VASA NEWSLETTER
May 2005

CONTENTS

NEWS

• How one guy lost 100 lbs while training for the Ironman indoors!
• Try before you buy. New Vasa Demo Centers – Worldwide Locations
• World Rankings for the Vasa Ergometer 100m Challenge
• Vasa coming soon to an event near you. Please visit us!

TRAINING

• “Incentive-based” workouts really motivate
• Innovative training products to complement your Vasa workouts

QUESTIONS & ANSWERS

• Surfers inquire: Vasa Trainer or Vasa Ergometer?

SUCCESS STORIES

• Haley Cope, FINA World Championship Gold Medal Winner
• Active family members discover the “hidden” benefits of the Vasa Trainer

Feedback
Subscription Information

Recently, Terry Handran set out to lose weight by training for his first Ironman Triathlon using his Vasa Trainer & Vasa Ergometer, a treadmill and a stationary bike. Remarkably, he lost 100 pounds along the way! By remaining focused on using proper form and technique, Terry was able to train injury-free and finish his first Half-Ironman, completed totally on stationary equipment. Terry now plans to race at the 2006 Hawaii Ironman. He’ll be the racer with “100” printed on the back of his shorts

Read more about how Terry Handran lost his weight and trains for his Ironman races:

Vasa: How did you lose 100 lbs in 5 years?
Terry Handran: I lost the weight with philosophies not programs. Let me explain. Everyone in fitness is trying to sell you a blueprint of a program: when to get up, what to eat, when to eat, how to train, etc. etc. I really wasn’t that excited about putting more complexity in my life. By complexity I mean rearranging my whole life. I really believe complexity is why people fail in getting healthier. I started with a couple simple concepts that I could start doing now regardless of my personal life style. The main concept I adopted would probably put most weight loss and fitness programs out of business. Every weight loss and fitness program has essentially one philosophy in common, and it's simple: “Burn more calories then you eat!”
All you need to do to follow this simple philosophy is:

1. KNOW YOUR BODY FAT - Figure out what your body fat percentage, which you can have done at most gyms (mine was 50% OUCH!). You get this done so can calculate the calories you should be eating.
2. COUNT YOUR CALORIES - Use a calorie counting book, to figure out the calories you are eating.
3. KEEP A TRAINING LOG - Use a training log to calculate what calories you're burning when you train. Then, just pick foods you like and eat less then you burn. Also, choose exercises you like and pick the best times of the day that fit your schedule to do them.

Vasa: How did you become interested in Triathlons?
Terry Handran: Well, I have to give credit were credit is due. My friend Steve Potter, a former navy seal and triathlon fanatic who raced for the navy, really played a key role in getting me hooked on the sport. When I told him I wanted to do triathlon, I had only lost 40 pounds and still had 60 to go. He looked me square in the eye with an evil gleam, he laughed a little and said, “If you think you've got the metal, I will train you.” Steve was the vice president of a company I owned. I think he was exacting a plan to avenge all the times I made him work late or sent him to some remote part of the world to do a business deal. Once he started coaching me, there was no way I was going to let him hold failing to do a triathlon over my head.

Vasa: When was your first triathlon?
Terry Handran: Well I guess this question is a great lead-in to the SEAA. The SEAA stands for “Stationary Endurance Athletic Association.” My friend Steve Potter, who I mentioned before, founded it with some top triathlon people. The goal of the organization is to perform triathlon events on stationary equipment. Steve saw a need for the organization. Basically, all triathlon competitors use stationary equipment in their training. The value of the organization is huge to athletes. They evaluate stationary equipment independently so you don't end up buying bad equipment. They develop training routines for stationary equipment to improve your race times and they actually hold triathlons on stationary equipment. I know its sounds crazy but it is great for people like me who want access to triathlon. Triathlon has one big problem that keeps it from going mainstream, access. By access I mean there is really no easy transition into triathlon. It keeps a lot of people out of the sport. For a person who is really overweight, stationary equipment is the only way to really start if you want to avoid injury and learn proper technique. I have a certified medical statement from my doctor that validates this point. In five years of training I have never been injured. That is why I started doing triathlon on stationary equipment.

