largest athlete field ever at the Ironman World Championship.

99 race participants—57 males, 42 females—or 4% of the total field, are professional athletes.

*Mirinda Carfrae is vying to claim her third consecutive Ironman World Championship victory, a feat last accomplished by Chrissy Wellington of Great Britain in 2009.

*After losing the men’s title to Europe in 2014, Australia is out to reassert its dominance in the men’s field with six Ironman World Championship victories in the past eight years.

*A total professional prize purse of $650,000 is distributed among the top 10 professional male and female finishers.

*Temperatures on race day range from 82 to 95 degrees, with the humidity hovering around 90 percent.

*Crosswinds on portions of the bike course sometimes gust as high as 60 mph.

*More than half the swim course is approximately 20 feet deep. Some depths reach up to 90 feet. Average water temperature is 79 degrees.

*More than 5,000 volunteers will help make Kona a success—650,000 items must be set up, put together, washed, cleaned, picked up or disposed of.

*More than 204,000 registered athletes representing nearly 200 countries and territories competed in Ironman and Ironman 70.3 races this year.

*25 new Ironman and Ironman 70.3 races were established in 2015.

Behind the Body: Preparing for Kona with 2014 champ Mirinda Carfrae

http://www.si.com/edge/2015/10/07/behind-the-body-ironman-world-championship-kona-training-mirinda-carfrae

She hails from the land Down Under, but for this Australian native, training for the Ironman World Championship and receiving a crack at the opportunity to be crowned the best triathlete on earth is truly a life-altering dedication.

“I’m continually working to improve and push my limits further and further,” says 2014 IWC champion Mirinda Carfrae, who claimed her second straight title​—third overall. “It’s the whole package of training and racing, and developing as an athlete year upon year. I love it.”

Last year, it was more than basic focus and standard physical ability that came into play when Carfrae crushed the race’s 26.2-mile marathon segment and claimed a new women’s running record. Her body went through an aerobic transformation that can only be described as amazingly explosive.

“No one aspect of training enables that sort of performance,” explains Carfrae, who also last year set a women’s world championship course record. “Instead, it's the 15 years of consistent, dedicated training and the collective experience. If I were to name what I consider my top talent, it would have to be my resistance to injury, enabling me to train consistently year-in and year-out. I have never had an injury that has stopped me from training, which is fairly rare in our sport.”

Ahead of the Ironman World Championship on Oct. 10 in Kona, Carfrae provided SI.com with detailed insight into her training and nutrition, and what’s required to reach the apex of the triathlon community.

Body fat percentage: “I honestly have no idea.”

Training regimen in preparation for the IWC: “This can vary somewhat depending on a variety of factors—for example, the volume will decrease if I’m doing a race on the weekend, or I’ll skip sessions and rest if I become ill. But a snapshot of an average high-volume week geared toward Ironman includes 30-35 hours of training. That includes six swims, seven runs and five rides totaling 20 km swimming, 450 km on the bike and between 80-100 km running, plus two to three gym sessions.”

Unique training techniques: “Not really, I’m fairly straightforward and old school. Aside from a lot of swimming, biking and running, I do gym work with Erin Carson, who is an excellent strength and conditioning coach at Rally Sport in Boulder, Colorado. We focus on strength, functional movement and plyometrics.”

On training at a certain percentage of maximum heart rate and focusing on oxygen uptake: “Again, I’m into old school training—easy means easy, hard means hard. Two of my weekly runs, two of my weekly rides and two to three of my weekly swims are at a hard intensity. I know there are a number of theories and techniques for more complex numbers-based training, and many people wonder what that secret sauce might be at the world champion level. For me, it boils down to years of dedicated hard work and tried-and-true old school techniques—hardly rocket science.”

Regimen and tapering in the weeks immediately before the IWC: “I fly into Kona two weeks and one day before the race. I have that Saturday and Sunday as longer aerobic days on the bike and run. Then, I take a couple of days off to really rest. After that, it's all about sharpening the tools. … No more long sessions—nothing over three hours on the bike or 75 minutes on the run—but I do have a couple of key sessions left before the big day. My last really hard bike is a week and a half out and includes an hour of work, plus warm up and cool down. The last really hard run is the next day, with about 40 minutes of work. And I have one final short hard hit the Monday of race week. Everything between those sessions is aerobic and for feel. It’s about keeping the body moving—nothing too taxing, but just enough so that I don’t start to feel stagnant.”

