Running in the Midwest is no picnic, but you don’t need to curb your training routine because of the heat. We’ve gathered seven easy steps to keep you running over the next few months.

1. Carry water and drink to thirst. Over-hydration can be just as bad, or worse, than dehydration. The research is clear – drink to satisfy thirst and your body will handle the rest. For further reading, we suggest you read Waterlogged by Tim Noakes. It’s a great book that explores the latest on the science of hydration. Popular methods to carry water include handheld bottles and Fuel Belts.

2. Wear light, breathable technical clothing – socks, shorts, bra, shirt – to facilitate evaporative cooling. A good motto to remember is “cotton kills.” In the winter, cotton gets wet and you get colder; in the summer it gets wet, stays wet, and you lose the ability to cool yourself via sweating. Technical apparel allows the sweat to evaporate so you can continue getting the cooling effect of your sweat. A light colored tech shirt is often better than running shirtless because it will reflect direct sunlight.

3. Aim to run in the morning or evening to avoid the worst heat of the day. If you run in the dark, wear something reflective.

4. If you have a race, train for at least two weeks in the conditions you plan to race in. Your body will need time to adapt.

5. Heat causes your systems to work harder to cool your body, which will naturally slow your pace. Accept this and base workouts on intensity or heart rate rather than pace.

6. Chafing and blisters are a result of moisture and friction. Products such as Body Glide helps reduce friction in common areas, such as under the arms, and between the thighs and toes.

7. Wear sunblock. We see more and more of our friends visiting the dermatologist to get small skin cancers removed every year. This is an easy one to prevent with almost no time investment.

In 2007 I stopped weighing myself after the scale read 320. My blood sugar was three times higher than what is considered normal, and my physician informed me that I was officially a Type II diabetic. I was also told that if I did not make some serious changes my diabetes would advance to insulin-dependent Type I and that I would lose my mobility. I would not be able to walk my daughter down the aisle on her wedding day.

In 2008, I joined a running group sponsored by Ultramax Sports. After the passage of five years, and two full marathons, over a dozen half marathons and countless miles of commitment and sacrifice later– I currently weigh a much healthier 192 lbs, and my blood sugar is normal, non-diabetic. My prospects for living a long and normal life are excellent. I am presently training for a full Ironman distance race that I hope to participate in this coming October.

1.  Plant the seed of your dream in fertile, but grounded reality. 
        The importance of this step cannot be overstated.  Setting yourself up for a failure by establishing a goal that your own body cannot possibly fulfill will result in nothing but disappointment.  So make sure that your dream is consistent with reality.

2.  Water your seed with an abundant amount of commitment.  
        A half-hearted effort with get you, you guessed it, a half-hearted result.  I can tell you in all honesty that the athletes who make our schedules a form of religion routinely meet or exceed their own expectations.  I’ll name names, if I have to…

3.  Fertilize it with sacrifice. 
        Did you know that what you put in your body can either aide or deter you from reaching your athletic goals?  Novel concept, eh?  I know I am not alone when I say that this one can be a real P.I.T.A.  But consider this– some experts* claim that just ten pounds of weight loss can result in a 20 second/mile improvement.  Big deal, right?  Hardly.  When translated into a marathon distance that’s nine minutes of time saved.  Struggling over those last miles, some marathoners (me) might consider clawing out their own mother’s eyes to be finished nine minutes faster.  Not joking.

4.  Protect it from the harmful rays of self doubt. 
        The majority of obstacles separating you from your dream are those that have been self-imposed.  You have already done things in your life that are harder than this dream of yours.  Seriously.  Parenting, graduating from college, not losing your sanity in the work place– all of these require more mental toughness than accomplishing a time or distance goal.  If you think you can, you can.

 5.  Pluck those pesky weeds planted by the naysayers around you.
        Surround yourself with people who will help you achieve your dream.  I’ve always been a believer in the saying “Four feet run farther than two.”  Obviously you do too. Otherwise you wouldn’t have joined a walking/running group.  Take advantage of your fellow teammates and their enthusiasm for achieving like-minded goals. 

6.  Once the fruit of your seed has ripened it, harvest with delight.
        This is the payoff.  And fulfilling a dream can be one of the most satisfying meals you will ever eat.  But don’t just take my word for it. Take a look at the picture below and you will see someone who recently enjoyed this most extravagant feast for herself.

Jakie Barton Johnson, graduate of Ultramax’s Couch to 3.1 program, finishing a half marathon.

