Kevin Bowen – Mat Workout (40 mins) – Level 2

What You’ll Need:

Mat, Theraband

Get ready for a multi-faceted movement experience with this Mat workout by Kevin Bowen! He works on the entire body, from your hands all the way down to your feet. He includes exercises that will get you motivated, fine-tune your technique, and challenge your balance so you get a well-rounded class.

Apr 12, 2017

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Track Worlds: Hammer ready to pass pursuit torch to Dygert

With seven world championships and four Olympic medals among her palmares, Sarah Hammer has easily established herself as America’s most decorated track athlete. But the 33-year-old has glimpsed the future and seen that her days at the top are numbered, and she’s got a pretty good idea which rider will knock her from her perch. In fact, she’s rooming with her this week in Hong Kong at the UCI Track World Championships, which start Wednesday and continue through Sunday.

20-year-old Chloe Dygert, Hammer’s ongoing apprentice and roommate this week in Hong Kong, will take another step in her track racing development when she competes for the first time for a rainbow jersey in the 3km individual pursuit, the event Hammer has won five times and for which she currently holds the world record of 3:22.269.

Dygert, who won her first elite rainbow jersey at last year’s World Championships in the team pursuit, picked up the 3km individual pursuit this year at the Los Angeles World Cup finals, where she took the gold medal with a time of 3:28.431, beating Hammer’s track record by three seconds in just her third-ever attempt at the event.

While Hammer focuses on Hong Kong’s mass-start events – the omnium, scratch race and points race – Dygert will pick up the individual pursuit banner for USA Cycling, hoping to repeat her result in Los Angeles and win her first individual elite championship. Despite her inexperience, she knows bringing home the jersey from Hong Kong will be a much taller order than winning in L.A.

“I’ve been looking at the times [of] the others girls that I’ll be competing with, and it’s hard to say,” Dygert told Cyclingnews. “Each track is so different, and I’m so new to it that someone who knows what they’re talking about is probably saying, ‘Oh my gosh, she’s stupid,’ but my personal belief is that every track is so different, and that each race and each body is so different from day to day, that it’s just hard to say.

“It’s definitely going to be very competitive and a very strong field, but team pursuit is such a big focus for each team, and so after an Olympic year everyone gets to kind of focus on their individual efforts, so a lot more girls are doing the individual pursuit than last year, so the competition has definitely grown a bit,” she said.

Dygert will also reprise her role on the US team pursuit squad that won gold at last year’s championships in London. The team, minus Hammer, won the event in Los Angeles but will face a much tougher field in Hong Kong. They’ll likely race with Kim Geist rather than with Hammer, who said that although she is one of five riders named for the team pursuit roster she is focused on the mass-start events and does not expect to get a ride in the team pursuit.

“I’ve spent so many years in those aero bars, I’m like, ‘These days I’m retired,'” she said.

A wide-open omnium after changes

Changes to the omnium in 2016 that reduced the event from six races to four, removing the timed events and adding the tempo race, will produce a wide-open event that anyone can now win, Hammer said. She won the omnium rainbow jersey in 2013 and 2014, but riders who may have been weaker in the timed events in the past now have a much clearer shot at winning the overall.

“Everyone is truly a contender now,” Hammer said. “Before, with the timed stuff, you could do the calculations about how riders were going to lose X amount of points in all these timed events so they are not a threat. Now everyone is a threat. It makes it exciting racing. The tempo race is a little interesting. I’m still learning how to race that.”

Not having to train for the omnium’s timed events has allowed Hammer to put her aero bike on the back burner and focus almost entirely on the mass-start events, providing a bit of motivation after years of repetitive training.

“I’m really excited to do the points race and scratch race,” she said. “I haven’t had the opportunity to race stand-alone events at the World Championships outside of the omnium since before the last Olympic cycle in 2012. And I’m saying before that cycle, so it’s been seven or eight years. So that’s been fun, and obviously, the omnium has a new format taking out the timed events. I’m feeling really good on my mass-start bike, so that’s been awesome. It’s going back to my roots.”

Thoughts of retirement, and a replacement

At 33 and having won her first World Championship more than a decade ago, Hammer’s thoughts have turned to a possible retirement, although they appear to be just thoughts at this point.

“It will be coming at some point, for sure,” she said. “I’m still enjoying racing my bike. It’s been a new challenge, switching back to the mass-start stuff, and I’m enjoying that challenge. I’ve been in this so long that when you’re doing something day after day it gets repetitive, so it’s nice to have a new goal and a new challenge. Those are important things for me. We’ll see how well it goes. If I get those titles then … obviously, I always like to go out on top.”

When Hammer does step away from the sport, she’ll do so knowing a worthy replacement is on the rise. Hammer said she spotted Dygert’s potential the first time she saw her on the track during Dygert’s first-ever day of velodrome training.