Nutritional intake before the race: “I start to carb-load 48 hours before the race. I cut out fiber and mostly increase my caloric intake through calorie-rich fluids. In my experience, especially with the reduced training intensity, overeating just makes me feel bloated. … The night before the race I always have the same meal: chicken and rice, and salt. It’s super simple and easy to digest.”

About Kona’s physical demands: “Any Ironman race is taxing on the body but Kona is a different animal, entirely. First off, the ocean swim is super salty. That’s great for buoyancy since you don’t wear a wetsuit, but can also cause your lips and mouth to feel a bit swollen, and if you miss a spot when lubing up, you can have horrible chafing from your speed suit.

“[During] the bike, the heat and humidity kick in, along with the wind. The degree of difficulty is hugely influenced by Madame Pele—if it’s a windy year, there are extra factors to account for. It’s absolutely critical to hydrate and fuel steadily throughout the day, but if you’re white-knuckling your bars for fear of being blown over—it happens—it’s easy to forget to reach for food or a bottle. Also, when the wind evaporates your sweat quickly, you may have a false sense that you’re not losing too much fluid through sweat. Bottom line, if you stay on plan and hydrate and fuel steadily from the get-go, you’ll be fine. Anything short of that means almost certain failure.

“The marathon is arguably the toughest aspect of the race and generally where you see those ugly, epic meltdowns. The day is heating up, and you’re in close proximity to the burning asphalt. I always put ice in my top and in my shorts, plus dump water on my head to try and stay cool. … [Coming] straight off the bike and onto the run, your legs inevitably feel like bricks for the first few miles. In training, a lot of runs are done directly off the bike in order to get used to that feeling and gain the confidence that you can successfully push through. The key is to focus on form. … Then, it’s all about finding the fastest pace you can sustain over the distance. At times you might feel wretched and have to ease up slightly; at other times you might feel like everything’s clicking and relatively easy, and you can test yourself and push a bit harder. But it’s always a balance of weighing your effort against the distance still ahead. On the best of days, even though it’s obviously incredibly hard, the run feels fluid and rhythmic, and in a sense, light.”

On keeping the body functioning at an optimal level during the IWC: “I use GU Energy Gels and GU Roctane electrolyte drinks on the bike to set the foundation for my day. The goal is to take in 1.5 grams of carbohydrates per kilogram of body weight, per hour. So for me, that's 75-80 grams of carbohydrates per hour on the bike. I also supplement with salt and a lot of water.

“On the run, I carry two GU flasks filled with GU Roctane gels. I don’t have a specific formula per hour but I rely on feedback from my stomach as to how much I need to ingest. I also [ingest] both water and Coke at every aid station. It’s not easy to drink very much while running fast, so I just do my best to get in as much fluid as possible without slowing down.”

Craziest thing her body has been through during an Ironman race: “In 2012, I messed up my nutrition and paid the price. One of my key electrolyte/carbohydrate bottles launched off my bike at mile one and I didn't realize it was gone until 10 miles later. I was able to hold on to third place that year, but my body was depleted like never before. I lost 10 lbs. during that race, which for me was about 8 percent of my bodyweight.”

Let’s talk about mental health—140.6 miles can put a strain on the mind: “One of the most important factors is to stay focused on yourself and racing your own race to the best of your ability. In Kona especially, with so much pressure zeroed in on that one day, you really have to keep your mind as calm as possible and turned inward. And that starts well before the gun goes off. The intensity builds and builds, so you really have to become protective of your energy and time, and learn to stay calm and restful in the midst of it all. I have always been the sort of athlete that thrives on nervous energy and excitement, but I’ve also learned over the years—in Kona—the importance of that calm focus.

“During race week, my management team helps make sure that I don’t overdo it in terms of appearances or socializing. And it helps that Tim [O’Donnell] and I both race—we can be together as a couple and support one another; yet each of us is totally honed in on what we need for our own race.

“It’s the same thing on race day. Every single one of my rivals is on that same start line, and every single one of them wants that win. Trust me, I want to beat every one of them, but I don’t let my thoughts go to those athletes too much. … I’m confident that I’ve done what it takes to give my best performance on the day—I trust in that and follow my plan. So, while I do get into a zone—it’s [almost a] hypnotic rhythm when my run is going well—keeping the focus is a very pragmatic thing.

