5 Tips on How to Crush Your First Endurance Cycling Event

zxcCongratulations, you’ve signed up for your first endurance cycling event! Now what? As a long-time endurance cyclist and founder of a 192-mile bike-a-thon, the Pan-Mass Challenge, I can wholeheartedly attest to the fact that every sport has a learning curve, especially endurance athletics.

In cycling, factors for success include technology, nutrition, hydration, clothing and learning how to mesh your abilities with the bike beneath you. With the right strategy and preparations, you’ll be hitting the pavement, trail or terrain in no time – and for a long time.

1. Get the right bike for you

Bikes have become increasingly sophisticated, and bike R&D provides a constant education as equipment evolves. When selecting a bike, consider weight, materials, drivetrain, wheels and, of course, fit. Do your research beforehand, take it for a spin before committing and purchase from a credible vendor with a knowledgeable team that can find the best bike for you.

Bonus Tip: Practice “unclipping” your shoes from your bike prior to your first ride. Only very few people, when first using a clip-in

Run to Be a Better Youth Basketball Player

zqwePlaying basketball requires more than dribbling and shooting skills. Everyone, from the pros down to youth players, needs proper cardiovascular fitness to hustle back and forth on the court for the duration of a game.

During the active 48 minutes of a basketball game, there are prolonged periods of running coupled with quick starts and stops. The challenge with youth athletes is that their bodies and minds can’t handle a large amount of high-intensity work or long mileage.

The key to helping a young player get into running shape for basketball should be guided by the principle of specificity. In other words, training should mimic the specific skills and fitness you’ll need to best perform in your sport. Because basketball involves quick sprints, interval-type training would be a better choice than sending a kid out for a five-mile jog.

Youth basketball players should participate in aerobic and anaerobic training. Not only can developing these systems improve a child’s game, they will also boost all around health and fitness.

Aerobic training, which often includes easy jogging, provides an important base for fitness. It’s this

How Long Should You Warm Up Before a Run

zaxcA good warm-up can prime your body for a workout or race, but just how long and what kind of warm-up does your body need?

Research supports that pre-run warm-ups need to be tailored to the type of workout or race to best prepare the cardiovascular and muscular systems for a workout. Still, it’s tough to balance what’s enough to ready the body without causing fatigue during your workout or race.

What a Warm-Up Does

An effective warm-up should raise your core body temperature. This is especially important if you’re heading into a workout in wintertime. A warm-up also increases blood flow to your muscles and primes your heart for an increase in activity. Aim for a warm-up that activates your muscles and prepares them to work.

Keep in mind: Most experts agree that runners shouldn’t wait longer than 10 minutes between their warm-up and start time, or they risk losing some of the benefits of the warm-up.

What’s the Best Warm-Up?

There’s some debate over which activities are best for warming up and how

Are corruption allegations destroying the beautiful game?

It has recently been announced that FIFA ethics investigators will appeal Sepp Blatter and Michel Platini’s eight-year bans from football on the grounds that they are too lenient. Here we look at whether the allegations of large-scale corruption in football risk destroying the reputation of the beautiful game or whether they might make those involved in the game at the grassroots level more determined than ever to try to reinforce the positive aspects of the sport.


Image Credit

The allegations

There is no doubt that 2015 was an awful year for football in general and for Sepp Blatter and Michel Platini in particular. In addition to criminal investigations into FIFA members in the US and Switzerland, both men were found guilty by a FIFA “court” of conflict of interest, violating their fiduciary duties and offering or accepting gifts.

In addition to the eight-year bans from football, both men also received a significant financial penalty. The allegations centred around a payment of £1.3million that was made to Platini from Blatter that FIFA investigators believe was a bribe to get Platini to make UEFA

How to Box 15 Boxing Tips

Boxing involves mostly punching and defense. It may not sound very complicated, but training to knock an opponent out requires complication and sweating off those muscles to a huge extent. Here are a few tips to help in training, improve your punch and develop your defense.

  • While training the most important thing to remember is to drink lots of water. All that sweat that is getting dispensed from your body makes you dehydrated and you will not have the energy to workout. So, stay hydrated.
  • Make friends and be humble. Do not hesitate to ask anyone for boxing tips. The more you know about another’s technique the more you learn about your weaknesses.
  • Do not push yourself to the limit from day one. Start from the bottom and increase your capacity one day at a time. Make your training fun and worthwhile. Pushing yourself over the edge could make you quit quickly.
  • Punch light and sharp! Make your workout more valuable by following these two simple rules. This will allow more bag time and you will also have the energy to do so. Putting a show by breaking a sweat and huffing and puffing will get you nowhere.
  • Breathe! Most end up holding their breath!

