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I got a question this week from a triathlete struggling to build up mileage on his triathlon bike. This is a common challenge for triathletes. The trick here is to build mileage slowly and consistently. Here are some tips:

Remember to consult your physician before starting any fitness program.

1. build up mileage slowly. Most triathletes are competitive by nature and they tend to push themselves to the limit. Out of frustration they might try to do a 4-hour bike ride when their longest ride before that is only a couple of hours. This is very risky and counterproductive.

If you overtrain like this you are likely to injure yourself, which can take you out of the game for weeks. Even if you manage to finish it without injury, your body will take a long time to recover from the workout and you may lose a lot of the benefit you might have gained from the long ride. Instead you want to build up slowly over time, adding maybe 25 to 50 percent to your base long ride (based on time in the saddle not mileage) every couple of weeks (see my sample plan to do this below).

2. take time to recover and adapt. The goal is to slowly build up the length of your longest training ride while building in time to recover. Get to a plateau, ride there for a week and then try to extend it (see the sample program below).

3. A beginner can build effectively riding just 2 to 3 times per week. You don't have to build your endurance by riding 3 or 4 hours every time you get on your bike. Instead focus on one long ride each week (time not miles). Your ultimate goal should be to ride for as long as you think your complete race will take you to finish. Your other rides during the week don't need to be as long, but you might want to add some strength or technique training to these rides (like hills or cadence work).

4. Sample triathlon training plan Let's say that your goal is to finish an olympic distance triathlon in around 3 hours. "Leg time" for this race is 2.5 hrs or more. Building your bike to 2.5 to 3 hours will help build the endurance needed for this event. Let's make your goal to do a long ride of around 3 hours about a month before your race. Today you can easily do two one hour rides per week. How do you get to your goal?

By the way, you don't have to be able to do a 3 hour ride to finish your first olympic distance race, but it is a good goal. As you advance you might try to increase the number of miles you finish during your long ride (see tip 6 for more on this). Here is an example of a basic plan to get you to your goal:

Building Bike - Time goals for your one long ride per week. Other workouts for the week would be based on your personal level of fitness.

a. Week One: Ride = 1.5 Hours
b. Week Two: Ride = 1 Hour
c. Week Three: Ride = 2 Hours

At this point you've doubled your long ride. Do you need more time to recover? If so then start over at Week Two and then do Week Three again. If you recover better then move on to Week Four. Do the same thing after each week that you build mileage - if it takes more than a couple of days to recover go back to the next lowest recovery week and start from there.

d. Week Four: Ride = 1.5 Hours
e. Week Five: Ride = 2 Hours
f. Week Six: Ride = 1.5 Hours
g. Week Seven: Ride = 2.5 Hours
h. Week Eight: Ride = 2 Hours
i. Week Nine: Ride = 3 Hours

Note: All rides should be ridden fresh with no hard workouts at least the day before and the day after. The pace should be in a comfortable easy pace (you should be able to talk or have a conversation while you are riding during the majority of your ride). Learn to "spin" or use your easier gears to prolong your muscle endurance.

You did it! At this point your long ride is now 3 hours and you have made a great improvement in your endurance. Next you will want to start working on other things like speed, terrain, etc.

5. Make sure that you are eating and drinking during these rides. If you are hungry or thirsty you waited to long to eat or drink. Right now you are asking your body to do things it hasn't done before, you will need the calories. Eventually you will get more efficient and may not need to eat as much.

6. Time, Mileage or heart-rate? Eventually all three of these measures will be important. When I start training someone we focus first on time at a comfortable pace. Next we add a heart-rate monitor to the mix and shoot for time within heart-rate zones. Finally we start working on the number of miles covered, heart-rate, and time. I suggest you start the same way.

If this sounds too over-planned, simplify it. Last winter I started training for a spring Century ride and my workout plan was just to add an hour to my long ride every 3 weeks until I got to 6 hours (although remember that I was starting from a pretty strong base and I didn't train much in the other disciplines, I did hit the weight room 1 time per week, and the Yoga mat a couple times a week). The key is to do what works for you. Use this plan to adapt something for yourself or for you to present to your coach.

Triathlon Coach Janet Wilson is a USAT certified triathlon coach and ACE certified personal trainer. Janet is an accomplished and nationally-ranked amateur triathlete and she coaches triathletes of all skill levels, from a triathlon beginner to Hawaii Ironman qualifiers. To learn more about triathlon training plans, triathlon bike tips, coaching programs or just great tips on how to stay in shape visit her website at http://www.coach-janet.com

# posted by 78202 @ 9:43 PM 0 comments

Creating a flat stomach is a mystery to a lot of people. The process is simple but the discipline it takes to achieve it is what is hard for a lot of people. In order to create sexy abs safely you need to first determine your food intake requirement. You can do this by multiplying your body weight time 10 to 12. This number depends on you activity level 10 if you don't even workout and 12 for people who exercise on a regular basis.