“There are times when negative thoughts start to creep in—when I’m hurting or down so far off the bike that a victory seems completely out of reach. When they do, I try to turn my thinking [toward] my body: How are my legs feeling? How’s my stomach? Do I need more GU? Are my arms relaxed? Am I hydrated? Can I push a little harder? I make sure everything is in order and firing on all cylinders. It’s a very practical way to keep myself in the moment.”

Guilty pleasure: Ice cream, burgers, fries, chocolate and “lots of wine.”

Favorite drink to celebrate with: Milkshakes, margaritas and wine. “Not all at once, though!”

Live blog: Follow SI's coverage of the Ironman championship in Kona

http://www.si.com/edge/2015/10/07/ironman-world-championship-kona-live-blog

As he covers the Ironman World Championship in Kona, Hawaii, readers can follow along with Sports Illustrated's Brian Dessart through his live twitter feed below. As the weekend progresses, he'll be posting photos, videos, race statistics, and much more. You can reach out to Brian by sending him a tweet @BrianDessart.

*UPDATE (10/12/2015 @ 12:00 p.m.) — The live blog has ended... For more info, see Brian Dessart's recap of all the action in Kona here.

Behind the Body: How to train like Ironman champion Sebastian Kienle

http://www.si.com/edge/2015/10/07/behind-the-body-ironman-world-championship-kona-training-sebastian-kienle

When Germany’s Sebastian Kienle crossed the finish line of the 2014 Ironman World Championship, en route to his first title on Hawaii’s vicious Big Island, he may have been a bit shocked by what he originally perceived as ill preparation for one of the most difficult endurance races in the world.

“I was a little bit surprised by my performance to be honest,” Kienle tells SI.com. “I had a very weak result at the 70.3 Worlds five weeks earlier and did not feel very well [prepared] leading up to [Kona]. Just the last two or three hard sessions went very well. And then, I just had a close to perfect day.”

But in preparation for this year’s world championship on Oct. 10, Kienle has taken to a solid training regimen which is sure to help rocket the 5'11" triathlete toward another opportunity at conquering the race’s draining 2.4-mile swim, 112-mile bike ride and 26.2-mile run.

“I feel that I’m still gaining shape toward the race,” Kienle explains. “It’s a good feeling to get better and fitter every week. I will be a contender again.”

Before the big race, Kienle gave SI.com a look inside what it takes to be at the apex of what’s arguably the world’s toughest single-day endurance event.

Body fat percentage: 6.5%

Training regimen during the year, in preparation for the IWC: “After a three-week break, I started back with training in the end of December. [During] the first three months, the focus is on technique, speed and endurance in swimming. … On the bike, it’s a lot of base and strength work. … In running, I had to be a little bit careful because of an Achilles injury. Also, I'm in the weight room two to three times a week. In total, the volume in this phase is about 30 hours a week.

“At the end of April, I did my first race. The training gets more intense and there’s more variation in the weeks—a hard week is now up to 40 hours training and an easy week is 15 hours. The training is getting more specific, with more intervals and race intensity. Also, there are more brick sessions where you combine a bike with a run session to adapt the muscles.

“In July, I had my first ‘A’ race—Ironman European Championship. After that, I had a break of two weeks of just easy training. Then, we repeated the whole preparation again, just with shorter phases.

“I arrived five weeks prior to the [IWC] to adapt to the climate and give my body some time to get in the time zone.”

Unique training techniques: “I like to combine endurance with strength work—a little bit like CrossFit. You could do that on a trainer, on the treadmill or in the pool. At the end, your muscular fatigue is what really sets the limit in Ironman racing.”

On training for a percentage of maximum heart rate: “I did not train with a heart rate monitor in the last 10 years. I like to use a GPS watch and power meter—for short intervals your heart rate reacts too slow. But I think if you’re new to the sport, heart rate is a good thing to set up—your feeling for intensity with data. You learn more about your body, faster.”

On tapering training before the IWC: “The tapering starts about 12 days before the race, after a last hard block of three to four days. I have a day off followed by two to three days of very easy training and another rest day. Then, the intensity gets higher again but the volume remains relatively low—40-50% of the [previous] week. … Then, one or two last hard sessions three to four days before the race to wake up the system, again.”

Nutritional intake before the IWC: “Of course you want to watch your electrolytes and fluid intake, but you’re not a camel—you cannot save water. A lot of people seem to behave like they are camels in Kona.

“My rule [for dieting] is: in everyday training, as diversified as possible; before the race, as simple as possible—not too much fiber [and] nothing you haven’t tried before. … The night before the race I eat pasta with chicken.”

