Working on a few issues

Over the past few months I have focused on strengthening my glutes, as I have ran into some issues with them cramping on longer rides. The issue I had been having is with the running and cycling motions, my muscles get accustomed to just that forward and backward motion. To help with the strengthening I started doing a few workouts a week with some resistance bands.  Using my legs in more of lateral motion to help treat those muscles. 

Side leg lifts and doing squats then walking sideways I am trying to trigger and get at those muscles. 

Ameo PowerBreather

Ameo PowerBreather

The Ameo PowerBreather, a type of snorkel/breathing device that allows you to keep your head down while swimming laps. No need to tilt your head to the side to take a breathe. My first go at wearing the Ameo PowerBreather, swimming snorkel, I was totally blown away at how easy it was to learn and use. The first couple breathes I was bringing in a little water in through my mouth.  After a quick adjustment to the two up tubes, it was working just fine. It might take awhile to get used to breathing in just the mouth and not wanting to bring air in your through your nose. For myself, my normal swimming breathing is, in through the mouth and out the nose as I am under water. The two snorkel tubes run up long each side of the head. It also took a little bit of time to assemble from the case it came it and fit correctly over the head. From the mouthpiece, the side tubes pivot from there. There is an adjustment dial on the back of the unit so it fits perfectly.  

Using this snorkel will allow for time to focus on good stroke and body alignment in the water. It comes disassembled in a carrying case. I had a little bit of the difficult time attaching the pieces together with the vents. I probably will end up just leaving it assembled as it was time consuming to put it together and take it apart after each use. I wish the case would have been bigger then to carry it fully put together. Other traditional snorkels on the market mix Co2, what you are expelling, with fresh air trying to make it down the same tube, allowing you to get oxygen. 

With the Ameo PowerBreather is designed to pull in fresh air w/oxygen, not mixed with exhaling Co2, to enter from the top tubes and the air you expel leaves through a vent on the bottom, close to your mouth. The air is expelled underwater, of course creating bubbles. I have yet to try using it to perform flip turns, but I am super impressed with its design and function.  In my Twitter feed and blog you will see more of this device as I begin to incorporate this to improve me swimming. 

Check it out at

Ameo PowerBreather

The Elevation Training Mask

While both running and using the bike on the rollers, I have been using the Training Mask. So what is it you ask. There are numerous studies out there on how athletes train at higher elevations to increase their performance. The area I primarily live and train in, is about 1000 feet above sea level. The mask covers both your nose and mouth and creates an effect as if I were in a higher altitude.  The mask is said to reduce training time by 1/3 by improving the efficiency of my workouts.  It conditions the lungs creating pulmonary resistance and strengthens my diaphragm.  Wearing it forces you to focus on your breathing. The best way this mask will help my body is by teaching it to use oxygen more efficient forcing me to take deeper more full breathes.  I can tell just after using it for over a month how my breathing is being helped by wearing it. 

Once again the mask fits over your nose and mouth attaching at the back of the head with a Velcro strip. There is Velcro strap it comes with also that can be used to cross over your head, joining the two ear holes on either side.  I have to admit the first time I put the mask on, I was very relaxed, yet then was forced to start focusing on my breathing right away. As without the mask, breathing is very easy and not really something the human body needs to think about doing  There are a few sets of valves that come with the mask and instructions on how to set the mask up to mimic different levels of elevation.  Of course very interested in knowing how the maximum degree of elevation with the mask of 18,000 feet would feel I set the mask up and jumped on my bike trainer.  It seriously was not long before I was having to really focus on getting my next breath.