Don't Get Sidelined

It is very important to make sure that you have covered all the emergency “surprises” that may come up for your first race. After all the hard work you have put in your training schedule and at CROSSFIT 619, you wouldn’t want to get sidelined by an unexpected mishap or equipment failure.

Make sure to check your bike tires before heading off to start the swim. Make sure they have proper balance.

In addition, many find it more comfortable to apply some Vaseline to the tip of their bike seat.

In case of emergency, don’t forget your spare tire! If you are in a longer race, you may want to have a spare tube and changing tools in your seat pack if possible. Even if you are in a shorter race and it is your first time, carry a spare – you will be sorely disappointed if you don’t get to finish your first triathlon due to equipment failure.

Not just the tire can go flat – sometimes you will too! Bring along some energy bars or gels in case you need them. No matter what you prefer, remember that it can get hot and chocolate melts. For the run, you can find belts that will hold your energy gel for the run. Make sure to practice eating these items on the fly before the big race. You will want to know both how to handle them and how your body will react.

Are You READY?

You have tried the distance.
You have done the open water swims.
You have hit the pavement on the cycle.
CROSSFIT 619 and training have prepared your body.

Your mind is ready.

What could you be missing?

As we mentioned in the last article, your new athletic adventure, the triathlon, actually requires a lot of new equipment that you may not be used to. You need to make sure that you don’t get a flat tire or become a sinking ship – literally or figuratively!

Many triathletes use a bike and heart monitor to help them pace themselves. Even if you use it when you train, you will want to make sure it is working properly before you begin your race. Make sure it is functioning well and locked in place in a position that is easily visible when riding.

Start your bike out in a higher gear. This will make it easier to begin the race and get momentum without having to grind on the pedals. If your bike shoes are attached to the pedals (don’t forget your special shoes!) it will help get the bike moving sooner and provide you with more stability while slipping your foot into the shoe. A lighter spin at first will also provide you with the brief warm up you need to adjust to the transition. Once you are comfortable, you can switch to the lower gears.

Many races will have someone checking the handlebars or the bike before racking it to make sure they are safe. However, make sure to do this yourself if you are on your own. If you had any last minute repairs to do on your bike, always double check their functionality.

The Most Important Piece of Equipment is YOU!

Different from a 10k or a cycling race, the triathlon has the unique feature of transition from one sport to another during the same competition. This is the portion of the race that can be daunting to even the experienced.

This unique and temperamental time of the race can cause some, particularly the beginner, to come unglued. However, with proper forethought and preparation, you can easily overcome this fear.

Running shoes, swim wear, goggles, cycling equipment… There is a to prepare for the race even aside from training the body. Each piece of equipment is vital and many fear its failure during the race. Though advance preparation is vital, experience is the most important element in eventually overcoming this fear.

Start by making a list of the things you will need. This includes things such as bike shorts or a swimsuit, or perhaps a singlet, a waterbottle… maybe a heartrate monitor. Research all the equipment options that may be helpful for you during training and race day.

Understand where each piece of equipment should be kept and how you want it to be ready for you. Many people will rack their bike in a forward position with the brake levels over the bike rack. Some prefer to have the back of their bike seat on the rack. Think about how you would like your equipment to be ready for you.

A water bottle is important. Make sure it is ready with the appropriate fuel for you. Most Ironman races will have water stations every five miles but for shorter races the athletes may be responsible for their own. Understand how you will hydrate!

A helmet and sunglasses are important. Many athletes place their sunglasses inside their helmet. Make sure to practice putting them on and how to clip and unclip the strap so as not to cause confusion or frustration during a real race or training session.

This is only the beginning. There are a variety of things to consider before even beginning a serious training session, dry run or race.

Of course the most important piece of equipment you will have is your mind and body. Come in to CROSSFIT 619 today to start building the physical and mental endurance you will need for such an invigorating competition.

One Down, Two To Go

If you are considering training for a triathlon, you are probably not sitting on the couch eating potato chips all day. You probably have an athletic background. Even if you are not a couch potato but don’t have experience in competing in either biking, swimming or running, you may want to consider starting with one of those sports. You could try training for a cycling race or a half marathon.

Some may be starting their training schedule already having a background in one of the sports involved in the triathlon. Depending on your experience, you may be ready for the Olympic level in that sport with little problem, but not for the other sports. For example, you may be able to run 6.2 miles without a problem, but not ready to swim .93 miles or cycle 24.8 miles.

In that case, it is advisable to continue training stronger sport at your current skill level (Olympic), but train for the two new sports at the Sprint level. This is a far safer way to begin than trying to jump into all of them at the same level. If cycling is your stronger sport, you may need to cut down your number of workouts each week to be able to fit in the other sports. Most training plans should have you practice each sport three times per week; You should not train more than four times or less than two.