“I saw her potential the absolute first day,” Hammer said. “My jaw dropped. I was like, ‘Oh, wow. This is good.’ I’ve had my eye on her even before she won the junior road titles. I was peering through results at junior nationals and I’d seen her results and then I saw picture of her on the podium, and I saw her legs and I was like, ‘Whoa, this looks like a track rider here.'”

Dygert was similarly impressed with Hammer that first day. She said she glued herself to Hammer’s wheel during workouts, and the mentor-apprentice relationship has grown from there.

“It’s almost funny,” Dygert said of how close they’ve become. “We had our soigneur come in yesterday and she was washing her hands in the bathroom and noticed that Sarah and I have the same toothbrushes, we have the same toiletry bags, we have the same purses. We are like the same person. Off the bike she’s had back problems since forever ago, and I just blew out my back last year, so we’re both getting the same treatments and we’re both using the same KT Tape, it’s like we’re twins on and off the bike. It’s really great.”

When Dygert beat Hammer’s record on the track in Los Angeles, the mentor was there to encourage and congratulate the student.

“She’s so supportive,” Dygert said. “When I broke her record in the 3km, she was right there. She’s telling me how to do it. She’s like, ‘Chloe you want to go off here. You want to do this, you want to do this.’ And when I got off the track she was the first one there to hug me. She’s just a great competitor. She’s got a great heart. She’s a great athlete and friend and mentor.”

Hammer said the “sky is the limit” for what Dygert can accomplish on the track and also on the road, where she won the junior time trial and road race at the 2015 world championships, and Dygert appears to have the ambition to match Hammer’s ideas about her potential.

“I have so many different goals,” Dygert said. “I see Sarah and what she’s done in the USA. So I look at that and say, ‘Yeah, I want to accomplish that.’ Then I look at Laura Kenny from Great Britain and see what she’s done and I want to accomplish that. Then I see what Coryn Rivera did the other day in Flanders, and I think I want to be like her.

“It’s not like I’m mad that they did that and I’m jealous. It’s more just motivating to me. Like if she can do that then I want to try and do it, too. It’s the same with Kristin [Armstrong] and her three gold medals in the Olympics. It’s like, ‘Oh, man, me too. I want to do that.'”

Dygert wants to take it even one step further, with her ultimate goal being to compete in road and track events at the same Olympics. If the Madison is added to the 2020 Olympics, Dygert said, she sees a path to reaching that accomplishment.

“So I would do the Madison as my event on the track and then TT and/or the road race,” she said before laughing and making an addition. “Then maybe throw in some mountain biking, you know.”

Hammer said if anyone could pull it off, it’s her protege.

“People have doubled up and had success in both a long time ago,” Hammer said. “But it was different. There wasn’t as much specialization on the track and they rode smaller gears back then. I think the last person was Leontien van Moorsel. In 2000 she won gold in both. Now you don’t see it as much, but anything is possible. If anybody can do it, it would be Chloe.”

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Cameron McEvoy Tops 100 Free Prelims at Australian Championships

Kyle Chalmers was the Australian who ended the nation’s 60-year drought and captured gold in the men’s 100 free in Rio, but it had been Cameron McEvoy who had the most impressive credentials heading into that Olympic final. The two will square off again at their domestic championships in Brisbane, and McEvoy will have lane four.

McEvoy qualified first in prelims in 48.70, a little more than a half-second off his world-leading time of 48.13 from earlier in the year. McEvoy had to hold off a strong charge from 18-year-old Jack Cartwright to win his heat. Cartwright finished in a blazing 25.04 final split to touch in 48.81 and qualify second, while Chalmers was third in 49.14.

James Roberts, a member of Australia’s 400 free relay at each of the last two Olympics, finished ninth in 49.77, three one-hundredths out of a spot in the final.

