1.     Nutrition.
2.     Active recovery.
3.     Rest.

These 3 factors in combination will allow you to maximize your recovery time and minimize your downtime.

1.     Nutrition.

a.     Post exercise fluid and food consumption: Within 15-20 minutes of stopping exercise try and ingest about 200-250 cals of light food in a combination of 4 parts carbohydrate to 1 part protein mix.

b.     Continue to consume fluids at about the rate of 16oz per hour for 2-3 hours.

c.     Ingest about 100-150 cals of carbohydrate/protein mix 20-30 mins before you start your exercise.

2.     Active recovery.

a.     Try swimming 20 lengths nice and slow and mix up your strokes for an easy day-off recovery workout.

b.     Jog/stride stretch: try a 30 minute session that simply incorporates running 6 x 30m back and forth followed by two stretching routines. Repeat this 6 times for a nice little half hour active recovery.

c.     30 mins low intensity on the cycle ergometer after a day of high intensity lifting or sprinting.

d.     Perform your lifting routine with 25% of your normal load on the bar and increase the rep numbers by 25%. This will give a nice exaggerated range of motion on all exercises and a little more stretch.

e.     For a real easy recovery session, ride the recumbent bike for 30 mins at a low intensity. This is even easier than an upright bike.

3.     Rest

a.     Rest. Try an ice bath. Water temperature should be about 50-55 degrees and try and do 3 x 4 minute submersions at a time.

b.     Try a massage: several different types exist. If you are predominantly a lower body person you can just get a lower body massage.

c.     Ice/heat: If you can find a way to alternate between a hot tub and a cold tub this will be one of your best bets for recovery.

Last week, he mentioned how the Prepair™ collection is a part of his recovery routine for the Iron Man. Watch the video on YouTube to hear what Brandon wears for recovery – from compression gear to our shoes - and be sure to check out BrandonsMarathon.com.

Brandon - good luck from all your fans here at Crocs!

Erika Tieszen one of the Crocs Prepair athletes is truly remarkable, an endurance mountain biker whose passion for competing is only bettered by her passion for life. Learn a little more about Erika and what makes her unique.

My name is Erika Tieszen. I am 31 years old and have been racing 24 hour/endurance mountain bike races at a pro level for 4 years now. I moved to Breckenridge Colorado about 10 years ago for a modern dance/theatre company that eventually went to NY and I stayed in the mountains.

I was an endurance runner who became intrigued with mountain biking. A friend of mine took me to 24 Hours of Moab about 9 years ago to support a friend of his, who became a friend and a life changing inspiration to me in the coming years. Nat Ross. I was mesmerized by the fact that these people stayed up for 24 hours to compete in one of the hardest races in sports to beat the heck out of their bodies on a bike. I was pulled in, addicted and I was still paying off a bike that I didn’t even own yet.

After a few humbling years and many DNF’s I started to finish these races and doing well in them. I have learned more about the human will in the last four years than in other experience in my life. More probably from my competitors than myself… When you witness a human being put one pedal in front of another when they have absolutely nothing left… you can only be inspired. That is what keeps me going when I want to jump off the cliff into my sleeping bag. Are the ones who find the strength to keep the wheels in motion when their entire body is screaming no…

Keep up the great work Erika!

Training Tips

The number 1 training tip that I have learned is let your body recover. Take that time off it needs. I have learned the hard way. There is a reason why people harp on it so much. Because it is the most important. That does not mean house work or coffee with your friends. That means legs up, hydrate and eat nourishing foods. My number one recovery food is Whole Food Health Optimizer from http://sequelnaturals.com/vega. I am a vegetarian and about 99% vegan. I say 99% because I will eat raw goat cheese a few times a year. I thrive on this diet and recover faster now than ever before on meat.

Training tip number 2… Take care of your feet!! When I get into a stressful downhill on my bike I try and curl my toes around my pedal. After 24 hours of trying to do this, the nerves in my feet are in absolute agony. The first thing I do after I cross that finish line is take my bike shoes off, walk around bare foot for a few hours and then throw on my Prepair Crocs. They take pressure off those hot spots and take the stress off my toes so those nerves and muscles can start to repair themselves.