If you are looking to increase your strength and stamina, CROSSFIT 619 can be a great place to start. Come in today to talk with us about how we can help you in your training plan.

Coronado Bridge Run

Sprint to Ironman Distance

The beginner may not realize that there are a few different types of triathlons for which he or she could begin to train. Though each is the same in activities, the distance varies for each level.

Sprint: The Sprint Distance consists of a half mile swim, a thirteen mile bike and a 3.2 mile run.

Intermediate: Also known as the Olympic Distance, this competition consists of a .93 miles swim, a 24.8 mile bike and a 6.2 mile run.

Half Ironman: Also known as the Long Course, this competition is a 1.2 mile swim, a 56 mile bike and 13.1 mile run.

Full Marathon: Sometimes known as the Ultra Distance, this competition consists of a 2.4 mile swim, a 112 mile bike and a 26.2 mile run.

Each level of triathlon doubles in length as it increases. It is commonly believed that an athlete should not do more than two consecutive competitions per season. It is important for the athlete to get proper rest and not overdue their training and competition.

For the beginner, it would be advisable to try a Sprint Distance race first, followed by evaluation that they did not sustain any injuries. If so, you could probably train to move on the take part in an Olympic distance by the end of the same year. The same could then be done the following year until eventually you were able to progress to the Full Ironman.

Whatever your goals, CROSSFIT 619 is the perfect place to start. Our training plans provide the perfect base for people of all fitness levels to get ready for their next step.

Beginning a Traithlon or Other Training Program

Even if you are getting used to your new skills as a runner, swimmer and biker, you may find training for a triathlon somewhat daunting. It is important to consider your background, prior injuries, body type and a variety of other matters when starting your training program.

If you are jumping off the couch to start training for a triathlon, you may have a lot of work ahead of you. You will need to find something to motivate you and give you the sense of pride that will help you overcome the tough spots. Training for all three sports at once, though possible, will be difficult. However, don’t give up! You will get to the next step.

Consider the goals you are setting for yourself, even if you are not new to these sports. You may want to focus on longer runs over shorter runs, or vice versa – the important thing is to set goals that are realistic and will motivate you, whether the goal is to run a 5k or complete an Ironman.

Remember that rest and patience are as important to meeting your goals as training and competition. Without them, you will definitely meet injury and failure. Resting will allow you to continue to increase your workout to new levels of intensity.

Remember to stick to your program. Beginners often fall prey to the “I fell great – just one more round!” mentality. Even if you are filled with endorphins and want to push yourself much farther one day, remember that you still have a full training schedule tomorrow and could ruin yourself for it by taking on new challenges out of turn. Not only will your next workout suffer, but you could also be setting yourself up for injury.


By working a training plan such as CROSSFIT619 or improving your strength training at SD PERSONAL TRAINER, you can work toward your goals in a safe, efficient manner that maximizes reward.

CrossFit 619 is very proud of it's own Kathy aka Purple Kat for setting a PR at the AFLAC IRON GIRL 10K over the weekend

Doing It All

You run.
You cycle.
You swim.

What’s next..?

For many, the obvious choice would be to begin training for the triathlon. The triathlon can be an overwhelming experience for some. However, with proper training, one can set a long or short term goal and make it happen. Along with this, you may have a variety of questions.

Do I need a new bike?
I am fine in the pool, but how will I do in the open water?

However, no matter you age or fitness level, making sure that your body is really ready for any new activity is the first order of business.

Exercising at least three times a week can help prevent high blood pressure, heart disease, obesity and the other issues associated with it, but even if you are already in good shape, it is important to have a physical and consult with your medical professional to make sure you are ready to enjoy your new sport.

Heart disease is often caused by obesity. If you are considering the triathlon, this is probably not your case, but it is important to make sure you are not at any risks. People at any age or fitness level can be at risk of a heart attack and especially those with a history of type 2 diabetes or early death in the family, as well those with a history of smoking at any age, should consult with their physician and fitness professional.

Men over the age of 40 and women over 45 who do not maintain high activity levels could be at risk to develop heart disease or hypertension and, even if you are not considering the triathlon, should get a regular physical. This is an age for anyone to be concerned about high cholesterol, breast cancer, colon cancer, diabetes or hypertension, regardless of your previous health conditions, diet or fitness levels. Even people with the healthiest lifestyle may be surprised at what their genetics leaves them susceptible to.

Regardless of your background, fitness level and health, making the choice to invest the time and effort to train is the right one. By consulting with your medical and fitness professional, they can help you figure out how to do it in the correct way. Training hard and healthy will bring the fruits of your labors.