The SEAA allows people to submit times for events to their organization and they track them for you. You have to have two witnesses that are present during your race and they sign for your times. The SEAA then posts your times so you can see how the other beginners are doing. You can also get a list emailed to you of other beginners in your area to train with. Essentially, you get exposed to the triathlon community. If you need a trainer, they also have more experienced people in your area who do that and will send you their contact information. It's a huge resource. The shocking thing now is the more competitive athletes are starting to record their times. It makes sense if you think about it. Imagine how fast you can do a triathlon with no weather issues, equipment failure or even a race date. You simply train at your own pace, get your two witnesses when you‘re ready and go for it. There is no prize money so there is no incentive to cheat. It's just a bunch of people that are passionate about triathlon, seeing how far they can push the envelope of the sport on stationary equipment. It's really cool. My first triathlon/Ironman was in 2004. I did a half on all stationary equipment. I am slow, but proud of my iron man time of 7.57.

Vasa: What events are you competing in this year?
Terry: In 2005, I will enter an Ironman on the road. I am still evaluating which one. I am so excited. I have “100” ironed on to the back of my running shorts. It stands for the 100 pounds I lost to get this far.

Vasa: What has been your motivation to continue training after losing all that weight?
Terry: I guess I am a “Tri-Geek.” (Laughing). I look at clinical obesity as a disease, because it really is. Food addiction is no different than gambling or drugs. I stay motivated because obesity is one of the worst kinds of prisons. Essentially, you walk around trapped in a body you don't like with your drug of choice available to you everywhere you turn. I am free now. I am never going back, and I want to help others escape it too. I remember one time I just got back from getting my body fat tested. I was at 8%. I sat in parking lot of the gym as I realized for the first time that I was free. I did it. I am a little embarrassed to say I teared up. I don't care who you are, when you get free from something that has mastered you for years and caused you a lot of pain, it's an emotional moment.

Vasa: What about racing “indoors” have you found appealing?
Terry: Well, for beginners you avoid injury and can really learn technique (ESPECIALLY SWIMMING). Swimming by far is the hardest thing to learn. I was lucky, my trainer Steve knew about your company. Steve, after seeing my swim stroke, and laughing so hard he had to sit down by edge of the pool, said "Buddy, that was ugly!" He could barley speak. I actually had to get out of the pool too because we were laughing so hard. He said one word, “Vasa.” I spent a lot of time after that on your equipment learning to keep my elbows up and get some endurance so I could even begin to work out in a pool.

Vasa: Any negatives?
Terry: Yes, the Triathlon Elitist. In any sport, you get the group of athletes that look down their noses at the beginners. When you mention doing whole events on stationary equipment, they roll their eyes and say that really doesn’t count. I will be the first to admit a stationary triathlon compared to a traditional triathlon is not even remotely the same thing. But, its not supposed to be! It's the equivalent of beginners vs. advanced. I am a beginner - so it’s perfect for me as well as others trying to get into the sport. Also, it’s the first real change to the sport. Triathlon has been around for several hundred years. Adding technology to the event to push the human threshold of endurance is a cool development to the sport. In the next couple years, as the true competitors of triathlon get into this new twist on a really old event, we are going to see some really fast times.

Vasa: Do you find it a benefit or challenge to race without having a competitor racing next to you?
Terry: Absolutely a challenge. On stationary equipment, it's you and nobody else. You’re racing yourself. I will say I think stationary is harder in one aspect than traditional triathlon. There are no distractions, no scenery, no guy next to you to outpace and no friends and family waiting at the end of the course to hug you and tell you good job. It's you and the wall in front of the equipment; the same wall. You move from the Vasa to the bike, and from the bike to the treadmill. You transition instantly so there is no rest. You sit in the same room for the whole event battling your mind to keep going. From that aspect, you better bring your “A” game.

Vasa: How did you select your indoor race equipment?
Terry: I went with the best equipment I could find. Vasa was a no-brainer. It is sturdy, and it really builds your endurance. I love my Vasa. The SEAA recently selected Vasa as the primary race equipment for the swim as well.

Vasa: Is the training for an Indoor Ironman the same as training for a traditional Ironman?
Terry: Yes, the training is the same with one advantage, no weather issues. You have no excuse to miss a workout. As I saved my money, I bought my own equipment. I could hear my Vasa and treadmill calling me from the other room, “Hey, remember us.”

