Pete's Coaching Blog

2011 San Carlos Sprint Triathlon

2011-11-21T12:55:00.001-08:00

Another BT Workout and New Ideas

2011-11-10T07:26:00.000-08:00

A plan coming together

2011-11-08T14:00:00.001-08:00

5 Best Exercises for Youths

2011-11-08T13:56:00.001-08:00

Some great ideas from the Band Man.

Summer Vacation

2011-08-18T09:21:00.000-07:00

Had 4 weeks off and loved every minute of it....well except when I slammed into a deer on the PA Turnpike after returning to PA from D.C.. Luckily no one was hurt. Here are a few shots of the family trip. Not much training went on but I was able to ride with the Presque Isle Cycling Club around the peninsula. Great riders there and real good guys who can really put the hammer down. They don't mess around. Really enjoyed being able to red line it with like minded riders even if it were only a couple times. I am sure to be back next summer to see if I can hang with them again. Anyways,,,,here are just a few pics. Hope to add some more.

David Rosa Wins Nationals XC MTB Portugal

2011-08-18T09:12:00.001-07:00

Congratulations to David Rosa for winning the Portugal National Championships in XC Mountain biking. Big accomplishment and he worked exceptionally hard for this. David is just one of my clients who have used the Performance Management Chart and weekly TSS goals to his advantage this year.

Lost Fitness

2011-08-18T09:02:00.000-07:00

Today's Bike Workout

2011-06-17T11:54:00.001-07:00

Haven't posted any WKO+ computrainer sessions in a while. I am quite happy with my progress on the bike lately. I have been training consistently but not excessively. Only one long ride per month.

Nutrition and Losing Weight

2011-06-08T10:57:00.001-07:00

When it comes to performance I would have to rank nutrition right up there in importance with rest/recovery & training regiment. The fact is nutrition is as much of a behavioral response to one's environment as it is a conscious decision to begin to make more healthy dietary choices. Everyone's weight is going to fluctuate but the goal is to stay within 5-8 lbs of your ideal racing weight. I believe there are so many factors that come into play when attempting to do this that just saying "make proper dietary choices." is a bit like saying "train hard". What does that actually mean?

Making proper dietary choices is based on the individual. Nine times out of ten, you know what it is you are doing that is preventing you from being at a weight you feel comfortable with. I have found that most individuals make very healthy choices throughout 95% of the day but then make one or two very unhealthy choices during the remaining 5%. These one or two unhealthy choices seem to come at the end of the day for most....when they have extra time on their hands and are able to relax.

Once you identify what those one or two poor decisions are, do your best to set yourself up for success during those times. Avoid buying those foods in the first place. Be more mindfull of when it is you are making poor dietary choices. Surround yourself with those that make healthy choices at work and during social events. The list goes on and on. The real solution is to sit down and honestly identify those one or two poor choices you are making and then set out to minimize this behavior. It is not easy since this behavior is usually serving a purpose and in most cases it is not nutritional in origin. Many times we eat mindlessly in order to comfort ourselves or reduce anxiety. It helps to think of food as fuel rather than comfort. If you are thinking of food as comfort it helps to identify other ways to comfort yourself though activity (reading/music/learning a new skill....).

Insights from today's ride.

2011-04-29T09:52:00.001-07:00

Which Wetsuit to Buy?

2011-04-29T08:53:00.001-07:00

I get this question a lot from my athletes that I coach. I have recently been reading about blueseventy's new wetsuit designs which are made for certain types of swimmers. If you legs sink in the water as mine do, you will want to buy Blue Seventy's Axis

If you are fortunate enough to have a more perfect body position in the water then you best bet is to choose the Blue Seventy Helix

These new suits aren't a bunch of hype or gimmicks either. They have been specifically designed to help facilitate a better body position in the water depending on your individual position.

I offer video taping to all my athletes who are able to meet up with me at my home training grounds in Arizona to help determine which body position they tend to have. Most of those who have swam competitively in the past naturally have a better body position in the water. Unless you are a natural swimmer the rest tend to be like me and drag their legs behind them which causes unnecessary drag and effort to swim at the same speed as one with a better body position in the water. The blueseventy axis is designed to have less buoyancy up front and more in the lower leg area which helps to lift your legs a bit more. However, if you are a natural swimmer with good body positioning in the water you will want the Helix which is more evenly constructed in terms of delivering buoyancy throughout the entire body.

Free App. Turns Your Phone Into GPS Run Device

2011-04-21T08:32:00.000-07:00

For all those who have been on the line about buying a Garmin or Polar run device the wait is over. Here is a free application you can download onto your phone and use it as a GPS run device. I tried it this morning and it seems to work fine. Keeps track of average speed, calories, distance, and even tracks your course. It is free so give it a try. I really like it.

The Sport of Psychology

2011-04-13T14:27:00.000-07:00

This is a great video summarizing what sport psychology is all about. Using psychology in sports is most likely the single most neglected performance enhancement strategy available to athletes. Training the mind for optimum performance is equally important as training the body. Setting goals, identifying mental limiters, and creating intervention strategies which are worked on daily to correct limiters is what sports psychology is all about.

Recent Trip

2011-03-31T11:33:00.000-07:00

These are pictures of my recent trip to San Carlos, Sonora, Mexico. What a beautiful location and definitely a triathlete's training paradise here with year round training opportunities with the Sea of Cortez in your front yard and the mountains in your back yard.

Last Night's Workout

2011-03-31T11:29:00.001-07:00

Just wanted to post last nights workout. It is a love hate thing for me with tempo rides on the trainer. I love what they do for my cycling ability....but I hate the pain they put me through.

BTS Athlete, David Rosa, Wins the Vela de Rans Elite Mountain Bike Race in Portugal This Past Weekend.

2011-03-21T14:53:00.000-07:00

David had a stellar performance this past weekend. Watch David here winning the Vela de Rans.

2011-03-10T07:35:00.000-08:00

On-Line Coaching:
I have been a coach now for over five years and really feel that my services are a great value to those serious about achieving their fitness and athletic goals. I was thinking...here I have this great service that is getting results for those I am currently coaching. I just wish more people knew about it or could experience it to discover what I and my athletes already know.

How can I share this with others who maybe new to on-line coaching, may not trust it or have faith in it and/or have become dissatisfied with their current coach because he or she does not put the time, effort, and attention into their program that they feel is necessary for them to stay motivated and progressing forward.

Coaching Philosophy:
I view coaching as being a partner with the athlete. As a coach, I view myself as helping to facilitate and challenge the growth of the athlete in both their physical and mental limits. Continuously consulting with the athlete concerning progress, workouts, and challenges takes time but it is what coaching is all about. There is nothing more exciting to see when an athlete accomplishes something they previously thought impossible.

Coaching Method:
I use a multi-modal approach to coaching in which I take the best aspects of various methodologies and combine them to fit each individual athlete's specific limitations. I put a great deal of faith into "the numbers" and track all clients' Training Stress Scores (TSS), Chronic Training Loads (CTL), and Training Stress Balance (TSB) for all activities.

What Sets Me Apart From Other Coaches:
This is in-part related to my training methodology. I take the time to create incrementally increased weekly TSS goals for all athletes as part of their annual training plan. These TSS goals are then run through a program that projects your estimated level of fitness for up to 3-months out. If you follow the program and reach your weekly TSS goals you will arrive at your projected fitness level. However, it is common to have to adjust TSS goals based on each athlete's progress and ability to handle greater loads. As athletes enter their workouts via Trainingpeaks.com their actual weekly totals are loaded onto their training calendar and then compared with their planned weekly TSS goal.

"Okay, I Don't Understand TSS/CTL/TSB...I Just Want To Train."
That is why you have a coach. I worry about your data and all you need to do is enter your duration, heart rate and/or power/pace info, and I take care of the rest.

How Can This Be Accomplished On-Line?
It is really quite simple. I have listed the process below:
1) Goal Development via phone.

2) Annual Training Plan Development. Including TSS and CTL projections done by coach and centered around your goals.

3) Daily workouts developed each with an individual purpose to move you closer to your goal. These workouts are automatically emailed to you.

4) Each individual receives their own Performance Management Chart which displays and tracks their training progress.

On-line coaching is quite effective in terms of goal achievement and bang for your training buck.

1) Considering that personal training usually runs $50.00 to $75.00 per hour at 2-3 sessions per week and on-line training runs commonly for $200.00-$350.00 per month with 7 training sessions or more per week.

2) Your coach is always available for questions or concerns via email or phone.

3) Progress and data are tracked and quantified on a weekly basis by athletes estimating their efforts or by downloading their workouts from their power meter and swim and run devices.

Hopefully this brief description of how on-line coaching works will allow you to make a better decision in terms of achieving your goals.

I realize that you may still have more questions about on-line training and how this all works...so feel free to email me at pjtriman@juno.com with any further questions you may have. No question is to trivial so don't be shy about asking...

David Rosa Competing at Portugal National Championships

2011-03-04T10:05:00.000-08:00

This is a video clip of David Rosa (Elite MTB XC) competing for the Portugal National Championships last year. I have been coaching David on and off for over a year now and he is showing great progress in his 30 second, 1 minute, 5 minute, and 20 minute power. David's goal is to qualify for the 2012 Olympic Games in London for his home country of Portugal. David will have his sights set on July to best his last year's effort at this same race featured in the above video. David is shown at 8 minutes 4 seconds into this clip.

This clip pretty much sums up my high school basketball experience.

2011-03-04T08:14:00.000-08:00

Tempo Ride

2011-03-01T16:52:00.001-08:00

ME
I have been lately making good use of my computrainer as this file suggests. I love doing my tempo rides and interval workouts on my computrainer which allows me to get in extreme quality no matter what the weather or time of day. I have been gradually increasing my duration on my tempo rides while pretty much keeping the same intensity.

Get A Power Meter:
A power meter is invaluable in so many ways in both training and racing. Looking at the data isn't really that complicated as it looks but just like looking at an IQ test or other test data from various disciplines,,,, a power meter will quantify your experience on the bike and either validates or refutes what you are suspecting in terms of improvements, performance, strengths, and limiters.
All this analysis isn't quantum physics although it may seem quite complicated at first.

Coaching
Over the years I have really grown to love this aspect of coaching as it provides some hard evidence and objectivity to an otherwise very subjective task. Being a psychologist as well, I see a great deal of overlap when using data to make recommendations and conclusions. You have to look at the whole athlete and not just the data alone when making training decisions.

