A Gear List for Intermediate Triathletes

Now that you’ve done a few triathlons, you’ve found you like the sport. If you’re starting to make some goals or considering a longer, Olympic-distance race, you’re going to be more concerned with comfort and speed.

That means you’ll be stepping up to some triathlon-specific gear. Here’s what you’ll need to get you to the finish line a little faster than before:

1. Triathlon Suit: These suits have a small cycling pad that dries quickly, provides some comfort on the bike and doesn’t interfere with running. You can even choose between a one- or two-piece suit.

2. Goggles: Any, as long as they fit.

3. Swim Cap: Usually provided by the race to designate which wave you’ll start in.

4. Wetsuit: Any wetsuit will provide extra buoyancy and insulate you from cold water. Triathlon-specific wetsuits offer even more freedom of movement while swimming.

5. Towel: You need something to wipe the sand or dirt off your feet before you jump on the bike.

For more information, please visit: active.com

Lacrosse Tip: The Importance of Faceoffs

Let’s think about it: The game starts with a faceoff, so whoever wins it gets the ball to start with it and set the tone of the game early. And if you don’t play the faceoff right you can get burnt early for a goal in under 10 seconds. And let’s face it: no team wants to be down 0-1 just 10 seconds into a game.

That is why practicing faceoffs as a team is so important.

One way to approach faceoffs is to have a faceoff guy for each middie line. A lot of high school teams have four or five middie lines, so they would have four or five faceoff specialists.

If you are starting a team or don’t know who your guys are, have a competition for the spots after practice or during practice. Tell them how important it is to the team and if they win how they will be on the field more. Kids will want to do it. I have seen some long sticks that can take a faceoff because they are quick. And, if they lose, what better way to stop a fast break than to have a long stick on the ball right a way?

For more information, please visit: active.com


It’s Kenya’s national sport, the passion of the masses. Little boys dream that one day, they might soak up the cheers of the adoring fans that regularly crowd National Stadium in Nairobi. Coaches comb the countryside to find the next generation of potential stars. The most promising are sponsored at special schools. It’s not an exaggeration to call Kenya’s national sport a kind of national religion.

According to conventional wisdom, this is the sure cultural explanation for the phenomenal success of Kenyan distance runners. Kenya, with but 28 million people, holds more than one third of top times in distance races. Including top performances by other East Africans, that domination swells to 50 percent.

Only one problem: the national sport, the hero worship, the adoring fans, the social channeling — that all speaks to Kenya’s enduring love affair with, not running, but soccer. Despite the enormous success of Kenyan runners, running remains a relative afterthought in this soccer-crazed nation. Unfortunately, Kenyans are among the world’s worst soccer players. Countries in West Africa, home of the last two Olympic gold medal winners, Cameroon and Nigeria, regularly trounce all East African countries, including Kenya. East Africans are also lousy sprinters, which depends on quickness. Indeed, the fastest Kenyan 100-meter time, 10.28, is a half second slower than the best times of West African descended athletes.

What’s going on here? Why is every running record, from the 100 to the 400 meters held by an athlete of West African ancestry, while North and East Africans dominate the longer distances?



RUGBY LEAGUE comes to the western states’ The wild, wild west were the movement all begin, land of the Cowboys and Indians, Billy the Kid, the gold rush and the Grand Canyon all together better known as the new frontier. Now it’s the new frontier for rugby league in the United States. Phoenix, Arizona will house the headquarters for the western conference.

Phoenix has a talented core of rugby union and ex-rugby league players in the Maricopa county area. The Phoenix based team is very fortunate to have many ex-professional rugby league players to call Phoenix home. These ex-internationals will support and help the development of rugby league not only in Phoenix but across the western coast. The Phoenix based team, managed by Loren Broussard will have a squad to begin training in May. Loren is also a past Tomahawk winger.

He has been offered trials in the past by the Queensland Cowboys, Newcastle Knights and Gold Coast Seagulls.

For more inforamtion, please visit: blackathlete.net

Cold Weather Riding

Years ago, I attended a seminar given by Papa Bear Whitmore, a noted authority on wilderness survival. He made an important observation based on his years of experience surviving the wilderness, teaching wilderness survival and looking for people lost in the wilderness.

He said that when the weather is cold, say 20 or 30 degrees Fahrenheit, people know it is cold, and they prepare for it appropriately. It is when people don’t think of the weather as cold that there is a higher risk for problems.

It seems problems are more likely to occur when the temperature is in the 40 to 50 degree Fahrenheit range because people are unprepared for a stop in activity or a sudden weather change. An approaching storm that makes conditions wet and/or windy can cause big problems, beginning with wind chill.

