<?xml version="1.0" encoding="UTF-8"?>
<rss version="2.0"
	xmlns:content="http://purl.org/rss/1.0/modules/content/"
	xmlns:wfw="http://wellformedweb.org/CommentAPI/"
	xmlns:dc="http://purl.org/dc/elements/1.1/"
	xmlns:atom="http://www.w3.org/2005/Atom"
	xmlns:sy="http://purl.org/rss/1.0/modules/syndication/"
	xmlns:slash="http://purl.org/rss/1.0/modules/slash/"
	>

<channel>
	<title>Guppiesworld</title>
	<atom:link href="http://www.guppiesworld.com/feed/" rel="self" type="application/rss+xml" />
	<link>http://www.guppiesworld.com</link>
	<description></description>
	<lastBuildDate>Sun, 19 Feb 2012 04:20:20 +0000</lastBuildDate>
	<language>en</language>
	<sy:updatePeriod>hourly</sy:updatePeriod>
	<sy:updateFrequency>1</sy:updateFrequency>
	<generator>http://wordpress.org/?v=3.3.1</generator>
		<item>
		<title>SRAM Arrogance</title>
		<link>http://www.guppiesworld.com/2012/02/19/sram-arrogance/</link>
		<comments>http://www.guppiesworld.com/2012/02/19/sram-arrogance/#comments</comments>
		<pubDate>Sun, 19 Feb 2012 04:20:20 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Equipment]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2216</guid>
		<description><![CDATA[Official release information on the long awaited 10-speed grip shift.  The release date is sometime in March, but that is irrelevant.  Why?  Because SRAM has opted to rape their customers.   Here are the prices: XO grip = $225 XX grip = $295 Compare that to the typical 9-Speed XO grip that sells for a whooping $70.  There is somebody who has the ability to convert the XO 9-speed to 10-speed for roughly $90USA.  He is located in Europe, however I haven&#8217;t heard any feed back on him.  He does have some YouTube videos showing it in action.  The website is here. The initial reaction in the mountain bike community over the pricing is not positive.  I doubt SRAM cares.  Maybe five years ago they would have cared, but they have since morphed into the &#8216;Shimano&#8217; persona.  I knew they would be expensive, but I didn&#8217;t think it would be such a gouging. You can find more info on SRAM&#8217;s new grip shift here.  Just bring lube.]]></description>
		<wfw:commentRss>http://www.guppiesworld.com/2012/02/19/sram-arrogance/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Forum Reviews</title>
		<link>http://www.guppiesworld.com/2012/02/12/forum-reviews/</link>
		<comments>http://www.guppiesworld.com/2012/02/12/forum-reviews/#comments</comments>
		<pubDate>Sun, 12 Feb 2012 01:20:36 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Other]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2208</guid>
		<description><![CDATA[Which forums you visit depends on what information you are looking for.  There are forums for everything and anything.  In addition, each forum has it&#8217;s only personality.  Here are the pro&#8217;s/con&#8217;s of the forums I visit.  This is strictly my opinion.  These are in order of most visited to least. 1.  Beginner Triathlete The forums title says it all.  This is my most frequent forum when it comes to my triathlon racing. Pro&#8217;s: Endless information for both new and seasoned triathlete Closely moderated so threads don&#8217;t get out of hand Training plans and articles regarding triathlons Extremely useful answers to any question you may have Decent classified section Con&#8217;s Gear review section is weak Don&#8217;t EVER mention &#8216;flip turns&#8217; Forum lacks sense of humor.  So much so they have special font for jokes/sarcasim 2.  MTBR.com Mountain Bike Reviews website, thus it&#8217;s geared towards mountain biking. Pro&#8217;s: Endless information both within the forums and outside Rarely have I seen a thread get hostile Debates seem to go well (SRAM vs. Shimano, 26er vs. 29er, etc) Excellent racing section Knowledgeable members Ask a question and you will get useful answers Decent &#8216;hot deals&#8217; section Con&#8217;s: Not much luck with the classified section [...]]]></description>
		<wfw:commentRss>http://www.guppiesworld.com/2012/02/12/forum-reviews/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>What Do You Do After A Triathlon</title>
		<link>http://www.guppiesworld.com/2012/02/04/what-do-you-do-after-a-triathlon/</link>
		<comments>http://www.guppiesworld.com/2012/02/04/what-do-you-do-after-a-triathlon/#comments</comments>
		<pubDate>Sat, 04 Feb 2012 03:27:20 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Other]]></category>
		<category><![CDATA[Racing]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2202</guid>
		<description><![CDATA[I thought this was interesting.  I saw a similar time table on what he went through (interviews, pictures, etc) before Ironman. &#160;]]></description>
		<wfw:commentRss>http://www.guppiesworld.com/2012/02/04/what-do-you-do-after-a-triathlon/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Tough To Argue With Stupid</title>
		<link>http://www.guppiesworld.com/2012/01/28/tough-to-argue-with-stupid/</link>
		<comments>http://www.guppiesworld.com/2012/01/28/tough-to-argue-with-stupid/#comments</comments>
		<pubDate>Sat, 28 Jan 2012 23:11:48 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Other]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2176</guid>