Coaching:
With my athletes I use a very time intensive method which is designed to track weekly TSS totals and compare those with the TSS goals I have set for them. I also track how they are feeling based on the volume of training and if it seems they are overly fatigued we re-calculate their TSS goals and TSS progression with a one of a kind program designed to predict future CTL based on TSS totals. This is all coordinated with their race schedule and annual training plan. Athletes update me on EVERY workout and I review EVERY workout to see their comments and get their feedback. Then based on all the data, athlete feedback, goals, and race schedule I then adjust their plan as we progress. There are continual revisions to their schedules as well as TSS goals but I find that this keeps everyone on the same page and progressing forward.

What To Do With Race Shirts? Make A Quilt!

2011-02-16T08:35:00.001-08:00

I recently decided to clean out my closets and realized how many race shirts I had collected over the years. Outside of giving them away I had heard of others having their shirts made into a quilt. I thought this was an excellent idea and decided to have one made. I have a lot of memories wrapped up in my shirts. They represent a great deal of work and emotions from all my races spanning back to high school and collegiate track and field events all the way through my cycling and triathlon events of today. I really could't part with those shirts. So having a quilt made the most sense from an emotional standpoint but also from a recycling standpoint. Why waste all that material? These quilts don't come cheap but in my opinion they are well worth it. Here is a picture of my quilt which is in the process of being constructed.

Plyometric Progressions

2011-02-14T08:04:00.000-08:00

Behavior Modification & Losing Weight

2011-02-09T13:06:00.000-08:00

Here is a great little android application one can use when attempting to change a certain repetitive behavior. The application is free and is called "Buzz Clock"

This application is free and was initially intended to remind busy individuals of commitments or time schedules. However, this application can also be used to create a sense of mindfulness and adherence to targeted behavioral goals.

It is basically an application that sets your phone to buzz at regular or intermittent intervals. Once you have decided on your target behavior set your phone to buzz randomly and/or on regular intervals throughout the day. Every time the phone goes off it will reinforce your behavioral change creating positive momentum and help keep you more on track. Studies have shown that these simple reminders go a long way in terms of keeping individuals on track with behavioral changes and goals.

Resistance Training Isn't Just Found In The Gym

2011-02-09T10:42:00.000-08:00

It is commonly known that in physics the harder or faster one pushes against an object the more resistance is produced in the opposite direction. We commonly accept this without even thinking about it. However, there also exists another form of resistance in the field of psychology or behaviorism. That rule is simply; The harder one tries to push someone else to perform a certain behavior the harder the other person will push back with the exact opposite behavior. In other words, the more you want someone to do a certain thing the more that person feels compelled to do the exact opposite. This phenomenon is usually exacerbated when there are emotions and relationships involved.

Examples of this are usually seen among interactions parents have with their children. However, these interactions are far from being limited to paren/child interactions. For example, have you ever tried to coach your son or daughter? This is a typical situation that most parents find themselves in. Wanting to pass down that knowledge they have gained to their kids. Usually, the son or daughter fights this tooth and nail. As a parent, you don't realize that this is not a personal issue against you but rather your child's natural reaction towards feeling controlled. Some of the best coaches out there have resorted to hiring fellow coaches in order to coach their own kids for this reason alone.

Spouses also will experience this "resistance" phenomenon in similar ways. One spouse pushes the other to become more fit or eat healthier and what inevitably occurs is the exact opposite behavior. Again, the resistance is not as much as being intentionally defiant as it is being a normal human reaction to someone exerting pressure on another. It really doesn't matter if that pressure is intended for the benefit of the other person. It will be perceived as unwanted and the resistance phenomenon will take hold.

Resistance training in the psychological sense is akin to resistance training in the physical sense. The more you push the other person the more resistance is created. The individual you are trying to help actually builds up a negative reaction to your efforts. This is not just true in parenting circles but also in all those relationships you find yourself in.

It is much better to lead or pull than to push. Pushing someone in your direction will only lead to more resistance on their part. However, using that person's already present momentum to move them forward in a more correct direction is much more efficient strategy and produces greater results in less time.

I Guess I Am A "Recovering Triathlete"

2011-02-03T11:11:00.000-08:00

Having time to reflect on myself and my views concerning the sport of triathlon, I have come to the conclusion that I am what I would call a "Recovering Triathlete". Much like other addictions, you can not really grow as an individual until you admit you have had a problem. Too much of a good thing is not good.

At the same time you don't want to throw the baby out with the bath water. Triathlon is in fact a great sport and offers a great many positive outcomes both physically and psychologically speaking. I guess my main concern is that the negatives not be overlooked either. With the athletes I coach and those I come into contact with I feel it is my duty to not only share with them my passion for triathlon but also make them aware of the pitfalls of the sport.

It helps to initially define what it is you want to get out of the sport when you realize you have fallen in love with it. It is very intoxicating when you see your performances improve over time. The bar will inevitably be raised higher and higher. Before you get caught up in the competitive drive of it all it is important to keep everything in perspective.

WSJ.Com Article

2011-02-02T12:20:00.000-08:00

I have to admit even I was a bit surprised when Wall Street Journal.com called to interview me concerning my post/article below entitled "Divorce by Triathlon". Here is the WSJ.com article.

Having now read it I am even more convinced that Olympic and Sprint triathlons are the way to go when it comes to enjoying a healthy and competitive life style. Unfortunately, all too often I see or hear about those who have spent years piling on the miles in their quest for age group supremacy in the 70.3 and full Ironman events.

In fact, I was one of those individuals myself. Not that wanting to be the best you can be at something is a bad thing. It isn't. However, please take a look at the sacrifices you are making in order to get there. Some may not be so obvious to you at this point in your life but maybe painfully so at a later point in time.

Multi File Quadrant Analysis and Recommendations

2011-01-28T08:04:00.000-08:00

It has been a while since I did one of these but I am reminded of the important aspects a simple multi-file quadrant analysis can reveal. For those not familiar with quadrant analysis and what each quadrant represents from a neuromuscular standpoint please visit this link.

This file is from an elite European professional mountain biker whom I am training. We track his training stress on a weekly basis and have set training stress goals for him to reach. Main thing is to make sure he doesn't over do things before he comes to nationals this year in July.

He is looking to improve his limiters and race his strengths. Here in the graph above we see that his strength lies in low cadence/high force output. He is a great hill climber so he can produce a good deal of force at a low cadence which implies that he has a good mix of slow twitch and fast twitch muscles. How much of each no one really knows without doing a biopsy of the muscle fiber. Either way, it is important to know where his strengths lies and even more important to know what to do about improving his limiter.

Speaking of limiter,,,,that would happen to be his ability to maintain his power output over time. Please See Power Profile Below. He is a great climber, his limiter seems to be his sprinting ability when compared to other cyclists. He is quite able to get up to speed but has difficulty maintaining that speed on the flats. He relies heavily on a lower cadence after reaching top speed and may want to consider increasing his cadence earlier on in his all out efforts. Once up to speed you can see that he attempts to maintain that speed by shifting his time over to quadrant I (high cadence/high force)and does a pretty good job of it....

Based on this analysis it is recommended that he improve his force at high cadence on the bike (Quadrant I). This is referring to his fast twitch muscle fibers. Enhancing those fast twitch muscle fibers through the use of limited plyometrics in the gym along with continued 1 minute efforts should help bridge the gap for this highly motivated mountain biker.

Mike Boyle On Solutions for Muscular Imbalances

2011-01-27T08:17:00.000-08:00

Mike is really on the cutting edge of training not just professional athletes but also kids. His insights into how to go about fixing common problems such as lower back pain and knee pain are quite interesting and valuable.

My Favorite Movement (Kettlebell Shots)

2011-01-24T09:57:00.000-08:00

This is Dave Schmit (The Band Man). This guy is full of great ideas. I love this kettelbell movement and Dave throws in an even more difficult element with his band. Check out Dave's site as it is loaded with great exercises like this. You can tell this guy really loves what he is doing and it shows in his presentation and his athletic build.

Bio-Mechanics of Running

2011-01-21T11:17:00.000-08:00

Lance's Swim Analysis

2011-01-21T08:24:00.000-08:00

Swim Analysis

2010-12-22T11:26:00.000-08:00

Open Water Swim Practice :))

2010-08-01T17:12:00.001-07:00

Endurance Athlete Weight Training Workout

2010-07-24T05:02:00.000-07:00

A good quick workout for not just endurance athletes but for all athletes is listed below. I have been doing this workout 1-2 times per week. It is quick and really gets down to business in terms of building strength, stamina, and does not build bulk.

Warm-up: (In this order)
1) Foam roll
2) Stretch

Complete step 3 and 4 2 x's with 1 minute rest between sets and exercises.
3) Lateral Side Steps (With inner tube.) 2 x 60 steps left and right side combined.
4) Jumping Rope 1-4 minutes x 2 sets

Main Set:
1-Arm Kettle Bell/Dumbbell Swings 2 x 25 reps. Rest 1 minute between sets.

Dead Lift 2 x 15 reps. Rest 2 minutes between sets.

The final 2 exercises are to be done as a superset with limited rest between sets. I like to rest 15-30 seconds between these but some can go straight on through with rest. Rest enough to be able to complete the superset.

Super-Set:
Chin-Ups 1 x 5-10 reps depending on ability & Push-Ups OR Dips 1 x 5-15 reps depending on ability. Keep alternating chin-ups with push-ups with limited rest until you complete 3-4 rounds.

Cool Down: In This Order.

1) Foam Roll
2) Stretch

YOU ARE DONE!

This workout takes about 30 minutes with most of the time being spent warming up. Also,,,I like to complete my dead lifts with the device below. I am not a big fan of straight Olympic bar dead lifts as they require perfect form to avoid injury and most don't have perfect form especially when fatigued. I like to use a TRAP BAR which is the method I recommend and prefer when it comes to dead lifting.

Got Motivation?

2010-07-12T07:20:00.000-07:00

Divorce by Triathlon

2010-07-11T10:36:00.000-07:00

Being a psychologist in addition to being a health/fitness coach I tend to always be analyzing human behavior and what motivates individuals to do what they do. After all, no matter what we do has some sort of benefit to us either directly or indirectly. Skinner was always one of my favorites and I tend to shy towards the behavioristic models/theories of human behavior.

Having had a great deal of training and experience in working with individuals with suicidal tendencies/ideation, I was always aware of the phenomenon of "Suicide By Cop". If you are not familiar with "Suicide by Cop" it is the phrase used for individuals who are suicidal and decide to break a law that will involve police intervention. When the intervention comes in the form of an officer upholding the law the suicidal individual either draws a gun or makes a some sort of threat towards the police that will end in that individual's death. This is obviously a no win situation in that one person who needed help doesn't get it and the officer who is trying to do their job is left with the guilt of taking a life.