Greetings all from Marshall Ulrich, Dreams in Action, and Crocs fan! I’ve owned Crocs for several years and have loved them. In 2008 Crocs was a sponsor of Running America, a 3,063-mile crossing from San Francisco, CA to New York City, NY that I completed on November 4, 2008. What a joy to have a direct relationship with such a great company with fantastic products! When I developed plantar fasciitis 700 miles into the run, I was temporarily laid up in a hotel in Utah. The next day, when I started off again, the only thing I could wear were my Crocs. They saved me! I even wear Crocs out on the farm cleaning out corn bins: yes, I’m a runner and a farmer, along with a being a Speaker, Author, Trainer, and Guide. Crocs Prepair footware have greatly enhanced my recovery from Running America. They distribute the pressure across my foot, reducing pressure where I have scar tissue from the plantar fasciitis as well as where I had a tendon tear on the outside of my foot. Psychologically, the Crocs Prepair footwear put my mind at ease, as I know that I’m doing all I can to help my feet recover. Thanks Crocs!

Now, a look back at some lessons learned - or things reaffirmed - when I climbed Mount Everest.

Lessons Learned - Mount Everest
In 2004 I was fortunate enough to have the opportunity to climb Mount Everest from the northern/Tibetan side. I was successful in my climb; that is, I made it to the summit and returned safely to my home and family. I learned a lot things climbing Mount Everest. I wanted to share a few lessons with you that I hope will provide some inspiration and motivation for YOU to go out there and put YOUR dreams in action.

First I reaffirmed for myself what I always tell people: if you can dream it, you can do it. I dreamed of climbing Mount Everest since I was 5 years old. I didn’t get to put my dream into action until I was 52 years old, but I never let go of the dream. My ultrarunning, adventure racing, and other mountaineering experience - plus some age and, I hope, wisdom - prepared me for Everest. I was always in action. Always working towards the next goal.

Second, I learned to appreciate my family even more. Without them, I never would have had the opportunity to climb Everest. My parents taught me a work ethic that has been essential in all that I do. My children - while angry with me at times - always love and support me. And my wife does the same: taking care of things at home while I’m away, among thousands of other things. None of us accomplish things in life by ourselves.

Third, I realized again the importance of facing challenges and doing for others. Like so many other opportunities, Everest was the biggest challenge I had faced (at the time; since then, there was Running America, but that’s another story). For me, challenges are essential to the ongoing discovery process that brings me closer to being a whole, and complete, person. In keeping with this discovery process, the fundraising for the impoverished in the world (supporting the Relgious Teachers Filippini) gives purpose to what I am doing. It also added to the motivation and focus I needed on the mountain. The more I can do to help others the more meaning there is in my life, and the more I discover about myself. So, when people ask, “Why did you climb Everest?” the importance of challenges and doing for others are a part of the answer.

Finally, once again I was reminded of the importance of gratitude. When I reached the summit and was able to talk to my wife, Heather, via satellite phone, tears weld up in my eyes. I had realized a dream that I carried with me for 47 years. With her support (as well as many, many others) that dream had come true. My heart was full of gratitude and, for a moment, I thought of everyone in my life that had supported me over the last 52 years. For whatever reason, I was graced with being on the top of Everest. I will never know the reason that I was given that gift. I do know that those who care about me and love me were with me in spirit, and that made it especially significant. Something that I will surely never forget.

Remember to hold onto YOUR dreams, and to put them in action. Appreciate your family and those that support you. Face challenges with courage and do for others along the way: these are the things that make life meaningful. And, finally, face every day with a sense of gratitude. We are all blessed with many gifts in life. Be grateful for yours.

Go out there and put YOUR Dreams in Action. Discover what YOU’RE made of… it’s more than you think!

If you really want to start putting your running dreams in action, join me and Ray Zahab for the Dreams in Action/impossible2Possible (DNA/i2P) Running Camp in Death Valley October 14-18, 2009. We have some fantastic guests and great things planned. Runners of all abilities are welcome! To sign up go to http://www.marshallulrich.com/trainer.htm.

Marshall Ulrich

1. Right after the race get in a recovery drink that has both protein and carbohydrates.
2. Put on your Crocs Prepair™ Sandals to help your feet, and body, relax and recover more quickly
3. Get on a pair of recovery socks like the CEP Compression Socks
4. In the next few hours get a quick and easy massage.
5. After an hour or two eat a good meal with lots of vegetables, lean proteins and complex carbs.
6. Sleep, naps are vital to help the muscles repair from the damage of the session/race.
7. Drink a combination of water and sports drink frequently to keep the muscles hydrated
8. Get a good nights sleep. Again, one of the best recovery tools.
9. Keep your Crocs Prepair™ sandals on so your body is ready for the next competition.
10. Smile and spend five full minutes reflecting on what you have accomplished.

