Jessi Stensland - Adventures in Endurance Performance

Stand Up Paddleboarding = Serenity + Strength

I'd heard about it years ago...but now I've got my own!  Have you stand up paddleboarded yet? 

For the record, I'm not a surfer and have never done any paddling.  I have always been a swimmer - sans equipment - in the water. I lived 12 years by the ocean in San Diego and the most I did was bodysurf for my triathlon training a few times. I will say I do love bodysurfing.

Stand up paddling caught my attention immediately when I first heard about it. It seems that from the moment it was born it was cool.  Over the years I've hopped on a board once or twice but in April I got my own. The Surftech Laird 11'6" as you can see to the left. 

There have been times when I've SUP'd in the ocean, fought the waves, had to fight for my balance - and then settle in and enjoy being surrounded by the entire ocean while just standing there.  Paddling hard for a few strokes, easy a for few strokes. Watching the stingrays and sand sharks underneath me.  Getting to cruise over, and appreciate, the beautiful flowing kelp beds, without having to swim through them.  All while the sun's setting...

There have been other times when we had a few boards and did short little impromptu races between two of us at a time around a nearby bouy. THAT was fun.  Competitive little buggers we all are.  

In June at the Teva Mountain Games I was AMAZED to see people on their SUPs in the raging river, making it look easy to balance, just cruising along.  There they held a surf cross competition 2 on 2, like the snowboard cross in the Olympic Games.  Wild!  That is something I can imagine doing - once I get my skillz down.

I've seen Greg Welch surfing waves with it.  And I've seen people using the unstable surface to challenge their stability and strength by doing overhead squats, planks, among other things,  including yoga! What a view for a core workout.

Of course there's always the long slow distance you can put on it too.  Friends of mine go out for hours at a time.  

STRENGTH + SERENITY

It's a perfect piece of equipment that combines the best of a both worlds.  For one its a total body workout that challenges body awareness, balance, coordination, stability and strength all of which come into play big time in swim, bike and run power production.  Great power transfer from the paddle to the pedal...in more ways than one.

For another, being out on the water, away from cars, computers and all the other craziness, simply feeds the soul.  It's peaceful, relaxing, social if you want it to be, serene and re-energizing.

Choose your own adventure.

Yesterday I took the board out with a couple of friends, Ryann Fraser and my roommate Morgan.  It was Morgan's first time on an SUP. She was a champ!  Take a peek inside our evening at the Boulder Reservoir during sunset in the video below.  LOVIN' IT - THANKS SURFTECH SUP for inspiring new adventures!

FYI: FINAL TRX SPECIAL 25% OFF // 2 DAYS ONLY

BIG WISH LIST // $$$ Performance Products

If I could have it all - here's what I would want in my home, in addition to my "don't leave home without" equipment of the TRX, TP Therapy, Minibands, Stretch Rope etc. I utilize them all extensively at my training center, but having them readily available at home would be a dream.

1.  Woodway Treadmill

I utilize running on the treadmill both for maintaining proper form and maximizing my time with short, hard intervals when trying to make physiological performance gains in the most time-efficient way.  These treamills are built unlike any other. Each treadmill is custom-designed with a patented running surface and ball bearing system. The running surface is made from rubber T-slats giving athletes the ultimate cushion and softness, while maintaining the natural biomechanics of their stride. This cushion surface almost eliminates the force of impact with each foot strike whereas conventional treadmills have a cotton and nylon belt stretched across a wood surface making the running surface hard and straining on joints, muscles and tendons. Unlike conventional treadmills, the WOODWAY also eliminates the belt slippage allowing you to project true speed accuracy that does not vary with the weight of the user.

2.  Power Plate // Whole Body Vibration

I love the Power Plate.  I utilize it pre, during, and post-workout when at my training center.  Power Plate® machines creates instability in the human body, as with each vibration the body is forced to perform reflexive muscle actions, multiple times per second. The principle lies in the law of motion, stated by Sir Isaac Newton: that the force of an object is equal to its mass multiplied by acceleration, or f = m x a. What this means is that one can improve functional force (stability, strength or power) by either applying more mass or more acceleration to the body. Many forms of training and conditioning use mass - as seen in methods with weight machines, free weights, etc. Power Plate® machines, instead, use the second half of this equation, by applying acceleration to the body, while keeping mass, i.e. your body weight, the same.