Where does triathlon fit into this equation? In reading blogs, knowing, coaching and being a triathlete myself, and combining all this with my background in psychology and behaviorism, I couldn't help but begin to draw some comparisons in this type of human behavior. It is a common and well known fact that Ironman distance triathlons or any ultra distance race (running/cycling) requires a great deal of time, commitment, and dedication to training. Those that take this challenge on know all too well what the are embarking upon. For some, this challenge and level of commitment maybe a way of building their self-esteem, feeling of purpose, feeling of accomplishment, or some combination of all three. For me it was mostly for the feeling of accomplishment and self-esteem. I am sure there were other factors involved that I am still unaware of that were playing a part in possessing me to wake up at 4am and ride my trainer and then run an hour at lunch time, only to bike another 2 hours outside after work. This type of behavior definitely warrants a psychological explanation though. I feel it was mainly a way for me to escape some things I was dealing with at work and also a way to feel that I was progressing in my life. After all, Americans are achievement junkies and I am no different.

Anyways, getting back to the high divorce rate in triathlon/endurance sports. I began to think that some maybe training for a host of reasons. One of them that came to mind is the idea of what I call "Divorce by Triathlon". Much like "Suicide by Cop" the individual begins to cause a situation in their relationship with their significant other that forces the desired result. In this case that result is divorce. When you have an athlete training especially for ironman distances it is not uncommon for them to put in 15-20 hours of training a week for months on end. This puts a great amount of stress on that person's spouse especially if they have kids and a job on top of everything else. Usually, the spouse tolerates this for the race, the triathlete finishes the race, calls themselves an "Ironman", and everyone goes back to life as usual. However, some don't stop there. They find that this lifestyle is quite nice and decide to continue to race and train for future Ironman events. No we are entering into a new realm I believe. This is no longer a one time event but a lifestyle change. Enter "Divorce by Triathlon".

Now there is no end in sight to the individual's training, racing, and time away from their "old" life. Most spouses tolerate this depending on their ability but ultimately the end result is "Divorce by Triathlon". The non-competing spouse becomes frustrated and problems begin. In my opinion it is not fair or reasonable to expect this from one's spouse. I know because I did it and have come to realize that it wasn't worth it.

I feel that some are able to compete at the Ironman distance and live a reasonably normal life. However, I feel these individuals are in the minority. I often wonder how many lonely wives, husbands, children of triathletes are out there wondering when the insanity is going to end. I know this is not going to go over very well with most Ironman distance competitors but I am also here to say that there is a life of excellent and outstanding fitness out there in case YOU decide to follow it. There is no shame in sprint distance or Olympic distance events. The belief that longer is better is in my opinion obsolete at this point IF your goal is to be a healthy individual. You will also find that a great many retired professional triathletes have come to these same conclusions. There is more to life. Being exceptionally fit does not mean you are exceptionally healthy. The two concepts are not the same.

4th of July Weekend

2010-07-02T15:35:00.001-07:00

Just wanted to drop a quick post leading into this 4th of July weekend. I remember last year at this time I was trying to juggle traveling, family obligations, training for the Musselman 70.3 race and basically burning the candle at both ends. Sometimes you don't realize how far you are pushing yourself until you finally take a step back. That is what I decided to do almost exactly one year to this date.

After having a decent performance at 2009 Musselman 70.3 and then running the Presque Isle Duathlon one week later I realized I needed a break. Actually, I realized I needed to drop down in the distances I was competing at for several reasons. I think most come to realizations on their own. People close to me were telling me I was pushing myself too hard but I didn't want to hear it or admit it. Finally, I realized I needed to listen. Since last year I have cut back on my training and focused on being HEALTHY. There is a big difference between being the most fit or the best in your age group and being healthy. I realized that after pushing myself to the extreme and being extremely fit that I was not actually very healthy. Something had to change.

Since last year I returned to the weight room on a consistent basis, only trained on the bike 2-3 times per week, and ran 1-2 times per week and many times didn't run at all. To my surprise my performance on the bike didn't suffer much and I was a much healthier happier individual. My future goals include competing at shorter triathlon and cycling distances and focusing on fun and health rather than winning.

I feel that many out there want to win their age group and that is okay. I also feel that you can be very healthy/happy and still win your age group. However, for me, I needed to sacrifice a great deal to be competitive and after performing to what I thought was my limit I decided to change gears.

As a coach, father and husband I have found my performance in these other areas of my life has substantially improved. I am sure I will return to the sprint and Olympic distances soon but hope to approach these events with a different perspective. I have learned a great deal on how to do this from the athletes I coach. I am greatly impressed by their discipline as well as their consistent ability to surprise not only me but themselves as well.

Lateral Side Step

2010-06-07T09:56:00.000-07:00

foam roller

2010-06-07T06:17:00.000-07:00

PMC and Planning

2010-05-26T05:35:00.001-07:00

Above you will find what I commonly do as a coach with ALL my athletes that desire to get this type of detail and thought put into their training plans. This particular athlete raced an 8 day stage race in Europe last year around the end of May. He is scheduled to do a similar race in Europe but this time on August 30th. So we still have time to build his chronic training load (CTL) at a safe and manageable pace.

Last year his power to weight ratio on the bike was just outstanding. He road beyond his dreams during that stage race and was a top performer in not only his age group but overall. We collaborated quite a lot based on how he was feeling and how his training stress balance (TSB) was responding to this training stress.

The real value of a power meter used in coordination with a program like WKO+ is that we are able to look back at last year and determine what kind of training stress and CTL are required to get a desired result. This athlete does not want to invest the amount of time he did into his training as last year so we were able to come to a compromise on his CTL goal prior to his race. We came up with 63 tss/day for his goal CTL prior to his peak period. We may come in slightly above this or slightly below. However, we feel that we will approach his performances of last year with a CTL approaching 70 tss/day.

Now the hard part...I as a coach will be developing and continuously tweaking his schedule to get him there. As we roll into June and July I hope to partially re-create the type of stress you find in a 5 day stage race that includes over 30,000 feet elevation gain. See profile below:

Hopefully this year he will be able to bring his Power Tap along for a few days of this event. Last year we were concerned about the weight of the wheel and the hassle of brining it. So he decided not to bring it. If your Power Tap is not built into a high end wheel then you will usually find yourself weighing the pros and cons of bringing your Power Tap along or not. In last year's case we decided to go without. Probably a good decision since he is not riding the same course this year. However, if you are going to be riding a similar course year after year and you don't have your Power Tap built into a Zipp 404 or other high end wheel then it is a good idea to make the sacrifice and use the Power Tap wheel. The data gained during these events is invaluable as you prepare for the following years race in terms of identifying and improving your limiters and also realizing the kind of kilojoules needed to complete the event.

PMC and Planning

2010-05-26T05:35:00.000-07:00

Fatigued

2010-05-25T10:41:00.000-07:00

Here is a file analysis of my workout this morning. Based on how I am feeling and also my performance and heart rate data I believe that I am a bit overly fatigued right now.
Based on this workout and the results gained I feel a few changes need to be made in my training. First off, I have been doing weights on the same day as my two hard bike rides. At the beginning of the year I feel this was extremely beneficial. This maybe because my aerobic capacity could not keep up with my muscular endurance and as a result I was not fatiguing my muscles as much as I am today. I was able to then proceed to the gym and put in a good effort. However, As I changed my training to go from 2 x 20 minutes and 5-7 x 5 minute efforts for the week to 2 x 20 min and 1.5 hours of mountain bike climbing (2,300 feet elevation gain), I am quickly beginning to realize that I can no longer maintain the weights on the same day. In addition to this I am beginning to feel that my weight training needs to change from continuous heavy and challenging sessions to more strength maintenance in nature. The primary change that precipitated everything has been the addition of the challenging mountain bike day along with the 2 x 20 min effort and the long 3-4 hour ride on the weekend. At some point I want to bring in the 5-7 minute efforts and keep all other rides. I also want to maintain 2 weight training workouts per week. Again, these weight workouts will most likely become more and more focused on maintaining my strength but also begin to include more plyometric training as I have read and noticed in my own experience that plyometric training seems to enhance and improve overall Functional Threshold Power (FTP).

Again, all this analysis would not be possible without a power meter. I would most likely have continued on with my intervals not knowing that my output (Power) was declining. I most likely would have rationalized away my lower heart rate input (162 bpm rather than my usual 170+ bpm) during a typical 2 x 20 minute effort. And, I would have begun to enter an over trained state. Based on my performance management chart, I am able to corroborate all this data along with how I am feeling and avoid the pitfalls of over training.

Jumping Rope

2010-05-21T15:06:00.000-07:00

Well, the ideas are coming at me hard and fast today. Just finished my strength training workout. Maybe that's why. Strength training has a way of cleansing the body and the mind of impurity.

Anyways, I have a pretty elaborate warm-up that lasts for about 20 minutes before I even slap a plate on the bar. Part of that warm-up includes jumping rope. I am slowly working my way towards 15 minutes non-stop of rope jumping. I have a long way to go though but I am making progress and I like it. At my best cycling and triathlon fitness levels I don't believe I could have even jumped rope for 1 minute straight without having issues. Mainly with breathing but also with foot strength, coordination/balance and the common muscle pains found in most triathletes.

I have read different opinions on jumping rope. It isn't for everyone, but it is hard to argue with an activity that has stood the true test of time. People have been jumping rope in one form or another since 1600B.C.. In modern times it has been used as a method to improve muscular endurance, speed, agility, coordination and aerobic capacity mainly in the sports of boxing, wrestling, and mixed martial arts.

Jumping rope is not an easy activity as most athletes come to find out. You may think you are in excellent shape but I challenge you to try to jump rope for 10 minutes straight. It is not an easy activity. However, jumping rope can be very beneficial to the endurance athlete just as it is to those in power sports. In my opinion jumping rope is a form of plyometric training. If done correctly there is limited stress to the lower limbs (not much more than performing a jumping jack). It can be done just about anywhere. It only requires about a $5.00 investment to join the jump roping club. It improves foot speed, foot strength, coordination, eccentric and concentric muscle reaction and is the single best way for runners to improve their foot strike. After all, it is hard to jump rope with a heel strike. It is pretty much impossible to jump rope if your legs are not directly under your center of gravity.

All in all, jumping rope rules. Not sure why more athletes (endurance or otherwise) don't do it. Might be because it is really really really hard and let's us know what kind of shape we really are in...