The key to burning fat is to create a caloric deficiency in your body to make your body metabolize fat for energy. In other words, give your body less calories than it takes to maintain your weight. most people think starving themselves will get the results they want only to find their body fights back by gaining more fat. There is a fine balance to this or you will go back and forth in weight gain. Try to lose between 300- 400 calories a day exercising, no more no less. Stick with your calorie intake don't decrease it think the results will happen faster it may cause the opposite effect.

This will force your body to burn fat when you aren't exercising. I'm sorry you do have to get active to lose fat. walking and jogging are excellent if you can do it. Swimming is a low impact way to achieve results but not as fast. There are also some low impact fitness equipment that burns calories just as effective without the strain on joints and ligaments. It is best the exercise first thing in the morning after a just wake up. If you must eat then eat a protein meal no carbs. This will ensure your body will burn fat!

I am going to keep this simple eat vegetables and oatmeal. Leave the starches alone until you reach your ideal weight for your body type. Eat your veggies, Starches turn to sugar too fast for your body to use it, so it turns to fat. Plain enough! http://www.how-2-get-a-flat-stomach.com

Plain enough! http://www.how-2-get-a-flat-stomach.com

a quick and simple way to create the sexy stomach you always wanted

# posted by 78202 @ 3:42 PM 0 comments

Many people want to achieve success or want to be rich. But, they do not how to achieve their dreams or how to start on their journey. They do not have the will to make the first step. People who has attained certain level of success in life like become rich and achieve their dreams. Have you ever wonder what are the secrets that separate these people from those who are less succesful? I am going to share with you the 5 secrets that I find from doing research on them. These are the secrets that are used by people who make it big in the world. These are their secrets of success.

Secret of Success #1 - Have Big Goals

Many of the successful people often have big goals to achieve in their life. Robert Kiyosaki's goal is to bring financial literacy to world. The bigger the goals are the more it will motivate you to achieve them. If you know what your goals or things that you really want to do, you will more motivated to achieve them. Often, in the process of finding the goals you will be able to learn more about yourself and find meaning in life. after you have gather enough information, you can decide the things that you really want to do. You must write these things down as specific as possible. For example, if you want to get rich, just plainly state get rich is not good enough. You need to be as specific and clear as possible as is to be a multi-millionaire who owns some corporation.

secret of Success #2 - Never Say Die When Face with Adversities or Failures

Many rich people have encountered lots of failures before achieving their dreams or attain enormous wealth. one example is Walt Disney. He has bankrupted a number of times before he finally built his first disneyland. Robert Kiyosaki has failed multiple times before his books achieve phenominal success. When you are facing difficulties, you need to use your beliefs and values to motivate you to overcome them. Only when you truly believe in your dreams and yourself, will you not be detered by adversities, and overcome the short challenges in your way to success. Dr. John Gray, the world number 1 relationship author, uses a river journey towards the sea as analogy to a person journey to success. He said that a river always encounter stones and rocks in its path to the sea. When the river encounters stones and rocks, it always splashes the water on them and stop. But, it will step back after the splashes and the water will turn around them to continue its journey towards the seas. So, be like the river, when you encounter failures, do not cry over them. But, learn from the mistakes and move on towards your goals. You need to "burn your ships" and leave no room for retreat. When you throw yourself to the den, you will be more hunger to succeed.

secret of Success #3 - Have Mentors and Mastermind group

Napolean Hill said that mentor and mastermind group is very important if a person would to attain riches. If you want to achieve success, you need to learn from mentors. Since birth, there are always mentors in your life to guide you along. When you are young, when you fell down, your parents and friends will always encourage you to stand up and walk again. In your journey to success, you need to have mentors to guide you along to always been inspired, motivated and strife towards your goals. Mentors can teach and guide you to towards your goals faster. Mastermind groups are strategic groups that are formed together by people with common goals. When you formed mastermind groups with equal minded people, the synergy of the mastermind groups can help you to ourcome obstacles easily and motivate you along the journey to success.

secret of Success #4 - Have Clear plan and Priorities

Rome is not build in a day; Success Too. Success requires clear plan, clear priorities and commitment. You have to eliminate all the bad habits that you have acquire in your life. You need to stop procastinate and eliminate excuses and be accountable for the things that you do. You remove distractions that stop you from reaching your goals. By having measurable and specific goals that are specified precisely and clearly and in advance. Divide your the goals in sub-goals if they are too big and set milestones and timeline to achieve you them. When you have a clear plan of what and how to achieve your goals, strive to attain them one by one. Eventually, success will come to you.