Must Have Water Sport Products

With the sight of the deep blue water and the sensation of the wind blowing into your hair complemented by excitement, adventure, the thrill of racing, and fierce competition, water sports can never sound dull or boring. However, today, water sports are considered beyond being just a fun, recreational activity. People everywhere, are competing in all types of water sports and some even manage to qualify for the Olympics.

When you think about it, almost everyone has a strange fascination with water. However, while some prefer to observe the smooth and calm waters all day, others want to go out there and enjoy the rough and turbulent seas. Needless to say, water sports can be fun, exciting and adventurous only if you have the right water sport products!

Here are some of the most amazing and high-quality water sport products that you cannot miss:

Pool Floats

AIRHEAD’s EZ BREEZE DUO pool floats are high on comfort and value with a simple yet appealing patented design. It consists of two off-centered seats with a backrest that encourages easy boarding from the water. This pool float facilitates all the latest tools and equipment and has tropical graphics on the inside to give a strikingly appealing visual

Lightweight Badminton Rackets Provide Better Control

The kind of racket you choose defines theplaying style and some attributes of badminton rackets are more conducive to hitting controlled smashes. Therefore before you purchase anyracquet for yourself, determine your playing style. Lightweight rackets provide better control, while the ones that have more weight are appropriate for power players. So, the weight of the racquet is an important characteristic that helps you play the perfect smashes. You can also customize the rackets available in the market as per your convenience. For instance, you can change the grip or restring the racquet head to play finest smashes. All badminton players should tailor their equipment, as per their playing style.

The weight of your racquet: Heavier racquets are just right for power smashes, while the lighter ones allow you to have a better control. So, you must check the weight of the racquet that you’re purchasing. Lightweight, high-propulsion rackets built for better control are suitable for beginners. However, experienced players can pick heavier models. So whenever you are in the market to purchase the latest racket for yourself, consider its weight as it is the most important characteristic for taking your game to another level.

Head shape: One can choose teardrop or isometric

How to Box 15 Boxing Tips

Boxing involves mostly punching and defense. It may not sound very complicated, but training to knock an opponent out requires complication and sweating off those muscles to a huge extent. Here are a few tips to help in training, improve your punch and develop your defense.

  • While training the most important thing to remember is to drink lots of water. All that sweat that is getting dispensed from your body makes you dehydrated and you will not have the energy to workout. So, stay hydrated.
  • Make friends and be humble. Do not hesitate to ask anyone for boxing tips. The more you know about another’s technique the more you learn about your weaknesses.
  • Do not push yourself to the limit from day one. Start from the bottom and increase your capacity one day at a time. Make your training fun and worthwhile. Pushing yourself over the edge could make you quit quickly.
  • Punch light and sharp! Make your workout more valuable by following these two simple rules. This will allow more bag time and you will also have the energy to do so. Putting a show by breaking a sweat and huffing and puffing will get you nowhere.
  • Breathe! Most end up holding their breath!

Building a Home Gym in the Basement

When building a home gym, one acquires exercise equipment at desired pace, without spending money on gym fees and avoiding all other hidden expenses that commercial gyms have. Exercises machines like treadmills, steppers, rowing machines and similar can be rather expensive, but the most basic ones are rather cheap.

Pull up bars – steel rod or pipe can be bought in any hardware store for few dollars or euros and can be fixed where required. Such bar can be used for various chin ups and pull ups, greatly increasing back and biceps strength and stamina.

Dip bars – two steels rods or pipes fixed in the wall (or can be made removable) are cheap and can be used for many chest, triceps, abs etc. exercises.

Jumping rope – 10-12 feet of 1 inch marine rope can be used for increasing stamina and losing fat. This is probably the most cost effective exercise equipment that should be found in any home gym. Try to jump rope every other day for 10-15 minutes and your strength, stamina, even self-confidence will go sky-high.

Adjustable dumbbells – adjustable dumbbells cost more than ordinary dumbbells per unit, but in the long run they save money and space. High-tech adjustable

Do You Stand The Pain of Urination For a Long Running Race

Can you really finish the whole marathon without going washroom? It is so terrible to have some dirties on clothes when they reach the finishing line in some news or reports pictures. There is no possible for me to do like this. However, I would like not break the plan because of several washroom minutes. Are you thinking of some smart ideas about it. Do I need miss that several minutes?

At the beginning, before training or race it is good for you to get up early. You must leave sometime for doing your own things. You had better have food two or three hours and one hour drink sport drinking before the long distance running. You may drink a bit of water thirty or forty five minutes. It will give you more time to take in and absorb. You had better go to washroom ahead of nearly reaching the finishing line in the time of race. You may go to the last washroom before finishing warming up and begin to run. You should make yourself adapt this progress though training constantly. For a long terms your body is automatically able to develop this rhythm and biological clock.