Event 47  Men 100 LC Metre Freestyle
        World:   46.91  30/07/2009Cesar Cielo, Brazil
 Commonwealth:   47.04  11/04/2016Cameron McEvoy, Australia
   Australian: R 47.04  11/04/2016Cameron McEvoy, Bond
   All Comers: A 47.04  11/04/2016Cameron McEvoy, Bond
       SALWQT: Q 48.49
 Title Holder:   47.04  11/04/2016Cameron McEvoy, Bond
 Meet Qualifying:  52.00
    Name            Age Team                 Seed    Prelims  FINA       
                      === Preliminaries ===                       
  1 MCEVOY, CAMERON  22 BOND                47.04      48.70  q893  
    r:+0.65  23.09        48.70 (25.61)
  2 CARTWRIGHT, JAC  18 STPETERSWESTERN     48.91      48.81  q887  
    r:+0.74  23.77        48.81 (25.04)
  3 CHALMERS, KYLE   18 MARI                47.58      49.14  q869  
    r:+0.71  23.82        49.14 (25.32)
  4 TOWNSEND, LOUIS  19 RACKLEY             49.48      49.15  q869  
    r:+0.60  23.72        49.15 (25.43)
  5 GRAHAM, ALEXAND  21 BOND                49.68      49.32  q860  
    r:+0.71  23.69        49.32 (25.63)
  6 SMITH, DANIEL    25 STPETERSWESTERN     49.47      49.53  q849  
    r:+0.72  23.81        49.53 (25.72)
  7 INCERTI, ZAC     20 WEST COAST SWIM     50.42      49.68  q841  
    r:+0.70  23.96        49.68 (25.72)
  8 GERRARD, JACK    22 MVC                 49.28      49.74  q838  
    r:+0.70  23.97        49.74 (25.77)

A pair of teenagers upstaged the reigning World Champion in prelims of the women’s 200 back. 19-year-old Sian Whittaker finished first in 2:11.39, while 16-year-old Minna Atherton came in second at 2:12.28. But Emily Seebohm, already the winner of the 100 back in Brisbane, will be lurking from lane three after qualifying in 2:12.33.

Event 42  Women 200 LC Metre Backstroke
        World:   2:04.06  3/08/2012 Missy Franklin, USA
 Commonwealth:   2:05.81  8/08/2015 Emily Seebohm, Australia
   Australian: R 2:05.81  8/08/2015 Emily Seebohm, Brisbane Grammar
   All Comers: A 2:06.68  20/03/2012Belinda Hocking, Albury
       SALWQT: Q 2:09.16
 Title Holder:   2:06.49  13/04/2016Belinda Hocking, Nunawading
 Meet Qualifying:  2:21.50
    Name            Age Team                 Seed    Prelims  FINA       
                      === Preliminaries ===                       
  1 WHITTAKER, SIAN  19 MVC               2:07.47    2:11.39  q841  
    r:+0.61  30.60      1:03.92 (33.32)
        1:37.87 (33.95)     2:11.39 (33.52)
  2 ATHERTON, MINNA  16 BRISBANE GRAMMAR  2:08.00    2:12.28  q824  
    r:+0.62  30.21      1:03.99 (33.78)
        1:38.69 (34.70)     2:12.28 (33.59)
  3 SEEBOHM, EMILY   24 BRISBANE GRAMMAR  2:06.59    2:12.33  q823  
    r:+0.74  31.27      1:05.50 (34.23)
        1:39.91 (34.41)     2:12.33 (32.42)
  4 BAKER, HAYLEY    21 MVC               2:13.38    2:13.45  q803  
    r:+0.49  31.43      1:05.49 (34.06)
        1:39.68 (34.19)     2:13.45 (33.77)
  5 MCKEOWN, KAYLEE  15 USC SPARTANS      2:09.18    2:13.76  q797  
    r:+0.61  31.42      1:05.63 (34.21)
        1:40.20 (34.57)     2:13.76 (33.56)
  6 SHERIDAN, MIKKA  22 USC SPARTANS      2:11.02    2:13.88  q795  
    r:+0.66  31.49      1:05.25 (33.76)
        1:39.39 (34.14)     2:13.88 (34.49)
  7 FORRESTER, AMY   19 BOND              2:11.96    2:14.14  q791  
    r:+0.66  30.61      1:03.00 (32.39)
        1:37.48 (34.48)     2:14.14 (36.66)
  8 UNICOMB, JESSIC  19 ALL SAINTS        2:15.00    2:16.42  q752  
    r:+0.65  31.56      1:05.51 (33.95)
        1:41.11 (35.60)     2:16.42 (35.31)

The top two finishers in the women’s 100 breast led the way in the 200-meter event. Taylor McKeown finished with a big advantage over the rest of the field in 2:26.73, while Jessica Hansen finished well back in second in 2:32.08. Sarah Beale nabbed third in 2:32.31.

