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From Michael in Madison:

My friend who did a 5 hour bike ride in Kona this year and weights about 160 pounds averaged about 260 watts during his bike ride. I can only maintain now about 140 watts. What is the best way for me to increase by sustainable power during the next 6 months so I can keep up with him?

From Dave Scott:
Michael, two areas that you can focus on in the pre-season (February - April) and your competitive season (May - November) is to elevate your lactate threshold power output (LTPO) and your sub-threshold sustained power output (STSP). For an Ironman distance,...

While few athletes ever consider it, one of the most important "organs" in our bodies is actually living within our large intestine. This organ weighs about 4 pounds and is made up of trillions of bacteria that live there and are a vital part of our physiology. In fact, there are more living cells among their ranks than those that make up the rest of our whole body. These bacteria form a vast ecosystem within us. And to a large extent, our own health is very much tied to their "health".

Don't be brainwashed into thinking that "energy drinks" containing sugar, caffeine and a few token amino acids are healthy, natural or safe energizers when you are feeling fatigue. They cause serious disturbances in blood sugar regulation, and adrenal burnout and often, sleep problems.

Rather than relying on heavy doses of caffeine or sugar to wake you up, I'd suggest something that is actually good for you...

Greetings again from chilly AK (8 below this morning). Although I did get to Hawaii last week for a week of vacation, which was pretty sweet. A little bit of sun squeezed into your bleak and dreary winter goes a long way.

Entry:
As I continue to get ready for ROP (Ranger Orientation Program) at Fort Benning, GA, I have gone to two a day workouts over the last several weeks to try and achieve the highest level of fitness possible before attending the course.

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