On Kona’s physical demands: “You need to be adapted to the heat. You need to be ready to handle the winds on the bike. This could be hard on the legs but also on the upper body as you try to stay on your aerobars.

“In the run, the pace is not very high compared to a lot of runs you do in training, but your legs are [in] pure pain. The muscular fatigue is very high and you often struggle mentally because of the heat.”

Nutrition/hydration during the IWC: “You need to start drinking and eating right after you get on the bike. It’s very difficult to digest a lot of calories during the run, so I try to get about 75 grams of carbohydrates per hour on the bike—at the beginning, some pieces of PowerBar; later, gels, which I have in a bike bottle. … In total, I drink about six to seven liters on the bike—at the beginning, two bottles of electrolyte drink and water [later on]. … On the run, I have a small handheld bottle on every special need station with a liquid gel taped on it. After the half-marathon, I also drink coke.”

Nuttiest thing his body has been through during an Ironman: “In Ironman Arizona, I had a pretty good day on the bike—I was super fast and super excited, I just forgot to eat and drink enough. After a flat tire, I was very aggressive to catch the lead group, again. Then, I ran out of fuel—I went from 45 km per hour to 20. I stopped at an aid station and was ready to quit. I thought I [was] about to pass out, [and] after a five-minute break I went back on the bike and still finished [in the] top 10. The best engine is nothing without fuel.”

On mental health and the IWC: “Indeed, the best advice is to never think about the distance, not in training, not in racing—just one step after another. If it’s getting really tough, you need to remember that this is exactly the moment you trained for, and if you’re able to stay strong in these moments, that’s what it’s all about in the end. You want to challenge yourself—don’t be afraid of the moment the race will challenge you.”

Guilty pleasure: “I often forget that I’m an athlete when I see the dessert menu.”

Favorite drink to celebrate with: “It depends on the race venue. There is nothing better than a blueberry lavender mojito on a beach in Hawaii. At home, we have a very good Champagne beer. To celebrate a good day of training, I like a glass of good red [wine].”

Active rest and recreation: “All things car-racing, go-kart, and watching others [participate] in sports, especially the NFL, college football and MTB. But the thing which is getting more and more important if you travel a lot—and probably if you’re over 30—is friends and family.”

Gordon Haller Q&A: Winning the first Ironman, race evolution and more

http://www.si.com/edge/2015/10/06/ironman-world-championship-kona-gordon-haller-triathlon-training-tips

Thirty-seven years have passed since Gordon Haller became the first athlete to cross the finish line of what would evolve to be, arguably, the planet’s toughest single-day sporting event. The Ironman triathlon was—and is—140.6 miles of insanity-inducing fitness hell.

But Haller set precedence and answered a dream that over 100,000 athletes attempt to replicate on a yearly basis. The Ironman’s 2.4-mile swim, 112-mile bike and 26.2-mile marathon leaves only the best athletes standing (barely), only after it has grasped them in its claws of suffering and crushed every energy source their bodies have to offer.

“I had two friends running with me, carrying water and coke,” says Haller of his finish on Feb. 18, 1978. “When we crested the last hill on Diamond Head, I could see the finish line two miles ahead. Barring a real fluke, I knew I had won it. When I crossed the finish, they asked me if I was in the race—I said, ‘I was,’ and they said, ‘Well, you’re done.’ Not exactly Mike Reilly’s famous, ‘You ARE an Ironman!’”

Haller was one of 15 athletes who arrived in Waikiki to face a challenge originally proposed by Honolulu-based Navy couple John and Judy Collins, combining Hawaii’s three toughest endurance races—the 2.4-mile Waikiki Roughwater Swim, the 112-mile Around-Oahu Bike Race and the 26.2-mile Honolulu Marathon. And the rest is history.

“We designed the Ironman to be a challenge to the finish, not a race,” explains Haller, who is a present-day programmer analyst at Wal-mart’s corporate headquarters in Bentonville, Arkansas. “It proved to be a challenge for all. Only two didn’t finish, and one of them chose to be support for another participant.”

Haller recently spoke with SI.com about winning the first-ever Ironman world championship in Kona, the evolution of endurance racing, how to get through the "Final Hour" and much more.​

On the first Ironman: “I had a really good team supporting me—a masseuse, cook, two drivers, surfboard guide and a couple of pacers. I had good nutrition, fluid intake, and confidence in the team and myself. I knew I was the fastest and most experienced cyclist, and the only one to have done the actual bike race. I also knew I was the fastest marathoner. I was worried about my swim, but trusted my guide. The swim went great and I finished in the middle, place-wise. I had the fastest ride and was in second by the end of the ride. … After catching [John Dunbar] at 15 miles and several other times, I realized I was running faster than he was. At 21 miles, I beat him by 35 minutes over the last five miles.”