EDITOR’S NOTE: Terry first began his swim training on a Vasa Trainer at a local club. He has since purchased a Vasa Ergometer for his personal “at home” training.

Vasa: Explain how you used the Vasa Trainer to train?
Terry: Well, it’s important to remember that the Vasa does not replace the swim event in the traditional triathlon. Based on that, I used the Vasa [Trainer] as a tool to master keeping my elbow up and building tremendous strength. The Vasa [Trainer] creates a negative rep for the swim stroke. This basically means I get more resistance during my simulated swims. When I get in the water the workout actually started feeling easier. Also, really good swimmers do not rely a whole lot on the kick. So I learned to depend mostly on my upper body to propel myself forward. People who are new to swimming tend to develop the habit of over kicking. I have to state for the record at this point, I am not being paid by Vasa for this interview. The Vasa is really the best equipment on the market for swimmers to develop good habits and strength.

Vasa: How would you describe the “learning curve” in regard to swimming on the Vasa Trainer?
Terry: My opinion wouldn’t carry much weight on this issue but I can tell you my coach, who was a professional triathlon contender, estimated my learning curve was cut in half. I had one advantage in that I never swam before doing triathlon. So, I had no bad habits to overcome. I was the perfect blank slate.

Vasa: Which readouts on the Vasa Ergometer monitor were most valuable & why?
Terry: I really like the meter count. On a long workout in a pool it’s easy to lose track of the distance you swim. On a Vasa [Ergometer], I would simply look down.

Vasa: What function will the Vasa Ergometer play in your overall training program in the future?
Terry: As I get stronger I will set the damper door higher and I can measure output to determine if I should increase my cadence at race time. The Vasa is perfect for measuring strength to determine if you should increase output.

Vasa: Can you provide a basic summary of your dryland swim training workouts?
Terry: Well, I am an amateur competitor, so I am sure there are tougher regiments.

• I do 50-meter sprints twice a week for 45 minutes. 50 meters fast, 50 meters at my 2.6 mile pace.
• I do a long swim, 2.6 miles once a week keeping my heart rate slow and working on building endurance.
• As I get near a race where I am actually in the water, I do the Vasa once a week, sprints, and hit the pool twice a week.

Vasa: Do you have any more indoor Ironman races scheduled for this year?
Terry: I am a member of the SEAA and will submit a time this year. My coach and my sponsor are putting in for a bye to the Ironman in Hawaii for 2006 based on the fact my story is so remarkable and inspirational. If I get it, I will die! Could you imagine a 33 year old beating clinical obesity by losing 100 pounds of body fat to one day complete the Ironman in Hawaii. I may never be the fastest guy in triathlon, but I am hoping to really inspire people and show them nothing is out of their reach. If I get it, look for the “100” on the back of the running shorts.

Vasa: Do you foresee indoor triathlons becoming mainstream?
Terry: Absolutely. People can now do triathlon in any part of the world. You don't have to live in an area of the world with 300 days a year of sun. It also is a lot of fun and opens the sport up to everyone. You can actually be 50 pounds overweight and train without injury.

Vasa: If you were to give 3 TIPS to a heavier person looking to get into triathlons, what would they be?
Terry:

1. You are the magic ingredient. I used to look for the magic ingredient to getting fit. I one day realized that all the diet and exercise programs that I tried and failed had one thing in common, me. I had to accept the fact that I failed my diet. It didn’t fail me. I am the magic ingredient to succeeding, not my tools.
2. Make time your friend, not your enemy. So many people try to get fit over night. I didn’t wake up at 100 pounds overweight and tell myself in six months I was going to be in a triathlon. I literally figured out at the rate I was losing I would need 3 years to get where I wanted to be. I surrendered my expectations to reality, and embraced the 36-month journey.
3. You Can. I am being invited all over the place to tell my story. I have only one hope when I leave a room or TV interview; that the people really hear and believe the words “You can.” It’s ironic; our belief in two little words hold so much power over our destiny.

Interviewed by Karen Bisbee, Vasa Editor

Editor’s Note:
While many clubs host Indoor Triathlons to challenge and motivate members in the “comfortable” setting of the club, you can do all 3 sports in the comfort of your home. This three-sport event is very similar to the traditional “outdoor” triathlon with a few minor differences. The biggest one being that the race takes place on all stationary or indoor equipment.

