As you plan your race calendar for 2013, I'd like to encourage you to consider adding at least one additional race to your schedule. Specifically, I recommend volunteering at least once this season. There are numerous compelling reasons to volunteer at a local triathlon beyond the economic benefits some race directors offer, such as a free entry into another race. Volunteering provides a sense of fulfillment and fosters a stronger multisport community, as races rely heavily on volunteers to run smoothly.
However, beyond these benefits, volunteering can offer valuable insights into racing that you may not gain as a participant. Recently, I volunteered at a race and was stationed at a busy intersection on the bike course. Here are some key takeaways from my experience:
1. **Know the Course:** It's crucial for participants to familiarize themselves with the race course. Not only does this prevent athletes from accidentally veering off course, but it also enhances safety for everyone involved. During the race, we encountered a situation where a seasoned athlete missed a turn despite clear signage and verbal instructions from volunteers, highlighting the importance of course knowledge.
2. **Don't Solely Rely on Volunteers:** While volunteers play a vital role in ensuring race safety, athletes should not solely rely on them. Racers must remain vigilant and aware of their surroundings at all times. In one instance, a driver disregarded volunteer instructions and dangerously maneuvered around a traffic stop, posing a risk to racers and volunteers alike.
3. **Be Self-Sufficient:** Athletes should be equipped to handle basic mechanical issues, such as dropped chains or flat tires, without relying on outside assistance. Not only does this adhere to race regulations, but it also prevents disruptions during the race.
4. **Understand Race Rules:** It's essential for all participants, regardless of experience level, to understand and adhere to race rules. Violating rules or exhibiting unpredictable behavior can lead to dangerous situations on the course. Familiarize yourself with the rulebook to ensure compliance with race regulations.
5. **Be Mindful of Other Cyclists:** During the race, be aware that non-racing cyclists may share the course. Understanding the dynamics between racers and non-racers can prevent potential collisions and ensure a safe racing environment for all.
Volunteering at a race provides valuable insights into racing dynamics and fosters a deeper appreciation for the sport. By experiencing racing from a different perspective, you can become a better and safer triathlete. Consider volunteering at a race this season to contribute to the multisport community and enhance your racing knowledge.
Coach Dave, a USAT Coach, dedicates countless hours to volunteering for the betterment of the multisport community.
Recovery is extremely important yet many athletes like to skip it out fear that they will loose fitness. Just like it is counter productive to keep filling the gas tank once it is full, more exercise overwhelms the body so that it can no longer absorb gains and the opposite begins to happen – the body breaks down. How much recovery and when to schedule it during training is a delicate part of an effective and efficient training plan.Lets agree that triathlon is not just a sum of its parts but one sport with three disciplines and two transitions. Researchers agree that main prerequisites for successful performance in a triathlon consist of high maximal oxygen uptake (V02 max), lactate threshold and maximum sustainable percentage of VO2max. When these variables are measured separately in triathletes the numbers are not as high as in the respective single sports with athletes with comparable level of fitness. Bear with me as this information is important when it comes to the question on how to recover properly.
There is an increase in oxygen consumption in triathlon running versus a stand-alone run of the same distance with energy expenditure as high as 11.6% that of a standalone run. Furthermore, researchers have observed a decrease of stride length as a result of local muscle fatigue and possibly due to modifications in lumbar and abdominal muscle contractions due to changed sensory input as the body position changes from cycling to running. Including strength training for muscles such as tensor fascia latae (TFL), tibialis anterior, vastus lateralis to name a few are important because they typically show signs of decreased motor unit recruitment in running after a cycle period.
Recovery is considered to be an interval between training sessions and scheduling a proper amount of recovery to enhance performance, but avoid detraining is a skillful task.
Three main types of recoveries that need to be considered are:
1. Recovery between session
2. Recovery between blocks of training
3. Recovery before a race.
The most important piece of advice I can give is to not change the order of the workouts from what was recommended and to not do make up sessions unless approved by a coach. The rule of thumb is that two hard sessions should not be scheduled for the same sport back to back however, a hard session in one sport followed by a lower intensity and longer duration session of another sport would be a good way to take advantage of triathlon complexity. Whether fatigue is centrally (brain stopping the body from moving to decrease a chance of injury) or peripherally (body is incapable to continue with exercise due to biomechanical changes secondary to metabolically induced tissue damage) induced homeostasis needs to be restored in order to gain from the precedent effort. Research cannot agree on a specific quantity of time such as 24 hours, 48 hours or a week for proper recovery as that not only depends of the type of workout but also on the individual (age, skill level, gender).
Generally speaking one of the best indicators for over training, which can result in a performance plateau and injury, is the inability to reach the prescribed levels of effort (swim intervals, power, pace). The jury is still out on active versus passive recovery and I would recommend for each individual to try what works for them. There are athletes who need a complete time off training to achieve absolute mental and physical recovery and others who benefit from cross training or a low intensity activity. A 24-hour window of rest seems very reasonable and favorable particularly in age group athletes who still "suffer" from inefficiency in training and racing and thus incur more central and peripheral induced fatigue. A 48-hour period between sessions working on muscle strength is recommended to allow muscles proper restoration.
Between four week blocks of training the recovery week is typically reserved for testing, starting with the swim and the run being the last in the week due to the more taxing nature of the later. During the recovery week brick sessions are a simple way to combine workouts and thus decrease the overall volume but keep the intensity high to prevent detraining. Before the race a two-week taper is recommended with 20% reduction in volume during the first week and up to 50% reduction in the second week. Proper nutrition is crucial to fuel healing muscles and to restore energy reserves. Having said that, listen to your body and remember that proper recovery is the fourth (or fifth if you count strength training) sport in triathlon.
Martina Young is a sought after D3 triathlon coach, and she is a doctor of physical therapy. Her passion for helping athletes achieve their goals and keep their bodies working properly is unparalleled. When you're ready to do the work to get to the next level then you’re ready for Coach Martina!
Have you ever wanted to estimate your marathon time based on your current fitness level without actually running a marathon? Well, here's a fantastic workout devised by renowned running expert Bart Yasso that can provide a close prediction of your marathon time. The workout is straightforward: Run 10 x 800 meters with a rest interval of jogging equal in time to the work interval. For instance, if you run 800 meters in 3 minutes and 30 seconds, your rest period is also 3 minutes and 30 seconds of jogging.
The predicted marathon time is simply the average of the 10 efforts converted from minutes to hours. So, if you maintain an average pace of 3 minutes and 30 seconds per 800 meters for all 10 repetitions, your predicted marathon time is 3 hours and 30 minutes. In my experience, the more comfortably you can complete this workout, the more accurate the predicted time tends to be.
This marker set workout not only offers a surprisingly accurate estimate of your marathon time but also serves as an engaging and challenging training session. Many runners swear by this workout for its effectiveness in gauging fitness levels. You can even customize the workout for additional challenge. Personally, I prefer to increase the difficulty by adding 2 to 4 more 800-meter repeats and shortening the rest interval to 2 minutes. Completing 12 to 14 x 800 with an average time of 3 minutes and 30 seconds on a 2-minute jog for the rest interval suggests readiness for a 3-hour and 30-minute marathon.
However, it's important to note that simply completing this workout does not guarantee success in a marathon. A well-rounded marathon training plan should include long runs, tempo runs, and a variety of interval sessions to adequately prepare for the distance.
For those aiming for an Ironman marathon prediction, you can use the Yasso workout for a marathon time estimate and then add 15 to 30 minutes to the marathon time. This adjustment should provide a realistic Ironman run goal. Incorporating this Ironman goal pace into some of your brick workouts can help simulate race day conditions.