secret of Success #5 - Leverage on People and System

Many successful people are able to do more by leveraging on others and systems. Paul Allen, the world 4th richest man, is able to go fishing and work much lesser than his business partner Bill Gates. This is because he able to leverage on Bill Gates to make more money for him. Leverage on the knowledge of masses to solve your daily problems. In today's information age, the speed of information processsing is more important than the amount of information. It's not how much information you know but how fast you learn them that determine whether we will succeed. Only when you know how and when to leverage others can you be able to move faster and see opportunities faster. They are now more millionaires in this century than the last because these people are able to leverage on others and systems to make more money. On such systems is the Internet. Google and yahoo are able to become multi-billon companies because there able to help people process and filter information at ease and faster. So, if there are some sound systems or processes that can do your job faster, use them. They will able to help you attain your goal faster and easier.

after you have acquired the secrets of success, I hope you are motivated towards your journey to success. Find some time to do some soul-searching to find your big goals that you want to achieve in life. Only when you are highly motivated and passionate about the goals that you want to achieve, can you achieve them. Success is not just an achievement but more of a journey that has many lessons along its way!

Copyright 2006 Jason Chew

Jason Chew is an Infopreneur and Internet Marketing Strategist.

# posted by 78202 @ 6:12 AM 0 comments

Xbox 360 was the number one smash hit for Christmas gifts last year. The reasons are obvious: more visual effects, better console, incredible action, and excellent game choices. This year again teens will be playing Xbox 360 games with their friends, comparing games at school, and buying, renting or swapping the new Xbox games out this year. Here are some of the top picks for Christmas 2006, in a variety of categories, such as action, adventure, shooters, sports, and role-playing. Something for everyone.

1. Gears of War - Shooter

Now this is what next-gen gaming is all about! I've logged over 13 hours of game time so far, and haven't even finished it, but that's because I'm milking this baby for all it's worth. The campaign experience is one to be savored, as there probably won't be anything like it again for quite some time. Gears of War is one of those titles that comes around every couple of years and raises the bar so high that it almost spoils every game released in the next six months.

This third-person shooter thrusts gamers into a deep and harrowing story of humankind's epic battle for survival against the Locust Horde, a nightmarish race of creatures that surface from the bowels of the earth.

Gears of War is about teamwork in a big way. All game modes, levels and scenarios are designed specifically to encourage cooperative play, whether it be with A.I. partners or human players (with A.I. teammates designed with specific strengths, weaknesses and personalities). Also, voice recognition will be available for players, and voice chat to discuss strategy with your friends.

2. Tom Clancy's Ghost Recon Advanced Warfighter - Shooter

The face of war has changed with Tom Clancy's Ghost Recon Advanced Warfighter. Enemy lines are blurred and there is no clear opponent. New enemies and threats require a new type of warfare and a new kind of soldier. Enter the Ghosts.

In 2013, the U.S. Army will implement its Integrated Warfighter System. IWS combines advanced weapon systems, satellite communication devices, and enhanced survivability features into a fully integrated warfare combat system. Equipped with cutting edge weapons and communications systems, you will find yourself, one of the Ghosts, immersed in a detailed universe which is warfare of the future.

One gamer exclaimed, "This game is a pure showcase of next gen gaming. the graphica are downright gorgeous and this actually helps to immerse you into the story. and the story is riveting enough to actually make you care about mexico city... do your self a favor and buy this game."

3. The Elder Scrolls IV: Oblivion - RPG

Like earlier games in the Elder Scrolls series, Oblivion is designed to present a living fantasy world that gamers experience on their own terms. The game is populated with over 1,000 NPCs, each leading a fully realized life, following regular schedules according to their individual wants, needs, and positions. Players are encouraged to interact in the world as they choose, as noble heroes, greedy villains, or anything in between. The game's main story and its sidemissions provide plenty of fast-moving adventure.

Advised one fan: "This Game Is Like Crack. Massive enivornment; Beautiful graphics; Great ambient music and sound; Totally engrossing gameplay. This game is unbelieveable. If you like RPG's in the SLIGHTEST, buy it."

4. Fight Night Round 3 - Sports

Easily beating the competition, Fight Night Round 3 brings the most intense boxing videogame experience ever to the virtual boxing ring. Film-quality graphics establish Fight Night Round 3 as one of the best looking and playing Xbox 360 sports games ever produced. The graphics feature devastating punch impacts unparalleled in any game or film.