Although the “traditional” triathlon has grown in popularity over the last several years, it does have its limitations to the mainstream market. This is a sport that typically requires high-tech gear, costly travel expenses, and escalating entry fees – not to mention dodging traffic. The Indoor Triathlon offers anyone the unique opportunity to get involved without being overwhelmed from the onset. The equipment is provided and the races are usually much shorter making it more rewarding for the first time contender. It also provides seasoned veterans the opportunity to stimulate their competitive nature on a different level.

Do you want to test-drive a Vasa Ergometer or Vasa Trainer? We have established a growing network of Vasa Demonstration Centers around the world for our customers to ‘try before you buy”. Click here to find a center near you.

Online tours are also available. You’ll find informative videos on everything from functional strength exercises to improving stroke technique for each model.

Don’t forget, we still offer a full 90-day Customer Satisfaction Guarantee. Try a Vasa Ergometer or Vasa Trainer in your own home, club, or school for 90 days to make sure it’s the right equipment for you. If you’re not happy in any way, send it back for a full product refund. We’re confident you will not be disappointed!

How fast can you swim a 100 meters on DRY LAND? Using the Vasa Ergometer you can swim 100 meters for time … without getting wet!

At the American Swim Coaches Association (ASCA) Annual Conference this past October, we hosted a Vasa 100 meter Challenge. The event was a huge success laying the foundation for many more races to follow.

Since this event coincided with the FINA World Short Course Championships in Indiana, there were plenty of eager swimmers and coaches on hand to put their skills to the test. We have compiled the results and created an online system for viewing and tracking the “World Rankings” of this event. There is a Male and Female division with age categories.

The rules are simple: Using a proper freestyle or butterfly stroke, swim a hundred meters on the Vasa Ergometer. The precise electronic monitor will track your time and distance. Times for set distances on the Vasa Ergometer compare well to swimming with a pull-buoy, without a start and without flip turns. For a full summary of all the features available on the Vasa Ergometer and monitor, click here.

To view the World Rankings, get instructions, or post your own time, click here.

The Vasa Ergometer and Vasa Trainer will be featured at several events in the next few months. If you live nearby or will be in the area, please visit. If you’re up for a race, we welcome you to post your own time by doing the “Vasa 100 Meter Challenge”.

For details on any of these events, click here. New events will be listed as they are scheduled.

Need a little more competition in your Vasa Ergometer workouts? Here are a few ways to spice it up:

1. Take the 100m Challenge: Set up your own race and record your time. For the full details, click here.
2. Set a Personal Best Record: What’s your favorite distance? Set the distance and work to beat that time.
3. Race side by side: Have a few Vasa Ergometers at the club? Hop on with a buddy and create your own race! Ready…set…go!
4. Indoor triathlon: If you have access to a Vasa Ergometer, Stationary Bike, and Treadmill – host you’re your own triathlon. Pick a time (or distance) for each event and log your total time (or distance). This is a great way to cross train or just keep training fun.

Many of us have accumulated various exercise training “gadgets” over the years. Thanks to suggestions from coaches, athletes, and our own experimentation, we have created a list of popular items that can be used in conjunction with or as a complement to your Vasa Trainer exercises.

If you have others to add, please let us know at:

Training Aid: MEDICINE BALL

Exercise: Plyometric Squats with heavy ball
Target: Explosive Leg Power & Core
Description: Assume the Squat position on the Vasa Trainer, on your back with your feet on the foot platform. Extend your arms out in front of you while holding a heavy ball above your chest. (CAUTION: use a heavy ball weight appropriate for your fitness level.) Perform PLYOMETRIC SQUATS while keeping the ball directly above your chest. The momentum of the ball will force it to travel toward your head and feet accordingly. You will need to engage your core muscles to stabilize the ball above your chest.

Training Aid: INDO BOARD® BALANCE TRAINER

Exercise: Many options at www.indoboard.com
Target: Balance, Coordination, Core muscles, and more
Description: If you want to test your balance skills, this is a MUST HAVE. Incorporate this with your regular Vasa workout for amazing results.