Lance vs. Floyd

2010-05-21T14:58:00.000-07:00

My thoughts on this.... I thought riding your bike was supposed to be fun? My hats off to all those clean weekend warriors and Cat 5 to Cat 1 riders never picked up by pro teams. You guys are the real heros of the sport of cycling. Just for the love, hard work, and pure enjoyment of the sport. You keep the sport alive. Pure and simple.

Pacing

2010-05-21T14:40:00.001-07:00

This is a power profile analysis of an athlete who is training for a time trial ascent. I have commented on his pacing as he enjoys to really let loose within the first 3-5 minutes of his 20 minute intervals. As is shown in the illustration he cranked out about 437 watts for 5 seconds at around 15 minutes 20 seconds (3 minutes into his first 20 minute interval). He averaged about 235 watts for this effort. His second 20 minute interval was about 5 watts higher and he averaged 240 watts. He still let loose and hit 380 watts for 10 seconds at around the 40 minute mark (again 3 minutes into his second 20 minute effort) but improved his second 20 minute effort by 5 watts. I usually see the second 20 minute effort decline by 5-10 watts in average power. Is this coincidental? I think not. I feel that even though he red lined things a bit for 10 seconds on his 2nd interval he still stayed below 437 watts. Bottom line is....you pay the price when red lining yourself at the BEGINNING of a time trial. I want him to get habitual about going out easy and finishing strong. If I see him cranking out 437 watts in the final 2 minutes of his 20 minute efforts than that tells me a couple things....One, we probably need to increase his goal wattage for that workout AND two,,,he is learning to pace himself...which is critical to having the time trial performance of your life.

Melting Pot

2010-05-17T10:08:00.000-07:00

I have taken 3 very interesting articles I have read and tried to weld or melt some common threads together from all three. The first article I read was the Sports Illustrated's (SI) article by David Epstein. The main idea that I took away from this article is that, at least to this point in time, genetic factors are not the end all when it comes to sport performance. However, David mentions that genetics play a critical role in how individuals respond to training loads. The SI article goes on to point out that although genetics are important, and that there are some common traits among world record holders at 100 meters as well as elite Kenyan and Ethiopian distance runners, these traits are not consistent across athletes. A big factor in sport performance continues to be training load and environment and how they apply to the INDIVIDUAL.

I then read Alan Couzens' thoughts on training load in his TrainingPeaks.com article. His observations in coaching indicate different types of athletes respond very differently to similar training loads. Alan has found that the athletes he trains respond quite differently to certain training loads when preparing for an Ironman distance triathlon.

Alan's observations and findings correlate quite well with David Epstein's thoughts on this topic. Alan's graph below depicts the amount of TSS/day in terms of Chronic Training Load (CTL) one can handle in order to obtain the desired performance results. Alan's is attempting to quantify and make some sense out of what David Epstein's article brings to light.

Various athletes depending on build and body type, sex, age and experience respond differently to the loads listed above. That explains Alan's wide range of training stress required to complete an Ironman event and/or qualify for Kona. It is possible for a middle of the pack age-grouper to be training as hard as a pro at the same distanced event. Obviously, these two athlete's are going to get entirely different results.

Alan goes on to state in his article that a coach must be intimately aware of how the athlete is responding to the training being prescribed and then make adjustments in his or her program accordingly. Otherwise, the athlete may not be getting the most bang for their training buck. This idea directly ties into David Epstein's article on genetics and training. David states that some athletes respond quite differently to training loads based on genetic factors.

I then came across this IDEA article (May 2010) written by Jason R. Karp Ph.D.. Dr. Karp states in his article:

"Establish your client’s one-repetition maximum (1 RM, the heaviest weight he or she can lift just once) for each muscle group. Have that client do as many repetitions at 80% of 1 RM as possible."
"
< 7 reps: muscle group = > 50% fast-twitch fibers
> 12 reps: muscle group = > 50% slow-twitch fibers
7–12 reps: muscle group = 50-50 fast-twitch and slow-twitch fibers
In addition to the above method, discuss the following with your client:
1. Are you able to do lots of repetitions when lifting weights, or do you fatigue after a few?

If the former, you probably have more slow-twitch fibers. If the latter, you have more fast-twitch fibers.

2. Are you better at sprint and power activities or at endurance activities?

If the former, you have more fast-twitch fibers. If the latter, you have more slow-twitch fibers.

3. Which type of workouts feel easier and more natural: (a) long, aerobic workouts and light weights with lots of reps or (b) sprints and heavy weights with few reps?

If you answered (a), you have more slow-twitch fibers. If you answered (b), you have more fast-twitch fibers.

4. Which workouts do you look forward to more: (a) aerobic/endurance workouts or (b) anaerobic/strength workouts?

If you answered (a), you have more slow-twitch fibers. If you answered (b), you have more fast-twitch fibers. (From observation, people tend to get excited about tasks at which they excel, while they feel more anxious about tasks that are difficult.)"

Based on this article I realized that it may be possible to have a simple test to determine your muscle type. Then, after taking sex, age, and training experience into account set out to develop a program that takes into consideration one's genetic muscle type, sex, age, athletic goals.

For example, if your muscle type is fast twitch type A or B, you are young (Under 40), male, and have a decent amount of training experience, your planned chronic training load (CTL) measured in TSS/day would be on the low end of Alan's scale if training for an Ironman. Alan's scale could be adjusted for cyclists, runners, or triathletes. The main thing is that there is a loosely standardized method of identifying one's physical factors and how they may relate to the amount of training stress require to obtain a desired performance. So in my above example, I would know not to prescribe more than "X" amount of TSS/day to a middle of the pack Ironman triathlete who is larger in build, fast twitched, male, and under 40.

Now, are these ideas going to work every time? Most definitely not. However, at least a coach could consider these things and rather than push you harder and harder to the point of injury,,,realize that you might be one of those athletes that respond better to less training stress. As a coach, I feel it is always best to slowly ramp up the training stress and see what is working based on the athletes feedback. However, if I already have an idea about what an athlete can tolerate I am that much further ahead of the game. I can avoid pushing that athlete too hard and it also reminds me as a coach that everyone one is totally different when it comes to response to training. Again, more is not always better.

Interesting Article

2010-05-14T13:52:00.000-07:00

Read this article

It is a long one but a must read for anyone who trains and/or competes in any sport.

Please leave your comments.

Muscles Used When Pedaling

2010-05-14T08:57:00.001-07:00

The value of these two diagrams created by Stephen Lardson (USA Cycling Coach) is just outstanding. I have gotten several requests for references on this diagram so here is what I have found for those of you doing research projects at university.(Morphed Bianchi Camaleonte IV 2006, Ridley Damocles 2006, Garmin, Mac)

It really lets you know what muscles are working and when during the pedal stroke. One observation I can make is that the hip extensors are used during the power stroke. However the glutes nor hamstrings are neither a dominant muscle group being used during cycling during the POWER STROKE. They are used on the upstroke. One take away with this is that cyclists usually develop strong quads and have weak glutes and hamstrings. You can actually see this if you attend any USA Cycling event and just look at most cyclists body types out there. This is not meant to be a put down to cyclists as I am one myself. However, I often hear cyclists complain of lower back issues and this may be a reason why.

1) Weak Glutes: The gluteus maximus and minumus are two extremely important muscles in terms of structural support and the application of force to either the ground or pedal. They are not dominant in cycling as can be viewed from the diagram above and need to be maintained in the weight room through progressive resistance training.

2) Weak Hamstrings: Again, this muscle group is used in cycling but not as much during the power stroke with the exception of the knee flexor on the upstroke. Again, this muscle group needs to be maintained in the weight room.

Ironically, both muscle groups above are crucial in not just supporting the back but in supporting our entire body structure when we are not on the bike. Cycling is a great sport but it does have some critical detractors that must be identified and compensated for in the weight room. After all, you are sitting down when cycling and those muscles used to support your weight when standing are not being used when cycling. These must be strengthened at the gym through the application of 1-2 strength training sessions specifically designed to maintain these muscle groups.

Most athletes go to the gym in order to strengthen those muscles already used in their sport. In this case you will find cyclists doing squats/leg presses, maybe lunges, and in most cases you won't find cyclists at the weight room at all. This is more of a cultural condition of the sport but I digress and will save this idea for another post.

Basically, cyclists and most other atheletes go to the gym to primarily strengthen those muscles ALREADY used and developed in their chosen sport. Lowered Crossed syndromes develop in that your strong muscles get stronger and the weaker muscles get weaker and tighter. This leads to overuse injuries. Ahh,,,but you say, "I am a triathlete and I get all my muscles worked because I do all three sports." Not so fast. Although sprinting requires glute and hamstring activation, distance running does not. Neither does swimming. So again, you are not working your glutes or your hamstrings while running at slow speeds or swimming. Sorry to break this to you. This is why so many triathletes' bodies begin to break down. They are only working certain muscles in certain planes of motion (Sagittal Plane) in the case of running and cycling. They are neglecting frontal plane or side to side movements for the most part. Frontal plane movement needs to be addressed at the weight room in order for weekend warrior triathletes to continue to compete with fewer injuries.

Whoa, I really got into this one. Sorry about the jumping around but all this stuff ties in together. SO in a nutshell...get your ass to the weight room. You don't have to lift heavy weights and you don't have to neglect your sport's power muscles but please don't neglect the already neglected support muscles.....especially your glutes. Plus,,, just about everyone enjoys seeing a nice butt now and then so join in.

How To Lose 20 lbs.

2010-05-11T10:37:00.000-07:00

I often get the question of how one can "lose weight". Usually most people want to lose at least 10 pounds and quite a few want to lose even more. Exercise is often a great way to start. However, before you even begin to lift that first dumbbell or before you go out to buy your gym membership, you may want to sit down with a friend or a coach and have them ask you a few pointed questions.

GETTING STARTED:
A common question I like to ask a client who is just starting a new way of life is, "Where do you want to be in 3 months?". Then I ask them where are they right now. This usually helps to identify the gap they presently face between where they are now and where they would like to be in 3 months time. I usually use 3 months time since most people have difficulty focusing in on goals that are beyond 3 months in duration. In coordination with this though is identifying your health/fitness "Dream". This is not always easy to develop but is most crucial in staying with a training program. Some want to be able to one day complete a triathlon or marathon. Others may simply want to be able to play with their grand kids. However, it must be something that makes their hair on the arms stand up. It has to scare them a little but also inspire them.