Event 41  Women 200 LC Metre Breaststroke
        World:   2:19.11  1/08/2013 Rikke Pedersen, Denmark
 Commonwealth:   2:20.12  30/07/2009Annamay Pierse, Canada
   Australian: R 2:20.54  1/02/2006 Leisel Jones, Commercial
   All Comers: A 2:20.04  6/02/2016 Rie Kaneto, Japan
       SALWQT: Q 2:23.06
 Title Holder:   2:21.45  12/04/2016Taylor McKeown, USC Spartans
 Meet Qualifying:  2:41.50
    Name            Age Team                 Seed    Prelims  FINA       
                      === Preliminaries ===                       
  1 MCKEOWN, TAYLOR  22 USC SPARTANS      2:21.45    2:26.73  q852  
    r:+0.71  32.65      1:09.25 (36.60)
        1:47.53 (38.28)     2:26.73 (39.20)
  2 HANSEN, JESSICA  21 NUN               2:26.15    2:32.08  q765  
    r:+0.67  34.48      1:12.55 (38.07)
        1:52.73 (40.18)     2:32.08 (39.35)
  3 BEALE, SARAH     16 ACACIA BAYSIDE    2:29.44    2:32.31  q761  
    r:+0.71  34.59      1:13.58 (38.99)
        1:52.39 (38.81)     2:32.31 (39.92)
  4 WALLACE, TESSA   23 PELICAN WTRS      2:24.37    2:32.47  q759  
    r:+0.70  34.00      1:13.40 (39.40)
        1:53.14 (39.74)     2:32.47 (39.33)
  5 SMITH, MIKAYLA   18 NUN               2:32.59    2:32.86  q753  
    r:+0.63  34.11      1:12.39 (38.28)
        1:52.36 (39.97)     2:32.86 (40.50)
  6 SCOTT, AISLING   24 BRISBANE GRAMMAR  2:28.98    2:33.22  q748  
    r:+0.66  34.66      1:13.32 (38.66)
        1:53.06 (39.74)     2:33.22 (40.16)
  7 VAN BREUGEL, CA  23 WOYW              2:35.50    2:33.89  q738  
    r:+0.71  34.22      1:13.45 (39.23)
        1:53.57 (40.12)     2:33.89 (40.32)
  8 CICCHITTI, SOFI  18 NEWMARKET         2:33.74    2:34.12  q735  
    r:+0.67  35.66      1:14.16 (38.50)
        1:53.94 (39.78)     2:34.12 (40.18)

Greece’s Theodoros Benehoutsos qualified first in the men’s 200 fly in 1:58.14, but being an international visitor, he will not compete in the final. David Morgan finished as the top Aussie in 1:58.33, with Grant Irvine (1:59.58) and Nicolas Brown (1:59.76) his closest competition. With Benehoutsos removed from contention, ninth-place finisher Hamish McDougall will get into the final as well.

Event 43  Men 200 LC Metre Butterfly
        World:   1:51.51  29/07/2009Michael Phelps, USA
 Commonwealth:   1:52.96  31/07/2012Chad Le Clos, South Africa
   Australian: R 1:54.46  17/03/2009Nick D'Arcy, Maroochydore
   All Comers: A 1:52.09  28/03/2007Michael Phelps, USA
       SALWQT: Q 1:55.75
 Title Holder:   1:55.63  10/04/2016David Morgan, TSS Aquatic
 Meet Qualifying:  2:07.00
    Name            Age Team                 Seed    Prelims  FINA       
                      === Preliminaries ===                       
  1 BENEHOUTSOS, (V  19 UNAV              1:58.59    1:58.14  q840  
    r:+0.76  26.03        55.62 (29.59)
        1:26.41 (30.79)     1:58.14 (31.73)
  2 MORGAN, DAVID    23 TSS AQUATICS      1:55.63    1:58.33  q836  
    r:+0.62  25.66        55.33 (29.67)
        1:26.77 (31.44)     1:58.33 (31.56)
  3 IRVINE, GRANT    26 STPETERSWESTERN   1:55.64    1:59.58  q810  
    r:+0.70  26.62        57.16 (30.54)
        1:28.46 (31.30)     1:59.58 (31.12)
  4 BROWN, NICHOLAS  21 WSS               1:58.17    1:59.76  q807  
    r:+0.70  26.82        56.76 (29.94)
        1:28.11 (31.35)     1:59.76 (31.65)
  5 WOTTON, THOMAS   19 STPETERSWESTERN   2:01.08    1:59.96  q803  
    r:+0.65  26.94        57.11 (30.17)
        1:28.23 (31.12)     1:59.96 (31.73)
  6 HANSFORD, JACOB  21 SOSC              1:59.87    2:00.73  q787  
    r:+0.67  27.04        57.57 (30.53)
        1:28.74 (31.17)     2:00.73 (31.99)
  7 GOUGH, BOWEN     18 NUN               1:59.96    2:00.95  q783  
    r:+0.68  26.23        56.86 (30.63)
        1:28.01 (31.15)     2:00.95 (32.94)
  8 RICHARDSON, DOM  19 TSS AQUATICS      2:01.12    2:01.28  q777  
    r:+0.71  26.44        57.30 (30.86)
        1:28.53 (31.23)     2:01.28 (32.75)
  9 MCDOUGALL, HAMI  20 SYP               2:01.62    2:01.74  q768  
    r:+0.65  27.30        57.95 (30.65)
        1:29.60 (31.65)     2:01.74 (32.14)

17-year-old Nathan Robinson paced the field in the men’s 400 IM with his time of 4:22.12. Clyde Lewis was second in 4:23.45, and third went to Kazim Boskovic in 4:24.36. Veteran Travis Mahoney is lurking after qualifying fifth in 4:25.24.