Choosing Right Ski Accessories With a Trusted Brand

When it comes at choosing the right ski accessory, than the decision is often quite tough. You not only have to think of the quality and comfort but also have to check the brand value that is offering these products. Today, there are many brands available in the market that is known for offering wide variety of ski accessories. It is now the decision of yours so as to choose which brand.

The Salomon ski boots range from variety of designs with high heels and comfort cushioning that helps to absorb the shockwaves. You can easily dive into the snowboarding world with the widest range of boosts available for both men and women. The boots are designed in such a way that if even twenty or thirty pound of weight is put on your feet, then also you will not feel any pain. Salomon ski boots is the prime choice for skiers at various championships. Even the enthusiasts also prefer these boots that has successfully enhanced the foot comfort at every skiing level. Also Salomon ski helmets is a must have accessory, that are built keeping in mind the sizes of both men and women. With a

Discover The Many Joys and Pleasures of Using a Bike in Venice

Venice is one of the most beautiful places in California. You will be able to experience it best if you take your time. Using a bike allows you to do this. You can hire an electric bicycle when you are in Venice and enjoy your time in the city. The weather in the city is typically warm and sunny. It tends to be quite conducive to traveling in such a fashion.

Venice, Santa Monica, and many other towns throughout the area are very friendly towards bicycling. You will find it very easy to travel in this way. Indeed, it is much easier to get around on bike than it is by car. You won’t have to put up with traffic jams. Nor will you have to fight for parking spaces. There is the added benefit of doing your part in being environmentally responsible. Using bicycles will allow you to be expeditious in getting from one part of the city to another. You will not be stopped and hindered by stop lights and other such burdens that car-bound commuters have to put up with.


You can

The Secret to Winning Marathons

When it comes to training for a sporting event, many professional athletes start living life on an entirely different plane of existence. Their entire world revolves around the event or competition. Mentally, they are already focused on winning the events and medals. They strive to do their best to win, so that they can continue to make a name for themselves in the world of sports.

It is highly improbable that one person will win every single match or competition that they compete in. When there are many different competitors, the competition can get high. If you are looking to win some marathon medals then you need to ensure that you are using the right equipment.

When you are competing in a marathon, you need to wear some great running shoes. Training is extremely important. However, you also need to ensure that you have the best equipment possible.


A marathon is a long distance, 42.195 kilometers, to be exact. If you are going to train for this long distance, you want to ensure that you are not running in old shoes!! It is important

How to Teach Young Players to Hit a Volleyball

When teaching your rookie campers how to hit a volleyball I suggest you do the following:

First: I would make 100 percent sure they know the 3-step approach and the arm swing. That’s a basic, absolute MUST learn.

Without this, your players will (a) look like a goof to anyone who knows anything about volleyball; (b) make their coaches look like goofs for either not knowing it or not requiring their players to learn it; and/or (c) never reach their spiking potential.

Second: As for the reaching/snapping, that will be taughter directly after the girls master the footwork & arm swing.

I recommend you ditch the bow-and-arrow.

Power of the Short-Toss

Before I write more about hitting a volleyball, do you and/or your assistants know how to “short-toss”? Short-toss is a coach standing at the net, with a ball in his hands.

The spiker does her spike approach, and when she jumps, the coach tosses the ball onto her hand. For the player, it’s like hitting a quick set. .

The advantage: It gives the hitter the ability to give complete concentration to her spike approach. It’s great for her

How Many Calories Does Swimming Burn?

If calorie consumption and calorie exertion is something you keep an eye on—and that’s many of us to some extent—you probably wonder how much energy is burned when you head to the pool to swim laps.

Swimming is without question an effective way to torch calories. And, due to the ease swimming provides on common problems areas like the lower back and knees, it’s a great option for many adults looking for an energy-burning activity.

But how much of a calorie-burning workout is it, truly? And how does it stack up to other endurance activities like running and cycling?

The answer varies, but we do have a few numbers you can chew on.

More: Fitness Makeover: Swimming to Lose Weight

The Variables

A few things to consider here: First, your weight plays a big factor in how much is burned. Generally, the more you weigh, the more you burn.

But to make things even foggier, a person’s metabolism is also a factor in how many calories are burned, and metabolism varies no matter what your weight is.

It’s difficult to calculate individual metabolism, so these numbers are based on

Rim Height and Ball Size A Guide for Young Basketball Players

Many young basketball players dream of playing like LeBron James, dunking the basketball, throwing alley-oops, swooshing 3-pointers and winning the game on a last-second shot. The problem is, with a short stature and a limited skill set, children can’t live out those dreams on a 10-foot basketball rim. In fact, many children younger than 10 lack the strength required to propel a regulation-sized basketball to a rim that’s so high. This inability can cause frustration and disinterest in the sport and rob a child of hours of fun on the basketball court.