Once we identify their fitness "dream" we can get to work on their gap we can begin to cut things down to size and discuss the feasibility of losing "X" amount of weight in 3 months if that is their goal to get them to their "dream". We also discuss the 2-3 most major obstacles getting in the way of the client's progress. 9 times out of 10 they include some combination of the following three areas of one's life that needs to be adjusted (time management, diet, and exercise). I have found that most individuals over-estimate the amount of exercise they need to do and under-estimate the affects nutrition has on their overall appearance and/or results.

DEVELOPING A PLAN:
Everyone is different but based on a client's response to the initial questions above we usually begin to identify what their "Fitness Dream" is, what is getting in the way of that dream, and how we can begin to develop a plan of attack.

This is where organization and knowing what to do becomes important. When should you push yourself? When should you rest? How long should you rest? All these variables become important to your success. Your plan is much like building a house. If you have a strong motivational foundation you are more likely to continue to do that. If there is one secret in becoming fit and healthy it is consistency in diet and training.

Everyone usually starts out with the best of intentions but ultimately becomes sidelined by either an illness, injury, or outside responsibilities (Job/Family/School). This is where a plan becomes crucial.

Plans can be written on paper or be developed by your coach through any one of the several training platforms available on-line. I like to use Trainingpeaks.com to deliver daily workouts via e-mail to my clients. It is useful as an organizational tool but also as a communication tool. We can track their training and nutritional progress and also find a source of motivational articles and topics at a common source. However, for those of you just starting out and who can't afford a coach you may want to consider keeping a workout log and a diet log on a website and/or in a journal. Be sure to write everything down. After all, what is measured usually improves over time. Be sure to plan in sufficient rest and never add more than 10% to your training volume at any one time. It also helps to continually change up your training intensity and volume on a weekly basis to keep things new and interesting. Again, the most important thing is consistency and small incremental improvements that are powered by your plan, measured, and tied into your fitness/health "dream".

ADJUSTING THE PLAN:
With any plan, it is just that. A guide to your goals. However, things happen and plans are meant to be changed. Changing your plan based on how your body is responding to the training is critical in maintaining your progress and keeping you moving forward. A common mistake with most self-trained individuals is that they get into a training rut and do the same things day in and day out. At first this will work. Unfortunately, over time your body will adapt to this training and you will not get the same bang for your buck when it comes to training time. At this point you or your coach will want to change gears and tweak your plan accordingly.

MAINTAINING YOUR NEW LIFESTYLE:
Once you have made the necessary changes in your plan and you realize you have been now training for 3 months it soon becomes time to re-evaluate your goals. Did you get to where you were trying to go? Are you closer to your "Health/Fitness Dream"?
What can you improve upon and what is up for the next 3 months? Usually a weekly phone call or email from your coach will keep you on the right track. I have also found it crucial to get those close to you on board in order to support healthy lifestyle changes. For example, if you are trying to eat healthy but your husband is constantly buying cookies and cake you are going to have a much harder time than someone who is loosing weight with their spouse who is also eating healthy. Let those close to you know what you are doing and why you are doing it. Usually, they will support you but it takes a team effort, communication, and hard work. Imagine if your entire family began to be more active and fit.

Efficiency

2010-05-10T14:11:00.000-07:00

Above you will see a client's WKO+ file in which I have taken their average power, average cadence and average heart rate to help determine which cadence produces the most power at the lowest heart rate. As you can see there are several workouts listed above. I have commented on some of the emerging relationships between these three factors. We are attempting to determine at which cadence he is most efficient. Right now it appears to be around 77 rpms but we must continue to monitor these factors as his fitness improves.

He is scheduled to compete in a multi-stage race in France this summer. The mountains are going to be brutal. If we can determine the cadence he can crank out while getting the most power with the lowest heart rate he is going to have quite an advantage over those that are red lining it as they hit the mountain stages.

Periodized Stretching? Why not?

2010-05-10T13:26:00.000-07:00

We have periodized running/swimming/biking/weight training, and periodized diets. Why don't we periodize our stretching and warm-up routines as well? There is quite a bit of controversy when it comes to stretching. Does it not make sense to periodize your stretching and warm-up routine?

BASE I-III
During your less intense base period stretching can be somewhat more static in nature with stretches being held for 10-15 seconds in duration. Performing these types of stretches before and after training is ideal. Foam rolling can also be incorporated into your warm-up along with 1 or 2 core movements (I like the plank, chin-up, or push-up). I usually follow the core activation phase with a short plyometric phase just prior to my main training set of running, cycling or weight training. As you progress through Base I to Base III training phases slowly reduce your stretching hold times until you are only holding your stretch for 1-2 seconds by your final Base III phase. You can slowly increase your activation exercises and plyometric warm-up as you progress through your Base I - III phases. Remember though to do very little plyometric warm-up and always step down off the box if doing box jumps. I never go over 25 box jumps in a single warm-up session and always precede box jumping with some light rope jumping. I feel that for masters level cyclists and triathletes this little extra plyometric activity pays big dividends as the season progresses by maintaining power levels on the bike and continually reminding the legs of that extra stress they receive in competition.

BUILD I & II
During your more intense build I and II phases of training your stretching can be more dynamic in nature with stretches only being held for 1 second or less. I know many physical therapists like holding a stretch for about 1-2 seconds as this reduces the micro tears in the muscle fiber. See what works for you.

As you progress through your build I and II phases your stretching routine in both your warm-up and cool down periods will become more and more dynamic until you are ultimately performing leg swings, arm swings, and isolation stretching of about 1 second. Definitely avoid long holds at this point in your training and use the extra time available due to shorter holds in order to hit more and more body parts.

This sounds like a great deal of time but in reality you can foam roll, stretch out and activate your muscles in about 15 minutes if you really get to it. Avoid over stretching in all phases but especially in you build I and II phases.

Washington Camp MTB Ride

2010-05-03T11:42:00.001-07:00

This is increasingly becoming my favorite ride. Here is the link to a googlemaps video of this 1 hour hill climb. I is right behind my house and really is a spiritual ride, very peaceful ride where you can settle in on your mountain bike and get about 2,000 feet of climbing in almost everyday if you like.

Balanced Training Solutions Cartoon

2010-04-29T09:15:00.000-07:00

Single Leg Split Squat

2010-04-29T09:00:00.000-07:00

I just recently posted on TP about performing single leg split squats and thought I would add this video to anyone interested in what I was talking about. I use to be a gym rat who loved to through on the weight in the back squat until my knee finally started crying out.

I ultimately got into triathlon to prove to myself I could still run again. However, after years competing in triathlon and neglecting the weights I began to actually feel less athletic....not more, due to the repetitive nature and tearing down this sport can have on one's body.

Since rededicating myself to becoming a multi-dimensional athlete I knew better than to return to my bodybuilding days where packing on useless muscle was the goal. I wanted to become an athlete who could do a lateral single leg squat if necessary or sprint 100 meters at top speed or bike 100 miles at a competitive pace. I have also found that quite a few endurance athletes are searching for these qualities as well. This exercise above is just one of the movements that you can do to both improve your performance and also your overall functional strength.

State of the Exercising Mind

2010-04-28T14:28:00.000-07:00

There are relatively few studies that have proven the link between exercise and the reduction of anxiety and depression. However, anyone who has returned from the gym, a long bike ride, or a successful competition realizes the powerful affect exercise can have on one's mental health.

As we say in psychology,"Normal is a setting on a washing machine.". Being normal just doesn't exist. Some problems are more debilitating than others but for most of us we are able to get out of bed and face life. Some days better than others.

I have always wondered what role exercise plays in not just our physical health but also in our mental health. It is quite apparent to me that endurance training provides relief for those suffering from most anxiety disorders and possibly even depression. The danger of using exercise as an intervention for common mental inhibitors is the same as using medication. The right amount is critical. Too much and you get all kinds of negative things happening. Not enough, and you don't get the maximum benefit of the exercise. In addition, you need the right amount but also at the right time to prevent boredom and excessive mental fatigue.

There seems to be many parallels with exercise and medication for both physical problems as well as mental problems. Many, if not all, physical ailments can be either eliminated or lessened by a reasonable amount of exercise coupled with a healthy diet. What is the most common thing your doctor says when you enter their office? Do you exercise? Do you eat right? However, rarely does a psychologist and/or psychiatrist prescribe exercise in oder to reduce anxiety or lesson depression. Why not? In my opinion exercise has as much positive benefit to one's mental health as it does to one's physical health.

Another related aspect psychology has with medicine is the prescription of medication. The quick fix. Just take this pill and you don't have to do anything. You will feel better. Lose weight. You will be happy both mentally and physically just by taking a couple pills everyday. Again, it is well established that taking pills to improve one's general health (blood pressure, cholesterol, obesity)works. However, it also well established that changes in diet and exercise can provide almost the exact physical health benefits. But again, very rarely is exercise and diet prescribed to one suffering from generalized anxiety disorders, depression not otherwise specified, and a host of other DSM-IV disorders that are commonly treated with medication.

On the other hand, exercise, just like medication, can be abused. Too much is not good either, nor is it very healthy. For many, exercise can be used as a socially acceptable method of avoiding life's responsibilities and facing life's inevitable challenges. For many, training for long distance triathlons, ultra-distance marathons, and the like are not as much about challenging themselves physically as they are about avoiding some mental aspect in their life and/or dealing with possible post traumatic stress that has never been resolved. A may also be a form of narcisism. Either way, these events are definitely less about physical fitness than they are about some other factor in one's life that is being compensated for. Is this bad? I really don't know the answer to that. I believe it isn't so bad if the only one being affected is the person in these types of events. However, a father who is never around for his son or wife and/or a wife who avoids her husband or daughter in order to train is definitely not healthy from a psychological perspective. Is it possible to do both? I imagine so...especially when considering shorter endurance events and the reduced commitments necessary to train and be competitive.

Nutrition and Marketing

2010-04-08T10:18:00.000-07:00

I am not a nutritionist but it doesn't seem to require to be one in order to realize that something is not adding up when it comes to what nutritional/power drinks and bar companies are trying to sell you. As with most reading this blog entry, I too was told to use brand "X" or brand "Y" in order to get the best competitive advantage. 4 to 1 protein to carbo ratios, drink at least "X" ounces of brand "Y" sports drink while cycling in your next triathlon....We have all heard this. Again, many times even the coaches spewing this are well intentioned and are just telling you what they feel is the best advice available...However, where do you think they are getting this "advice" from? Right...the sports nutrition companies. Most research is performed by these companies and is skewed in their favor of course.