On Sunday, July 26, 5 riders from DFT p/b TREADS completed the Cascade Cycling classic held in Bend, OR. The race began with 116 women and only 78 finished - including all 5 DFT racers! Our top GC result was 13th place, Marisa Asplund. I am very proud of the team for finishing the race and representing us so well!

Locally, we were tearing up 2 Denver criteriums at the Federal Center and downtown at the Bannock crit. Top placings in the Women pro 1/2 event on Saturday were Megan Hottman (2nd) and Monique (4th) and on Sunday Megan (3rd) and Monique (4th). Sunday was especially notable since we were the only team to put 2 riders in the top 5 - despite being outnumbered by all other teams that attended!! These were tremendous results for our small but mighty team.

The culture of having fun and maintaining balance in our lives, which has become more apparent to our competitors during the season, has generated a LOT of interest in our team for 2010. Many riders currently committed to other teams have been asking what they need to do in order to be considered for our team next year. I consider this a huge indicator of our success and of the perception others have of our team. We are courteous, respectful of our competitors, and generally we’re just really nice and fun women to be around!!! Exciting things are ahead next year!

Thanks Megan!

Here are some recovery tips from Jacque Crockford USA Triathlon Level 1 Coach

1. Always have proper foot wear, when you are not training as well as during the workouts,
2. Use a tennis ball massage (roll under your foot) for the plantar fascia
3. Freeze a water bottle and roll it under your foot often for Plantar Fasciitis
4. hot/cold showers after hard leg days will help speed recovery

For the summer, I feel there are a few key things you can do to be ready for the starting line:

1. Consistent training. It’s easy to get wrapped up in all the events. Pick your big events and do those as per your training.
2. Hydration. Drink H2O and electrolyte fluid throughout the day, not just right before your workout.
3. Ice baths. I use the boulder creek a lot but also 2 bags of ice from the gas station and my bath tub. 15 mintues.
4. Feet up. Before bed each night, I put my feet up on the wall behind my head and let the blood drain from my legs.
5. Treadmill. You can’t always get that leg turnover on tired legs. Treadmills help muscle memory on going fast. Also if you are me and you have your 52” TV to watch while on the tready.. Tour De France.
6. Vegetables and fruit. A balanced diet is even more important when the heat is draining your body. I try to get multi-colored veggies with meat each night.
7. Bike tune-up. Now is a good time mid season to get a bike tune-up at your local shop.
8. Check your tires. How worn are your tires?
9. Race nutrition. Practice what you are going to eat and drink race day.
10. Breakfast!!!! There is not a more important meal. It sets the tone for your day.

And last, but not least, recovery. Listen to your body and it will tell you when you need recovery days. Recover well with the Crocs Prepair™ Collection. There really isn’t a sports sandal out there that has proven health and recovery benefits – and they’re crazy comfortable!

Matty Reed
2008 US Olympic Triathlete

1. When should you use heat. Heat packs, weather they are electrical or stick on should be used for more chronic problems. Heat should never be applied to an injury in the first 48 -72 hours. Heat is ok for chronic problems that need to be warmed up before activity. Tight and sore muscles can often benefit from the use of heat before activity as part of a proper warm-up. Sore muscles or other body parts still should have ice applied to them after activity. As a rule heat before activity is good but Ice should be used post-activity.

2. R.I.C.E This stands for Rest, Ice, Compression, and Elevation. These are four things that should be followed in the immediate care of many injuries. Rest- Get off of the injured body part. The worst thing you can do is use the injured body-part more and cause more damage. Ice- Always use ice in the first 48 to 72 hours after injured. Compression- Often an ace bandage wrapped around the injured body part with mild to moderate pressure will keep swelling down. Elevation- If at all possible elevate the injured body part, this helps keep swelling down. If possible elevate the injured body part above the level of the heart.

3. Post activity food- After a training session, a run, a game of your favorite sport, or other activity that stresses the body it is important for proper recovery to get some food back in the body. In the first hour after activity your body needs and wants food. During the first hour after activity the body will use a far great percentage of what you put in then it does on a normal basis. Not a large meal at this time but some food in the first hour is important. Fruit, carbohydrates, sandwiches, and pasta are all good choices.

4. How much water should I drink before activity- If you are planning on working out or playing a sport in the heat proper hydration is very important. Not only is important for health, but also for best performance. Dehydration has been shown to negatively affect physical performance. A good way to tell if you are properly hydrated is the color of your urine. Dark or yellow urine is a sign of de-hydration. Clear urine is a sign of being properly hydrated.

Thanks again Doug and pass along our support to Andy for his amazing run at Wimbledon!