Event 46  Men 400 LC Metre IM
        World:   4:03.84  10/08/2008Michael Phelps, USA
 Commonwealth:   4:10.14  3/05/2013 Thomas Fraser-Holmes, Australia
   Australian: R 4:10.14  3/05/2013 Thomas Fraser-Holmes, Miami
   All Comers: A 4:06.22  1/04/2007 Michael Phelps, USA
       SALWQT: Q 4:15.47
 Title Holder:   4:11.09  7/04/2016 Thomas Fraser-Holmes, Miami
 Meet Qualifying:  4:39.70
    Name            Age Team                 Seed    Prelims  FINA       
                      === Preliminaries ===                       
  1 ROBINSON, NATHA  17 STPETERSWESTERN   4:23.25    4:22.12  q805  
    r:+0.64  27.66        59.53 (31.87)
        1:33.25 (33.72)     2:05.69 (32.44)
        2:44.11 (38.42)     3:22.80 (38.69)
        3:53.20 (30.40)     4:22.12 (28.92)
  2 LEWIS, CLYDE     19 STPETERSWESTERN   4:16.58    4:23.45  q792  
    r:+0.69  27.35        59.41 (32.06)
        1:32.39 (32.98)     2:05.06 (32.67)
        2:42.58 (37.52)     3:21.24 (38.66)
        3:54.31 (33.07)     4:23.45 (29.14)
  3 BOSKOVIC, KAZIM  21 NUN               4:20.07    4:24.36  q784  
    r:+0.65  27.85        59.74 (31.89)
        1:33.59 (33.85)     2:07.31 (33.72)
        2:44.41 (37.10)     3:22.86 (38.45)
        3:54.52 (31.66)     4:24.36 (29.84)
  4 GILLILAND, JARE  22 CHANDLER          4:19.60    4:24.69  q781  
    r:+0.66  27.87        59.60 (31.73)
        1:33.24 (33.64)     2:07.05 (33.81)
        2:45.07 (38.02)     3:22.87 (37.80)
        3:54.25 (31.38)     4:24.69 (30.44)
  5 MAHONEY, TRAVIS  26 MARI              4:13.37    4:25.24  q776  
    r:+0.71  27.81        59.16 (31.35)
        1:32.26 (33.10)     2:05.57 (33.31)
        2:43.49 (37.92)     3:21.46 (37.97)
        3:53.36 (31.90)     4:25.24 (31.88)
  6 VINCENT, JACOB   18 MIAMI             4:22.94    4:26.58  q765  
    r:+0.73  27.93        59.94 (32.01)
        1:34.21 (34.27)     2:07.90 (33.69)
        2:46.12 (38.22)     3:25.47 (39.35)
        3:56.77 (31.30)     4:26.58 (29.81)
  7 SHERINGTON, CAL  19 CARL              4:23.83    4:26.70  q764  
    r:+0.63  28.14      1:00.35 (32.21)
        1:33.95 (33.60)     2:07.99 (34.04)
        2:45.71 (37.72)     3:25.30 (39.59)
        3:56.51 (31.21)     4:26.70 (30.19)
  8 HINDS-SYDENHAM,  20 SOSC              4:27.07    4:28.94  q745  
    r:+0.72  28.15        59.96 (31.81)
        1:34.43 (34.47)     2:09.18 (34.75)
        2:46.67 (37.49)     3:26.29 (39.62)
        3:58.60 (32.31)     4:28.94 (30.34)

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Wednesday – Maximize Muscle Growth

By Adee Zukier

Showing off the muscles you work so hard for is not just about the way you train, but more importantly about the way you eat. Carrying more muscle relative to body fat will make our bodies tighter, help us burn more calories and fit into our clothes better. With that comes a sense of accomplishment and confidence from seeing our bodies change due to our hard work, sweat and determination.

When it comes to building lean muscle mass there are a number of aspects you need to think about. Of course, your training stimulates muscle growth, but your diet is also extremely important. The body requires nutrients in order to build muscle. If you want to pack on muscle you need to not only think about how many calories you are taking in, but also where those calories are coming from. Follow these 5 diet tips to maximize muscle growth:

1. Eat protein
There are a lot of opposing arguments as to the protein requirements for athletes. Recommendations range from .5g – 2g per lb. of body weight. At .5g per lb. a 150lb athlete would be eating 75g of protein per day, which is not very much at all. On the other end of the spectrum that same athlete at 2g per lb. is eating 300g of protein, which may be too much.

