Many bikers commuting on "Bike to Work Day" will go right past the Herndon Reston Sterling area Landau Law Shop

It’s free, it’s fun and it’s physical !  “Bike to Work Day” is in 3 weeks.  Join thousands of area commuters and Triathlon Trial Lawyer Doug Landau for a celebration of bicycling as a clean, fun and healthy way to get to work!  There rate 35 regional pit stops, with SWAG, mechanics and riders of all levels.  Try a ride into the city with experienced commuter convoys and meet your fellow cyclists at Freedom Plaza.  Washington Area Bicyclist Association and Commuter Connections invite you to try bicycling to work as an alternative to solo driving. Help the Washington region become a better place to ride, a cleaner environment and a healthier community.  Bike to Work Day is a FREE event and open to all area commuters.  The ABRAMS LANDAU sports injury lawyer has participated a number of times, and Doug Landau enjoys the camaraderie, mechanical check ups and the freebies.  There will be a raffle, prizes, food, drink and more at all pit stops throughout the region.  Free T-shirts will available for the first 8,500 registrants who are in attendance at the pit stop they registered for in advance.  Registration for Bike to Work Day 2010 is now open!
Click on the pit stop link and register for the pit stop rally you plan to attend.  Raffles will be held at each pit stop for prizes including commuter bags, bike locks, and bicycles.

Triathlon Trial Lawyer Doug Landau before the start of the 2009 Dextro Sprint Triathlon on the Potomac River in Washington, D.C.

Professional triathletes practice their transitions as though it was a 4th sport.  They work at racing through transitions in order to gain time on the competition and avoid injury, especially when dismounting their bikes in tight quarters.  Precious seconds gained in the transition area can translate into victory in an Olympic or Sprint Distance Triathlon.

Here are the pros coming into T-2 at the DC Dextro ITU Race. This professional triathlon in the heart of the Nation’s Capitol featured Olympians and World Champions racing just a few feet in front of spectators ! TriathlonTrialLawyer Doug Landau got to watch the bike portion of the race with Olympic Gold AND Bronze medalist Simon Whitfield !

Doctors offer these tips to anyone considering a triathlon, as reported on public radio:

• Get a checkup to make sure you don’t have hidden heart problems.
• Train adequately long before the event, including open-water swims – not just in pools.
• Acclimate yourself to the water temperature shortly before a race, and wear a wetsuit if it’s too cold.
• Make sure the race has medical staff and defibrillators on site.

And, according to TriathlonTrialLawyer Doug Landau, make sure you can complete the distance well before the date for the event, and have “walked the walk” as well as “talked the talk.”

But some may also remember that the author of “The Complete Book of Running,” Jim Fixx, died of a massive heart attack while running. His genetic and pre-exercise lifestyle choices notwithstanding, his untimely demise served as a sober reminder of the importance of regular medical check ups even for people who regularly engage in aerobic exercise. Marathon-related deaths made headlines in November 2007 when 28-year-old Ryan Shay died while competing in New York in the men’s marathon Olympic trials. Statistics show that for every million participants in these 26.2-mile running races, there will be four to eight deaths. The rate for triathletes is far higher – 15 out of a million, a new study shows. Almost all occurred during the swim portion, usually the first event.

As for the rise in popularity of triathlons, Virginia sports lawyer Doug Landau notes that many D.C. area races sell out overnight, with only the expensive charity slots left open, which frequently are purchased by less competitive athletes. “It’s something someone just signs up to do,” often without a medical checkup to rule out heart problems, said Dr. Kevin Harris, a cardiologist at the Minneapolis Heart Institute at Abbott Northwestern Hospital.

“Anyone that jumps into freezing cold water knows the stress on the heart,” said Dr. Lori Mosca, preventive cardiology chief at New York-Presbyterian Hospital and an American Heart Association spokeswoman. She had no role in the study but has competed in more than 100 triathlons, including the Hawaii Ironman competition. Cold water constricts blood vessels, making the heart work harder and aggravating any pre-existing problems. It also can trigger an irregular heartbeat. On top of this temperature shock is the stress of competition. “It’s quite frightening – there are hundreds of people thrashing around. You have to keep going or you’re going to drown,” Mosca said.