Even if you don't plan to run a marathon, this workout is a valuable tool for tracking fitness and progress throughout the season. So, head to the track and give Yasso 800s a try to assess your fitness level and enjoy a challenging running session.
Chances are you're starting to climb out of the depths of winter and getting back into a regular training program – those Spring races are right around the corner! But, as you bid farewell to the trainer, the treadmill, and those dark mornings at the pool, I challenge you to re-evaluate the one part of your training that so often gets overlooked, left behind, or devalued as warmer weather starts to beckon: your resistance training program. While it is absolutely true that triathletes are challenged with practicing three disciplines all at the same time, we won't nearly see our full potential in the swim, bike, or run without spending some good quality time in the gym.
That's right – the gym is no substitute for good weather, and it's not a workout replacement for possible skipped sessions; it is part of your overall training program and should be taken as seriously as cardiovascular development and base building. Weaving focused weight-bearing exercises into your training plan will improve your athleticism and performance in ways that time spent on the three disciplines alone cannot. And, this work is about so much more than just building big strong muscles; improving joint flexibility, developing tendon and core strength, stabilizing key muscles, and correcting postural asymmetries that come along with spending long hours swimming, biking, and running in succession are all benefits to be reaped from a robust strength training program. In simple terms, working with weights can help reduce the likelihood of injury, build speed, improve muscle memory, and turn your body into the well-oiled competitive machine you imagine it to be!
This being said, it's not enough to just pick up weights; your strength training work should be designed as a periodized program within your larger training program. As the phases of your training change, so too should the exercises, intensities, and loads that you use in those exercises. High volume, low-intensity work (lots of reps with less weight) tends to be the triathlete favorite, but low volume, high intensity (low reps, heavy weights) work can also be of benefit. If you're not working to lift more weight, you aren't getting stronger, more flexible, or more efficient at moving your body in the ways intrinsic to our sport. The bottom line is this; with your resistance and cardiovascular programs synced, you'll start to see your training take hold all the faster.
So, how to know if your weight program is working for you? Do you always do the same exercise circuit? In the same order? Do you always do the same number of sets/reps? And do you use the same weights each time you go to the gym? If you can answer any of these questions with a YES, you're a great candidate to take a closer look at your strength training program (or to think long and hard about the program your coach is giving you and how you're executing it!) Be honest with yourself; if you're not noticing little milestones in the weight room, you're likely not getting the most out of your time spent there.
If it is time for a revamp, where do you start to tweak your routine to get the most out of your swim, bike, and run? While your coach should be tasked with designing the specific workload (volume and intensity) of your resistance training program, there are a few things that you – the athlete – can keep in mind to keep challenged:
**Respect the Program:** Dynamic warm-ups, rest intervals, and changes in intensity and weights all have a purpose just as heart rates and watts have in our other disciplines. Appreciate these elements, and your resistance training program will work for you.
**Become a Student of Your Technique:** Using a mirror, a friend, a video camera, get feedback on how your body is performing each exercise in your routine. This will give you a better understanding of your program, your body (strengths + weaknesses), and will allow you and your coach to note marked improvements in your total strength, and continue to adjust your routine to suit your body's adaptations and your performance goals.
**Seek to Understand Your Movements:** Rather than executing exercises blindly, or just checking them off the list, work to understand how each exercise is performed by your body, what primary and secondary muscles it works, and you'll find that there are a myriad of ways to dilute or intensify each exercise without ever adding or subtracting weight. For example, if push-ups are too intense for you at this time, drop your knees to the ground. If push-ups are a cakewalk for you, try lifting one leg off the ground, or maybe one hand off the floor. In simple terms, challenging your body reasonably in the weight room will require your muscles to adapt dynamically on a regular basis.
Chances are that all of your hard work and training as a triathlete are done as you are balancing work and life as well. Having a surplus of time to get it all in is an unlikely scenario, but there is no reason not to use the time you have as wisely as possible. So get out there and swim, bike, run... and LIFT!
It's that time of year - "OFF SEASON." Fall is turning into winter, and that means we have to adjust our training to agree with Mother Nature - unless you're one of the lucky ones who lives in Nevis or Florida. Hopefully, you can enjoy some different activities like skiing, snowshoeing, and sledding with the kids, and most of these activities are GREAT alternatives to training indoors. Cross-training on skis or snowshoes, or even just a pair of YakTrax, can be not only fun but great strength and cardio work to keep you active in the winter months.
We may not always realize it, but this "off" season can be used to work on some very important things that you don't slow down enough to work on during "race training" season.
Let's look at it this way: In the prime of your race season, would you take three days a week to work on JUST strength? Probably not because, in the short term, that kind of stress on your muscles might affect your leg speed, and you wouldn't have the recovery to work on your speed. But in the long run, strength WILL translate to speed. So, this is the perfect time to work on strength! And I don't mean in the gym or with a weight program. I mean strength within your sports - in this case, particularly biking and running. I don't think that most athletes realize the benefit of the strength you gain training on slow terrain, which in this case might include a snowy trail. Plus, it's just flat out FUN! Some of my most memorable runs have been in knee-deep powder trudging up Bergen Peak or Evergreen Mountain. YES, it is slow, but boy do you feel pretty fast when you actually get on some pavement! You can gain some pretty similar strength WALKING with snowshoes, or uphill backcountry "skinning" (walking uphill with skins on your skis). And if you're adventurous enough, you can carry that snowboard or sled up with you and really enjoy the downhill. Even on the flats, the resistance of the snow can build some great strength. Plus, it's a nice SOFTER surface, which is easier on your joints. Just be careful that you know what the terrain is like and what's appropriate in terms of equipment. Most dirt trails in the winter can be run on with a simple pair of YakTrax on your shoes.
Then there's winter cardio. Two words: Nordic skiing. Talk about a workout for your whole body and a great way to build your cardio. A lot of the strength you can gain on skis will convert nicely to the bike. In addition to the fact that it's challenging, you can enjoy some pretty good speeds and some awesome scenery. Did I mention that there's no impact? This means that it's great for your joints and can turn into a long-term hobby.
Don't count out the time to use the pool to perfect your swimming too. Get involved with a masters program or, better yet, schedule some swim lessons with a local swim coach. Remember, swimming is a perfect active recovery from a killer power workout like a hilly winter run. You can also use it for a great cardio workout. Most triathletes don't seem to love swimming, but this is a great time of year to mix things up and work on those weak spots.
Most importantly, remember to ENJOY this time of year. So get out there because you can.
As athletes, we often focus much of our training on swim, bike, and run; especially when pushed for time, we tend to negate some other very important steps we can take to make us better, stronger athletes and less injury prone.
One such small workout we can do that I feel has a big importance is some core work. When I mention core, I am not talking about 500 sit-ups. Its not just about the multiple abdominal muscles, but all the stabilizing muscles including erector spinae, obliques, serratus anterior, glutes, piriformis and so on: the trunk from below the rib cage to above the quads, front and back. The reason for this is that our power development really comes from our core. If we practice some balance exercises and we realize that we are a bit unstable and wobbly it should lead us to questioning our core stability. We can ºt possibly produce efficient and strong power if the mid section of our body can ºt support the power we want to generate with our arms or legs. It ºs about resisting the counter production of our arms and legs in power producing exercises.
Let’s take swimming for example. The beginning of each swim stroke begins with the core. The core is the foundation for a strong and powerful pull. If we pull with a weak core, we flex and bend and, in turn, wiggle through the water. By tightening up the core we can engage in a strong and powerful stroke through the water.