What we do know for sure is that protein is necessary for the building, maintenance and recovery of muscle. Protein will also help you feel full longer and aid in the burning of body fat due to its thermic effect; the body burns more calories digesting protein than carbs or fat.

The most important thing for you as an athlete is to ensure that you are getting enough protein in your diet to realize its benefits, but not so much that it will keep you from eating enough of the other macronutrients (carbs and fat). I recommend 1g – 1.5g per lb. of lean body mass (the amount of weight carried on the body that is not fat). This is because fat cells do not have the same protein requirements as muscle.
What sources should you get that protein from? Try not to rely too heavily on supplements and mix up your protein sources to get a variety of amino acids, vitamins, minerals and digestive speeds.

2. Carbohydrates are you friend
Carbohydrates are your body’s primary source of fuel. Carbs provide your body with the energy it needs to get through intense workouts more efficiently and directly than any other energy source. To put it simply, your body will break down the carbohydrates into glucose and either use it directly for energy or store it as glycogen for when the body demands it. In order to avoid the body using protein as an energy source, it is important to incorporate carbohydrates into your diet, especially around periods of exercise.

Before training choose slower burning carbohydrate sources such as sweet potato, rice, and pasta due to their ability to keep blood sugar levels consistent and avoid any crashes in energy. Try adding a serving of protein to this meal and amplify all those gains! Save the more sugary carbs for pre/during/post training to boost insulin and maximize the repair and growth of muscles post-workout. For those that follow a Paleo-style diet, carbs do not always equate to candies and grains. You can get your carbs from vegetables and fruit too!

3. Get enough calories
To gain any sort of body mass it’s important that you are in a caloric surplus, the same way that trying to lose body fat requires a caloric deficit. How to set this surplus is the tricky part and completely specific to the athlete and their needs. As a rule of thumb, choose an amount, stick to it and monitor your body weight as well as your body composition. If you are losing weight on the scale while your body composition remains the same you may want to consider increasing calories, if you are gaining weight as well as body fat adjust in the other direction. Contrary to popular belief, if the weight on the scale is going up it is not always muscle so take all factors into account!

4. Drink water
With all this talk of food, don’t forget to monitor your water intake. More than half our body is made up of water so any dehydration will lead to a reduction in the functioning of vital bodily processes. Although water may not be a direct source of energy the same way carbohydrates and fat can be, it is critical in the transport of nutrients to the cells. Without proper hydration it is likely that your training session won’t go as well as it could. Not to mention that your muscles will look bigger and fuller if they are hydrated appropriately.

5. Be consistent
Following these tips will get you on your way, but if you stick to the plan for a few days and then veer off track for the next few, you are unlikely to see any progress. Find a way to motivate yourself to remain consistent. Whether that is a particular coach, gym, training partner or program, stick with it and remember that there is no magic trick to replace hard work and determination. Changes in your body will be cumulative so keep at it and allow your body the opportunity to adapt!

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Pre-Order The May “NCAA Championship Issue” of Swimming World TODAY!

The release for the May issue of Swimming World Magazine is right around the corner! The May issue walks through the NCAA, NAIA, and NJCAA Championships, complete with photos and feature stories.

Subscribe by April 18th to be guaranteed a copy mailed directly to your house.

Swimming World is offering all CSCAA member coaches, staff and their swimmers an exclusive 1-Year print and digital subscription with access to the Swimming World Vault back to 1960. The subscription gives college coaches a monthly print copy of Swimming World Magazine and unlimited digital access to past Swimming World Magazines, Swimming World Biweekly and Swimming Technique Magazine in the Swimming World Vault.

Recent Issues in the Swimming World Vault


NCAA Swimming Championship

The magazine, both print and digital, presents complete national and international coverage of competitive aquatic sports; including open water, diving, synchro and water polo. This includes stunning photos, columns and personality features of age group, high school, college and elite athletes. Total Access allows subscribers to download and view magazines on any device.

This magazine comes out every two weeks and aggregates all the top internet stories that you might have missed in the fleeting world of internet content.  Each issue recaps top stories and unique content not previously published.

This magazine comes out every three months and includes great information on training and technique.  The content is geared for coaches and swimmers who want to learn more about the science and technical aspects of competitive swimming.  Look for additional features on dryland, health and mental training with each issue.

If you have any questions, please call 1-800-511-3029 or e-mail us at

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Adidas Swim Launches U.S.-Based Website

Photo Courtesy: Adidas Swim

Adidas Swim, today announced the launch of its US website, In a continued effort to strengthen the brand’s accessibility, create new consumer interactions and increase consumer product knowledge, the site offers e-commerce functionality for the first time and allows users to experience Adidas Swim in an informative, easy-to-navigate environment.