Take us through the race (strongest/weakest segments and issues faced): “In the run, I had to stop a few times for muscle cramps and [have] them massaged. I also had to make a few bathroom stops. At least I was getting fluids. When I stopped for a bathroom break on the bike, I was shocked to feel how difficult it was to walk after riding that hard. It had me a little worried for the run.

“The only equipment problem was the gearing on the bike—not low enough for the climb over the top of the island. I switched to my other bike and made the climb easily. [My] strongest segment was the last 5.2 miles of the run.”

Layout of the course: “The race was held on Oahu. The events and distances were taken from the main event of each sport. The swim was the Waikiki Roughwater Swim course, held every Labor Day. The run was the Honolulu marathon course, held the first weekend of December. The bike ride was a two-day stage race starting in Haleiwa on the north shore—it was 115 miles. We shortened it to 112 and started at the end of the swim and ended at the start of the marathon course.”

On crossing the finish for the first time: “I was feeling really strong over the last 5.2 miles after I passed John—I ran the last 5.2 in about 30 minutes. The last 3/4-mile was straight and flat. [It’s] always exhilarating finishing the marathon.”

On training for the first Ironman and how he’s evolved: “After the Marine Corps Marathon in November of ‘77, I won a race in the Mojave Desert. Then, I returned to Hawaii and tried to run the Honolulu Marathon. I dropped out at 6 miles due to sciatica. A friend watching the race told me—at that point—that there was a race invented for me. I started training with a little swimming, a lot of Nautilus weight training and a lot of biking. In February, I cut the swimming and bike down and ramped-up the running. I ran 187 miles in the first two weeks of February, rode only 20 or 30 miles and only swam six times, for a total of 8,000 meters.

“These days, my training is mostly cycling, followed by consistent swimming two or three days a week. The running is harder as my joints are feeling the years, so I walk a lot to make up for reducing the running. I still strength train one to three times a week.”

What makes the Ironman championship arguably the most difficult single-day sporting event in the world: “It’s combination of things—heat, humidity, wind and hills. Many participants make it harder by training too hard during the week leading up to the race. The same factors that make the race tough sap their strength before they ever start the race.”

The mental emotion that takes place while racing the Ironman World Championship: “Beginning with difficulty in sleeping the night before, one has to get up very early and do all the pre-race preparation. It’s really exciting checking in at the pier, getting the numbers on, preparing the bike, and talking to friends and strangers. The media is everywhere, asking questions—a minor distraction, [but] a distraction is kind of welcome. It keeps the mind off how nervous you are.

“When the cannon goes off, it’s a frenzy of action. I try to stay on the outside of it and get into my rhythm. I concentrate on form and breathing. When I get that under control, I think about pace and enjoy the view until the end of the swim. … Then, the frenzy begins again in T1. My emotional state varies depending on how the swim went. Usually optimistic, my mood can change in a hurry depending on how the ride is going. I start calculating numbers and splits in my head—pacing is important. The run is where I start philosophizing. Between 13 and 19 miles, one begins to question why we are there. This is where we find out what we are made of. If I can get to 19, I can smell the barn and pick up the pace.

“In the last hour, the lights in town are visible and the noise becomes audible. Turning the corner on Palani Road, it’s all downhill; pace quickens as the crowd cheers. Turning onto Ali’i Drive, the noise is so loud you can’t hear, you just feel like you’re floating and there’s no longer a feeling of effort. You realize that you will once again be an Ironman. [It’s] like no other feeling I’ve ever had.”

On the “Final Hour” (16th hour): “I still like to stay and watch the rest of the finishers until midnight. The crowd is so knowledgeable and really wants the finishers to finish in time. And, they will stay after midnight to cheer for those who didn’t quite do it fast enough, although [they’re] still covering the distance. These are the people we made the race for; the challenge of being able to do it. This may be the only time they get the chance.”

How the race has evolved since the first Ironman: “We designed the Ironman to be a challenge to finish; many people still want to do it as a challenge. [But] most of the people who actually get to do Kona are able to race it—seems to be little room for non-competitive participants.