In cycling, whether climbing or putting more power into the pedal in a strong Time Trial performance- if our core is weak- we cannot produce an extended amount of power nor can we actually put out the power we are truly capable of producing. We will collapse at the core because essentially we are trying to provide structure and support to the resistance of the pedal. Stability at the core is also good for bike handling and cornering.
In running, we want to focus on a nice tall posture. A weak core causes us to fade and lean over at the waist because our erector spinae are not strong enough for good support. Our form will weaken and the push-off phase of the run will suffer.
You want to make your body- your core- into a steel rod rather than a noodle. With a nice strong tall spine, we can expect to produce sufficiently more power.
The first step you can take is good posture: walk, sit and do all your training activities with a nice tall mid-section. Walk by a mirror- are you slightly hunched over? Walk tall and proud with your abdominals slightly engaged.
The following are some good examples you can do to make the core solid and strong for a higher power output and sustained power output in all 3 disciplines.
Planks: In a push-up position but while being supported with your elbows and toes, support your body in a nice tight lean position. Don ºt let the hips rise or fall.
You can add difficulty by bringing your right knee to right elbow for 10 reps, and then switch to left knee to left elbow, but don ºt raise those hips!
Planks can also be done on a body/ physio ball.
In order to engage your glutes and hamstrings and to strengthen the hip area do the following: Lie on your back with feet extended. Bring your right leg up and place your right heel near your left knee.
Make your body strong and tight and drive through your heel to raise your hip off the ground. Repeat this for a 10 reps, but hold at the top for a half-count. You should feel your hamstrings and glutes engaged
Switch legs and repeat.
I also like slow-count bicycles. These are done lying on your back and alternately extending
your left leg and then your right leg, while bringing the opposite elbow to the opposite knee. I would recommend 10 reps with a hold in the middle, so 10 reps should take 25-30 seconds.
I also suggest single-leg exercises such as squats with little or no weight to work on balance. Do these
nice and slow.
Single leg dead- lifts are great, too: With feet together and some weight in your hands, you can reach down toward your knees while bringing 1 leg straight back and perpendicular to the floor and then slowly back to start position.
Coach Jim’s Core Strengthening Rules:
You may not want to think about it, but winter is right around the corner. Training in adverse weather can be difficult, but with a few easy changes in equipment and mindset you can stay fit and have fun through the winter.
First, get in the right frame of mind. Embrace the cold weather and realize it's an opportunity to get stronger. The discipline it takes to get out the door on a cold, dark morning will serve you well in the summer. Learning to cope with bad weather is a skill, and it takes practice. There is no guarantee of good weather on race day, so treat the snow like you would big waves or high winds on race day.
Simple modifications to your equipment can make it more enjoyable as well. For the run, invest in a good pair of trail shoes, even if you're on pavement. The extra traction keeps you from sliding around on the ice. Plus, trail shoes tend to be a bit warmer due to the rugged construction and many are waterproof. On the bike you can put a wider, 25c tire on. The extra width gives you a larger contact patch with the road to keep you safer on slick roads. Install some tire liners or Slime to prevent flats. A punctured tire stinks in general, but it really stinks when it's cold and your hands are numb! You may want to invest in a rear fender to keep any wet spray from soaking your backside. Several models simply clip onto your seat post.
When it comes to what to wear, I am reminded of what my mom always says, "dress appropriately". In my opinion, the wind is your biggest enemy, especially on the bike. Once the wind cuts through you, it's nearly impossible to warm up. Find outer layers that have windproof barrier. There are windproof gloves, hats, socks, vests and jackets. Under your jacket you should layer with wicking materials. Your local bike or tri store is full of base layers that pull moisture away to keep you dry. I also like skinsuits to wear on the bike. Having a full suit with long sleeves keeps you much warmer than a bib and jersey combination. It goes without saying that a hat and gloves are mandatory.
Last, you can do different sports. Don't underestimate the benefit from a long snowshoe hike. It builds power and strength, specifically in your hips and core. Even downhill skiing helps build dynamic power and muscular endurance. Since several of my athletes live in Colorado I build skiing into their programs. You have to keep it fun! My favorite winter sport is skate skiing. It is a tremendous full body workout building strength and aerobic capacity at the same time.
This winter can be your best yet and set you up for a great 2010 triathlon season. Remember that your approach is the key, be prepared and embrace the change of season. With some easy modifications you can stay fit and happy through the cold.
Train Hard, Train Smart, Train Safe!
A run workout by Coach Jim Hallberg:
The following workout series will push and bump up the threshold for your running. I personally found it to be a fun and challenging series of workouts that improved my main season race performances. This workout is appropriate for April or May, after you've done a few track sessions.
I take a PR time from the last 12 months (5k-10k distance or longer) and plug it into the McMillan running calculator. This calculator predicts your personal bests for every distance. These are single workouts, done once a week, and they progress over a four-week period.
**Week 1:**
- Easy 20+ minute slow warm-up, drills, and stretch.
- 4 sets of 200-meter build-ups.
- Then, 1 mile all-out to meet or beat my McMillan time. Possibly adding 4 sets of 400 meters after for a good recovery from the previous effort.
**Week 2:**
- Repeat warm-up as above, this time 2k (5 laps) all-out to meet or beat McMillan time.
**Week 3:**
- Repeat warm-up as above, this time 2 miles (3200 meters - 8 laps on the track) to meet or beat my best time.
**Week 4:**
- Repeat warm-up as above, this time the choice of either 3 miles or 5k as predicted.
This workout teaches you what efforts you should be maintaining on the track. For example, if your workouts are 400 meters, it is a good idea to do them at mile race pace. If you want to get a new 5k PR, you have to run faster than 5k race pace for short distances. If you're running 800 meters or 1k, they should be done at 2-mile best effort race pace. This is assuming your goal race is 5k-10k PRs or off-the-bike PRs.
If you have questions about this workout, please email Coach Jim below.
So, I hope the title has grabbed your attention. What exactly does it mean? Are we discussing cheating here or the necessity of putting in the work and training properly to complete 26.2 miles of running? Well, it's the latter! What does it really take to finish a marathon within your perceived capabilities as an individual? I'll share my insights to help both first-timers and seasoned finishers with some considerations during training and racing the 26.2-mile journey to glory!
First, let me preface this by sharing that I've achieved a personal best Marathon time of 3:03 and have completed a total of 6 marathons, with 3 of those within an Ironman event.
Recently, my wife and I trained together for the Denver Marathon. Here's what I learned as both a coach and an athlete during our training and race:
We agreed to do all of our training together and run the Marathon side by side. This was her first Marathon, and qualifying for Boston was within her reach. So, most mornings, we'd rise at 5 a.m. and tackle mile repeats, tempo runs, and pacing workouts. On weekends, we'd do our long runs together. Ideally, I wanted us to complete at least 1 or 2 20-mile runs to acclimate to the distance and being on our feet for 3 hours. However, due to our schedules, we only managed to fit in 1 18-mile run a few weeks before the race. While the other runs during the week were sufficient for her to finish, qualifying would require sheer determination for the final 6 miles.
Race day arrived, and we started running in cool 40-degree temperatures, cruising through the first 13 miles. We focused on our pacing strategy to hit her target time of 3:50:59 for a Boston qualification. However, at mile 18, she experienced some leg issues, causing us to slow down briefly before regaining our pace. By mile 20, we were still on track. Yet, at mile 23, my legs started cramping, and I had to walk. I urged my wife to continue as I struggled with cramps in both quads despite trying to hydrate and replenish electrolytes. I ended up walking, running, and hobbling the last 3 miles, finishing in 3:53:30.
