News & Updates

Celebrate Your Accomplishments

We are constantly inundated with messages that tell us we need to be like the professionals. This comes from all angles: sport magazines, online articles, athletic websites and peers. Do we really need to be like them? Do we have to wear their training and racing gear, do their kind of workouts, and eat what they eat? Why can’t we be content with what we do? Why can’t we just celebrate the fact that we are active and be content with our level of fitness?

We read articles about the amazing things pros do – their training and racing schedule, accomplishments, etc. While it is amazing, so too is the average individual finishing a triathlon for the first time – that’s an amazing accomplishment!  What about the average individual working a 40 hour week job and still finding time to train – that’s amazing! These are the things that go unnoticed and uncelebrated. Take a moment to reflect on what you do on a daily basis. The run you managed to get in after a long 10 hour day, the long bike ride you did early Saturday morning when you could have stayed in bed sleeping, or the open water swim you did on a windy day. These are all amazing accomplishments and all deserved to be praised!

It’s about being content with where you are in your life and in your training. It’s not about looking at someone else and comparing your abilities to theirs. Celebrate what you have and learn to appreciate what you can do. You may never be a pro, but you are better than the individual that is sitting on the couch wondering if he can do it, because you are out there making it happen! You are doing what most deem impossible. Don’t allow for one moment marketing gimmicks to convince you otherwise.

Mock Triathlon – Aug 14th

Alamo 180 Mock Tri!

Come join Alamo 180 for a Mock Triathlon at Boerne Lake on August 14th at 8am. Non-members, the cost to join us is $15. Super cheap way to try a tri!

We will offer a Super Sprint (400m swim, 10 mi bike, 2 mi run), Sprint (800m swim, 15 mi bike, 3.1 mi run) and Olympic (1500m swim, 25 mi bike, 6.2 mi run).

We will mark both the bike and run courses and have cones at both the bike and run turn-around points. Water jugs will be provided on the run course.

If you feel unsure in the open water, purchase a water noodle(~$2 @ Wal-Mart) and tie it to your ankle using thin rope/string. Or, you can just skip out on the swim and ride and run with us!

Here are the maps for the course:

Super Sprint Swim   http://runkeeper.com/user/Alamo180/route/737222
Sprint Swim  http://runkeeper.com/user/Alamo180/route/737136
Sprint Bike  http://runkeeper.com/user/Alamo180/route/737151
Sprint Run  http://runkeeper.com/user/Alamo180/route/737178

Olympic Swim  http://runkeeper.com/user/Alamo180/route/737142
Olympic Bike http://runkeeper.com/user/Alamo180/route/737168
Olympic Run  http://runkeeper.com/user/Alamo180/route/737183

Tell your friends, spread the word! This will be a fun training event you don’t want to miss. Triathlons are expensive and this is a great way to experience it without emptying your wallet.

TriPearl Race

Alamo 180 Team Race Weekend: 1st Annual TriPearl Triathlon in the downtown San Antonio area!

A special shout out to our first-timers Bernadette Gomez and Miriam Medina. Congrats on racing strong and finishing your first triathlon! We are so proud of you!

Alamo 180 rocked it out there! Alamo 180 triathletes competing: William Gonzaba, Mario Luna, Gloria Luna, Lexa Rijos, Jamie Roadman, Amanda Chamberlain, Miriam Medina, Bernadette Gomez, Jeff and Bree Soileau!

Tri suits are in!

Alamo 180 Tri Suits are in! We are going to look fast and smokin’ hot come race day at TriPearl on Sunday, July 31. Go Alamo 180 Go!

Tour de France Party Night ~ July 22 @ 7pm

Blue Star and Alamo 180 present “Tour de France Party Night” at Blue Star.

Come see the Tour on the big screen. Enjoy craft beer and a party atmosphere! Don’t forget to wear your crazy spectator outfit! LOTS of door prizes and beer specials!!!

This is an event you don’t want to miss!

Free admission

Alamo 180 Tri Team Race – Heart of Texas #2

Congrats to our Alamo 180 athletes that competed at the Heart of Texas Triathlon #2 on June 26.

A special shout out to Gloria and Mario for doing their first triathlon and finishing strong!

Pictured from left to right: Mike Chen, Mario Luna, Will Gonzaba, Gloria Luna, Amanda Chamberlain, Jeff Soileau, Bree Soileau, Jamie Roadman.

Master the Open Water Swim

Open water swimming can be intimidating if you do not train and prepare for it properly. (But it can NEVER be as bad as this! Click here for video)

A quote we like, “In a challenging situation you don’t rise to the occasion, you sink to the level of your training.” We have compiled a list of tips and drills that you can start using in your swim training. When it comes to the swim portion, if you do not prepare for it, you are likely to have a miserable experience.

Sighting & Navigation.

One thing about swimming in open water is that there is no black line at the bottom to guide you in the right direction. If you do not sight frequently and effectively, you are likely to swim off course and this can be very discouraging. We suggest you sight every 3-5 strokes. You can lift your head while swimming freestyle, or swim breaststroke or doggy paddle as you sight the buoy (or similar marker) in the distance. Tip: Be mindful of the swimmers around you during a race. If they are sighting frequently and not swimming off course, let them do the majority of the work. Stay right behind them and watch their feet. At this point you can save energy by drafting and sighting every 10 or more strokes (to make sure they are still on track and that you know where you are going).

Race Breathing.