“Entry fees are exponentially up. The race has become a series of races worldwide, still leaving very little chance for most people to do it.”

Hopes for the Ironman following the first race and prediction for the future: “In 1978, there was no IWC, HTC, WTC, USAT or any other owner, or governing body. We had no idea it would ever get this big. If we did, we would be rich today. Valerie Silk had an inkling it would grow, but I don’t think even she could envision what it is today. She was, however, responsible for the initial exponential growth. She was very nurturing and wanted the Ironman to be a safe and great experience for endurance athletes. When she sold it to WTC, the Ironman took a different direction—very commercial, but again, exponential growth. … It will be interesting to see what the recent sale of the Ironman brand to Dalian Wanda of China will do to the sport.

“There are so many Ironman branded races; they may have glutted the market. There are other racing series that are more reasonably priced and growing in popularity. They could be a competition for our triathlon dollars.”

Personal racing history: “My first tour of duty in the Navy landed me in Hawaii. The weather was so nice and the running boom was just taking off in 1972, so I went a little crazy with my running, cycling and swimming. I was named runner of the year three times in the ‘70s in Hawaii. I won the Maui Marathon twice with course records. In ‘75, I finished third in the National AAU 50 km road championship. In ‘77, I finished fourth in the military division and 16th overall in the Marine Corps Marathon. In ‘81, my teammates and I won the CIOR Military Pentathlon world championship.”

Present-day life: “Currently, my wife, Beth, and I participate in endurance sports, mostly triathlons. There is a small, but growing, enthusiastic endurance-centric community here in Northwest Arkansas. On non-race weekends, we just like to go for long rides, maybe do a little swim workout. We socialize with our endurance sport friends. I swim, bike, run and lift regularly, but don’t get upset if I have to miss a workout. At 65, I don’t want to overdo it. … We are about to become grandparents for the first time.”

Outlook/advice for the 2015 Ironman World Championship competitors: “Pay attention to pacing, fluids and nutrition. It gets deceptively hot due to the humidity. Whether it’s your first Ironman or not, enjoy the trip and stay in the moment. If you’re struggling late in the evening, it will be a good time to do some soul-searching and find out what you’re made of.

On Sunday, write down everything you can remember of the race and how you felt and coped with the discomforts. If you find you’re going so slow on the run that you could walk faster, then walk for a while. It’s not how fast you go; it’s how slow you don’t go.”

Behind the Body: Nationals pitcher Max Scherzer hits the weights

http://www.si.com/edge/2015/09/23/behind-the-body-washington-nationals-max-scherzer-mlb-training

Washington Nationals ace Max Scherzer wears number 31 on his uniform. This year that also happens to be his age. For Scherzer, though, the number isn't what matters, thanks to an extreme dedication to strength and conditioning.

Scherzer, a 6' 3", 215-lb righthander, crushes the weight room during the offseason and keeps up the lifting while juggling a physically demanding in-season schedule. His complex strength-training program combines a solid, evenly spread combination of upper- and lower-body training, mixed with cardiovascular work. It is clearly a recipe for success.

The St. Louis-born Scherzer made his big-league debut with the Diamondbacks in 2008, after being drafted in the first round by Arizona. Traded to the Tigers in 2010, he went on to win the 2013 AL Cy Young before coming to the Nationals this season.

A three-time All-Star and two-time AL wins leader, Scherzer recently provided SI.com with a look inside his health and fitness regimen, and its contribution to his achievements on the mound.

Workout location during the off-season: “I train on my own starting December 1, and then at Fischer Sports [in Phoenix] starting January 1.”

Details of typical off-season workout: “I'm lifting four times a week, separating upper and lower [body].”

Monday—heavy lower body: Squats, RDLs, box jumps, and various leg lifts. “Main thing is to push the squats to the heaviest weight possible. I start at two sets of eight and try to get to four sets of 10 before spring training. I set the goal of getting to 365 lbs. on the fourth set in the middle of spring training.”

Tuesday—heavy upper body: Dumbbell bench, dumbbell rows, lat pull downs, scapula work, shoulder circuit, biceps, triceps, forearms and abdominals.

Thursday—lower body: Lunge circuit, step-ups, hamstring curls and explosive movements.

Friday—upper body: Pushups, double arm row machine, one to two additional back exercises, shoulder circuit, biceps, triceps, forearms and abdominals.

Details of typical in-season workout: Day 1—heavy legs: Squats and power lifts; 30-plus-minute run.