In addition to the questionable usefulness of these products, there is the expense. They don't come cheaply. The sugar content in most is not much better than your run of the mill candy bar (Milky Way, Snickers) and the ingredients are anything but healthy. Of course, we are sold the myth that there is some secret nutritional supplement that will give you the edge over your competition...Well, guess what???There isn't. Sorry to tell you that but it is the truth. On your next long ride take a banana or orange along with plenty of good old fashioned water. You will be further ahead nutritionally as well as financially due to the extra money you will save by not buying brand "X" nutritional bar/drink. If you want a real power drink take a few oranges and squeeze your own orange juice. If you want a real nutritional bar take a piece of fruit along with you on your next ride. It doesn't "look" cool...I know, but it works.

One Arm Dumbbel Snatch

2010-04-01T13:22:00.000-07:00

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One of my all time favorite moves in the gym. This just gets it all in one movement. Remember to first build stability then strength then power. This movement can only be done after you have first built up your stability and strength for several weeks or even months. Start out using light weight but once you have the movement down progress towards more challenging loads. Note the explosiveness of this movement. It encompasses balance, agility, strength, power, coordination, speed and quickness all in the same movement and all within a split second. This has to be one of the most athletic movements you can perform in the gym....and best of all...all you need is a dumbbell.

Box Jumps

2010-04-01T12:32:00.000-07:00

Please view this video to see the correct way to do box jumps. Also note the section on stepping down rather than jumping down.

Mt. Lemmon Ride

2010-03-25T14:22:00.001-07:00

Click here to view the Google Earth path for the Mt. Lemmon climb. This is a great ride and will definitely get you ready for the season.

Nogales MTB Race Course

2010-03-25T13:39:00.001-07:00

Click HERE to view and download the upcoming Nogales MTB race course coming soon. This is only half the course. Note...yellow line on the Google Earth video is the Mexican border. ALSO,,,be sure to click the little blue "play" circle on your Google video controller to view the entire course highlighted with a blue line.

2010-03-25T10:42:00.000-07:00

Whipple Observatory Ride Mapped

2010-03-24T10:54:00.000-07:00

Here is the Whipple Observatory Ride mapped out. If you don't have time to sit there and watch the google earth video here is another way to get an idea of some of the great riding opportunities that are available in Southern Arizona.

Whipple Observatory, Arivaca, Sonoita Wine Country, Patagonia & Pena Blanca Lake Rides

2010-03-24T10:29:00.000-07:00

I have google earthed two major rides in my area. Pena Blanca Lake & Patagonia. Arivaca Sonoita Wine Country ride and Whipple Observatory Ride. All leave from my house but can be easily accessed from either Nogales, AZ or Rio Rico, AZ. I believe Southern Arizona to be one of the best kept secrets when it comes to limitless year round cycling. Here are two commonly used road bike routes. They may look flat but they are anything but....enjoy the view and be sure you have google earth downloaded. You must also register with this linked sight in order to view. If you are ever in this area these rides are a must. March - May & October - December are usually the ideal conditions for biking but if you leave early enough you can complete all these rides during the summer months and be home before the heat really kicks in. These roads have relatively low traffic and are biker friendly. Many bike/vacation tours frequent this area and ride these same roads during the spring and fall.

Bonk

2010-03-11T13:58:00.000-08:00

I had a funny experience this morning with my usual Thursday computrainer interval day. I got up at 5 am foam rolled, stretched (active), and did a plank for 1 minute and 1 plyo movement and I was ready to go. I had a great night sleep and thought.....here we go...on my way to a new PR for my 30 minute time trial wattage. Got on and warmed up and went for it. About 5 minutes in I realized my 30 minute time trial was quickly turning into a 3 x 5 minute session with 3 minutes rest. I felt horrible after the first 3 minutes. I soldiered through,,,just like a good endurance athlete does. At least I had the sense to just cut it short. Anyways, I thought, what happened. I felt good, had a good nights sleep...what could have gone wrong? Then I realized this can be explained.

The night before I ate a decent meal at 4:30 pm. Then I basically relaxed for the rest of the evening. I thought....I need to lose some weight so I am not going to eat anything tonight even if I get hungry. By 8 pm. I was feeling a bit hungry but sucked it up. Then the crappy interval session happened this morning. What I had come to realize was that I broke one of the training rules. DON'T TRY TO LOSE WEIGHT DURING INTENSE TRAINING. It is a good formula for bonking. Now if I had done a 2 hour recovery ride at 150 watts instead of my 30 minute TT attempt I would probably have had a great workout, increased my body's ability to burn fat (according to Bob Seebohar...see post below), and gained some base endurance.

The moral of the story is.... intense interval training or competition phase is not the time to decide to lose weight. First off you will bonk or just have sub par efforts. Secondly you will probably not lose much weight anyways as your body will rebel and you will end up doing what basically amounts to a tempo ride at max effort which really sucks from a mental point of view.

Early in the season is the time to get your diet under control and coordinate that with your base training. More to come on this issue as I digest more of Bob Seebohar's book. Again, what Bob is espousing isn't really anything new but he has a knack for explaining it and presenting it in a way that is easier to understand and a way that can be realistically incorporated into one's life without counting calories and obsessing.

"Metabolic Efficiency Training" Book Review

2010-03-10T08:06:00.000-08:00

After meeting Bob Seebohar and attending his clinic on Nutritional Periodization and Metabolic Efficiency Training and Testing at "TriFest 10" this past weekend I have begun to re-evaluate my athlete's, as well as my own nutritional needs. Bob's book is exceptional and sheds a new light and common sense approach to helping athletes and fitness professionals develop a periodized nutritional plan that is easy to follow and that makes sense.

Bob's first 4 chapters are dedicated to determining one's personal Metabolic Efficiency Point (MEP). This can only be done by being tested on a metabolic cart that measures both oxygen uptake as well as carbon dioxide output. This is the point where we stop obtaining your energy from fat and start to burn more and more carbohydrates.

Bob's theory is to determine where that point is (MEP) and then introduce training sessions and dietary changes that are periodized and designed to move that MEP forward in order to "train" your body to burn and rely more and more on fat stores for energy rather than carbohydrates. As a result, you will experience less GI distress from over feeding during your races and as a result be able to dial in your nutritional plan more accurately for your event. For those that don't race you will be able to lose more weight in a healthy and safe way.

One of the coolest things about Bob's book is that he provides a realistic nutritional plan that is based on a visualization of a plate of food. No calorie counting or obsessive counting of fat grams.

Based on this plate you are to fill certain portions of it with either lean protien and healthy fats, fruits and vegetables and yes....some whole grains depending on what training cycle you are in.

Bob turn's the supplement world and sports nutrition world up on its head with some of his pre and post training dietary recommendations.....But you know what....he makes perfect sense and reinforces what most have known all along....Less really is more. I have included my own example of Bob's Preparatory Cycle Stage of his periodized nutritional plan. It is very simple....First, get tested to determine your MEP (If you even have one,,,,, as some do not due to too much intensity in their training.) Then determine at what paces or power outputs you are burning the most fat at. Then train at these recommended intensity levels in your Base I and II periods and follow this nutritional plan below. No need to count calories or grams of fat....just get a circular plate of average size and fill it according to the pie chart you see below. Get Bob's book to see how the other nutritional stages are organized or visit his site to learn more.

I realize this graph is difficult to read and for some reason can't be enlarged. The blue section is made up of carbohydrates obtained from fruits and vegetables and should encompass most of your plate during all your meals in the Prep or Base stages. The red section is made up of lean protien and healthy fats. Notice no whole grains or sports nutrition products are to be used during this Prep Nutrition Cycle. Something most sports nutrition marketers would argue against...However, those products are introduced later in the periodization cycle....but not to the extent that most are using them at the present time.

Tri Fest Conference

2010-03-08T10:14:00.000-08:00

I just got back from attending the TriFest 10 conference at TriSports in Tucson. I went into this conference really not expecting much more than just receiving my 7-8 CEU's for my USAT and USA Cycling coaching licenses. Boy was I pleasantly surprised. I received so much more than that from an array of outstanding coaches and experts in their respective fields. Click the link to the left and scroll down to the "Conference" section in order to view presenters. From the first presenter ,Tim Hawkins from windhawk to the last presenter, Tom Demerly of TriSports.com, the entire conference was top notch and extremely informative from a coach's point of view. Getting bike fit secrets from Tom Demerly and open water swim race strategies and specialized swim training techniques from Steven Munatones just blew me away. I can't wait to get with my athletes to share this information.

Quadrant Analysis of 5 x 5 minute Workout

2010-03-01T13:42:00.000-08:00

It is sure nice now that WKO+ 3.0 has the new quad analysis feature. Prior to this one had to do it the long way and copy the data out from a csv. file. Anyways, quad analysis is a neat little tool that kind of tells you what you already suspected but just couldn't quantify. Now you can see your efforts in a pretty little graph. More than informative,,,,I find quad analysis extremely motivating to myself and the athletes I train. It helps to organize your neuromuscular efforts into 4 different quadrants and can reveal what you already know but what your coach may not know. From there a coach can start to direct your training to address some of your neuromuscular limiters on the bike. To read more about quadrant analysis click here.

Functional Movement Screen

2010-02-28T07:44:00.000-08:00

If you are serious about improving your movement patterns and continuing in any given sport then you will want to check out the above video clip. Try these movements at your gym in order to improve your core stability and strength. This is part of the Functional Movement Screen that is very useful in identifying any weak links in your movement patterns. Again, all athletes move differently but this screening is useful in identifying certain movements that can lead to injury. Follow the link above in this video if you are interested in learning more about the Functional Movement Screen and how paying attention to those muscles not commonly used in endurance sports can keep you in the game for years to come.

Power Profile FTP

2010-02-26T13:58:00.001-08:00

This is a power profile chart of an athlete from June 2009 and today. The yellow bars indicate that this cyclist is on par with his FTP levels of about 6 months ago. What is more exciting is that it seems that his progress from 6 months ago is being carried over into this season. It is expected that his FTP for this year will be significantly higher this year.

Chronic Training Load

2010-02-25T13:40:00.000-08:00

I thought I would post my current Chronic Training Load (CTL) graph for anyone interested. Following the blue line can be an eye opening experience for as I have realized that my gains early on last month were steady but it is now time to step things up just a notch. Typically, you want an increase of about 5-8 TSS points per week. I had 3 rest days per week for a while and have decided to now kick that back to 2 rest days in order to keep my CTL climbing at a rate of about 6 TSS per week. I always felt that 4 rides a week for me were the magic number. One long ride, two intervals days with varying intensities, and a climbing day. Riding 6 days a week may work for others but I would rather spend the other 2 days in the weight room or with the family since the extra 2 days only seem to add to my fatigue and I do not get the same amount of bang for my training minute as I would by spending that time in the weight room. Anyways,,,I am off topic now. Bottom line is what you measure usually improves,,,,but be conservative and have patience with your CTL gains. Your blue line should look a bit like a stair case leading you to your fitness goals.