As I crossed the finish line, I saw my wife with tears in her eyes. I feared she missed her cutoff time, but she showed me her watch, reading 3:48:03. She had done it! She was crying out of concern for me, not disappointment in her time. That day taught me invaluable lessons as a coach and athlete.
The title of this article, "I Tried to Fake It," reflects my unintentional lack of respect for the training and the distance. You might wonder, since my wife and I had the same training, why did I struggle? Truthfully, our training was barely enough for a qualifying time at that point. However, the biggest lesson I learned was the importance of proper fueling during the race. My wife followed her nutrition plan diligently, while I fell behind on electrolyte intake and hydration, especially as the weather warmed up during the race week.
Here are some key points I overlooked, which led to my struggles at mile 23. Keep these in mind as you train for your first or next marathon:
1. Ensure you include 20-mile training runs in your preparation.
2. Start your nutrition plan from the beginning of the race and stay hydrated.
3. Respect the distance and the demands it places on your body.
4. Recognize and admire mental toughness, as it can make a significant difference in your performance.
As a coach, I know all these factors, yet I failed to follow my own advice. Learn from my experience, and approach your marathon training with dedication, respect, and proper preparation.
Have you ever heard your mom or coach warn you not to run in the cold? "You'll freeze your lungs if you run in that frigid air" they say. You've maybe even thought it yourself: At what temperature will the cold air damage your lungs? Research shows that runners are not in danger of freezing their lungs, even in the coldest places on Earth such as the North and South Poles. Thanks to our body's brilliant design and adaptability, air reaches body temperature by the time it greets our lungs.That said, frigid temperatures can still cause irritation in the airways. "Cold, dry air and increases in minute ventilation are both stimuli for bronchoconstriction, which manifests with shortness of breath, chest tightness and a cough" says triathlete and doctor, Cathy Koger. In act, those who are less aerobically fit, suffer from exercise-induced asthma, or are currently suffering from a respiratory illness are more susceptible to problems. The elite Nordic ski population is one group that has reported some lung damage, yet they're generally exerting more effort than runners who are out there just putting in the miles.
To prevent the runner's cough induced by cold, dry air, be sure to wear a scarf or balaclava to aid in warming and humidifying the air. The material will allow you to recycle your natural water vapor that gets trapped in the scarf when you exhale. The bank robber look may not be the fashion statement you were going for, but at least you won't be hacking up a lung. And be assured, if you do hack up a lung, it won't be frozen. If you're in doubt or feeling under the weather, don't run. One day of rest won't cost you a Boston qualifying time but a couple of weeks off with pneumonia might.
A basic set of 4 X 800 can be adjusted as you progress through the build phase in your training. The 800's should be run at or just below your lactate threshold heart rate or a perceived exertion of 7/8 on a scale of 10. Remember that running a little above your LT for an extended period of time, even by only a few beats, can do a lot more muscular damage and require more time to recover from the workout. Get more bang for your buck with a little control in order to allow room for subsequent quality workouts. The rest interval should be half the distance of the work interval (400 meters) and jogged. The 400 meters can be shortened to 200-300 meters rest as you progress through your build phase. The number of 800's can also increase in proportion to your fitness. Being able to maintain your heart rate at LT through a higher volume indicates an increased level of fitness.
As triathletes, we mustn't forget to simulate running on tired legs. Instead of calling it a double brick workout, which sounds terribly daunting, I prefer to call this workout the quadruple chocolate fudge layer cake. You can decide which is the fudge and which is the cake. Set up your bike on a trainer at a track or other site with a measured, out-and-back or circular course. Warm-up on the bike for 15 minutes elevating your heart rate to zone 3. Transition to the track for a 400-meter run at 10k pace. Transition back to the bike for a 5-minute ride in which you spin easily for 2 minutes to recover and then build heart rate to the 4-5a zone and hold for 3 minutes. Transition to an 800-meter run at 5k race pace. Repeat this pattern of 5 minutes on the bike followed by an 800-meter run 2-3 more times. After the last one, cool down on the bike by spinning easily for 10 minutes. This workout will take approximately 1 hour and should be done during the build 1, or 2 phase (3/4 of the way through your training for a peak race).
Another great track recipe, done with or without the bike, is a set of 6 X 1 mile at 10k race pace or slightly faster. The recovery should be a 600 meter jog or half the work interval time. For example, a 6 minute mile pace recovery would be 3 minutes. If you want to 'layer' the workout to simulate race legs, add in a 40 minute ride prior to the run. Build up to zone 3-4 and maintain the effort in this zone for at least the last 15 minutes. Try to run each mile at about the same pace. Test yourself a couple of weeks later to see if you can sustain a faster pace for all 6 repeats. This is either a confidence booster or a reality check. Is that pace you were planning to run in the race realistic? Far fetched? Too conservative? Consistency is the key factor in this workout.
The track is one of your training appliances, consider it your blender. Play with the ingredients and speeds, but be smart about gradually increasing volume and decreasing recovery as your fitness progresses. Be your own Iron chef!
Improving Run Cadence Strides and Plyometrics
Focus on doing the drills and improving each week. Eventually you will go out for a run, look down, and see that your pace has improved, your heart rate is lower, and your cadence is over 90 rpm.
Run cadence, distance per stroke, and cycling cadence are all key factors when determining efficiency in triathletes. In the pool we try to lower the number of strokes we take in order to lengthen out our swim stroke. On the bike we try to maintain a cadence of 85-95 rpm in order to keep our legs turning over quickly. Run cadence actually closely matches cycling cadence, as the most efficient athletes try to maintain that 90 rpm cadence.
Finding your Cadence
In order to improve your run cadence there are a few things you can do. First off you should know what your cadence is now. Go to a track or a long straight flat path or trail, and count off how many steps you take in 30 seconds. This is your run cadence, or how many run cycles you take per minute of running. Improving this number or bringing it over 90 rpm is done by running what we call 'strides' or 'pick ups'.
Doing Strides for Improved Cadence
Once again find a nice long flat to downhill stretch of a path, trail or un-congested road and run pretty quick for 20-30 seconds. Now, walk or slowly jog back to the start and repeat this about 4-10 times. Over time you will see your cadence will quicken, you will be lighter on your feet, and your run times will improve.
Plyometric Drills to Increase Cadence
Another way to improve your run cadence is by applying plyometric drills into your training. There are drills that help you improve coordination and body awareness and help you develop ?quick feet.? A few examples of plyometric drills are one leg hopping, two leg hopping (both can be done for distance and height), skipping (for distance and height), and jumping rope. A good set to improve your cadence would be:
* run 10 minutes to warm up and end at a field where you can do your drills.
* one leg hops 20-30 times (for distance)
* two leg hops 20-30 times (for distance)
* one leg hops 20-30 times (for height)
* two leg hops 20-30 times (for height)
* 6√ó100 yd skipping for distance (walk back to the start)
* 6√ó100 yd skipping for height (walk back to the start)
* jump rope 10 minutes
* run 8√ó100 yds quickly, walk back to the start
Cooling Down and the Next Day
Get a nice 10 minute cool down and stretch properly. The next day you will be tired, so do an easy workout for recovery. When you first start to do these drills, I would advise not wearing a HRM, as your HR will be high and it really isn?t important in a workout such as this. Focus on doing the drills and improving each week. Eventually you will go out for a run, look down, and see that your pace has improved, your heart rate is lower, and your cadence is over 90 rpm. Good luck on your quest!