Day 2—bullpen/upper body: Chest, back, lats, shoulders, biceps, triceps and forearms.

Day 3—light lower body: Lunges, step-ups, explosive movements, abdominal and core circuit; distance running mixed with sprints.

Day 4: Rest.

Day 5: Pitch.

Favorite workout/body part: Squats. “They’re tough, but they’re so worth it. If I can squat heavy and not get sore the next day, I know my legs are strong.”

Strongest muscle group: Back. “My back is probably the strongest part of my body. I also put the most work into it because all those muscles support my shoulder in so many ways.”

Most flexible muscle group: Right shoulder. “You have to have great external and internal rotation to keep your arm healthy.”

Recreational activities and active rest: “I play a lot of golf in the offseason. I also love to take vacations where I can scuba dive.”

Favorite workout tunes: Hip-hop. “New and old.” 

On nutritional intake: “I wouldn't call myself the healthiest person when I eat but I really try hard not to eat badly—avoid fast food, soda, desserts, etc. And when I try and eat healthy, I go to Chipotle.”

Favorite pregame meal: Big roast beef and Swiss cheese sandwich. “I have it every time before a start.”

Guilty pleasure: Chicken wings

For decathlon king Ashton Eaton, training means always going for more

http://www.si.com/edge/2015/09/17/ashton-eaton-decathlon-olympics-training-workouts

To become a champion in any sporting event takes guts, determination, skill and perseverance. To become a master of 10 different disciplines takes, well, a mountain of well-orchestrated ability.

There’s no better example of mental and physical skill transformation than U.S. decathlete Ashton Eaton, who on Aug. 29 set a new world record for the event at the IAAF World Championships in Beijing, China, surpassing the mark he’d set in the 2012 U.S. Olympic trials.

“Defending my [2013 world title] was awesome,” Eaton tells SI.com. “On some level, I knew that if I was healthy it would be possible to get the record. But somehow when I was at the start of the last race I was still in disbelief that I was going for it. I'm glad I did‎. … I think it's important that if you've achieved a goal in a field to not stop there but try to take it further, or go into a different field and try to achieve another goal.”

But Eaton relies on a holistic approach to his strength and conditioning training, in order to perform at an optimal level and surpass the competition.

“I think the simple aspect of thought drives my training—how good can I be,” explains Eaton, a Portland, Ore., native, who finished with 9,045 points. “And every attempt, every day—it’s just part of the pursuit toward that.

“As far as weightlifting or strength training is concerned, I do Olympic lifting but it’s not like I sit there and just pump iron all day. [It’s] very much circuit-based, and I do a lot of auxiliary lifts; a lot of jumping around and just staying dynamic—run, cut, jump and lift.”

Eaton’s program includes a warmup, consisting of two jogging laps, sprint drills, agility drills, speed accelerations and a medicine ball program. Then, he usually focuses on two decathlon skills per workout (example: shot-put/pole vault) and follows that up with a running workout. Eaton’s sessions are concluded with a warm-down and hot/cold contrast rehabilitation therapy.

The decathlon champ, who completed the world championship’s grueling two-day crucible of the 100-meter dash, long jump, shot put, high jump, 400-meter dash, 110-meter hurdles, discus throw, pole vault, javelin throw and 1,500-meter run, also utilized Nike’s prototype cooling hood—which Eaton helped develop—between events. The hood “allows athletes to regulate head temperature and recover like never before,” according to Nike Sport Research Lab.

“I’m not afraid to try different things,” Eaton continues. “I see something, a technique, and [I ask] why is it that way … and if it’s been that way for 100 years, why has it been that way for 100 years? Has anyone thought of trying anything different; can I try something different?”

Amid his decathlon successes, in what’s one of the most demanding events in sports, Eaton stays humble and offers welcoming training advice for potential competition.

“If you use the training I’m doing to motivate yourself to go beyond what I’ve done, then I’ll be happy,” he states. “Maybe it sounds selfless but I think, in a way, it’s selfish because it makes me feel like I’ve contributed and that makes my efforts worthwhile—somebody else has gone past me.”

And as for the Rio Olympics in 2016? Well, it’s simply just the remaining slices of Eaton’s personally homemade humble pie.

“Going into Rio, my mindset has changed,” Eaton says. “Going into London, I was thinking of obtaining something. [But] it’s not for me anymore—it’s for all the people who say they get inspired by me. It’s for the fans.”

