Better water, better planet with FLEXR

For the past two weeks, I have been using a new hand-held water bottle from FLEXR Sports to keep me hydrated on my runs.  I have tried it on longer outside runs.  I have tried it on the treadmill.  I like it for few reasons.  First, it just feels good in my hand.  Unlike some of the other brands, this bottle lives up to its name - it flexes in your grip.  I can feel the water, not just a hard container.  The most interesting feature is the disposable liner...

Yes, the water is held in a disposable, biodegradable liner that fits inside the container and is secured by the lid.  It's a pretty simple system.  It took a few minutes to get the hang of it, but it's fast to pull out a used container and drop in a new one.  What's the benefit?  You'll always have a clean container.  No chemicals will leach into the bottle.  For me, it will be a great hydration tool when I travel and can't easily clean a bottle in a hotel room.

Find more information about the product at FLEXR's website at http://www.flexrsports.com.  Tell me what you think about the product.  Would this be a good add to your sports bag?

Good winter weekend reading

Okay, so the weather changed abruptly. A "real feel" of +2 degrees Fahrenheit changed all our training plans this weekend. We had more time than usual to read about the sport we love. This week had more than its share of interesting stories. Here are a few themes that caught our eye:

The triathlon industry continues to evolve and mature both here in the U.S. and around the world. Trijuice.com reported on the the formation of an industry association in the U.K. Runner Triathlete News covered the announcement of a new CEO, Rob Urbach, who will run the USA Triathlon governing body.

Cold weather is great time to focus on swimming fundamentals. Trifuel ran a great piece on how to develop solid basics in the water. TriDigest talked about the importance of drills in the pool during the winter.

Chrissie Wellington continues to set the bar higher for top athletes as ambassadors of the sport. Ironman.com announced a new audio training series that she has launched that will, in part, benefit the Challenged Athletes Foundation (CAF).

What did you read this week?

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Be one with the hill this weekend

“After climbing a great hill, one only finds that there are many more hills to climb.” – Nelson Mandella

Winter seems to be a distant memory for the moment, at least in Northeast.  Take advantage of the warmth. It's a perfect time for hill work.  When it's really cold outside, this type of run isn't fun.  The road may be icy or rough.  You build a good sweat going up and then get chilled going down.  That absolutely isn't this case this weekend.  Hill work is a great way to build endurance strength without putting excess stress on your body.  Don't focus on speed, but do focus on short, quick strides.  Here's a mantra to use to turn your most dreaded hill into your best friend:

- Be light

- Be free

- It's you

- And me

Tell us how it goes.

What is wrong with this picture?

How can the grass be getting green in New York in the middle of January?  Normally, I'd be looking for snow within 50 miles to go cross-country skiing this weekend.  Maybe I'd find some this weekend if I drove 500 miles.   Suddenly, training in New York feels more San Diego.  

So what's the best way to take advantage of it?  Skip the pool this weekend and pack in some long, zone 2 workouts with some speed in the end.  Try this 10-mile long run this weekend:

- 1 mile warmup

- 3 miles marathon pace

- 3 miles half marathon pace

- 3 miles 10 k pace

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Managing nutrition in the winter

It's really easy to fall off the nutrition plan in the winter for any one of a number of very good reasons.  Holidays tend to center around eating.  Bad weather and stressful trips can break good habits that were built over 11 months of hard work.  What's the best way to get back on path for a great season this spring?  Try these five rules:

1)  Don't miss a meal - eat three balanced meals each day and have two healthy snacks.

2)  Time the snacks for two hours before any workout - you actually need the energy to make the most out of the workout.

3) Drink a sports drink if the workout is more than an hour - and don't drink it when you're just walking around the house or office.  The extra calories aren't worth the pounds.

4) Get a health snack within 30 minutes of finishing the workout - get the nutrition to replenish the glycogen while your body's window is open.

5) Stay hydrated throughout the day - put a bottle of water on your desk at the beginning of every day.

Kim Schwabenbauer, a recently turned pro triathlete and an MTV reality series star gave us this great advice for Active.com.  For the full article, go to Winter Nutrition:  How to Stay on Track. 

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