We can now optimally “load” the human frame while minimizing high impact, high load, and high stress factors.  The result is that you work against a far greater influence or “load” of gravity in every movement you perform. The difference is merely the nature of the stimulus applied (i.e. acceleration), and not the human response.

3.  Keiser Functional Trainer

The Keiser Functional Trainer is a multi-functional machine for a complete body workout.  Keiser began in sport because they recognized that there are two components to any human movement;

a) The force you produce.
b) The speed at which you produce it.

While most products focused only on the development of force, they focused on both. Thanks to Keiser's Pneumatic Technology anyone can train at any speed at any given resistance. By developing speed as well as strength, you are developing power.  You can adjust the resistance by as little as .1 lb at a time and because it utilizes air pressure and not mass, the resistance stays the same throughout the entire motion, unlike other machines where gravity plays a role in the resistance throughout the motion.

It can be used for hundreds of different exercises, ranging from rehabilitation to sports-specific applications and is one of the most basic and versatile cable machines available. The Functional Trainer incorporates two adjustable arms, which accommodate high/low training positions. The ability to train at any speed and without any impact makes it the product of choice for many different applications.

4.  Cold Plunge for Recovery // Hot + Cold Contrast Bath

Last, but not least, my body would LOVE LOVE LOVE to have a hot and cold tub side by side either inside or outside of my house.  The ability to have a cold tub to jump into immediately post workout would be a huge plus to recovery.  Having a hot and cold contrast bath readily available to use nearly daily, as I do when training at Athletes' Performance, would be heavenly.

Happy Holidays - Move Well!!!

Holiday Gift Guide #1 // NEW Performance Products!

It was not hard to put together a holiday gift guide this year.  Want your best performance next year?  Grab and gift em while their HOT!!  My Under Armour shopping list will be coming next.  Until then here's Under Armour's own gift guide.

I've been waiting to be able to announce this one since I heard Mark talking about it months ago!  Mark Verstegen's new book, Core Performance Women, is ready to order.  Same fundamental principles of performance perfectly packaged for WOMEN.  Co-author Pete Williams writes,  "If you or a woman in your life is looking for a simple, integrated lifestyle program that includes Mindset, Movement, Nutrition and Recovery, this is it."

 

The SMRT-CORE GRID is a great new addition to the Trigger Point Therapy family.  It's a great tool for both recovery and functional training efforts.  In conjunction with the launch of the GRID this year, they have also released training DVDs instructing athletes on "SMRT-CORE self myofascial release therapy and core stability work all at the same time." Check out the SMRT-CORE GRID in action HERE.

I've had an advance copy of this new redesigned TRX Suspension Trainer and the difference is awesome.  The PRO pack comes with a ton of additional exercise content including Basic Training, an Endurance Circuit, Metabolic Blast routine AND completely recyclable packaging.  

VIDEO // Core Performance Endurance DVD

This is an awesome resource!!  Mark Verstegen leads the way and I perform the movements of a multitude of key exercises that I've been doing since 2004.  The same ones that have kept me injury free and racing to the level I want to race. 

Click on the image for more information and to purchase it from the Core Store at www.coreperformance.com.

From the website:

Based directly on the book of the same name by Mark Verstegen, the Core Performance Endurance DVD gives you:

• Instructional videos of all of the exercises featured in the book - which you can do in front of your TV or computer. All videos are coached by Mark Verstegen and feature concepts utilized by todays top endurance athletes

• Workout cards with exercise programs and photos, which can be taken to the gym or on the road to make your program completely mobile

• A menu of specific recovery programs geared toward your individual recovery needs, in order to prepare your body for the next workout

• The Core Performance Nutrition program designed to help you fuel your Core Performance Endurance lifestyle

Mark Verstegen launched the core training revolution with Core Performance, which broke new ground in fitness with its intense focus on the muscles of the core - shoulders, hips, and midsection. Now Mark provides an exciting new application of his powerful Core program, addressing the special needs of the endurance athlete.

NEW! TRX Workout for Multisport Strength

So excited this is finally available!  I get a lot of questions from multisport athletes as to how I utilize the TRX in my training.  It is one of the key tools I use in my functional performance training, which I implement every day, to some degree, in my weekly schedule. 