For more information, please visit: active.com

Baserunning Drill

To be a good base runner you don’t have to be the fastest player on your team. But you do have to be aware of the play around you–thinking always two bases ahead and how am I going to accomplish it.

The key is hard work (practice), desire and hustle. A coach once told me, “A good base runner must maximize his speed with minimal strides.” These tips I hope will help you with your base-running.

Stomping the bag

  • When running to first base have the player hit the top of the bag with their right foot–thereby “stomping the bag.”
  • Have a coach stand about four paces behind the bag up the baseline.
  • The players should break down the line with chopping steps; getting their butts low to the ground and coming to a stop before reaching the coach.
  • This way they are in an aggressive position ready to take advantage of an overthrow or be prepared to return back to first base if they are ruled safe.

For more information, please visit: active.com

Rally for Girls’ Sports

The benefits that girls derive from playing sports are numerous and by now well-documented. It’s likely you will see many of them articulated today, the National Women’s Law Center’s first-ever “Blog to Rally for Girls’ Sports Day.” But I’ll briefly restate a few of them just in case:

Girls who participate in sports are more likely to go on to college, and more likely to graduate from college.

Girls who participate in sports are less likely to use tobacco, less likely to take drugs, and less likely to engage in risky sexual behavior.

Girls who participate in sports generally have higher self-esteem and a positive body image.

Benefits continue into adulthood too. Girls who plays sports tend to lead better and more productive lives.

On a personal note, I’ve seen first-hand the positive difference playing sports has made in the lives of little girls and the grown women they later became. I also know women from the generation before Title IX, and know then what they missed out on.

I’m not one who thinks Title IX sacrosanct, and my hope is that someday it will no longer be needed, that it become obsolete. Regardless, I’m thankful for it and what it made possible. The good it has done for girls and women, and for society as a whole, is incalculable.


Tips for Your Upcoming Cheer Season

The summer is ending and cheerleading camps are coming to a close. So whats next? Many of you are getting ready to go back to school and start up football season! Whether this is your first or last year cheering, here are some tips that will help you have a great cheerleading season!

Keeping the Spirit

Whether it is football, baseball, basketball, or any other sport that your team cheers for, it can be tiring cheering through an entire game. Make sure you drink plenty of water during your breaks (or time-outs.) This will help keep you hydrated, so you can keep up the spirit that every good cheerleader needs!

They’re Always Watching

Also, it is very important that you stay in formation and stand at attention until the captain calls the next cheer. (Usually, this will exclude half-time.) It looks very unprofessional and sloppy when cheerleaders talk and move around in between cheers/chants.

For more information, please visit: active.com

How to Reach Your Personal Goal

We all have some major event that we want to look exceptionally hot for, am I right ladies? Well, I had a major event one weekend and I wanted to look my best. I was sitting with my friend telling her how I know I’m in good shape, but I just need to spruce up my workouts. This conversation was on a Sunday and I had five days to feel good about myself. So, my friend Heather and I came up with a plan, we called it Operation Look Hot By Friday (OLHBF). Heather was going to be my workout buddy during this operation (we like to run with each other a couple times a week) so it only made sense for her to be a part of OLHBF.

We sat down Sunday night to go over our week’s schedule to make the official OLHBF plan. We both enjoy working out in the morning, so we decided to start our workouts at 5:30 a.m. every day. Trying to plan out what we were going to do, Heather mentioned how many workout videos she had and has never used. Our light bulbs came on. We decided every morning we would meet at my house (no later than 5:30 a.m.) do a 30- to 45-minute workout video.

Our next objective was what to do after work? We decided that for three days (Monday, Tuesday, and Thursday) we would meet at the gym for a 30-minute circuit workout. Wednesday was our fun night. Heather likes to line-dance, so she told me I was going dancing with her for our Wednesday evening workout. Friday was our morning workout, followed by a 5-mile run.

For more information, please visit: active.com

The Complete Guide to Soccer Juggling

The professionals can juggle a soccer ball forever.

No, really–we have proof. Check out this video of professional soccer player Jenny Hammond showing off her juggling skills. We asked her to juggle for a while at the end of an hour-long conditioning workout, despite her having tired legs. She did 271 juggles, then did a nifty little trick before quitting on her own after we told her we were running out of tape.

While not exactly a game-used talent, juggling is thought by most soccer coaches as a great skill to have. It gives you comfort with the soccer ball, which is crucial. It helps with your foot coordination. And juggling for a long period of time is more challenging than most ball skills you may be asked to do in a game.

The art of juggling always gets a lot of attention in the soccer world, and this is your chance to boost your ability and see for yourself how it carries over to your technical skills. Active.com has several resources available for jugglers at all levels–beginners, advanced, and the most impressive of them all: the freestyle soccer.

For more information, please visit: active.com