Training Aid: BALANCE PAD

Exercise: Freestyle with hip rotation – Version 1
Target: Core & Hip Rotation
Description: Place a balance pad (i.e. Airex® Balance Pad) on the bench and get into your starting freestyle position. The pad will create an unstable surface requiring you to engage your core. At the same time, it will allow you to slightly rotate your hips.

Training Aid: BALANCE BEAM PAD

Exercise: Freestyle with hip rotation – Version 2
Target: Core & Hip Rotation
Description: This is the same as the “Version 1” above except with a different pad. The balance beam pad (i.e. Airex® Balance Beam or Aeromat™ Balance Beam) is a much narrower surface area creating a bigger challenge.

Training Aid: HALF ROUND FOAM PAD

Exercise: Freestyle with hip rotation – Version 3
Target: Core & Hip Rotation
Description: The most challenging exercise for advanced users only! To really test your balance and work your core, add a half round pad (a narrow strip of dense foam) to lift you 3” off the bench level creating an extremely difficult exercise. We suggest to you a “safety belt” of sorts to ensure you do not fall off.

Q: I have been going on surf vacations for several years. My recent few trips have been disappointing due to my fitness level. I can only stay in the water a few hours because I’m just too tired to paddle. I have seen your products advertised for years now and am finally ready to buy but need a little help. Which machine is better for getting an old body back into surfing shape? E. Michaels, Phoenix, AZ

A:The Vasa Ergometer and Vasa Trainer are both excellent choices to help surfers gain endurance and strength to surf longer and stronger. Each machine also provides a valuable tool to perfect paddle technique (often overlooked) and rehabilitation should you ever need it. The best way to determine which machine is best for you is to decide how you want to train. Each machine is designed to replicate a fluid paddle motion, however they are different in function and feel.

The Vasa Ergometer designed with a fan wheel is ideal for cardiovascular endurance training. Paddle on your Ergometer for as long as you like at a setting that feels just like being in the water. If you prefer to work on short bursts of power (i.e. to catch a wave) you can do that too by setting the damper door at a higher level. Click here to view the Vasa Ergometer virtual tour.

Included with every Vasa Ergometer is a precise electronic monitor that provides instant feedback for: time; distance; pace; stroke rate; right & left arm force; and watts. Having this digital element is a nice way to keep track of workouts, evaluate your progress, and stay motivated!

The Vasa Trainer is ideal for strength training allowing you to work your entire body with over 200 functional exercises. This machine works by lifting your body weight up the inclined monorail and then lowering it back down. If you want your workouts to be filled with surf-specific strength building exercises, this is the perfect machine. We have created a surf circuit consisting of 10 exercises to get you surf fit!

In summary, if you envision an endurance workout of continuous realistic paddling with results displayed on a precise electronic monitor, the Vasa Ergometer is the best choice. If you think more of a surf-specific strength training routine is a better fit for you, I would recommend the Vasa Trainer.

For more details on both the Vasa Trainer and the Vasa Ergometer, please visit us at: www.vasatrainer.com.

Haley Cope, FINA World Short Course Champion

As a member of the 2004 Olympic Team and World Short Course Champion in the 50m and 100 Back, Haley Cope has proven that her training is paying off. We talked with her recently about how the Vasa Trainer has played a part.

Vasa: How often per week do you use the Vasa Trainer?
HC: I generally use the Vasa about three times a week after I've completed my weight routine.

Vasa: Which Vasa Trainer exercises do you do each session and how many reps and sets of each?
HC: My favorite exercise on the Vasa Trainer is the Super Ab Crunch. I like to do three sets of 8-10 reps with a hefty amount of resistance. I also like the leg plyometrics with both legs. For that exercise I'll typically do four sets of eight with a short 20 second rest between sets. For the swimming part of my Vasa routine, I warm up with about 3-5 minutes of "fly" before moving on to my sprints. For my sprints I'll do 2 sets of fly and two sets of free. Each set is one minute all out, followed by two minutes of rest.

Vasa: Why do certain exercises help you swim faster, gain more endurance, prevent injury, etc?
HC: I've noticed that the fly exercises make a difference in how I feel coming home in a race. I use the freestyle sprints to work on the catch portion of my stroke. The leg plyometrics are great for pushing off the wall after a turn, and the super crunches are in there so I can coordinate everything else.

