Asics Gel Nimbus 12 (Recommended for High Performance Athletes)

>> February 11, 2011


 Asics Gel Nimbus 12 is a new update of Asics’ top cushioning shoe. The updates have been focused on improving the cushioning, the stability features and the upper comfort. The cushioning is mainly provided by the use of the Gel technology.

The Nimbus 12 also features gender-specific engineering. Thus, both male and female could own the Asics Nimbus 12 now.  

Advantages:

1) Impact Guidance System: Asics Gel Nimbus 12 is designed to enhance the foot's natural gait (the natural motion of the running foot) from heel strike to toe-off.

2) Sockliner: Provides a high level of cushioning performance and anti-microbial properties for a cooler, drier, healthier environment (keep the feet comfortable and dry during the heat of a run).

3) Weight: Relatively light, Men 11.9 oz , Women 9.8 oz Asics Gel Nimbus 12 is highly recommended to sprinter, middle distance runners, long distance runner, marathoner, jumpers (high jump, long jump, triple jump), and can be worn by anyone in any activities.  















Review from users:

1) "With the high mileage that I do, it is important I have a shoe that provides me with the best cushioning possible. This shoe does that and more," Lee Troop, Marathoner / ASICS Ambassador.

2) "I've Adidas, Mizuno, Nike and Asics as well but Asics Gel Nimbus is super great. The best cushioning and softest design just to make sure your leg is "supported" and comfortable when  running, jogging, jumping and traveling & shopping, too!," Jad A.W., Sprinter.  

Video Review


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Usain Bolt on Rafael Nadal "Laures Sportsman of The Year" Awards

>> February 08, 2011

Renowned tennis player, Rafael Nadal added his second awards of "Lauraes Sportsman of the Year" yesterday in a ceremony held in Abu Dhabi. For the record, he has been honoured the award for the first time in 2006.

The 24-year-old who won the French Open, Wimbledon and US Open titles in 2010 beat out the Filipino boxer Manny Pacquaio, NBA’s Kobe Bryant, footballer Lionel Messi and others.

Usain Bolt (I'm not gonna waste my time to introduce who the man is!), gives a credit to Nadal but announces a warning to get the same award next year.

Well, it's not arrogant!, it's a sort of encouragement for fans to book the World Championship's tickets and witnesses Usain Bolt smashing the World records. Below is Bolt's 'official announcement' on the facebook:


The complete list of Laureus winners is as follows:

World Sportsman of the Year: Rafael Nadal
World Sportswoman of the Year: Lindsey Vonn
World Team of the Year: Spain World Cup Team
World Breakthrough of the Year: Martin Kaymer
World Comeback of the Year: Valentino Rossi
World Sportsperson of the Year with a Disability: Verena Bentele
World Action Sportsperson of the Year: Kelly Slater
Lifetime Achievement Award: Zinedine Zidane
Spirit of Sport Award: European Ryder Cup Team
Sport for Good Award: May El-Khalil

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Altitude Training - Benefits, Methods, Guidelines, Training Sites

>> February 07, 2011

Without getting into very details (because I'll continue to cover the rest in the future), this post will provide only the general illustration regarding altitude training.

One of the reasons for altitude training is to increase the hormone synthesis  (i.e. erythropoietin) to stimulate more red blood cells. The main function of red cells is to carry oxygen from lungs to the tissues and organs.

When the body has more red blood cells, higher oxygen delivery can be effectively transported and this will result in an enhancement of aerobic respiratory, e.g. maximal oxygen consumption (VO2 Max). The improvement in the value of VO2 Max can be translated into an improvement of aerobic or endurance capacity as well as anaerobic capacity.

How do you define altitude?

Altitude is defined as 'height above the sea level' as follow:
1) Low Altitude: Up to 1500 metres
2) Moderate Altitude: 1500 to 2500 metres
3) High Altitude: 2500 to 4000 metres
4) Very High Altitude: 4000 to 5500 metres
5) Extremely High Altitude: Above 5500 metres
+ Death Zone: 8,000 metres (human cannot acclimatize)

Duration of altitude training

Normally, duration of altitude training depends on the height of altitude, training methods, purposes etc.. However, there is some guide to follow. The higher the altitude, the lesser the time needed for altitude training. Based on many findings, for an altitude of 2,500 m, the concentration of erythropoietin in blood will increase during the first day of altitude exposure and continue to rise up to 3rd weeks. It will then reaches the plateau state during the 4th week. Hence, 3-4 weeks could be the ideal duration at high altitude.

Method of Altitude Training.

1) Live High - Train High
The period of time to stay at altitude for this method might be shorter because athletes would get a chronic exposure to high altitude. However, many findings suggested that this method will lead to a 'detraining'.

2) Live Low - Train High
Very seldom used. An athlete would only expose to high altitude for a few hours during training. But again, training at altitude has the negative impact on the training qualities, especially fast and hard efforts.