You know the part of the race when you feel you've hit the wall. Maybe you are on a hill or the flattest section of the course. Your mind is telling your legs and arms to, "Drive! Pump! Fire like pistons!", but your muscles are crying out for mercy. We are demanding them to perform at a rate at which they are not conditioned. Our body can not supply the blood and oxygen that our hip flexors, in particular, are requiring to meet the demands of the coach inside our heads. Well, at least you've done your mental homework. But have you neglected working regular hill drills into your routine? Perhaps you do them but don't know why. Do you vary the type of workouts? How do you approach the hill?
One of the most famous proponents of hill training is Olympic coach Arthur Lydiard. His hill circuit training required the athlete to bound (focus on horizontal motion) or leap (focus on vertical motion) up the hill. Lydiard concentrated a great deal on hill running form to promote efficiency. Driving the knees, for example, is one aspect on which to focus, as well as toeing-off and slapping the heel to the buttocks. When done at a slower pace, a runner can focus more on technique and may actually feel more soreness than he/she expects from drill like repeats. Consider a weight routine in which you are lifting and lowering the weight more slowly. It hurts more! Gravity is our resistance on the hills.
The first cycle of hill workouts in a Lydiard season is geared towards strength. It consists of 6-8 repeats on a 1,000 meter moderate incline. As the season progresses and the focus changes to explosive speed, the repeats increase to 8-10 and the length of the hill shrinks to 275 meters. The stride down the hill is always fast but in control. Before the following hill repeat, Lydiard had his runners run about 250 meters in between 800 and 1600 pace. For Lydiard, who primarily trained track athletes, hill workouts were focused on after the base phase of building mileage. However, incorporating hills throughout the season has proven to be an effective way to improve efficiency (work harder and use less energy) without peaking too early (as sometimes happens with track workouts done too early in the season).
According to Stacy Osborne, an avid runner and podiatrist in the Cincinnati area, many of us ignore the importance of fine tuning/addressing our biomechanics, one of the most controllable aspects of our training and keys to improvement. Contrary to popular belief, it is not the leg on the ground that is primarily responsible for generating the power for forward velocity. Rather it is the non weight bearing leg, the leg in the swing phase, which generates the momentum by creating a tug on the runner?s center of gravity as it swings forward. The foot on the ground acts as a lever and the runner is thus propelled forward. Those muscles responsible for this ?power stroke?, the key hip flexors, are the illiacus, psoas major and psoas minor. These are also some of the most important muscles for cyclists, recruited during the pulling up phase.
One of the best ways to strengthen those hip flexors and in turn improve the power of our swing phase is to do hill repeats. As we gain strength, our chances of getting injured are diminished. Not only will we finesse our charges on inclines and finish line kicks on flats, hill repeats also increase our mental confidence. Once you've done 15 X 2:00 of a wicked hill, 1:00 climbing a similar incline in a race will look like a mole hill. It often surprises people that running hills improves speed. Actually, running hills is speed work in disguise. Your effort will increase as you run up a hill, even if you reduce your pace. Moving your body up the hill requires more work than moving it along a flat surface. Hill running is equivalent to throwing in a surge on the flats. So, in a race, the best way to run a hill is to maintain effort and forget about pace while on the hill. Even effort is the surest route to a faster time. Trying to maintain pace on the hill is like surging and varying the body?s perceived effort, which will only tire you prematurely in the 'long run'.
How else can you build tireless, feisty, power strokes using hill workouts? One way to maintain volume still is to do hill fartleks (Swedish for speed play). Pick a course with hills and focus on surging up the hills. If you are doing strict hill repeats, try varying the paces. For example, if you are doing four sets of three hills, do the first at 5k pace and the second at 10k pace. Focus on slow and exaggerated form on the third hill. Instead of varying the pace at which you run, you can vary the hill lengths themselves. If you are working in a group, pair up and run them like a relay such that your rest depends on how long as it takes your partner to get up and down the hill. Should you decide to run hills by time (i.e. 90 seconds on 5 hills), mark how far you get each time with a rock or little flag. Try to reach or beat that landmark each repeat. It is also good practice to try to surge over and past the crest of the hill. Who likes to be beat at the top of the hill because they've slowed down?
How well we run on hills depends on how we approach the hill, the mental factor. There are many of us that like to see hill repeats as an opportunity to practice conquering or attacking the hill. "You can never run a hill too hard, you will collapse before hurting it," said one runner. One tactic is to approach the hill as a friend rather than the enemy trying to defeat us. Look at it as an animate object providing a spring board to propel us forward, a friendly boost. Another helpful piece of imagery is to imagine strings attached to your hands and the string ends tied to a point at the top of the hill. As you pump your arms, thrusting your elbows behind you, imagine the strings providing you leverage to pull yourself up more easily. You don't have to turn your mind off to escape negative, self-defeating talk; instead, recruit your mind to help you!
As runners, triathletes need to recognize the importance of strengthening our hip flexor muscles. Strong flexors help us maintain a grueling pace, attack a hill, kick with speed on the flats, and protect our bodies from injury. They are an integral piece of training year round that, with variation, can make us more efficient runners and cyclists. Go ahead, be king of the hill! You’ll find yourself conquering other kingdoms elsewhere.
It happens to every athlete – middle-of-the-packers, back-of-the-packers, and even professionals – all go through phases in their athletic careers when they cannot get over the hump. That hump can be many different things – stuck at a certain pace, can't break a specific time goal, can't get motivated to get out there, etc. But we must remember how good it feels to be at or near the top of our game and how much of a positive impact that has on all phases of our lives. Even if we may not be capable of setting a new PR every time – and this may be due to factors beyond our control such as age, injuries, etc. – training consistently will allow us to realize these positive effects throughout our lives.
What inevitably happens to many of us each year is we go through a phase where we cut back our training significantly if not entirely. Obviously, this is a good thing at some level because we all need a little break each year to rejuvenate the mind and the body. However, many of us fall into a rut that each year becomes harder and harder to get out of. When we do begin to ramp things back up again, we feel much worse than we had hoped and tend to get discouraged. This is a difficult time and a point where many wonder if they can even get back to where they want and/or need to be for their upcoming race season (because of course we have already signed up for a dozen races that fill up 8-12 months in advance!). But don't give up!
We have many things going on in our lives and we constantly have to wage the battle amongst these competing things – family, job, community, training, etc. Balancing these many responsibilities is difficult and I always find that when I'm doing one of these things, I feel guilty about not doing the others! If I'm working late, I feel guilty for not spending time with my family or not working out; if I'm working out, I feel guilty for not working more or doing something with the family, and if I'm with my family, I feel guilty for not working more or training more. It's a vicious and constant guilt trip! It becomes convenient and easy for us to use this as our excuse for not getting ourselves back in shape. Don't fall into this trap!
Many of us have been training and racing for many years and many of us believe we know what we need to do to get to where we're trying to go. However, I believe this can be a handicap to us as we struggle to get back on a consistent training schedule and one that will help us reach our goals. It's easy for us to bag a workout if we don't have someone else holding us accountable to our schedule and we can always use family or job commitments as our excuse. I would highly suggest getting a group of friends together to train several days a week or join a training group(s) that meets several days a week. These training partners do not have to be at the same stage of training as you are – I think this is where many give up on group training, especially if they are the "slow" one. The key is that you will now have others that will hold you accountable if you don't show up. It doesn't matter if you all do each session together; in fact, you may end up doing many of your sessions mostly on your own if the group is of varying fitness levels and varying race goals. But you will show up and you will be on your way to building one of the most fundamental aspects into your training – consistency, i.e. Discipline.