One of the most significant aspects of the site is the e-commerce functionality, which allows consumers to easily learn about and shop the current Adidas Swim product line. Site visitors will have access to detailed information highlighting Adidas Swim’s innovative product technologies and range of top-performing racing and competition suits.

Additionally, site visitors will find information about the brand’s Sponsored Team athletes, as well as current brand news and events. They will also have access to the brand’s Instagram and Twitter feed directly from the website.

“Launching an ecommerce site is a direct response to requests from our consumers for an online experience, and a destination to purchase our product line” said President, The Original Swimwear Company, Michael Walding. “The site provides visitors with a one-stop-shop for product and brand information and will support retail efforts for all of Adidas Swim sales channels.”

The new US website will be run by the US Adidas Swim licensee, The Original Swimwear Company, LLC.

About adidas Swimming:

adidas swim is the brand for true swim creators. From the most sustainable product offering to the fastest competition swimsuit we are living the sport not every four years, we live it every day. We are rooted in sports and always strive to deliver towards our founders’ credo: only the best for the athlete. The Original Swimwear Company is the authorized Adidas Swim US Licensee.

Press release courtesy of Adidas Swim.

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Li Zhuhao Breaks Chinese Record at National Championships

Photo Courtesy: Melissa Lundie

The second day of the Chinese national championships featured a new national record from Li Zhuhao in the men’s 50 fly, while Olympic champions Sun Yang and Ye Shiwen each put together notable performances.

Li won the 50 fly in 23.36, knocking one hundredth off Yu Hexin’s national record of 23.37 from 2015. Li also moved to third in the world this year with that effort. Shi Yang (23.67) and Zhou Jiawei (23.91) completed the top three.

Zhang Yufei edged out Lu Ying to win the women’s 100 fly, 57.63 to 57.98. Those times rank fifth and eighth in the world this year, respectively. Zhou Yilin took third in 58.34.

Ye Shiwen, the 2012 Olympic gold medalist and 2011 World Champion in the 200 IM, will be headed back to the World Champs in Barcelona this summer after winning that event in 2:11.66, making her way into the world top ten. Second went to Zhang Sishi (2:12.82), just ahead of Zhang Jiaqi (2:12.87).

Yan Zibei, just a day after becoming the first Chinese man to break 59 in the 100 breast, won that event in 59.28. His semifinals time of 58.92 ranks second in the world this year. Li Xiang took second in 59.84, and Wang Lizhao finished third in 59.98.

As for Sun, he posted his second No. 1-ranked time in as many days with a 1:46.11 in the men’s 200 free. After already reaching the 3:42-range in the 400-meter event, Sun moved ahead of Gabriele Detti at the top of the world rankings. Wang Shun (1:47.24) and Ji Xinjie (1:48.61) will bracket Sun in the final.

Neither of China’s Olympic medalists in the 100 back, Xu Jiayu and Fu Yuanhui, were the top seeds into finals of their events. Xu qualified second for the men’s 100 back in 54.32, trailing Li Guangyuan (53.79), and Fu’s tme of 1:00.37 was good for the third seed behind Chen Jie (1:00.11) and Wang Xueer (1:00.15).

Yu Jingyao (1:08.23) and Zhang Xinyu (1:08.45) led the way into the women’s 100 breast final, with Olympic finalist Shi Jinglin third in 1:08.53.

Click here to view live results (in Chinese).

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Evgeny Rylov And Anton Chupkov Shine At Day 2 Russian Nationals

Evgeny Rylov and Anton Chupkov booked a ticket to Worlds and topped the world rankings with impressive results on the second day of Russian Nationals Championships in Moscow.

Evgeny Rylov cruised to victory in the men’s 100 backstroke with a 53.13, the second fastest time in the world this year. Louisville-trained Grigory Tarasevich got second and won silver with 53.54. Both will represent the country in Budapest this summer. Andrey Shabasov finished third with a 53.77.

Anton Chupkov won gold in a breathtaking men’s 200 breaststroke battle between five men fighting for the national title and a spot on the team. Five swimmers stopped the clock under 2:10 (2:10.04 was the qualification criteria for Worlds) but Chupkov, who was fourth after the last turn, threw down an impressive last 50 and touched out Ilya Khomenko for the gold – 2:08.03 against 2:08.09. This result is the third fastest in the world, with the world record (2:06.67) set by Ippei Watanabe in January on the top of world rankings. Chupkov and Khomenko both joined the Worlds team, while yesterday’s top seed, Kirill Prigoda, who finished third (2:09.02) was left with bronze.

Rozalia Nasretdinova celebrated victory in the women’s 100 freestyle with a 54.86. The qualification standard for this event was 54.12 but Nasretdinova, along with Victoria Andreeva (55.01) and Arina Opyonysheva (55.02), makes the relay team.