Third on the list is the Saucony Kinvara 4. We love this shoe. It works well for running, walking and it works really well for the gal who just likes to go to the gym or do classes. Plus, probably most importantly, it has the cute factor.
So, there’s a little help men. Whatever you do, I’d recommend picking something up. Just a little helpful advice!
- Amy

TriZou features one of the best pool swims in the country, the MOI TriZou Triathlon has long been regarded as one of the crown jewels in the sprint world. TriZou has been blessed to debut some of the fastest triathletes in the nation. This race is perfect for beginners and advanced alike and it features both a short duathlon and sprint triathlon. The swim takes place in the Mizzou Aquatics Center pool, The race starts fast and ends faster as the run travels across the beautiful University of Missouri campus.

We have tons of new vendors coming to the expanded TriZou Expo at Saturday’s Packet Pick-up and ending at the race site with bike support by CycleExtreme, the 2013 TriZou Triathlon / DuZou Duathlon is sure to be a spectacle of epic proportions. Spots are filling fast and we may sell out! Hurry and register today.

TriZou Course Preview

Still want to know more about the awesomeness that is TriZou – especially the best pool swim in the SEC? Watch now.

Sweet TriZou Schwag

With some of the best finisher items anywhere, Ultramax Sports is again proud to raise the bar for TriZou racers in 2013.

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Read the entire April Newsletter here!

Essential bra facts worth knowing:

1. A good sports bra should be on a female runner’s must-have list, just like proper running shoes.
2. Get fitted once a year. Pregnancy, weight gain, age and weight loss will all change your bra size. A good fit will help keep you comfortable, no matter what life brings.
3. One type does not fit all. Compression bras work better for smaller cup sizes (A and B) or for low- to moderate-impact workouts. Encapsulation Bras with individual cups will work for larger-breasted women.
4. Bras shouldn’t celebrate birthdays. Over time, bras will lose their elasticity and provide less support. Avoid pain by replacing your bras once a year. Make your bra last by washing it in cold water with mild detergent and line-drying it. Heat will break down the spandex fibers.

How to find your best fit

• Straps -  Hold the top of one strap and the center of the corresponding cup and pull. The less stretchy it is, the more motion control it’ll provide. Racerback straps anchor the bra closer to the body and is suitable for smaller cup sizes. If you have larger breasts, consider sports bras with wide straps. Wider straps distribute weight more evenly and are more likely to be padded and adjustable.
  
• Cups -  Repeat the strap stretch test by tugging on the top and bottom of the bra. Make sure to try on the bra; the cup should hold the whole breast without spillage. If you don’t fit, choose the next larger cup size.
• Band Comfort – Slide a finger under the band between your breasts. Ideally, you shouldn’t be able to pull it more than an inch from your chest. If you have to set it on the last eyelet to get a snug fit, you’re better off with a smaller band. Second, raise your arms above your head. If your band creeps up, it’s too big.

FUEL BELT REVENGE R20 BELT

The ability to carry fluids for a long run is invaluable, particularly in the summer when high temperatures increase sweat rates. Our favorite is the one-size, 2-bottle belt because it can be adjusted to accommodate changing weights and sharing with others.

The Fuel Belt also features plush padding inside the belt for extra comfort and a pocket for keys or nutrition storage. Separate add-on bottles can be purchased for more carrying capacity.

Fuel Belt Sprint Palm Holder

With the capacity to hold 10 fluid ounces, this bottle is perfect for short- to medium-distance runs. Like the Revenge Fuel Belt, the Sprint Palm Holder also features an adjustable palm grip so you don’t have to keep a death grip while you run. Again, a small pocket gives you room for a key and gel.

Camelbak Podium Chill Bottle

Our favorite water bottle of all time, the BPA-free Podium Chill insulates your fluids to keep them cool on warm days. The Jet Valve makes this bottle spill-proof, even if it’s held upside down.

Unlike other insulated bottles, the Camelbak is very soft and easy to squeeze, making this a very easy bottle to get fluids out of on demand.

Ultramax Sports supports athletes at all stages of their active lifestyle, which is why we’ve started carrying extended sizes of your favorite brands!

Please join us for a celebration of health with wine, chocolate, and a size-friendly environment. We’ll highlight proper bra fittings and our new extended sizes, reveal our Go Girl Run courses and discuss the race. In addition, you’ll earn double Active Rewards and everyone will be registered to win a Diva makeover: headthread, new bra, training shirt and skirt/short. 

Believe in yourself! We do!

Apparel Trunk Show from 9 am – 6 pm on Saturday, March 2nd

The open water swim in a triathlon can be a scary and uncomfortable experience, but with the proper preparation and mental attitude, it can be the easiest part of your race. The coaches at SBR have come up with a list of tips to help you kick of your day relaxed and race-ready!