The best way to give a child confidence that they will one day soar through the air like professional ball players is to adjust the rim and size of the basketball according to his or her age and height. These adjustments will not only make the game more fun, but also allow a child to work on shooting and dribbling techniques

Rim Height

According to the American Sport Education Program, rim heights should be adjusted according to a child’s age. ASEP’s recommendations for each age group are as follows:

  • 6-foot rims for children ages 5 to 7
  • 8-foot rims for children

How to Perfect Pacing for Running

Race jitters surround you at the starting line as runners bounce in place and do some final stretching. The countdown begins and you set out for the race—but are you too fast from the start? Too slow?

Pacing strategy is an important part of race day, and it can mean setting a PR or crawling across the finish line with an empty tank. Here are some tips for your next race strategy.

If You Have Issues Starting Out Too Quickly:

Race day conditions can make you spring from the starting line with too much speed. The crowd, the noise, your adrenaline and the atmosphere will make it feel like you’re running at a normal pace, but you may really be pushing your pace too fast too early in the race.

During a half marathon, you’ll want to aim to run conservatively for the first three miles, or about five to 10 seconds slower than your goal finishing pace.

During a marathon, you should aim to run a pace that is about 10 to 15 seconds slower per mile than your goal pace for the first three or four miles.

How to do

Before You Sign Your Kid up for Swim Lessons

Signing your child up for swim classes is beneficial in many ways. Research shows swim lessons help children develop better balance and stronger movement. Plus, formal swimming lessons reduce the risk of drowning in young children by 88 percent.

If you just signed up your child for swim lessons or are still shopping around, there are probably a million questions running through your mind. Linda DeSanders, director of the Texas Drowning Prevention Alliance, has a few helpful tips for parents interested in swim lessons.

It Starts with Bath Time
Many parents shield their child’s face from water during bath time. But a big part of swimming lessons is getting a child comfortable with water. DeSanders suggests pouring clear, not soapy, water over your child’s face in the bath. They will slowly get used to water getting into their ears and face, which will help during swim lessons.

Learn to Float
Learning to trust the water may be difficult for both the child and the parent, but the ability to lie on his or her back and float is instrumental for young swimmers. It may be scary, but DeSanders suggests putting your baby on his or

Drill of the Week Basketball Layup Drill for Kids

Welcome to Drill of the Week, a new series on ACTIVEkids.com that will explain individual and team drills for parents and coaches to help kids improve at the sports they love.

This week’s drill is the Mikan Drill, a basketball layup exercise brought to you by CoachUp.com.

Unless you’re on a breakaway all by yourself, almost every layup you will take as a basketball player will be contested in some form or another. Because of that, you need to do as many basketball drills as possible so that you can make those tough layups. The Mikan Drill is a great way to practice these shots. Here’s how to do it:

  1. Start underneath the basket, facing the backboard.
  2. Begin by going to the left, taking a small step with your left foot, followed by a big step with your right foot. Drive up with your left knee and take the layup with your left hand.
  3. Catch the ball as it is coming out of the net, then repeat by going to the other side. Take a small step with your right foot, then a big step with your left, then power up with your right knee before laying

Two great basketball tips

Controlling Your Anxiety at the Free Throw Line

By Dr. Dan Czech, Sports Psychologist, Special for Better Basketball

Ever get nervous at the free throw line to the point where it affected your mechanics and consequently the shot? Ever feel that you have no control over the anxiety that you are feeling? Well, this article is a case study in just how stressful shooting free throws can be.

The following is a description of a basketball player who has had performance issues at the free throw line. Although he agreed to let me share his experience with you, I have changed his name and have not disclosed his school affiliation.

‘Alex has been playing basketball ever since he can remember. He was the Captain and MVP on his high school varsity team and received a Division I scholarship from a powerhouse school in the southeast. He is now a sophomore in college and, as of this year, starting at the shooting guard spot. He never had any problems at the line until this year. He is still okay at practice but in games–during important times during the game–he feels nervous.’

Is it a

6 Steps to a More Powerful Shot

I don’t care if you are 8 or 38 years old, a funny thing happens when we place a soccer ball on the grass in front of a goal. Something in our mind seems to snap and we try to strike the ball as hard as we can.

Most of us, however, don’t realize this actually slows down the soccer ball’s speed.

While creating Blast The Ball and Soccer U we had the pleasure of capturing literally hundreds of hours of soccer players and thousands of soccer kicks. This research showed some interesting results. Trying to kick a soccer ball harder often slowed down the speed of the ball.

Why you ask?

Well let’s start with another sport that will help us understand.

Talk to the “long drive” golf champs and you will find a common thought among them. Swing at 80 percent of your top force. Now, why would a golf ball go farther at 80 percent versus 100 percent? It comes down to the speed of the club head, which is the last part of several body parts involved.

Swinging–or kicking–at 100 percent of force often causes us to tense