Be a lifesaver: Learn CPR

http://liherald.com/stories/CPR-You-can-get-certified,70833?content_source=&category_id=&search_filter=&event_mode=&event_ts_from=&list_type=featured&order_by=&order_sort=&content_class=&sub_type=&town_id=

Some people live, but many more die: That’s the true reality behind Cardiopulmonary Resuscitation. But what’s even truer is the possibility — even though seemingly minute — of giving patients a second chance at life, and another opportunity to once again breathe on their own.

Annually, less than eight percent of the 380,000 people who suffer cardiac arrest outside of a hospital survive, according to the American Heart Association. The AHA also notes that effective bystander CPR provided immediately after sudden cardiac arrest can double or triple a victim’s chance of survival — but only 32 percent of cardiac arrest victims get CPR from a bystander.

I clearly remember my first time doing CPR on someone. It was in 2006, and I was enrolled in an EMT class and had just received my CPR card. I was extremely “green” and inexperienced. I was scared. But I also, allegedly, had this so-called quasi-godlike power.

As I knelt down next to the patient to begin chest compressions, I think the overwhelming adrenaline rush initially blurred my vision — it took me awhile to recognize that the life I was trying to save was my friend’s father. This definitely wasn’t, in my wildest imagination, what I was hoping for.

But there’s a certain amount of professionalism and proficiency that had to take place that Sunday afternoon. I became focused, and fell into a rhythm. I refused to hand off my job until we transferred the patient over to the hospital’s emergency room staff. I was drenched in the trio of sweat, awe and pride.

Since that time, I received my certification as a New York State EMT-Basic, and in 2008 completed my EMT-Critical Care credentials, allowing me to practice advanced emergency life support of adult and pediatric patients. Nowadays, even though I still consider myself in the green zone, as far as seasoned experience, much of my responsibility lies in establishing intravenous lines, intubation and delivering medication during cardiac arrest episodes. But I’ve made an effort to never forget or let go of my basics, along with continuously stressing the importance of effective CPR. Without appropriate intervention, permanent brain damage begins after only four minutes without oxygen and death can occur as soon as four to six minutes later, according to the National Institutes of Health.

This column isn’t meant to be a CPR how-to. It’s simply intended to encourage everyone to become trained in basic CPR. One day, at some point, in some month of some year, you may have the opportunity, most likely unexpectedly, to perform CPR on another person that very possibly could be your parent, child, spouse, sibling or friend.

For more information on becoming trained in CPR, visit www.heart.org or www.redcross.org.

Brian T. Dessart, a former Herald Sports Preview Editor and Director of Marketing, now writes for Sports Illustrated, covering performance, fitness and action sports.

How can runners alleviate foot and knee pain?

http://www.newsday.com/news/health/running-injury-prevention-tips-how-to-deal-with-knee-foot-pain-1.10734869

Q: What are some preventive things you can do to alleviate knee and foot arch pain? Those are the aches I get when I run more than two miles. And how do you know the difference between pain you should push through or rest?

-- Brittany Wait, Syracuse, N.Y.

A: Many runners will experience aches, pains and muscular discomfort, especially during the beginning stages of a program, aggressively increasing program intensity, overtraining or by taking a lengthy hiatus between sessions. Knee and foot pain are common complaints. Personally, I've experienced both, and for all of the reasons previously mentioned. It can truly be a nuisance.

Be sure to focus on proper running form and make sure your feet are striking the surface correctly, especially not rolling aggressively outward or inward.

If these pains are frequently experienced on a treadmill, try road running. Even though treadmills are easily accessible and homey, the feet tend to hit the surface quasi-identical with each step, placing direct impact on the same muscles, tendons and ligaments. You may find some relief on the road, as the constant change in pavement and terrain helps to slightly distribute the stress to different areas of the legs and feet.

Along with quality footwear, you can try purchasing arch supports, which will help keep the arches elevated and prevent slamming. You may find that not all arch supports are created equal, and that your final selection will be a matter of trial. Knee support braces can also assist in the prevention of medial and lateral rolling of the knee joints.

It's difficult to judge whether you should push through pains and aches, but if they persist with each run and don't subside with rest and ice therapy, you should definitely consider paying a visit to your physician.

Brian T. Dessart is a nationally accredited Certified Strength and Conditioning Specialist, and a New York State Critical Care Emergency Medical Technician. He also writes for Sports Illustrated, covering performance, fitness and action sports. For a chance at having your questions answered, please send inquiries involving health, fitness and injury prevention to health@newsday.com.