To get you back on track, I would suggest setting a realistic schedule that isn't going to leave you completely wiped out every day or at the end of each week. Build in one day off each week. Commit to working out for a minimum amount of time each day – i.e. 20 minutes – so that it's reasonable enough that you can fit that in no matter what else is going on in your life that day. Build in two to three days each week where you try and go a bit longer. If you are more experienced, then I would suggest a concept I read about in a recent publication from Hammer Nutrition – over the next 15 days commit to doing two workouts each day. To qualify as a workout, a session needs only be 15 minutes long. Again, this makes it seem much more manageable and even two 15-minute sessions can be fit into a busy day for anyone.
If you're feeling like you're behind in your training and are questioning whether you can ever get back on track, just remember – don't ever give up! Get some training partners; create a schedule that will get you out there; make your sessions very manageable at first so you're not overwhelmed and intimidated by an upcoming session. After a few weeks of consistent training, you will be on your way to reaching your goals for the season. You'll begin to feel better about yourself, you'll have more confidence, and you will get back to that magic place!
Recently, along the Front Range, we had our first outdoor Triathlon of the season. Temperatures had been in the 80s earlier in the week, but Friday night the mercury plummeted and the wind started to blow hard from the North. This particular race is held in Longmont at Union Reservoir in open country. There is not much stopping the wind from the North to the South except the open prairie. Air Temperature was just above 50 degrees, and the wind chill was in the low 40s. The water temperature was a balmy 65 degrees.
I did a short warm-up, but nothing nearly as long as I usually do, and that was a mistake! The wind was howling, and it was much too cold for anyone to warm up on the bike. What I usually recommend is a routine that I learned from Olympic Coach Bobby McGee. Unfortunately, I made the mistake of not following this routine!
I start with a few standing "static activation" of key running muscles followed by 5-8 min easy running. Next, I perform another group of "dynamic activation" exercises ending with 5-6 strides peaking at just under 5k pace. These exercises don't just activate the running/cycling muscles but are a great swim warm-up as well.
This warm-up should be timed to end at a point that allows getting into the water about 15 min before the start, in order to do a few minutes of swimming. My big mistake was not following my own advice as I did not get into the water when I should have. I was worried about getting wet and then cold, and instead stood on the beach, shivering from being in my wetsuit. Eventually, I did join the few in the water for a short swim – but not more than a minute or two. I am sure in hindsight that the land-based activation was by now wasted. The result was that I swam like hell out to the first buoy, and it was much harder than it needed to be. The winds had picked up to a steady 40 mph at this point, and the water was rough with two to three-foot choppy waves to swim against!
One of the easy lessons to remember from my session with Coach McGee is the importance of a good warm-up. He had asked the athletes in attendance what happens when we get out of a chair we have been in for a while and try to climb a flight of stairs. Even the fittest athlete will be quickly winded due to the simple reason that the muscles go to sleep while you were sitting, or more technically most of the fibers deactivate. When you ask the muscles to perform work you are only able to recruit a small percentage of the muscle group which goes anaerobic almost instantly when you hit the stairs!
A good friend of mine and UK Coach, Simon Ward, has a nice race car analogy on his blog. Here's a blog about warming as well.
Here are a set of warm-ups you can incorporate into your next race:
Warm up 1:This warm-up will work for triathlons with an early start (say 6-9 am), an opportunity to get in the water before the race start.
30 minutes before the start – 10-minute jog – building pace (avoid too much sweating as it makes putting your wetsuit on harder)15 minutes before the start – put on your wetsuit and swim 5 minutes building pace, then do 3 x Deep water starts + 1 minute hard + 30 seconds rest.Aim to finish 5 minutes before the race start.
Warm Up 2:This warm-up will work for triathlons with an early start (say 6-9 am), with NO opportunity to get in the water until 5 minutes before the race start.
30 minutes before the start – 10-minute jog – building pace (avoid too much sweating as it makes putting your wetsuit on harder)15 minutes before the start – put on your wetsuit and do 5 – 10 x 45-second Swim cords or bands on dry land + 15 seconds rest.When you can get into the water, get in as soon as allowed (i.e., be at the front of the queue) and do swim 5 minutes building pace, then do 2 x Practice starts + 30 seconds hard swimming 30 seconds rest.Aim to finish 2 minutes before the race start.
Warm Up 3:This warm-up will work for triathlons with a later start (say 10 am onwards), where you can rack your bike late or get into transition, NO opportunity to get in the water until 5 minutes before the race start.
2-3 hours before the race start – 10-15-minute easy jog to loosen up45 minutes before the start – ride bike for 10-15 minutes building to goal race effort for 2-3 minutes. This might mean taking a trainer with you to the event.15 minutes before the start – put on your wetsuit and do 5 – 10 x 45-second Swim cords /bands on dry land + 15 seconds rest.When you can get into the water, get in as soon as allowed (i.e., be at the front of the queue) and do swim 5 minutes building pace, then do 2 x Practice starts + 30 seconds hard swimming 30 seconds rest.Aim to finish 2 minutes before the race start.
Warm up 4:This is for Ironman and 1/2 ironman/70.3 events with early starts and access to transition is limited. However, opportunity to swim is usually available.
60 minutes before the start – 10-minute jog – building pace (avoid too much sweating as it makes putting your wetsuit on harder)30 minutes before the start – put on your wetsuit and swim 5 minutes building pace, then do 3 x Race starts starts + 30 seconds hard + 30 seconds rest. Then do 5 minutes @ goal race pace + 5 minutes easy swimming.Aim to finish 10 minutes before the race start.
In all of these warm-ups, your aim should be to get your effort up to race pace and warm up for long enough to kick-start the aerobic metabolism. This way, your body will start to process the lactic acid very quickly when you start, and the first few minutes won't seem quite so painful.
In order to complete your warm-up, you'll need to be organized and have a plan to work back from the race start time to your arrival time at transition. I hope this helps you avoid the mistakes I've made and allows you to have a great race. Good luck!
Simon Butterworth is a seven-time Kona finisher and finished 3rd in his AG in 2011. He is a certified USA Cycling Coach and has been racing and coaching for over twenty years.
I ran track in both high school and college and gained an early respect for the improvement an athlete can make with consistent speed work. Over the years, I have adopted, modified, and created some of my own track workouts to help keep the intervals exciting and fun. Some of these workouts can be done year-round, while others will require a bit of endurance and some already established speed.
Your first interval is NEVER your fastest interval. It takes 3-4 reps or nearly 1 mile of speed work to get warmed up and into optimal sustainable workout pace and intensity. If you go and kill it on the first and 2nd interval, you’ll be very likely to be done (unable to improve) well before the workout is over, thus not getting the true value of speed work.
It’s not always the speed; sometimes, it's the repeatability of the interval. Let's say you can run 1:45 per quarter mile. One of those, sure, no problem. Twenty of those with a minute rest between is an entirely different type of workout!
Recovery. Lots of people discuss or suggest less and less recovery. This is okay to a point, but it is important that you take into consideration both the length of the interval and the altitude at which you’re training. If, for example, you are doing 1-mile intervals at sea level, you might be able to get away with a 3-minute recovery. The same workout at 5000+ ft elevation may feel very different, and you’ll need a longer recovery between intervals.
All workouts start with a 15-20 minute slow, easy jog followed by drills such as high knee march, high knee skips, toe-touch skips, butt kicks, single leg quick drill, and butt kicks into stride and maybe a few extra strides for good measure.