Outside of the ring, gamers can establish intense rivalries through pre-fight events and trash talk, putting more purpose and passion behind their every hit. The visuals in Fight Night Round 3 are so excellent that they actually enhance the gameplay. The gameplay has been revamped from what was already an excellent experience in Round 2.

5. Tom Clancy's Splinter Cell Double agent - Action

The bestselling Tom Clancy's "Splinter Cell" game takes on an entirely new direction. You play as a double agent for the first time ever in Splinter Cell Double agent. You'll take on the dual roles of covert operative and ruthless terrorist, where your choices of whom to betray and whom to protect actually affect the outcome of your game.

experience the relentless tension and gut-wrenching dilemmas of life as a double agent. Lie. Kill. Sabotage. Betray. But above all, save and protect the innocent. How far will you go to gain the enemy's trust? As covert operative Sam Fisher, you'll infiltrate a vicious terrorist group and seek to destroy it from within. Carefully weigh the consequences of your actions--kill too many terrorists and blow your cover. Hesitate and millions will die. Do whatever it takes to complete your mission, but get out alive.

6. LEGO star Wars II: The Original Trilogy - Action

The war between the Galactic Empire and the Rebel Alliance has left the galaxy far, far away a huge mess! But luckily with LEGOs, rebuilding is easy! play through the original trilogy, star Wars, The Empire Strikes Back, and Return of the Jedi, as all three movies are re-created using LEGO bricks. You can play as one of 50 different characters and can even get out of vehicles and ride on various creatures.

Our recommendation: If you liked the first star Wars game, this one should definitely be on your list. If you've never played the first game, then this one must be on your list! So really, there isn't any reason not to own and play this game.

7. Madden NFL 07 - Sports

With Madden NFL 07, innovative rushing controls allow you to control the running game like never before, with all-new jukes, cutbacks, and the distinct running styles of your favorite backs.

For the first time, in a football video game, you can step up as the lead blocker to create a hole, and then take control of the tailback to smash through, jump over, or tear away from any would-be tackler as you head for the end zone.

One fan raved, "Overall it was exactly what i was looking for, ... the new features are all fun, and the individual camera view for every position in superstar mode gave u a feeling of really playing as the character. This will be a great game to play alone or with a group of friends."

8. Dead Rising - Action

Dead Rising follows the harrowing saga of Frank West, an overly zealous freelance photojournalist on a hunt for the scoop of a lifetime. In pursuit of a clue, he makes his way to a small suburban town only to find that it has been overrun by zombies. He escapes to the local shopping mall, thinking it will be a bastion of safety, but it turns out to be anything but.

In the intense struggle to survive the endless stream of zombies, players have full reign of a realistic shopping center, utilizing anything they find to fight off the flesh-hungry mob. The variety of stores in the mall offers players an endless supply of resources including vehicles, makeshift weapons and more. Players encounter other survivors along the way, and by helping them, acquire valuable clues as to what has happened and how to survive.

I couldn't say it better than one fan: "Thousands and thousands of zombies to kill in a myriad of ridiculous ways; tons of things to see and try throughout the mall; great sense of style; a plot that manages to be intriguing without intruding too much on the action; and fantastic sound effects."

9. Saints Row - Action

Welcome to Stilwater, an open-world city with attitude, a city controlled by rival gangs, a city you are about to take over in Saints Row. As a low-level thug in the Third Street Saints, you'll do whatever it takes to get the money and build the respect and power you need to muscle your way to the top. Be careful, though. Your actions have consequences within the game, and around every corner lurks a new threat.

Numerous vehicles are available to "borrow," pedestrians can be slugged or robbed at gunpoint, and there are an assortment of missions to advance the game's primarily storyline. Some features include: fun, responsive driving controls; excellent on-foot shooting action; impressive presentation, featuring amazing explosions and great audio; and a well-written, well-acted story to compel you to keep playing.

10. Hitman: Blood Money - Action

On the run from rival assassins, Agent 47 hops a plane to take care of business stateside in Hitman: Blood Money. Players will guide Agent 47 through a number of locales, including New Orleans, Los Angeles, and Las Vegas as he performs hits. It's up to the player to determine the manner in which a hit is executed, but the "rookie training" mode can show amateur assassins how to help targets have "accidents," by pushing the victim over a ledge or pinning him underneath a heavy object.