At CROSSFIT619, we help everyone make the right choices for living their healthiest lifestyle. These types of smart choices will give you a longer, more energetic life to enjoy with those who mean the most to you.

Early Bird Discount ends May 11th!!!!!!!!!

5/10 7 Sets of 7 Reps Push Press or Dips 100 Elbow to Knees before WOD KAREN

5/11 7 Sets of 7 Reps Romanian Deadlift or Barbell Row, 2000 Meter Row before WOD ISABEL

5/12 7 Sets of 7 Reps Front Squat or Back Squat before WOD CINDY

5/13 12 Sets of 12 Reps Push/Pull before WOD BARBARA

5/14 5 Tire Flips, 500 Slideboards, 5000 Meter Row, 15 Minutes Stairmaster

5/15 Convention Center Workout

5/16 Coronado Bridge Run - Bike , Swim , Kayak at La Jolla Shores

Strength Training Takes You to the Next Level

Many fitness aficionados that start running, swimming and biking may start to consider stepping up their goals.

In order to get ready to move to the next level, the new cyclist, runner or swimmer will want to consider how both cross-training and strength training can benefit their progress.

Studies have shown the by introducing a strength-based weights program, athletes of these sports can improve their endurance.

As we mentioned before, cycling requires not only leg strength, but also upper body strength since the rider remains in a position leaned over the handle bars for extended periods. This can require endurance both in the shoulders, arms and lower back.


Some debate that this endurance and strength can merely be increased by more cycling. It is true that this is one way to do it, but strength building exercises with weights will also provide you with a good balanced, healthy workout plan.

In addition, some of these activities usually require good weather and athletes in many parts of the country may experience "off-days" or "off-season" and can use this activity to "muscle up" for their cycling or running programs.

Muscle strength in the quads and legs can mean the difference between walking and riding up a short hill and a strong upper body gives additional protection for those falls that are part of the sport.

Cyclists, runners or swimmers who want to weight train can rotate between cycles of strength building and endurance training. Build strength by concentrating your workouts on higher weights and fewer reps for a season and then shift to lower weights. These can be about fifty percent of your heavier weight. These will help your new muscle become more functional for your sport and reduce the chance of injuries.

Some excellent exercises:

Squats
Pull Ups
Upright Row
Bent Over Row
Push Ups

CROSSFIT 619, along with individual training with SD PERSONAL TRAINER, are both programs that provide excellent strength and resistance training programs that can send any athlete or fitness enthusiast up to the next level. Come join us today to get some great ideas on how to improve your sport.

Cross Train Your Way to a Balanced Body

Cross-training is the technique of using other fitness activities and exercise to enhance aspects that your main sport or workout does may not hit sufficiently. As mentioned previously, it is important to engage in a variety of activities that may benefit your new venture into the world of cycling.


The body is very adaptable and will soon get used to whatever type of activities you are engaging in. Cross training will aid in the efficient burning of calories, increased endurance and injury prevention, by ensuring that you are attacking a variety of muscles groups in different ways.


Though running may be though of also as primarily a lower body exercise, it not only enhances leg strength, but also core stability. These upper body muscles may not be sufficiently exercised while cycling, even though they may be stressed due to the fact that the cyclist must bear their upper body weight against the handlebars of the bicycle.


If you are a more accomplished cyclist, running may also provide the boost you need to increase your endurance and not get winded while riding.


Swimming is an exercise that uses all muscle groups and is a great cross training exercise for cardiovascular fitness. In swimming, most of the work is done by the arms, while the legs work to support the movement through the water. Since this is the opposite of cycling, it can help provide a good, balanced and toned body.


In Southern California, we may have the luxury of being able to be outdoors on our bikes all year round, but for those who cannot, swimming in an indoor pool, or cross-country skiing are great options.


Weightlifting, or resistance training, is always a good addition to any sports and fitness plan. By challenging your muscles, they will become stronger and help you perform your sport with more strength and speed. Some excellent exercises that compliment cycling include the leg press, calf raises, the hamstring curl, leg extensions and, the best exercise of all, the squat.


Aside from the physical benefits of cross training, there are also mental ones. By keeping variety in your workout, you are less likely to get tired, bored or discouraged. You will be able to keep a consistent plan and be less likely to fall into the “I don’t feel like it today” attitude.


CROSSFIT 619 workouts are a great example of cross training. They engage all muscle groups and provide a challenge to the body unlike any other. Come in and join us today to see what the buzz is all about.

The Paleolithic Diet

I had a great time sharing my knowledge of Paleolithic nutrition on Saturday. I really appreciate every one's time, interest and questions. This week I will be posting some great recipes to incorporate into your diet. Also please see my website PaleoStyle.com for more recipes and cooking tips. Please feel free to contact me anytime through the website. I look forward to hearing from you, Anthony Cantara