**100m accelerations and 100m jog.** This is fairly straightforward. You jog the curve of the tracks and then accelerate to a fast pace on the straightaways (slightly faster than your Best mile time). Repeat this for anywhere from 1 – 3 miles. You may take a short 1-minute break in between miles. But I must say this simple 100-meter acceleration on and off gets challenging. Rumor has it that Lasse Viren would do 100x100’s in preparation for his 10,000. He would be able to respond to any acceleration that was thrown at him during any race. I suppose that’s why he won the double in the 5,000m and 10,000m twice in 2 Olympic games, setting a world record even after getting tripped and falling to the infield.
**The second workout I like** is a modification of the first one but slightly harder. Once warmed up, it starts with a set that looks like this: 200-meter jog, 300-meter fast, 300-meter jog, 200-meter fast. This is 1 set which is repeated without stopping, ideally building up to 5 sets. What makes this workout even tougher is trying to eventually make the jog more of a tempo pace and the ‘fast’ above race pace, near your fastest 1-mile time. This workout is a credit to my college running days when I thought I would be able to hang with a guy who was training for 5,000m while I was running the 1500. I hung but it was etched in my brain as how hard that hurt and yet how rewarding it was that I did this workout.
**This next workout**, my absolute favorite, will teach you patience and how to negative split your workout. Ideally, this workout should be implemented only after establishing a good base of speed work over time. 400-meter repeats (1 x around the track). Start with 6 laps and maybe a few weeks later work up to doing 8. Your first interval starts and stays in lane 2. Once you finish this first interval, that time is the standard for the next interval. For example, let's say you ran 1:40 in lane 2. Now do an easy jog of about 150-200m and back to the start but now move to (and stay in) lane 3. You must match or beat 1:40 but now in lane 3 all the way around, starting at the start line (not the 400-meter start arrow/line for that lane). This is roughly 7 meters more. Go! Okay, let's say you just did a 1:36. That's your new standard to meet or beat in lane 4. Repeat moving out to lanes 5-6 and eventually lanes 7-8. By the time you hit lane 8 that’s about 56 meters further than lane 1! Now, for your last interval for the session, you hop back into lane 1 but keep that same all-out intensity that you did in the outer lanes!
You’ve done this workout right and have negative split the workout – even if your time never changed! You had to, to keep the same time from lane 2 all the way to lane 6- or 7 and 8. I love this workout and so do a lot of my athletes!
When doing speed work, keep in mind that you will need to modify your intensity depending on the time of year. In the winter and early spring, you’ll want to keep a little in reserve and your form in check. You don’t want to be fatigued and burned out before the race season even starts!
Once the racing season hits, then it's okay to push a little more, dig into those reserves a touch, and fight the mental and physical pain. Keep in mind that although speed work can be incredibly rewarding, it can also be very taxing. You may need 3-5 days of easy running before anything remotely hard even if it's a bike workout. Listen to your body and train safely!
When I start to get cabin fever in the winter I think of warm weather, blue skies, the smell of sun block, and freedom from indoor bicycle trainer rides. With race season still a few months away, and with a recent return to serious training, now would be a good time to set some training benc
Swimming:
I like to see athletes test in the pool weekly, rotating the test below every week four weeks. All tests should include 200-600 yd warm up and then 8√ó50 at desired test pace with 20 seconds rest. For example if you want to swim 1:30 pace for your test, your 50s should be done around 45 seconds. For a cool down I would recommend at least 200 yards of easy swimming.
Main Set #1:
8√ó100 on 1:00 rest. A short set like this lets you go gang busters and helps you understand pacing. The idea is to keep the 100 times within a second of each other without slowing down as the set progresses. Over time you should see your average for the 100s get faster.
Main Set #2:
4√ó500 on 20 seconds rest. Try to descend (make each one faster) each 500. The pace of your last 500 is likely to be your Ironman pace when rested, tapered and wearing a wetsuit.
Main Set #3:
8√ó200 on 10 seconds rest. Add up the total time on the 200s and this should be reasonably close to your 1500m time for an Olympic Distance Triathlon.
Main Set #4:
A long time trial (TT); be it 1,000; 1,500; 2,000; or even longer. This long time trials are mentally tough and provide a realistic look into how fast you can swim. There is nothing like a reality check!
Results:
Once you have done these tests you have a pretty good idea of where your strengths and weaknesses lie. If you can drill the 100s in Main Set #1 at 1:15 pace, but you fall off to 1:35 pace on the 200s, you know that endurance may be a limiter. If you can hold 1:35 pace in both the 200s and the 500s but can?t muster anything faster than 1:29 pace on the 100s, then you know you are lacking speed. If you fall apart on the 1,000 TT then it could be lack of endurance or even lack of mental toughness. Either way, you?ll know your limiter after doing all four tests and you?ll know what you need to work on.
Cycling:
Preferably using a power meter or a Compu Trainer, but a Heart Rate Monitor could be substituted: Warm up for at least 15 minutes and then throw in a few near-max effort sprints to get the heart rate up and ready for the test. Your cool down should be at least ten minutes of easy spinning with high RPMS.
Test #1:
10 mile Time Trial. The test results can be best utilized over a period of time if you can repeat the conditions month after month, and this is the reason I like to use the trainer or a 10 mile flat course on the Compu Trainer. The test can be done outside, but its best if it can be done clear of traffic, stop lights, stop signs and hills.
Test #2:
2√ó6 miles all out with a 2 minute mental recovery in between. Same protocol as above.
Results:
Both of these tests are tough, although the 2x 6 mile may be slightly easier with the short break in between. What I like about Test #2 is that if you take it out too hard on the first 6 miles, you can re-adjust on the seconds 6 miles and you?ll be able to reign in your enthusiasm. With Test #1, the test is mentally longer but you could find yourself blown to bits after ten minutes. Both tests are good for benchmarking fitness and I often have my athletes alternate the tests from month to month. You can use average heart rate over the course of the tests to determine lactate threshold or a power meter to determine average power at threshold. Once you have these numbers you can plug the numbers into a reliable formula to determine training zones going forward.
Running:
Running tests can be done as an open 5k or 10k, a tempo run around a favorite course, or it can even be completed on a treadmill.
The warm up for any running event should be at least ten to fifteen minutes of running and then a few fast pick ups of fifteen to thirty seconds with full recovery in between. Cool down should consist of at least ten minutes of very easy running and some stretching.
Test #1:
5k or 10k Race: The toughest part of these tests are staying within yourself the first mile or two. Learning to pick up the pace as the race gets longer is an art and it takes experience. Try to run the race as a negative split, or in other words, run the second half of the race faster than the first.
Test #2:
Another option would be to find a local course or loop that you could run as your “testing ground”. Same as the 5k or 10k: take the pace out easy and try to negative split the run.
Test #3:
Although treadmills get a bad rap, they are great for hill running and for testing. Setting out to run a 5k or10k on the treadmill is a great way to test baseline fitness. The test is easily repeatable and you won?t have any variables such as heat or wind disrupting your performance.
Results:
Like the cycling tests, you can use your average heart rate over the duration of these tests to determine training zones. If you decide to use a 5k race as your benchmark or anything less than 30 minutes, you should probably use 95% of the average heart rate for your LT as its easy to drive your heart rate up knowing you only have to suffer for a short period of time.
Weights:
Using a max strength test is a great way each season to see if your strength is improving. Knowing that you can leg press 2.5 times your body weight this season versus 2.3 times your body weight last season can be a boost to your confidence. Other max strength tests that can be done are squats, seated rows, and step-ups.