Y-Balance Test

2010-02-25T09:23:00.000-08:00

The Y-Balance test (illustrated above) is a simple evaluation that I perform with all my initial local and visiting clients in order to determine their strengths and limiters when it comes to returning to sports after a long lay off and/or injury. It is also a good activity to perform with chronic endurance athletes who have developed muscular imbalances due to the constant and repetitive nature of their sport. This test is unique in that it identifies your dominant side, flexibility and limiting muscular development. By the way, the gentleman in this video is not me. It is the inventor of the Y-Balance test. If you follow the link above you can go to his site and buy your own and/or view more video's on the benefits of this useful tool.

On-Line Training

2010-02-25T08:25:00.001-08:00

I am often asked how does on-line coaching for fitness and/or competitive sports work? It is really quite easy with the help of TrainingPeaks.com. As your coach I would first send you a "Coaching Invitation" to your email account. If you were to accept the invite you would be added to my "Coaching Client Account" and have a free TrainingPeaks.com membership compliments of me. From this point you would then complete several questionnaires on TrainingPeaks.com and several emailed from me in order to help determine your strengths and limiters, time available, work/family schedule, fitness goals, and any events you are interested in particpating in.

Once we have an idea of where you are currently at and where you would like to be in 3-6 months we then begin to build your Annual Training Plan. This is you customized plan that is built around your goals, strengths, limiters, and any events you are considering. The "Annual Training Plan" drives your "Weekly Calendar" (please see above). The calendar depicted above is several weeks of training that is developed by me as your coach. This plan is a living organism that changes based on your schedule, response to training, and your goals and objectives. Each of the workouts depicted above are emailed to you daily. You are able to comment and download workout results directly back to me in order for me to determine if the workout met our goals. Each workout has meaning and a purpose. This promotes motivation, goal based training, and a way to accurately measure progress.

The most common way of measuring your response to training is by using a heart rate monitor. We initially have you do a field test to determine your 30 minute average heart rate (Lactate Threshold Heart Rate) and from here we determine your heart rate training zones in the run and/or the bike. Daily workouts are based off of heart rate training zones in order to precisely communicate to you what level of exertion you should be putting out for that given workout. If you are a triathlete we do not use a heart rate monitor to measure effort in swimming but use pacing and stroke rate to determine levels of exertion in the pool.

If you have a GPS system for the run or a power meter for the bike I am also able to closely track your progress, response to training, training stress, and race performance. Examples of these types of analysis can be viewed within this blog.

5 x 5 minutes with 1 minute rest.

2010-02-25T05:50:00.000-08:00

This workout was so so. Felt tired most the way through and especially fell apart on the last 2 intervals. 82 rpms seemed to be my most efficient rate. I went out too hard on the first interval but feel that muscular endurance was my limiting factor and not aerobic endurance. I will have to look at the quadrant analysis for this one but I am guessing I am mainly in quadrant II with low cadence and higher power. Wanted bigger gains on this one but that seems how it works. 5% gains here and there and then all of a sudden a big jump. Fatigue was playing a factor here since I just completed a 2 x 20 minute effort 2 days ago.

2 x 20 minutes

2010-02-24T12:52:00.000-08:00

If you are tired of the same old story then roll some intervals. Change is good and mixing it up with intervals is the way to go not just for your body but for your mind. Above is a WKO+ file analyzed by yours truly. I have been experimenting with using a lower cadence early on this year to help transfer strength gains in the gym over to the bike. After I get my power up to where I want it to be (It really is never high enough.) I plan on increasing my cadence and possibly bumping things up even more. At the minimum I will be able to maintain the power output easier if the cadence jumps up 5 rpms or so. If you take a close look at the above file you will begin to understand how using a power meter and WKO+ together can become very motivating and eye opening. I have compared this years results with last year on the bike and was surprised how far ahead I am just by doing varied interval workouts during the week. These workouts don't take more than 60 minutes and let me tell you....they do the trick. Granted, you won't be smelling the roses on any of these workouts but you will be getting stronger.

Happy New Year

2010-01-02T07:29:00.001-08:00

Have Hope!

Click Above To See What A Little Hope Can Do!

StrengthCoach.com

2009-09-03T10:19:00.000-07:00

Whatever your next big goal is be sure to join StrengthCoach.com. Try it for only $1.00. Train hard in the off season. This site will give you everything you need to know to help you reach your goals for next year.

Musselman Triathlon

2009-07-21T14:40:00.000-07:00

Training Stress Score

2009-03-04T08:30:00.001-08:00

To those of you who have a power meter and/or run gps device you may ask yourself from time to time, "What are these things really for?" There are a few reasons these devices can be beneficial. Some of them are obvious and some are not so obvious. The obvious reasons include being able to know how many watts you can produce on the bike or what pace you are maintaining on the run. These factors can be compared to your heart rate and this gives us an idea of how hard you are working. From this you and/or a coach can determine a great deal about where to take your training. However, if you want to take things to the next level you will want to learn and study training stress scores. No longer will you be measuring your long ride or next interval workout by how long you spent in heart rate zone
1-5a. You will be assigning each workout a TSS or Training Stress Score based on duration and measured intensity. This TSS score can be produced by your run gps device and/or power meter when the workout is uploaded into WKO+ software. However, it can also be estimated by using a formula(TSS = Duration in hours x IF squared x 100) in and perceived rate of exertion scale devised by Andrew Coggan. This formula works equally well for the bike or the run and you can also use it to determine your TSS for swim workouts. You will notice on Joe Friel's blog that he makes special note of his TSS for each and every workout he places into his Twitter account. He is doing this in order to provide a better picture of what that workout meant to him in terms of duration and intensity.

Workout II

2009-03-01T18:25:00.000-08:00

Cycling Strength

2009-03-01T09:36:00.000-08:00

Quadrant Analysis

2009-02-19T12:12:00.000-08:00

The above scatter plot graph is one of many that I have analyzed for a cyclist preparing for a 7 day stage race. The benefits of using quadrant analysis in training are many. However, the biggest benefit I have found is that it lets the athlete and coach know what is being trained neuromuscularly in every workout. So many of us focus on the cardio-respiratory system and neglect to think about what we are asking from our muscles. You can see from the graph that there are four quadrants that data from a power meter can fall into. This sample workout is a 6 x 6 minute interval workout at CP 30 (Critical Power or also know as threshold power) with 2-3 minutes rest between each interval. Knowing that this individual will be experiencing a great deal of hill climbing in his future "A" stage race we are targeting quadrant II. Quadrant II involves high force and low velocity or cadence. He is using a powertap power meter. Now it is not only possible to tell that he executed his interval workout...we can also see that he targeted his race specific muscular group. Since he has just purchased his power meter he has not used it in a race yet. Once he completes his stage race it will be possible to superimpose the data with future training rides to train even more specifically for this stage race in future years to come.

"Train For Life" "Race For Fun"

2008-11-21T09:00:00.000-08:00

I have always struggled with the pressures, anxiety, and stress that racing can produce. Over the years I have been able to overcome a great many of my short comings when it comes to controlling my anxiety/expectations associated with racing which has allowed me to continue to enjoy racing even when I am not placing well. I have always enjoyed that increadible natural high I get at the end of every race I am able to finish. However, I have also equally enjoyed training for every race. I enjoy the challenge and discipline it requires, the peace and solitude I find, and the ideas that always visit me on a long run, bike, or swim. It makes me feel alive and young and I learn a little something new about myself after each workout,,,, and even more so after each race. I make new friends and rivals and get to know them at a level few others can. Why do you train? Why do you race? Finding the answers to these questions will provide you with the motivation you may be lacking. So often I have read stories of professional athletes who quite their sport because they have lost sight of things. I am sure the average age grouper is no different here. We all train and race for different reasons. Some of them may sound silly or trite but it doesn't matter. If you race for yourself and can understand what really drives you and why you do what you do, you will be able to wake up at 4 am on a cold damp morning and complete that workout with a smile on your face no matter what place you happen to find yourself in come race day.

Balance Training In Your Dynamic Warm-Up

2008-11-12T08:26:00.000-08:00

We commonly lift weights in order to over load our muscular system in order to create muscular strength gains that carry over into your specific sport being trained. We do squats to increase speed and power on the bike, core strength to increase run and swim economy, and we practice our speed/form/technique skills to improve our efficiency in sport (running, biking, swimming, golf, you name it.) It is often a given that our strength training will transfer over to functional strength in our desired sport. And it does... or else we wouldn't do it. The same goes for flexibility training as well as technique training. However, there is one component that is neglected. Balance Training. Have you ever noticed that when you first began bench pressing your "strength" increased dramatically in those first few months of training. Of course your "strength" was increasing but your balance and ability to "handle" the bar with weight may have really been what was increasing. Getting the movement down first when bench pressing is vital to throwing-up larger amounts of weight in the future. The same holds true to all the olympic lifts as well. Why don't we see more athletes balance training in addition to flexibility training, strength training, and technique training? Incorporating balance training into your workout is easy. Actually balance training, if done correctly, can be all three forms of training rolled up into one. Balance training incorporates more muscles which leads to greater strength. It also requires improved flexibility in order to perform the various movements and it ultimately will allow greater gains during technique/speed skill work due to a greater sense of body awareness in the various planes of movement. If this were not enough, balance training has been proven to significantly reduce sports related injury. Plus, 10-15 minutes of balance training can be done as your dynamic warm-up prior to more intense exercise or strength training. So get on the ball.

Applying Equal Force Throughout Your Pedal Stroke.

2008-11-07T09:40:00.000-08:00

The above photo of "spinscan" found on computrainer is meant to illustrate why you might find yourself doing the one legged spin drill once a week for a speed skill workout on the bike. Until I finally got computrainer I never realized how much I was still mashing down on my downward pedal stroke. I actually took pride in having a powerful downstroke. Little did I know that as I mashed I also crashed...so to speak because I was wasting so much energy. I was not applying an even amount of force throughout the pedal stroke and this became very apparent once I finally found myself on the computrainer. After analyzing my own pedal stroke with spin scan. I found a whole new meaning to the one legged pedalling workout and now find myself focusing on my upstroke constantly. Once you begin to focus on eliminating your dead spots within your pedal stroke you will start to realize how much easier it is to maintain a higher power output with less energy. You really don't need a computrainer to work on your pedal stroke but it is quite beneficial to get on one for a workout or two just to see what it means to be applying equal force to the pedals.

