Inspired Performance Coaching

Triathlon Clinic at Road Runner Sports- 7/15/2010

Self-testing Your Heart Zone Rates

There are several ways to determine your Heart Rate Training Zones, some of which are more accurate than others. Testing in a lab where blood samples are drawn and measured for Lactic Acid is very accurate, but expensive. Subtracting your age from 220 (224 for women) is easy, but can be off by 15%, since everyone doesn’t fit the parameters of being “average”. Here’s a method for cycling, running and swimming that is a self test and which is quite accurate.   Cycling LTHR TT Test Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.   Running LTHR Test Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).   Swimming LTHR Test In swimming, we refer to “T-Pace” quite often to prescribe intensities. Your T-Pace is the pacer per 100 yards that you can swim for a continuous 1,000 yards. This also predicts your LTHR. For example, we might say to swim 500 in T-pace +5. If your T-Pace were 1:40/100, than your T-Pace + 5 would be to swim that 500 yards at the pace of 1:45 per 100 yards. You will be able to get a feel for this with experience, so estimate how the intensity feels each time you swim so that you can be familiar with your zones by how an intensity feels (in other words, you are using your rating of perceive exertion- rpe). To determine T-Pace, swim a brief warm up set. After your warm up, swim a continuous 1,000 yards at a constant pace. Try not to go out so hard that you fade early in the swim, but go out as hard as you can and maintain that pace for the entire duration. Take your pulse/HR at the end of the swim and record both your HR and your time divided by 10. That will be your T-Pace.

Post Season Tips

What Do I Do Now That The Season Is Winding Down? By Chuck Graziano, USAT Certified Triathlon Coach   So the days are getting shorter, the mornings cooler, the weekends are wetter; all signs that the “racing season” is coming to its annual conclusion. We have all had varying results from extraordinary to disappointing, but the common thread most of us feel is the vacuum that’s created when our structured training is missing from our daily routine. So, what do we do now? How do we maintain the level of fitness we’ve achieved during the season? How do we fill the void created by the “missing schedule”? These are all natural feelings. In fact, someone coined an acronym to describe what ultra distance athletes go through- PIDS, or Post Ironman Depressive Syndrome. Here are some suggestions for staying fresh and fit, and laying some groundwork for next year to be the best yet:   1. If you’re feeling like you’re “fried” from training, take some down time to refresh yourself. The BEST down time is not spent in front of the TV or with a pint of Ben and Jerry’s (yeah, we’ve all earned it) but with some alternate routines. If you belong to a gym, take a Pilates class. Do some mountain biking at a recreational or leisurely pace. Do some strength training, play tennis, hoops, etc. You get the idea. Staying active will maintain your fitness while you refresh yourself. The key is to do some “fun stuff” that you haven’t had time for during your peak training and racing season. Generally (and depending on your race schedule and other individual factors), Mid-October to Mid-December is the best period to go “unstructured”.                           2. Slowly get back into some structured training after you’ve had some unstructured down time. Start in Mid-December (depending on your key race schedule for next year). Don’t be obsessive about it, but get yourself into a disciplined routine so that the “habit” becomes part of your lifestyle and built into your daily schedule. After a while, if you miss a workout, you’ll feel something was missing from your day. For some, first thing in the morning before the business day gets started is dedicated to training. Be committed to not having anything interfere with these hours. Try to swim, bike and run at least twice each per week during early winter.   3. As the weather starts to turn, start thinking about your winter schedule. Cycling and running (for the joy of it and not necessarily for a training purpose) are great into late November. You can get an indoor trainer pretty inexpensively and set it up in front of a TV and fan for the deep winter months. Indoor training (especially if you’re following a workout plan) can produce extraordinary results in your cycling performance. Cross country skiing is a GREAT activity during the winter. You can be totally recreational about it OR skate away and get your heart rate up to the red line! Snow shoeing is also excellent for maintaining your cardiovascular fitness. Back pack some snacks and go have some fun.                             4. Watch your diet. All mammals gain fat in the fall and winter months. It’s unavoidable. But “fitness mammals” like us may gain more than our share if we continue to eat at the same rate as when we were maintaining a full training schedule. Monitor your calorie intake, but more importantly, monitor your quality. Shop as much as possible in the outside perimeter of the supermarket. That’s where the fruits, vegetables, unprocessed foods, fresh meats and fish are kept. Eat good quality grains and keep an eye on the glycemic index (GI) of the foods you eat. High GI foods tend to spike your blood sugar, leading your body to respond by carrying away the excess sugar and converting it to FAT! Watch your “low fat” or “fat free” foods. They’re usually higher in sugar than their non-reduced fat cousins. Read the labels of the foods you eat. They offer a wealth of great information, and may take the temptation away!                           5. Start thinking about next year. What is it that you want to accomplish? What’s your high priority, or “A” race that you are targeting? What are the “B” races that you’d like to do? For some, it may be just to finish a longer distance than they’ve done before. For others, it may be to do a “personal best” for a race or distance that they’ve done already. It’s a good time to outline your goals for next year, while this year is fresh in your mind. Write them down, so you can refer back to them constantly. Write down your target split times (including transition times) for next year’s “A” races as soon as possible, while the recollection of this year’s races is still fresh in your mind.                           6. Evaluate your season. What were your limiters this year: where could you have performed better, what held you back (an injury, a discipline that you’re not strong in, equipment issues?)? What were the high points that you want to repeat for next year and what caused them? Write yourself a “post season wrap-up” with everything you learned about yourself and the sport this year.                              7. Identify what preparations you need to make during the fall. Maybe you need to start shopping for an indoor trainer so that it’s ready for the start of your winter training program. Do you plan to join a gym to do some strength training? You might start looking around for a pool to train in, and maybe a masters’ swim program that you can join. Are you going to hire a personal trainer or coach to set up a structure for you to accomplish your goals? Now is the time to identify what you need to prepare, and start making those preparations.                           8. Take some “down time”! Hmmm, didn’t we start with this above? Well, perhaps it’s important enough to repeat. Changing your routine during the fall and early winter will allow you to maintain a disciplined training schedule later on without losing motivation and getting totally burnt out. You may de-train somewhat, but that’s a healthy process, not a counter-productive one. Remember that the body gets stronger while resting, now while working. A bit of detraining will allow you to come back even stronger when your structured program begins for next season.   When you think about it, it’s pretty simple. Follow some “common sense” guidelines and you can have a well balanced, healthy, fit lifestyle and excel at your races. Add variety to your fitness training, take some time to refresh, watch your diet, evaluate last year’s accomplishments and outline plans for next season. Being just a little organized about your training makes a world of difference. The alternative is found in one of my favorite quotes: “If you don’t know where you’re going, any road you take will get you there”.   Chuck Graziano is a USA Triathlon Expert Level (II) certified coach, is certified as a Level III coach by USA Cycling and is a Level III Alpine Ski Coach, as certified by the Professional Ski Instructors of America. He is Head Triathlon Coach for the Leukemia and Lymphoma Society’s New Jersey Team in Training and is available for one-on-one coaching in endurance sports, general fitness and alpine skiing. He can be reached at chuck@inspiredperformancecoaching.com.  