Wetsuit Legal

If the water temperature is below 78 degrees or below, the race directors will allow athletes to wear a wetsuit. Usually if the temp is border-line, it will be announced on race morning. A wetsuit can improve your swim time 20% or more because it increases buoyancy and decreases drag. A wetsuit will help keep you warm in colder water. If it’s a warmer day, remember that you will sweat under your wetsuit, so it’s a good idea to sip at your favorite electrolyte-replacement drink before the race. You can also use cooking spray or wetsuit spray on the outside of the suit (forearms and shins) to aid in removal. Don’t use petroleum base spays or lubricants, as they may have detrimental effects on your suit.

Head for the Beach

In most races, the race director allows athletes to warm up in the water. As you enter the water, let some water to enter the suit. This will allow your body to warm the water, which will keep you warm for the rest of the swim. Just swim easy with gliding strokes (100 yards or less—stay close to the shore) towards the first buoy will help warm up your swim muscles and calm your nerves.

The Start

The race may be a beach start or start in the water, either treading or standing. Find out ahead of time so that you are mentally prepared. For athletes new to open water, it is a good idea to avoid that “center field” or “middle of the pack” position. Stay to the outside of the group, and/or wait until the faster swimmers enter the water if it is a beach start. If you have experience with open water, you know your strategy! Go for the front or middle of the pack. After the starting gun fires, it’s difficult to get into a rhythm and breathing is a challenge. You will expend a lot of energy swimming over, around, and through other swimmers. Just try to stay calm and have fun at these moments.

Take Advantage of the Draft

The nice thing about open water swimming is that it is draft legal. It will reduce your overall effort to tuck in behind a slightly faster swimmer. If you are close enough to feel the bubbles of their feet, you are in a drafting position. Be considerate by not touching their feet. If you see them on the way to T1, be sure to thank them.

Buoy Sighting

There are many different strategies for open water sighting. Note that lifting your head, even slightly, will cause your hip and legs to drop and cause drag. Sighting too often may slow you down, but not sighting enough will likely get you off course. An optimal goal is sighting about every five or six strokes. If you have a straight swimming stroke, you might be fine with every ten strokes. Most triathletes will sight during the exhale, then lower their face back into the water, turning to the side for a normal breath. Just lift your eyes high enough to see the buoy or other landmark that you are using for sighting. It is very wise to practice all of this in the pool, ideally within two weeks before your race. A helpful drill is to swim with your eyes closed on the middle 15 yards of the 25-yd length and open your eyes when you are going to sight. Try doing this every third stroke to get the feel of sighting. Closing your eyes will give you the sensation of swimming in murky lake or ocean.

Know the Course

It is very important to check out the layout of the swim course before you jump in to race. Locate key buoys (first, turning points and last), wave conditions, swim direction, sun direction, etc. Try to find landmarks that you can sight on your way back in. A building or other object on land may be easier to sight than the buoys.

The Last Stretch

You can see the last buoy! Now it’s time to get you prepared for the next leg of the race. During the swim, you have been using mostly upper body muscle groups. To help get the blood flowing to the lower extremities and warm up your legs, increase your kick cadence the last 100 yards of the swim. When you see the swim exit, keep swimming until your hand touches the ground. Then you will be able to stand up and run out of the water. If you are wearing a wetsuit, you can start peeling down the top to save some time at T1.

OFF TO T1 & THE BIKE! GOOD LUCK!

Everyone does! So we’ll give you a $10 gift card if you register for an event at any of our three stores. You can use that $10 card to get yourself some sweet new gear. Why? Because you deserve a treat.

But you know what? it’s not just for you. Your friends and family members can take advantage of this offer so go out and spread the word.

But wait, there’s more!

You will also earn Active Rewards in addition to getting your $10 gift certificate! More About Active Rewards

Only while we can afford to do it! We’re not going to limit how many gift cards you can earn! We are crazy, we know.

What’s the catch?

The $10 gift card promotion only applies to the premier or longer distance featured that event.  For example, if you sign up for ShamRox, you’ll earn the $10 gift card for signing up for the the 15K, but not the 5K.

You can’t apply the $10 gift card towards the specific event you’re signing up for. While you are at the store, feel free to use that gift card on any retail store purchase. This card cannot be used for additional event entries.

Other discounts, promotions and  $10 Gift Cards cannot be combined on the same visit and purchase. Like most places in the world, you can only use one discount per visit and purchase. Of course we will honor the very best discount option for you at the time.

You may only use one $10 gift card per transaction.