3) Live High - Train Low
Most effective and commonly used. This method allows a maximum intensity of training and athletes would get enough exposure to high altitude (at least 8 hours). However, this method requires athletes to stay at high altitude for at least 8 hours a day for about 3 to 4 weeks.

Guidelines of altitude training

Swiss scientist, Manuel Bueno recommends the following guidelines for altitude training:

Phase 1: Recovery, 2-3 rest days at sea level prior to departure
Phase 2: Acclimatization, 3-6 days light training after arrival at altitude
Phase 3: Training with increasing loads (14 - 16 days). In the first phase purely aerobic endurance training, in the second phase a return to usual sea level training.
Phase 4: Recovery, the last 2 days at altitude

High load of workouts should be avoided during the first week after returning to sea level.The first important competition should be 2 to 3 weeks after the last day of altitude training.

International Sites for Altitude Training (just to name a few)

1) 2,700 metres - Toluca, Mexico
2) 2,644 metres - Bogota, Colombia
3) 2,561 metres - Cuenca, Ecuador
4) 2,400 metres - Iten, Kenya
5) 2,365 metres - Addis Ababa, Ethiopia
6) 2,300 metres - St. Cugat, Barcelona & Spain
7) 2,130 metres - Flagstaff, Arizona United States
8) 2,000 metres - New Mexico, United States
9) 2,050 metres - Sestriere, Italy
10) 1,950 metres - Kesenoi-Am, Russia
11) 1,900 metres - La Loma, San Luis Potosi, Mexico
12) 1,850 metres - Font Romeu odeillo, France
13) 1,800 metres - Kunming, China
14) 1,748 metres - Johannesburg, South Africa
15) 1,675 metres - Nairobi, Kenya
16) 1,600 metres - Secunda, South Africa
17) 1,550 metres - Davos, Switzerland
18) 1,400 metres - Pretoria, South Africa
19) 1,392 metres - Bloemfontein, South Africa
20) 1,360 metres - Thredbo Village, Australia

Potential sites for altitude training in Malaysia

Kundasang Ranau at Sabah located at 1600m (average) above sea level

1) 1,600 metres - Kundasang, Ranau, Sabah
2) 1,770 metres - Bundu Tuhan, Ranau, Sabah
3) 2,000 metres - Mesilau, Sabah
4) 1,500 metres - Cameron Highland (Kea Farm), Pahang

Recommended readings:  
High Altitude Medicine and Physiology 
High Altitude Illness & Wellness
Training Mask Elevation High Altitude Mask for Athletes 
East African Running: Toward a Cross-Disciplinary Perspective
Exercise Physiology: Energy, Nutrition, and Human Performance 

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13th IAAF World Championship in Athletics, Deagu South Korea 2011 - Entry Standards

>> February 05, 2011

The 13th World Championship in Athletics will be held at Deagu, South Korea from 27 August  to 04 September, 2010. Each member of IAAF is entitled to enter their qualified athletes only. Athletes must be achieve the entry standards during the qualification period from 01.10.2010 (01.01.2010 for the 10,000m, Marathon, Combined Events, Race Walks and Relays) to 15.08.2011. Entry standards are as follow:

Auto-Qualification:
1) Defending World Champions (from the 2009 World Championship)
2) Area Champions (E.g: Asian Champion, European Champion etc.)
3) At least one athlete per event for the host nation (South Korea)
4) One wild card (for each gender) will be given to nations who have no qualified athlete


Note:
1) A maximum of three athletes per nation with "A" standard will be allowed to participate.
2) A maximum of one athlete per nation with "B" standard + one or two athletes with "A" standard will be allowed to participate.

Read more about entry standard here

Recommended reading materials: 
Runner's World Training Journal
1983 World Championship in Athletics  
Athletics 2009: The International Track & Field Annual 
Runner's World Complete Book of Women's Running

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Harry Aikines Gym Workouts - Incredible Strength

>> February 02, 2011

Harry Aikines-Aryeetey reminds me about Ben Johnson's exceptional strength. He has the great qualities of strength, power and endurance that are uncommon in ordinary top sprinters.

Harry is the 2006 World Junior champion at the 100 metres, and the 2005 World Youth champion at 100m and 200m. He is part of Great Britain's 4x100 m relay team which won the bronze medal at the 2009 World Championship in Athletics.

To date, the Englishman has a personal best of 10.10s at the century dash. Alright, check out his videos, performing a maximum front squat, power clean at 170kg, 40 chin ups in 46 seconds and "extreme" muscle ups:

 

Harry performs a 1 rep max (190kg) front squat:

 

Fast and nice technique at 170kg Power Clean!


So you want to maintain a fast arm swing for 10-11 seconds?!  
40 times chin ups in 46 seconds 
  

And this is a great example of incredible upper bodystrength: 
it's require a proper technique and strength
(of course), or you can't even do one rep, try it!

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