If you breathe on one side in freestyle (unilateral breathing) you are in for a world of trouble. Case in point, you breathe on your right side. During the race, the wind is blowing and waves are coming at you on your right side. Are you going to keep breathing on your right side into the waves? Only if you want to swallow water! At this point, it’s imperative you feel confident and comfortable breathing on your left side. If you have not been practicing it in your workouts, you are going to have a miserable swim. We suggest that you learn bilateral breathing – breathing on both sides. When we have athletes that prefer one side over the other, such as right side breathing, we tell them to swim the entire workout breathing on their left side only. Seems harsh, but it works. They learn to feel confident and comfortable breathing on their non-favorite side. We want them to be ready for whatever may come during a race.

Swim Start.

Some races require athletes to enter the water before the race starts. At this point you are treading water for about 30 sec – 1 minute. If you have not prepared for this, you may find yourself exhausted before the race has even started! We recommend you learn how to tread water (if you do not already know).  Youtube has great videos demonstrating the egg-beat or rotary beater kick technique. Click here for a video demo. Other effective techniques can be floating on your back or if permitted, holding onto the dock until the race begins.

Swim Exit.

The exit of the swim race can be easy and fun if you do it right. When you approach the shoreline, just because your feet can touch the bottom doesn’t mean you should start trying to run. Keep swimming freestyle until your hands and elbows are scraping the bottom. At that point, plant your feet, stand up and start running. When you use the latter technique, the water is very shallow (below your knees) and makes it easier and faster to run out. The fun part is passing all the other athletes hardly moving in waist-deep water!

The swim portion of the triathlon can be fun when you are ready and prepared for it. Regularly practice sighting, bilateral breathing, and treading water in your swim workouts. The more often you do them, the more natural they will feel. Also, on race day, practice a few swim exits during your warm up. All these are important factors to a great open water swim! Good Luck!

Green Smoothie

A green smoothie is simply a green colored smoothie. Add your favorite fruits and vegetables, throw in some spinach, blend it up and what you have is a healthy, delicious green smoothie!

Nutritional benefits:

By adding yogurt, Kefir, and spinach, green smoothies are rich in calcium and protein. Perfect for post-workout recovery!

Spinach is a good source of omega-3 unsaturated fats, contains all essential amino acids, and calcium, dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium. That is a lot from a tiny, green leafy vegetable!

How to make:

Green Smoothie = Liquid Base + Leafy Greens + Veggies + Fruit + Special Ingredients

Liquid Base: Organic White Grape Juice and Kefir (Kefir is amazing for the protein content and a superb probiotic source!)

Leafy Greens: Spinach leaves. The more you add, the greener the smoothie (and healthier). You can even add fresh kale.

Veggies: To add some healthy fats, throw in some avocado. You can even add carrots, and red or yellow bell peppers.

Fruit: Bananas, apples, oranges, mangos, grapes, etc. To ensure your smoothie has a beautiful green color, keep the fruits in the orange and yellow category.

Special ingredients: To make the smoothie even more nutritious and creamy, we add plain yogurt. This adds additional probiotics, protein and calcium. We never measure out the ingredients on purpose. Each one tastes slightly different and that’s the appeal for us. We also add local honey to boost our immune system (by exposing us to local allergens).

**No smoothie has all the stuff listed above.  We never make the same smoothie

Here at Alamo 180, green smoothies have truly changed the way we fuel and snack throughout the day. We use them as post recovery as well for a quick snack during the day.  It has helped with our training, nutrition, and hydration. We hope by sharing our recipe, you get the same benefits we do! Enjoy!

Marathon Training Program

Alamo 180 Marathon Training Program

Program Start Date: June 18th  2011      

San Antonio Rock N Roll Marathon & 1/2 Marathon

Unlike most fitness activities, training for a marathon and 1/2 marathon is serious business. Fail to train properly, and you not only risk not finishing the race, you also risk seriously injuring yourself. The marathon is not a race you decide to do a few weeks before the event. It is something you train and prepare for over a several month period. But, that doesn’t mean that training for a marathon shouldn’t be fun – because it is!

The biggest question most beginner, and many experience marathoners have is: “How long should my training runs be and how many times per week should I run?”

The answer, of course, varies for the individual person and their goals, but there are some general rules and suggestions to follow. While an elite marathoner might run two workouts per day and over 100 miles per week while training for a marathon, the body of most mortals could not take such pounding (and who can find that time anyway?). The important components in a marathon training program for most people are these:

  • Gradually increase the overall weekly distance until two to three weeks before the marathon.
  • Include two long runs spread across the week, one midweek, the other on the weekend.
  • Include one day of faster running and/or integrate strides into your regular runs.
  • Try to run six days per week.
  • The runs between your long runs do not need to be any longer than 3-6 miles.

The point is this: Your body won’t get used to running long distances, unless it has run those distances on a regular basis. So you need to make your run workouts a priority and stay focused. More importantly, the body needs rest between those runs, which is why we suggest no more than two long runs per week and moderate distance on the other days. Our philosophy is “hard day/easy day/hard day/easy day/etc…” At the beginning of your training program, those long runs could be 6 miles each. Then, as the weeks go by, gradually increase them. Perhaps week two would see the long runs as 6 & 8 miles, week three 7 & 9, week four: 7 & 10, etc.  At this point you have built an good, strong base of miles and your body will be prepared for the marathon event. You can even through in some strength workouts in the form of Boot Camp or weight training at your local gym to build additional muscular endurance. It’s all about patience, hard work and determination. Grab a partner and enjoy the marathon journey!