Darya K. Ustinova grabbed gold in the women’s 200 backstroke with a rapid 2:07.23, a result that ties her with Canada’s Kylie Masse for first in world rankings. Ustinova won in her usual manner, with more than three seconds lead ahead of her rivals. Egorova Polina finished second with a 2:10.45 but this result was not enough to make the team. Irina Prikhodko was third with a 2:10.49.

Veronika Popova won the women’s 400 free with a 4:07.59 and will swim this event in Budapest. Anna Egorova was second but did not make the team, finishing with a 4;10.47. Arina Opyonysheva touched third with a 4:12.52.

Olympians Vladimir Morozov and Danila Izotov were the two top qualifiers for tomorrow’s men’s 100 freestyle final. Morozov’s 48.54 ranks him no.2 this year currently, only behind Cameron McEvoy’s 48.13 from NSW Open in March. Izotov’s 48.70 gives him lane five for finals. Andrey Arbuzov was third with a 49.05.

Yulia Efimova topped the women’s 200 breast semifinals with a 2:25.45. It’s not her fastest result this year, she posted a 2:23.17 in the meet in Australia earlier in March but it was pretty comfortable and a solid swim to give her lane four for finals. Maria Temnikova was second with a 2:26.26 and Sofia Andreeva was third with a 2:26.89.

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LumaLanes Performance of the Week: Kylie Masse Posts Textile Best

Photo Courtesy: Kevin Light/Swimming Canada

This week’s Performance Of The Week, sponsored by LumaLanes, goes to Canadian Olympic medalist Kylie Masse for her performance in the 100 back at the 2017 Canadian Swimming Trials.

Masse broke the Canadian national record twice throughout the week, first in prelims with a 58.42 before taking the record all the way down to 58.21 in finals, just one tenth off of the current world record and the third fastest performance all-time. Both her prelims and finals swims broke her national record from this summer that earned her a bronze medal in Rio and both times were faster than Katinka Hosszu’s gold medal performance at the Games (58.45).

In setting her record, Masse also passed by backstroke greats Emily Seebohm (58.23) and Missy Franklin (58.33) to become the fastest performer ever in a textile suit, making her the new favorite for gold at this summer’s World Championships. And while gold will certainly be on her mind, the 21 year-old Canadian will also most certainly be looking to take down Gemma Spofforth’s 2009 world record of 58.12 to officially put her name in the record books.

Congratulations Kylie Masse on earning Swimming World’s Performance of the Week!

Special Thanks to LumaLanes for sponsoring Swimming World’s Performance of the Week.

Learn More About LumaLanes

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Sarah Sjostrom, Jennie Johansson, Franziska Hentke Post World-Leading Times in Stockholm

Swedish sprint ace Sarah Sjostrom continued her remarkable meet at the Stockholm Cup with the 100 free on the final day of competition, and she posted her fourth world-leading time in as many days.

Sjostrom won the women’s 100 free in 52.54, passing Cate Campbell (52.78) as the fastest swimmer in the world this year. The time was also quicker than the 52.70 that both Simone Manuel and Penny Oleksiak swam at the Olympics in Rio to share the gold medal, and Sjostrom improves to fourth all-time in the event.

Fellow Swede Michelle Coleman, a double-winner earlier in the meet, finished second behind Sjostrom in the 100 free with  time of 53.38, good for seventh in the world this year.

Sweden’s Jennie Johansson dominated the women’s 100 breast, finishing in 1:06.30. That topped Jessica Vall (1:06.44) for the top time in the world this year.

Germany’s Franziska Hentke also posted a world-leading time, this one coming in the women’s 200 fly. She finished in 2:06.84 to edge out 18-year-old Japanese swimmer Hiroko Makino (2:06.92). Finishing second behind Hentke was Hungary’s Katinka Hosszu, who touched in 2:08.05 for fourth in the world this year.

The top men’s performance of the day came from Sweden’s Johannes Skagius, who touched in 27.16 in the 50 breast. That time is good for fourth in the world rankings behind Adam PeatyNicolo Martinenghi and Cameron van der Burgh.

Germany’s Sarah Kohler moved up to third in the world with a dominant swim in the women’s 800 free, touching in 8:25.32. In the equivalent men’s event, Denmark’s Henrik Christiansen put together a dominant performance, finishing in 7:49.40, also the third-best time recorded this year.

Germany’s Phillips Heintz added a win in the men’s 200 back, touching in 1:57.81 to move into a tie for tenth in the world. Niksja Stojkovski then won a tight race in the men’s 50 free, touching in 22.59 to edge out Bjorn Seeliger (22.62) and Christopher Carlsen (22.64).

Click here to view event-by-event results from the entire meet.

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