Keep track of your testing so you can compare from month to month and year to year. These tests can be used all season long to determine current fitness levels and will help you race mentally tougher in 2007. Good luck!
Michael Ricci is a USAT Level III certified coach. He can be reached for personal coaching at mike@d3multisport.com. Please visit his website at www.D3multisport.com.
As you approach race season, incorporating hill repeats into your training regimen before diving into serious interval training can be highly beneficial. The following workout outlines what I consider the 'Perfect Hill Repeat' session:
1. Warm up for 10-12 minutes at an easy pace.
2. Perform standing activations.
3. Hill Bounds – Complete 2 sets of 20 steps each (10 per leg). Jog or walk back to the starting point. Hill Bounds involve forceful skipping up the hill.
4. Begin with 6 sets of 2-minute hill repeats at a 5k-10k effort level. Focus on exerting a fairly intense effort, rating perceived exertion (RPE) between 7-9. Don't fixate on speed or heart rate (HR) during these repeats. Your HR may take time to catch up but will likely reach zones 4/5 after about 90 seconds.
5. Take an easy 2-minute recovery period after each hill repetition. Walk or jog slowly back to the starting point.
6. As you progress through the repetitions, aim to surpass the furthest point reached with each subsequent repetition.
7. Upon completing the last repetition, perform 3 sets of 30 Hill Bounds (15 forceful skips for each leg). Mark the furthest point reached during your best Hill Bound (you can use a rock or stick as a marker).
8. Execute 3 sprints up to the furthest point reached during your best Hill Bound. For instance, if the Hill Bounds took you 20 seconds, strive to cover the same distance in 10 seconds. Push yourself to go all out!
9. Cool down with an easy 10-minute jog.
10. Incorporate a brief core workout and aid your recovery with a drink containing 20-30g of protein.
You can gradually increase the number of repetitions by 1-2 each week, aiming to reach 12-15 repetitions by weeks 4-6. After completing this workout block, you'll be well-prepared to transition to track workouts.
If you have any inquiries, feel free to email me at: Mike@d3multisport.com
Improving your run during the winter months
For most of us the season is winding down if not over entirely. With that comes the reflection on how your season went and what you need to work on to see improvement. If running is your weak point, you may be thinking that training for a winter marathon will boost you to the next level. On paper that makes sense, but in reality it rarely works as planned. The better solution is to train for the marathon, but only compete in a half marathon. This way you will get the benefits of a base period of running, but you won?t take the pounding and thus need the extended recovery time associated with a full marathon.
The plan is very simple, and easy to implement. After a period of active rest, and once you begin to feel like you want some structured training, you can start your build. It is important that you be mentally ready to handle the coming workload as well as physically.
Begin by getting in some light, easy runs to get the legs back and used to running again. After a week of this, you can start the real training. All of the running for this period should be done at an aerobic pace. The next 4-6 weeks should consist of a mix of long base runs, hilly runs and short recovery type runs. You want to build up the hours as you would for a full marathon. This should be done by adding time on to existing runs, and running more frequently. For instance, the first 2 weeks you may run 3-4 times for a total of 2-3 hours. Three weeks later you should be running 4-6 times a week for a total of 4-5 hours. This spreads the workload out more lessening your chance of injury.
The big question regarding marathon training is how long does my longest training run need to be? Since you will not be running a full marathon, this is not such a big question mark. For the half marathon, your long run can be as short as 15 miles, or up to 20 depending on what you can physically handle.
After the base period, give your body a week devoted to recovery, than you can move into a build phase. Here you want to keep the frequency up and start to add in some faster, tempo running as well. This tempo work can be added in several ways. Simply running at your LT for 30-40 minutes is the easiest thing to do. You can also sprinkle in some race pace and under intervals during your long run. Doing this will teach your body to handle the stress of race pace. Again, start smaller and build up your time spent running at or near your LT. Tempo work is very powerful stuff and should be added in carefully. Never do more than 2 tempo workouts in a week and allow 2 days between each session. This phase should last 2-3 weeks.
The build phase is also the best time to dial in your race day nutrition. Your race day nutrition is a big key to how well your event goes. The mistake many people make is that they don?t practice their nutrition strategy while at race pace. Eating a gel or drinking 10 ounces of fluid is entirely different if you heart rate is 120 than if it is 150. Make sure you know what you will take and when.
About 2 weeks from the event you can start your taper. During these 2 weeks you should reduce your volume, but keep the intensity. Continue to do some race pace repetitions, but keep them short, from 1 to 3 minutes is enough. This way your body remembers what race pace feels like without doing any real damage. You basically want to give your body time to recover while keeping it sharp.
By training for a marathon, but racing only a half marathon you can gain a new found aerobic base, without doing long term damage. All the work you do training for the marathon will benefit you now that you are ready to transition into triathlon training. See training schedule below.
Weeks 1-2: 3-4 runs, long run 1:00, no tempo run
Weeks 3-6: 4-6 runs, long run 1:30, no tempo run
Weeks 7-10: 5-6 runs, long run 2:00-2:30, tempo run: 1-2/week for 30-40 minutes, separate tempo runs by 2 days
Weeks 11-12: 4-5 runs, long run 1:30-1:45, replace tempo run with 1-3 minute efforts, taper ? work on nutrition
AJ Johnson is a USAT Certified coach. He can be reached for personal coaching at AJ@d3multisport.com
The most frequently asked question by triathlon coaches is "How do I get faster?" It's a simple question, but unfortunately, there's no simple answer.
When working with athletes to help them achieve their goals, I start by asking two fundamental questions:
1. How much time do you have to train?
2. What are your strengths and weaknesses?
These two questions play a crucial role in determining the structure of your training. Despite the abundance of advice on intervals, tempo workouts, and new equipment promising speed gains, the key lies in these basic questions: the amount of time available for training and how effectively that time is utilized.
As my former coach, Rick Niles, aptly puts it, "It's not how MUCH you train, but HOW you train." This philosophy forms the cornerstone of my coaching approach. I refined this approach while coaching 100 student athletes at the University of Colorado, where I developed a training matrix to organize training more effectively.
Upon taking the head coaching position for the University of Colorado Triathlon Team in 2008, I observed that the team was stuck in traditional training methods, leading to a decline in performance. I introduced structured workouts, incorporating VO2 workouts, time trials, and more swim training while eliminating aimless long rides and runs.
Despite initial resistance, the team embraced the new approach, resulting in improved performance and eventually reclaiming the National Championship title after a five-year drought.
In addition to changing the training strategy, I implemented athlete profiles to tailor training plans to individual needs. By understanding each athlete's strengths, weaknesses, and training preferences, I could optimize their training regimen for better results.
Coaching a diverse college club team posed challenges, but I devised individualized schedules based on each athlete's available training time and strengths/weaknesses. The training matrix, which you can download here, helped streamline this process.
When using the matrix, remember to consider:
1. How much time you have to train
2. Your strengths and weaknesses
Consistency is key. Focus on regular training rather than trying to meet every hour or session. Whether you're focusing on your weakness or building on your strengths, consistent effort is paramount.
Remember, hard work doesn't always mean pushing yourself to the limit. It's about consistently putting in the effort week after week. The key to success lies in consistency.
Download the matrix and start planning your path to personal bests in 2015!
Michael Ricci is a USAT Level III certified coach and USAT National Coach of the Year, with a track record of coaching CU-Boulder student athletes to four consecutive national championships!