		<description><![CDATA[The trail coordinator for Luton Park ask riders to avoid trails when they are muddy, especially since Luton does not drain that quickly. The concern is the widening of the trail, erosion damage and tire ruts. Here is a response from a user on MMBA trail condition forums: G.R.XC-MTNBKR wrote: Those that want a easy, flat, straight trail should stick to the roads then. Quit all the whining about mud and ruts. Some riders like a challenge and dont mind obstacles and ruts, mud. We should not have to nor cater to those that want all trails to be easy and for beginers. With the amount of advanced level trails now very few and far between what do you expect us to do. I havent been out to luton yet this year but some mud would not stop me, nor some pansy at the trailhead giving me grief. Some people just think it is their world and the rest of us live in it.  It&#8217;s all about me-myself-I.]]></description>
		<wfw:commentRss>http://www.guppiesworld.com/2012/01/28/tough-to-argue-with-stupid/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>What To Do When You Miss A Workout</title>
		<link>http://www.guppiesworld.com/2012/01/22/what-to-do-when-you-miss-a-workout/</link>
		<comments>http://www.guppiesworld.com/2012/01/22/what-to-do-when-you-miss-a-workout/#comments</comments>
		<pubDate>Sun, 22 Jan 2012 21:08:00 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Training Related Posts]]></category>
		<category><![CDATA[Training Resources]]></category>
		<category><![CDATA[Weekly training]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2188</guid>
		<description><![CDATA[This is from Triathlete Training Bible. If you anything like me, you skip workouts. Sometimes it’s because of work, sometimes your too tired, and sometimes the thought of working out makes you want to curl into a ball and cry.  Today is a day I’m skipping my 10k run.  I have no reason, although some it has to do with me needing to get my lesson plans for tomorrow complete, but I feel like I’m using that more as an excuse than an actual reason. I do have a 2 hour trainer ride that I WILL do (I hope).  So here is what Friel has to say about missing workouts: “It happens to everyone.  Your training is going well, you’ve been consistent, and you can tell that your fitness is progressing.  Then your job throws you a curve ball and you have to miss a day or more of training.  Or you catch a winter virus and don’t train for four days while your body fights it off.” – Joe Friel So let’s look at some solutions: Missing three or fewer days In this situation, just continue with no adjustments.  The worst thing you can  do is try to squeeze [...]]]></description>
		<wfw:commentRss>http://www.guppiesworld.com/2012/01/22/what-to-do-when-you-miss-a-workout/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Open-Water Warm-Up (Pre-Race)</title>
		<link>http://www.guppiesworld.com/2012/01/22/open-water-warm-up-pre-race/</link>
		<comments>http://www.guppiesworld.com/2012/01/22/open-water-warm-up-pre-race/#comments</comments>
		<pubDate>Sun, 22 Jan 2012 00:58:05 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Swimming Workouts]]></category>
		<category><![CDATA[Training Related Posts]]></category>
		<category><![CDATA[Weekly training]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2181</guid>
		<description><![CDATA[From Triathlete July 2011 issue. Here is a sample warm-up that you can use on race day.  Be sure to practice it prior to race day. 1.  Arm-Swings and Stretching 2.  5 minutes of easy swimming 3.  3-4 sets of 20 strokes or drills that work best in open water: Close-fisted freestyle:  forces you to pull water with your forearms, not just your hands.  Since you can’t feel your forearms in a wetsuit, it’s a good reminder of proper swim mechanics. Kicking on your side:  reminds you to rotate and glide along.  Wetsuits tend to make athletes feel restrictive resulting in shorter, less efficient strokes. After the drills do some pick-ups to engage your muscles in a race-specific range of motion and to increase blood flow.]]></description>
		<wfw:commentRss>http://www.guppiesworld.com/2012/01/22/open-water-warm-up-pre-race/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Elevating Your Swim Performance</title>
		<link>http://www.guppiesworld.com/2012/01/22/elevating-your-swim-performance/</link>
		<comments>http://www.guppiesworld.com/2012/01/22/elevating-your-swim-performance/#comments</comments>
		<pubDate>Sun, 22 Jan 2012 00:51:24 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Swimming Workouts]]></category>
		<category><![CDATA[Training Related Posts]]></category>
		<category><![CDATA[Weekly training]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2174</guid>
		<description><![CDATA[From Triathlon July 2011 issue. These exercises are to be done in open water, however doing them in a pool would be just as good workout.  One should get in five to 10 open water swims before each race, but if your like me, sometimes that is not always possible.  The majority of my open water swims are to work on my sitting, not to do high intensity workouts.  Nevertheless, here are the workouts: Lactate Threshold Swim This is a good interval for trying to chase down the faster feet in front of you.  Focus on keeping head low since swimmers have a tendency to hold their head too high during open water swims. 8-12 intervals of 2-3 minutes with 90 seconds recovery treading water.  Each interval should be slightly faster than your average race pace. Aerobic Power Set When in open water, try to reducing the number of times you need to site. 2-3 intervals of 10-15 minutes with 3 minute recovery either standing or treading water. or 6-8 intervals of 5 minutes with 2 minutes recovery either standing or treading water. Each interval should be controlled in comparison to your race pace (85-90 percent).  Be sure to spread [...]]]></description>