View a trailer and/or download the workout HERE.

From the Fitness Anywhere website:

"Get an edge in your performance with the TRX Multisport Strength Workout. Professional Triathlete Jessi Stensland leads a TRX workout of favorite moves geared to strengthen your core, help prevent injury and boost performance and power."

The Woodway Force. Best tool for running efficiency.

I googled "Woodway Force" just now to find a photo to use for this blog and the first link that popped up was a thread on the Slowtwitch Forum discussing it.  It's a very unique piece of equipment.  Think:  the treadmill that doesn't move, you have to move it.  It was obvious from the thread that people had heard about Woodway Treadmills (and agree that they are the absolute best out there) but had a lesser understanding of the awesomeness of The Force. 

There were no photos of it in action (that i liked) - but here's info and a great VIDEO introducing it.  The photo above is a regular Woodway treadmill.

I responded to the thread with my $.02:

______________________________________

THE FORCE:  I LOVE IT and incorporate it whenever i can into my workouts, which right now is 1 x per week in preparation for the NYC Marathon.

I was talking with Mark Verstegen about it 2 weeks ago and he concurs that it is the absolute best tool available to enhance ones running efficiency...

From what i've studied and experienced, here's how I have come to understand and implement it:

In the most efficient running, we are actually PULLING our foot along the ground directly beneath our body every stride. The Woodway Force forces you to have run tall, lift your knees and pull the ground along under you with strength through your glutes and hamstrings or it wont go anywhere. Like Meb Keflezighi said, he thinks about 2 things when running - being tall and imagining he's riding a bike. Often runners don't maximize this circular motion underneath the body which ideally originates from the power in the hips and transfers through to the foot pulling the ground along. No matter what your speed - the only thing that changes is the amplitude of this motion, not the mechanics themselves.

The Force uses a harness which is actually not at all invasive (believe me the workout is HARD and the harness is the least of your worries!) What it allows for especially, much like the snorkel in swimming, is focusing in on a few key elements while quieting down the rest of the body, for example: upper body posture, lifting knees, keeping toes up, and pulling through with your posterior chain (glutes / hamstrings) with the ultimate goal of creating great force production on the belt below.

Another great thing about The Force is the immediate quantitative feedback you get on how efficient / strong you are running. Since you are creating the speed, you can see your speed (mph) at any given moment. The stronger more efficient you are, the faster the treadmill will turn, and it will change second by second.

When i'm unfit i can barely go through 10 seconds on it - at any load/speed. When i'm fit, i'm able to go for 4 minutes @ 190+HR and maintaining great running form. (Right now i'm at about 2 minutes :) but i also use it for 10-15 second intervals with a little extra load @ higher speed, to over emphasize my pull on the ground - which shows up immediately in my running on the road - i barely feel the ground. :)

I use it either for a cardio response workout to help increase my anaerobic threshold (less load, longer intervals, max HR sustained) or leg strength workout (more load, shorter intervals). My workout today on it was a bit of both.

3 x (2min on :30 off) @ 0 load + 5-6mph
rest
8 x (:15 on / :15 off)  @ 10lbs load + >6mph
rest
6 x (:10 on / :20 off) @ 10 lbs load + >7mph

Certainly if you could have only one treadmill - the regular Woodway is the way to go - but to have access to a Force in addition - even better!!

Best!!

Two Thumbs up: Triathlon Training Series DVD's

A heads up:  I just watched all the trailers for the Triathlon Training Series DVD's and I'm blown away.  Included in this set are:

1 Basics For Triathletes
2 Swimming for Triathletes
3 Cycling for Triathletes
4 Running for Triathletes
5 Strength Training for Triathletes

Ian Murray had told me he'd really gone all out and done them 'right' with hollywood-esque production quality and in HD, but more importantly he's also nailed the content, and its no surprise with how successful his Triathletix multisport coaching biz is.  Check out the trailers and DVD's @ www.triathlontrainingseries.com.  Apparently he's got more material in the works too...

AND FYI: There's a 15% off code for the DVD's on the homepage of Triathletix.com AND an XTERRA Wetsuits Giveaway in conjunction with the DVD series as well! 

Happy Tuesday!