Goal Setting & Coaching

2008-11-03T08:41:00.000-08:00

If you want to add rocket fuel to your dreams then start focusing on goal setting. Setting goals, no matter what aspect of your life, has been proven to get you there faster and more efficiently. The same holds true in athletics. However, setting goals is not quite as easy as it may appear at first glance. There are different types of goals. Outcome Goals? Performance Goals? Weekly Goals? Three Month Goals? where do they fit in and how does one make sense of it all. Getting to the real essence of why you do what you do and defining that in your own personal terms is the seed of lasting motivation and peace of mind. Then, deciding on what it is that you really want to accomplish is the sunshine that makes the seed grow. Then you have to do the work of watering the seed every day and analyzing and measuring progress. As with any development, change is part of the process and as one grows towards a better understanding of their dreams, goals, and aspirations things become more clear. Distractions lessen. Focus becomes a normal state of being. Success happens as you define it to be. Just as a coach can help you with your training plan to reach your athletic/fitness goals, a coach must also listen and allow the athlete to define what those goals are and mean to you. In this case the sum of the parts (Training Plan & Goal Setting) are greater than the whole. Setting goals as they pertain to you (not the coach) is where real progress develops. Click here for an illustration of "how goal-setting works"

Taking those small steps towards a better diet, more rest, consistant training, less stress, and better overall life functioning will not only make you a better endurance athlete...it will also make you a happier one.

WKO + Analysis

2008-11-02T04:40:00.000-08:00

Please click to enlarge the above photo. This is meant to illustrate the usefulness of WKO+ analysis for your critical workouts and all races. The above picture is an example of the type of file you would receive if you were to request a workout or race anaylsis as a Balanced Training Solutions coached athlete. In order to create a file such as the one above, it is necessary for the athlete to have a device that measures power on the bike (ie. Power Tap) and/or a device that measures pace and heart rate on the run (ie. Garmin Edge 305). The above illustration is a track workout file I completed on myself to demonstrate the difference WKO+ can make in guiding training development. When looking at the above photo you will see a series of 5 intervals of 9 minutes in length with a one minute rest interval between each to be run at 1/2 marathon race pace. What is important to look at is how the subject's heart rate responds to pace and duration. In this case, it is evident that the first interval is a bit fast, which is typical of most first intervals. The subject was unable to maintain this pace on the subsequent intervals, however, heart rate was below lactate threshold for interval #1. The next interval's pace drops off by 20 +or- seconds which indicates pace is regressing to a more realistic level. Then on the next three intervals the pace stabilizes at 7 min. 24 seconds which is the pace this subject should shoot for in future interval training sessions of this type. Notice that heart rate stabilizes as well at around 161 beats per minute which also indicates that this pace is appropriate up to the 5th interval. However, if heart rate were to continue to increase it would indicate that the pace may still be too fast if this subject's goal was to remain below lactate threshold. The usefulness that this information provides is that it allows the coach to not just prescribe workouts but actually see minute by minute how those workouts are executed and the subjects response to the workouts. In this case it would be advised for the subject to stick to a pace of 7 min 30 seconds on this workout in the future. If in the future heart rate drops then the pace may be increased, indicating the subject has been adapting quite well to training stress.

Swim Clinic

2008-11-01T19:54:00.000-07:00

Here is a photo of a recent swim clinic Balanced Training Solutions put on. I have to say I enjoy these as much as the participants and everyone seems to go away feeling more confident about their next open water swim leg. We commonly cover the following skills in a typical swim clinic; sighting, open water starts, beach starts, bouy turns, breathing, drafting, exiting to transition I, and usually complete a group swim at the end depending on how tired everyone is. I hope to take a photo of every clinic and post here along with a write up. Hope to see you at our next clinic most likely in April 2009.

Intensity & Power Workouts for Endurance Athletes

2008-10-31T11:24:00.000-07:00

I have been researching the effects that plyometric strength training, olympic weight lifting, and Vo2 threshold interval training (10 k run pace & 40 k time trial power output)have on an endurance athlete's performance. There seems to be two schools of thought on this issue. One being the traditional view of putting in exceptionally long hours in your respective sport or sports in order to develop your base and then sprinkling in some Vo2 max and lactate threshold workouts as the race approaches during your build I and II phase. The other school of thought is that if you don't have the time to train for hours then up the intensity and improve your Vo2max and lactate threshold by doing short and intense workouts that specifically target those systems. You don't even have to push it as hard as "Pukie" (see above picture) from Crossfit.com either. New evidence has been surfacing that considers doing less long slow workouts and more power/explosive training to get bigger, better, and faster results. This new training philosophy appears to be a modernization of those principles espoused by Bompa and can be seen in the emergence of training organizations such as Crossfit.com. Bompa's training principles still hold true in terms of recovery and adaptation. Afterall, we are not machines and the human body is a finely tuned instrument...not a blunt object you can hammer away at to your hearts content.

The ice seems to be breaking in the endurance world on when to perform the more intense training commonly found during the build I and II phases of most traditional training plans. This makes sense... after all when considering the early season training when it is most beneficial to focus on efficiency in bike, run and swim mechanics it only makes sense to perform some light plyometric work that is proven to improve run economy. However, one needs to realize weights, plyo work, and threshold intervals need to be used like salt on your food. Just a little will yeild great benefits. Not doing them at all will ultimately lead to your downfall as time progresses. Through my research I have found that the greatest benefits that come from these more intense workouts are to those athlete's that don't have the time to train consistantly for more than 10 hours a week. In these cases high intensity training appears to yeild the most bang for the buck. Just remember to mix it up and keep the body guessing. Oh yes, and see the boys and girls at Crossfit.com. They provide excellent ideas on how to "punish the specialist".

Bike Fit

2008-10-10T14:43:00.000-07:00

Getting the proper bike fit is critical to maximizing your potential. However, getting a bike fit is one of those things that people just don't have time to get done. After all, when you leave the fit you don't really have anything in your hands. However, not everything that has value can be held in your hand. A proper bike fit will not only make you a faster triathlete/cyclist. It will make you a more comfortable one and a healthier one and as a result a happier one. A proper bike fit takes into consideration your anatomical limits, flexibility, and skeletal make-up. You want the bike to fit your body not the other way around. This is why a dynamic bike fit is so important. Getting the proper seat heigth, seat angle, arm-rest drop, flex angle in the knee, hip and shoulder are all critical to fitting your bike to your body. Fitting the bike, riding the bike and making small adjustments are necessary in fine tuning the fit. Also, the human body is continuously changing and as a result a bike fit should be performed once per year in order to adjust for these changes. A good time to get a bikek fit is in the off season prior to intensive training. Making changes in mid-season is not a good idea though....unless things are obviously amiss.

400 Meter Workout

2008-10-09T08:36:00.000-07:00

This workout is for mid distance sprinters who desire to run the 400 of their life. Anyone who has run the 400 knows that this race is the ultimate in strength, power, speed-endurance, and flat out guts. Breaking 50 seconds has always been the gold standard while running it below 45 seconds puts you in an elite classification. I only wish I came across this workout 20 years ago. http://speedendurance.com/2008/07/29/400-meter-training-2-x-300m-or-2x40-second-workout/

This workout is meant for those high school, college, and masters runners who still love the thrill that only the 400 can deliver and find themselves dreaming of this race years after they have competed in it. Myself included.

Lactate Threshold Testing & Vo2 Max Testing

2008-10-01T09:57:00.000-07:00

Use of a metabolic analyzer allows for testing of Vo2 Max, Lactate Threshold, and Resting Metabolic Rate. This gives you insight to your personal Training Zones which help you train smarter, and race not only wiser but faster. It is common to determine lactate threshold heart rate zones by completing a 30 minute time trial or field test and taking the average heart rate for the last 20 minutes to extrapulate training zones. While this method is much better than nothing at all, it is far from accurate due to the fact that heart rates can be wildly inaccurate due to factors such as dehydration, fatigue/stress, illness, etc.... . A metabolic analyzer measures oxygen uptake and Co2 emmitted while on an ergometer (treadmill or bike trainer) during an 8-12 minute protocol. Lactate threshold is determined at the point where Co2 emmissions sky rocket and fat utilization as energy bottoms out sending you into an anaerobic state. The benefit of being tested with a metabolic analyzer is the ability to dial in your heart rate training zones in coordination with your power and your body's metabolic response to exercise. On top of that, you only have to test twice per year to determine zones and progress rather than completing those annoying time trial field tests every 3 weeks.

Running Shoes

2008-09-23T11:56:00.001-07:00

Will your next running shoe look like this? It has been suggested that buying a new pair of running shoes every 3 months is a good idea if you are a competitive runner. What should you do if you are a world class ethopian runner who doesn't train in shoes? There seems to be a contradiction here in that some of the best runners in the world have at one time or another done a great deal of barefoot running. If you notice most world class runners do not have shoes that are overly padded in the heel? They seem to be running in racing flats? Why is this? This flies in the face of what most running shoe companies are saying. I believe you will find future running shoes to have less padding in the heal and a more minamalist design. This gives credance to learning and practicing proper running form, completing speed skill drills once a week, and having a well balanced training plan that stresses a gradual (10%) increase in volume each week, along with a rest/recovery week every 4th week for those under 40 years of age, and every 3rd week for those over 40. A new pair of running shoes every month may still be a good idea but it is not a reason to neglect the afore mentioned training principles. In the end it isn't the shoes that make the runner.

It's Not Your Equipment. It's Your Training.

2008-09-09T14:44:00.000-07:00

How many of us have gone out and bought the latest and greatest bicycle/wetsuite/running shoes only to find that we still get dropped at the local group ride or come out of T1 down by 10 minutes. You are not alone. We have all fallen victim to this. The fact is, your equipment can only take you so far. Defining your limiters and improving on them while also maintaining your strengths is key to making those improvements you know you can make. Technique and economy on the bike, run, or swim is really where it is at. Some like to call this "free speed". But I understand,,,, you need to look cool also. So enjoy your new bike, but remember, there is no substitute for purposeful training in the right training/power zones.

Triathlon Racing & Bike Racing

2008-08-13T14:51:00.000-07:00

Race more and train less. It is an interesting concept but I have found many triathlete's train a great deal for one or two races per year. The only way to make a knife sharp is to sharpen it, so get out there and start racing.