		<wfw:commentRss>http://www.guppiesworld.com/2012/01/22/elevating-your-swim-performance/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Glute Strength</title>
		<link>http://www.guppiesworld.com/2012/01/15/glute-strength/</link>
		<comments>http://www.guppiesworld.com/2012/01/15/glute-strength/#comments</comments>
		<pubDate>Sun, 15 Jan 2012 23:43:57 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Training Related Posts]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2161</guid>
		<description><![CDATA[This summary is from a March 2011 Triathlete magazine article by Nikki Kimball.  I don’t have a direct link to the article since I tore the page out of the actual magazine. Most of us work out ‘core’ muscles regularly, at least I know I do.  However, how many of us work out Glutes?  Maybe indirectly I am working them, however I’ve never really focused on just the glutes.  The article refers to the glutes as the ‘forgotten core’.  So what do the glutes do: When we run, the glutes hold our pelvis level and steady, extend our hip, and propel us forward.  So when our glutes are faulty, our entire kinetic chain gets disrupted.  Studies link glute weakness to Achilles tendinitis, shinsplints, runner’s knee, and iliotibial-syndrome. When we run, our hamstrings, quads and calves carry most of the load, thus they get stronger than our glutes.  In addition, most exercises don’t isolate the glutes.  When an exercise requires multiple muscles, the strongest muscles will do most of the work.  Another interesting point is that tight hip flex muscles can inhibit the glute fibers from firing. With all this said, the article does give you some exercises that will isolate [...]]]></description>
		<wfw:commentRss>http://www.guppiesworld.com/2012/01/15/glute-strength/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Everything You Need To Know About Gels</title>
		<link>http://www.guppiesworld.com/2012/01/13/everything-you-need-to-know-about-gels/</link>
		<comments>http://www.guppiesworld.com/2012/01/13/everything-you-need-to-know-about-gels/#comments</comments>
		<pubDate>Fri, 13 Jan 2012 04:47:33 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Training Related Posts]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2155</guid>
		<description><![CDATA[Summary of an article from triathlete.com Personally, I had a hard time finding a gel that was effective to my body.  Nothing seemed to work, other than GU brand gels. Every person responds differently, so definitely try out different brands until you find one that gets your body to respond positively (as opposed to running into the woods). How They Work Most of us know that our energy comes from fat and carbs.   Unfortunately, fat burns to slow, thus the body relies on carbs.  The problem with that is our body stores a limited amount of carbs in our muscles.  Gels are used to replace the carbs we burn off.  However, keep in mind that not all the carbs from gels make it into the muscles. “Simply speaking, energy gels are designed to replenish carbohydrate stores that are depleted when running. Sounds like energy gels are a savior, right? Unfortunately, energy gels don’t provide a simple one-to-one replacement (something you won’t read on the label of your favorite gel) because the glycogen we ingest from gels doesn’t always make its way to the working muscles. So why use them?” Source Why Use Them? Carbs are stored in both your muscles and [...]]]></description>
		<wfw:commentRss>http://www.guppiesworld.com/2012/01/13/everything-you-need-to-know-about-gels/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WTF Is A Performance Management Chart?</title>
		<link>http://www.guppiesworld.com/2012/01/08/wtf-is-a-performance-management-chart/</link>
		<comments>http://www.guppiesworld.com/2012/01/08/wtf-is-a-performance-management-chart/#comments</comments>
		<pubDate>Sun, 08 Jan 2012 04:02:52 +0000</pubDate>
		<dc:creator>Guppie</dc:creator>
				<category><![CDATA[Power Based Training]]></category>
		<category><![CDATA[Training Related Posts]]></category>

		<guid isPermaLink="false">http://www.guppiesworld.com/?p=2147</guid>
		<description><![CDATA[I’ve read about this chart a few times and still come away scratching my head.  First, the Performance Management Chart (PMC) is a product of Training Peaks.  I’m not sure if their basic free version comes with a PMC or if it’s the only the paid version.  You can compare the two versions here. Below is a screen shot of my PMC from June to September.  As you can see, there is just a ton of different things going on.  So I’ll break it down into pieces. First, let’s start with the red arrow on the bottom, which is pointing to the charts legend.  Working right to left, you can see there are five different types of data on this chart: Intensity Factor (IF).  This topic was covered in a previous post (click link).  Removing IF from the graph is an option, which I normally do.  Given the scale of the other numbers, IF doesn’t normally fit in well. If you look at the blue arrow, you can see my IF for that particular day was .75, which tells me that my overall intensity for that day was at an ‘endurance’ pace.  What is interesting though, is that the data [...]]]></description>
		<wfw:commentRss>http://www.guppiesworld.com/2012/01/08/wtf-is-a-performance-management-chart/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
	</channel>
</rss>

<!-- Dynamic page generated in 0.332 seconds. -->
<!-- Cached page generated by WP-Super-Cache on 2012-02-19 04:28:58 -->
<!-- Compression = gzip -->