The amount of money earned from completed jobs varies depending on the cleanliness and professionalism of the hit. Agent 47's paychecks can be spent in a number of ways including bribing reporters, customizing weapons with one of 15 upgrades, or paying pedestrians for information. Open-ended stealth action gameplay lets you sneak around, or run and gun; beautifully crafted mission set pieces seem appropriately big and complex; large variety of realistic weapons; and great combination of action and strategy.

Jason Purnell is a gamer providing valuable tips and advice on gaming systems, cheats, and especially Xbox 360 games. He is the author of the new book, Winning Xbox 360 Games: Strategies and tips from Some of the World's Best Video Gamers. An avid gamer himself, Jason also writes articles on gaming. For more free tips on Xbox 360 games, go to: http://www.Xbox-360-Game-Reviews.com.

# posted by 78202 @ 5:22 AM 0 comments

Fate line and fortune Without the fate line in human hands, nobody can get easy success in any matter in life. While explaining about the fate line, the palmists pointed out that the clear line should reach up to any mount i.e Jupiter, Saturn, Sun or Mercury mount, without any break or cross etc. so that the person can get positive result in this respect. Palmists like Benham & Cheiro where of the view that breakage of fate line which is vertically drawn may not be able to give successful result, whereas it may delay or harass the native during the period, when this breakage or cross will be prominent. Most of astrolgers and palmists think that only one fate line is sufficient to build a successful and smooth career, whereas maximum or many fate lines create trouble or change the human fate off and on, by which the native may face multifarious difficulties during their youth. There will be no difficulty to get reputation or public honour, if the clear and straight fate line proceeds towards the mount of Apollo or Sun. Financial stability will be sound as and when the fate line will reach the mount of Jupiter. Luck may be favourable, for those with clear fate line reaching the well-formed mount of Saturn. New Venture in business will be successful for those with the fate line running upto the mount of mercury. Also find out wherefrom the fate line is rising i.e from base of the mount of Luna or moon. Native will get successful result by dint of his own caliber, if the fate line comes from the base. Others will facilitate the native to build the career, if the fate line rises from the mount of Luna or moon.

Ninth house and fortune.

In a rasi chart, the ninth house from the birth sign or Lagna (Ascendant) is the indicator of fate. The native will be lucky, if the Bhagyabhava-Karka(Jupiter or Venus) is well posited in the 9th house. If the lord of the 9th house is located in Trine(5,9) or in Quadrant(1,4,7 or 10) with sufficient strength, then there will be no doubt about his luck. A school of astrologers pointed out that Venus or Jupiters location in the 5th house indicates bright future. For example, a native born in Scorpio Lagna may be lucky, if the lord of the 9th , moon, is posited in Pisces(fifth house) and the lord of the fifth (Jupiter) is placed in exaltation in the 9th house in cancer. This is called parivartana yoga or exchange of houses between two planets. In some notable scripts, it is said to be Jeeva yoga. Rabindra Nath Tagore, and eminent poet from Bengal, had Jeeva yoga or Parivartana yoga in his natal chart. He was born in Pisces Sign and ascendant, along with moon in the lagna and Jupiter in exaltation in cancer in the fifth house. He won the nobal prize in literature. If the 9th lord is posited in a dusthana(6,8 or 12), then the fruitful results will be blocked. Another fround may be noted for bad luck or ill fate, if kalasarpa yoga is found in the Rasi chart of the native. Kalasarpa yoga is nothing but blockage of the effects of other major seven planets in one side of Rahu and Ketu in the Zodiac. Devaguru Brihaspati or Jupiter is the chief governor of luck. Bhagya Karta or lord of fate is Venus. For Aries Lagna and Cancer Lagna, good placement of Jupiter(th 9th Lord) will ensure good luck in life, sometimes due to the aspect of benefic planets in the house 9 or 3, malefic effects of unfavourable planets will be diminished instaneously. The major, sub or sub-sub periods of the 9th lord also bring luck. Favourable transits of the 9th lord also adds to the prospects.

effects of various planets occupying the 9th house:

Sun-Public honour, inheritance of paternal property.

Venus-Luck through woment, comforts.

moon favoured by women folk, interests in luxury items.

Mercury-Success in business Mars- martial capacity.

Rahu Help from foreign lands Saturn(weak)- Obstacles.

Dr Shanker Adawal is a professional and astrology is his passion and an urge. His predictive technique is based on Bhrigu Technique whose principles and doctrines have been deciphered from research of above two decades .

Astrology is the scientific study of natural phenomenon in the real world around. In fact scientific model of knowledge of astrology is based on the apparent correlation between the terrestrial events and the celestial planets in the heavens. Astrology like all other science is based on assumptions with facts collected and analyzed.

# posted by 78202 @ 12:09 AM 0 comments