Vasa: Have you made specific improvements in your race times since using the Vasa Trainer? If so, which events and by how much time?
HC: I think my biggest improvement has come in my 100 Fly which has gotten to be about a half of a second faster. I've actually had more significant drops in the 200 backstroke along the lines of 2 seconds but I had a lot more room for improvement in that event. My 100 Back has dropped by about 2 tenths, and my freestyle times are consistently faster without rest.

Vasa: What is your biggest challenge in training / racing and how do you overcome it?
HC: My biggest challenge is always motivation. I currently train by myself and it can be just awful to keep going without someone there to push you. When I feel myself starting to slow down I try to think about why I'm there in the first place. I love swimming and I love the sense of accomplishment when I complete a difficult task. Knowing from experience that a good effort will make me happier usually gets me moving again.

Vasa: Who has been the most influential person in your career and why?
HC: Far and away my husband has been the most influential person in my career. He's been there since the beginning and always supported all of my goals no matter how crazy they seemed.

Vasa: How did you discover the Vasa Trainer and how has it benefited you?
HC: I guess I've always known about the Vasa Trainer, but my first experiences with one were in college.

Vasa: Specifically, why should swimmers use the Vasa Trainer?
HC: I think that the Vasa Trainer is good for swimmers because of the volume of training that we need to be competitive. Having an alternative way to exercise is a great way to keep things fresh. And you don't have to get wet!

Vasa: What would you recommend as the ideal Vasa Trainer workout for swimmers to get faster?
HC: I think that they would need to talk to their coaches about that question. Everyone has different weaknesses that can be addressed with the Vasa Trainer.

Vasa: What's your advice for staying motivated and focused on goals for training and racing?
HC: My biggest two pieces of advice are: Find a way to make it fun and remember why you are there in the first place.

Recent racing results
2004 FINA World Short Course Championship:
1st place – 100m BACK
1st place – 50m BACK
2nd place – 400m Medley Relay

2004 Olympic Games:
8th place – 100m BACK

Previous Noteworthy Feats
• Two time World Champion
• Four time National Champion
• NCAA All American
• NVAL All Star team member

Active family members discover the “hidden” benefits of the Vasa Trainer

Peter Heyburn, a personal trainer, along with his wife, a physical therapist, were looking to establish a resistance program for their 11-year-old daughter who swims competitively. They quickly ruled out a free weight program, as that would require constant supervision and allows too much room for error potentially resulting in injury. In researching the most effective and safe systems, they soon discovered the Vasa Trainer. Now the whole family is enjoying the “hidden” benefits.

“I have had my Vasa for over a month now and I wanted to say how pleased I am with it. I only wish I had discovered it earlier! All my family now uses it, which is pretty good since it was originally bought for my daughter to assist her swimming. I thought you might appreciate some positive feedback!”

Here is some additional feedback from Peter:

Vasa: What type of workout does your daughter do on the Vasa Trainer?
PH: Emily uses the Competitive Swimmers Circuit, which is a pretty good start. I encourage her to select other exercises to keep her interest up (for example do the chest fly instead of chest press). This encourages her to use the manual.... which is very good by the way! Some of her favorites are the pull-ups and ab crunches.

Vasa: How many days a week does your daughter workout on the Vasa Trainer?
PH: She trains 3 full sessions of the Competitive Swimmers Circuit per week. On the other days she will do 15 minutes of selected exercises. She normally works out four times per week (max of five days).

Vasa: How did you discover it was beneficial for the rest of the family?
PH: I started using it and saw the effect on my body. I like the controlled range of movement plus the simplicity. I was surprised at how good of a workout I was getting without having to use the traditional range of free weight exercises!

Emily has a twin brother who is the Irish #1 U12 tennis player who also uses the Vasa. They do basically the same program as they take turns. Since they are both competitive, they push each other.

Vasa: How do you choose your exercises for each workout?
PH: We tend to select exercises from the manual. For example, if I am working on the chest, I will select exercises from the chest section. The beauty of the Vasa is that you can make each exercise more or less challenging by increasing or decreasing height, adding weight or position (kneeling). So many variations!

Do you have an inspirational Vasa Trainer success story? Have you thought of some innovative uses for the Vasa Trainer? Would you like to share your training or technique tips? Praise or constructive criticism? Please be sure to tell us. Please send your email to our newsletter editor, Karen Bisbee:

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