The Best Weight Lift – The Deadlift

    Posted on 06 October 2016 | No Comments »

    With all the various total body workouts: cross fit, plyometric, body weight only, and strength routines, the one lifting exercise that offers it all is the deadlift. The deadlift works every muscle from the head to the toes.

    If you want an exercise to help back pain, which can come from weak glutes, then get out the bar and learn how to do a deadlift with 100% proper form. When you get the form down you will feel it immediately.

    Tip:  If you don’t have a coach, watch several YouTube videos of deadlifting, (5 times for each one) until you fully understand the proper form. It’s not that hard to learn how to do the lift correctly!


    In addition to the numerous health benefits of fat loss, increased metabolism, producing more testosterone and total body strength benefits, the deadlift exercise will directly impact your daily life when “Lifting Things”. The misconception of deadlifting is that you will injure your back. Similar to every other strength workout without proper form, injuries will happen.

    Endurance athletes in many cases will disregard the deadlift, as it’s potentially dangerous with injury possibilities compared to the squat. Every day you probably receive another squat workout or variation that is tweeted or emailed, There is no question, squats provide numerous benefits, but for a complete exercise with weights it’s hard to beat the deadlift.


    Top 6 Deadlifting Rules

    1. Do your deadlifts without shoes, as it will allow you to get closer to the ground and help engage the hamstrings and glutes more, which is what your want.
    2. Don’t rush it, as each rep should be viewed almost like a set.
    3. Use the bar to help make you pull you chest to feel tall
    4. Make sure the upper back remains stiff – the biggest mistake is lifting with a rounded back.   Watch a few You Tube videos several times to illustrate lifting without a rounded back. – This is CRUCIAL
    5. Start by lifting just the bar and get someone to video your form so you can evaluate proper technique.
    6. Start with just one day a week and consider a set of 5 x 5

    Could dead lifts be the best exercise?


    11 Muscles Targeted with the dead lift:

    Gluteus Maximus Muscle – Runners and Cyclists, the glutes are responsible for hip extension.

    Quads – a primary target of the exercise

    Hamstrings – act as more of a stabilizer during the lift.

    Back Muscles – the erector spinae which are the muscles of the lower back.  Also the erector spine and corresponding 3 muscles that run from the skull to the lower vertebrae are activated.

    • Lat muscles
    • Trapezius
    • Deltoids
    • Triceps
    • Flexors
    • Grip strength
    • Forearms – especially helpful for mountain biking


    Runners Fallacy – Dead Lifting is not an Exercise for Runners

    If your are a runner and want to build a better “kick”, sprinting power, stride length and running faster by being more efficient then add dead lifting to your strength routine. Slow methodical is the key with the lift and it will increase endurance strength, posture, trunk, stronger hips and improve your overall running efficiency.

    The deadlift is one of the few strength exercises that works muscles in the upper and lower body. Every athlete can improve all dimensions of their sport by deadlifting.    For the upcoming DECA Ironman book which is in the works, I have deadlifting included in the strength section of the training plans – if you want book launch date updates, please email me at

    Trans AM Bike Race 2016 – Summary

    Posted on 02 September 2016 | No Comments »

    Trans AM Bike Race 2016 is an extreme bike race that I will never forget.

    TransAM Bike Race 2016

    A total of 4400 miles covering 10 states:

    • Idaho
    • Montana
    • Wyoming
    • Colorado
    • Kansas
    • Missouri
    • Illinois
    • Kentucky
    • Virginia

    Watch the video…


    Post Trans AM Bike Race – My First Love Will Always Be Triathlons

    Posted on 27 July 2016 | No Comments »

    After finishing the Trans Am Bike Race earlier this month, it reminded me why I will always love triathlons as my favorite endurance sport. The Trans Am Bike Race was definitely an amazing event and lifetime experience. However, I clearly missed trail running and swimming and thought about it so many times during the month of the race. My post race reflections, ideas/tips for enthusiasts and full Trans Am Bike Race Highlights -Pictures will be coming soon.


    The fitness benefits of a singular focus on riding (in training and the race) over the past 7 months included: increased cycling efficiency, power /weight ratio, and the aerobic engine. I estimate that I covered 11,0000 mile (All of my training is recorded in time not miles).   In 30+ years of riding and racing, I don’t’ ever remember being able to just cruise with such a low heart rate during riding while climbing, sprinting and aerobic efforts.  As we all know so well, high mileage cycling builds an efficient and strong aerobic engine. It was interesting to see my resting heart rate drop below 40 with all this cycling (my lowest resting HR recording).

    Prior to the race, my training plan incorporated cycling specific strength work in addition to all the cycling 2-3 times per week(with weights and body weight) and the key areas were strong – (triceps, shoulders, quads and abs). Using my 4 key body weight sessions the average results (not “to failure” were as follows):

    1. Plank – 4 sets of 2:30 holds
    2. Squats – 200
    3. Pull Ups – 4 sets of 12
    4. Pushups – 4 sets of 40


    Post race recovery – after riding 4,270 miles (actually probably closer to 4,400 miles with all the “additional” riding to and from locations) my body had disproportionate strength.   It was shocking how strong the legs are even during this recovery.  However, the overall arm strength decrease significantly, thus the benefit of cross training and triathlons – Keeping in mind the results below are during Recovery which is expected to last 2-3 months and similar to RAAM riders and the body is tired.

    1. Plank – 3 sets 1:30 holds – clearly lower abs are weaker
    2. Squats – easily 300 no problems and plenty of power low
    3. Pull Ups – 2 sets of 8
    4. Pushups 3 sets of 20

    I have always loved riding, but the benefits of combining it within a triathlon will always be my first love as it builds a stronger overall body. As expected, weak arms and shoulders resulted after the race. It’s been challenging to recover the numb hands/fingers and the body from being so exhausted from this race.  It will take many months but I definitely look forward to getting back to triathlon training and rebuilding strength this fall!

    Finale – Trans Am Bike Race 2016

    Posted on 06 July 2016 | No Comments »

    Trans AM journey seems like it will never end but we are now close! Gonna finish the race in a day.


    I just want to say thanks to everyone across the board!

    Watch the video for my full message.


    Trans Am Bike Race 2016 – Quick Recap

    Posted on 29 June 2016 | No Comments »

    I wasn’t able to construct great sentences since the last 4-5 days because of that I’m trying my best to get over the challenges of this epic bike race.  Long haul to say the least!

    Kansas was not really bad as I expected, we had some wind a couple of days. It was the heat that is so extreme – around a hundred degrees.

    Of all the states, the toughest climbing, hands down for me was Missouri. The range of hills are absolutely devastating to the quads. The climbs was so steep, great roads though.

    There were also some climbing in Illinois.

    We’re getting there, slowly but surely!

    Thank you very much for all the support.