Miss Landau, soon to be a graduate of the Virginia Tech School of Architecture, managed 8:20/mile for 8 miles, and finished with a kick and a smile. Mrs. Landau finished the Dorchester race in two hours, and according to Charm City Run results, Herndon Reston sports lawyer Doug Landau finished in 1:25:30 for 10th overall, 2nd in his age group, out of about 160 finishers. While the course was probably short, it was well marked, with friendly volunteers who bravely withstood the wind, rain and cold. Rather than hang around for awards, the Landau trio bolted for the hotel pool, where Miss Landau’s easy jogging in cool, deep water, followed by a stint in the hot tub, reduced everyone’s soreness, stiffness and made the drive to Virginia more comfortable. The cool water is known to reduce inflammation, and with proper post-race nutrition during the 20 minutes following intense exercise (i.e., water, minerals, carbohydrates and protein replacement for damaged muscles, ligaments and tendons), Landau notes much “delayed onset muscle soreness” and post run stiffness can be reduced.

One strategy for safe cycling is to travel in manageable groups.  There is “safety in numbers” and if you go down due to equipment failure or defective product, having your mates nearby can be invaluable, both physiologically, as well as psychologically.  I have flatted more than once or had “bike frame issues” and been glad that my buddies were with me, had the right spare parts, and even came back to pick me up.  Also, if the group is communicating well with hand signals and audible instructions, you have the benefit of multiple eyes and ears on the road.  Having everyone scanning the roadways for speeding drivers, distracted motorists and inattentive pedestrians, can save you from a lot of pain, disability  and lost training time.  Also watch for opening doors, where the person leaving their car or truck is not looking out for cyclists.  To the person exiting the car, van or truck, bicyclists are relatively silent, small and speedy.  So this Spring, be smart, be safe, and be  careful.

“Neuromuscular Mechanisms for Therapeutic & Conditioning Exercise,” (University Park Press, 1976) by my Professor Howard Knuttgen, Ph.D. Dr. Knuttgen, was the Associate Dean of the Sargent College of Allied Health Professions at Boston University, where I studied human physiology, ergonomics, anatomy and exercise science.

“Winning Running (The Oregon System: A mental and physical approach to competitive running)”, by Bill Dellinger (Contemporary Books, 1978). Dellinger, the Head Coach at the University of Oregon, was the National cross country “coach of the year” when this book came out, and his team was National cross country champion the year before. Following the book’s training schedules, I was able to run some very fast times (i.e., 16:35 5km, 28:52 8km, 36:04 10km).

“Inside Running: Basics of Sports Physiology,” Dr. David Costill, Ph.D. (Benchmark Press, 1986). David Costill is recognized as one of the giants in Sports Medicine. He and his students from Ball State University did cutting edge research into endurance training, muscle fiber types and athletic performance. Many of my professors were influenced by his work.

Because of these texts, I could see how the Nautilus strength training machines followed the natural power arcs of various muscle groups. I also incorporated short, uphill sprint intervals into my training; variations of which I still do to this day because of the high speed benefit effect. And, the periodization strategies espoused is still the sensible way to prepare for major events and recover from National Championships. I recommend all 3 books.

Pay attention multi-sport athletes who wish to compete in the Virginia Triathlon Series in 2009. There are new rules and terrific prizes for participants. TriathlonTrialLawyer Doug Landau won his age group in 2007, finished out of the money in 2008 behind two of his clients (!) and did not compete in enough races in 2006, despite having a prize- winning average. So it pays to know the rules at the beginning of the season. The series has expanded and has something for everyone from April to October. So if you like participating in Triathlons, and want to see some terrific Virginia venues, sign up for the series and races NOW ! Some events have already sold out, and others are sure to be closed soon. And, you do not have to be a “Super Lawyer” to know that you’d better know the rules:

1. Series Qualifiers – If you want to qualify for series awards you need to do 5 races. Series award winners will receive a customized Zorrel performance jacket. Series qualifiers will receive a very cool VTS 5 Year Anniversary qualifier technical shirt.
2. Packet Pick Up – Many VTS events have chosen to go green! As such, the pre-stuffed plastic bags at some events are going away. Don’t worry, you’ll still get your T-shirt and all the giveaways, you’ll just get to pick and choose what flyers you want to take with you.
3. VTS Collegiate Championship – If you are part of a college team and want to race for the VTS Collegiate Cup, register for the Big Lick Triathlon. Teams will compete for bragging rights throughout the year.
4. VTS Club Championship – If you are part of a club and want to compete as a team, sign up for any race at the Patriots Race Weekend. The fastest club with the most people will get to carry the cup and bragging rights until next year. Just put your club name in the collegiate field when you sign up. Full details on scoring, etc., will be posted soon.
5. Photo ID – Remember that for all VTS events you are required to show a photo ID and USAT card (if you are a USAT member) in order to get your race number and timing chip.