Functional Threshold Test for Computrainer

If you train with a Computrainer (or other power measuring device), you’ll want to use that device as a tool for improved performance, not just to provide some nice numbers to look at (“ooh, I just rode at 15 watts more than I did last week!). One of the key performance indicators that you’ll need to determine is your Functional Threshold Power. This test can easily be performed on your own. The protocol for this test has been adapted from Allen and Cogan’s “Training and Racing with a Power Meter”. Set your Computrainer up to ride on a flat course (e.g. Ironman Florida Course, Long.3dc, or other very flat course). Warm Up Ride for 20 minutes at a easy to moderate (endurance) pace (up to lower zone 3). 3 x 1 minutes at 100 RPM’s with 1 minute recovery. 5 minutes at endurance pace 5 minutes at “all out” pace. Go hard, but not so hard that you die before the end. You should have just a bit left in the tank to kick it at the end. 10 minutes at endurance pace. Calibrate your Computrainer! Reset the Computrainer so that you are at the beginning of your course, and information will be refreshed. Time Trial Ride a 20 minute time trial at a strong and steady pace. This should be your hardest pace that you can sustain for the full 20 minutes. Be careful not to go to hard in the beginning. The first time you do this test, you should start a bit easier than what you think is your hardest pace and build up within a few minutes. Record your average power (wattage). Subtract 5.0% from this average and record that in your training log. That will be your Functional Threshold Power (FTP). Cool Down 10-15 minutes at your endurance pace 10-15 minutes at an easy spin. Every time you do this test, duplicate all conditions possible: • Do the test at the same time of day. • Do the test when you are reasonably fresh each time (no hard training for two days prior). • Use the same nutrition/hydration plan, unless you are experimenting with nutrition. • Use the same Computrainer course, and be sure to calibrate your Computrainer EVERY TIME. • Be sure your warm up is the same routine and the intensity is the same each time.

The Model For Periodization of your Training

The practice of periodized training has been around for a long time and is used by most coaches in one form or another. Properly planning your training and racing year, or years, and developing your daily and weekly routines from the Annual Plan is a key element to a successful athletic career, whether you’re a hobbyist or an elite/Pro athlete. The following chart has been adapted from Joe Friel’s “Triathlete’s Training Bible” and illustrates one popular approach to setting up your year, sub-phases, weeks and days.    

The Seven Most Common Training Mistakes

From Recreational to Elite Level Athletes By Chuck Graziano, USAT Certified Triathlon Coach People attracted to endurance sports are hard driving and results oriented. They also share another characteristic: they tend to make the same mistakes in their training! These mistakes oftentimes cost the athlete the very thing that they’re driving for: a peak performance. Being aware of and taking action on these pitfalls can not only improve performance, but might also help avoid injury, overtraining and burnout! Here’s a list of what to avoid in your training. 1. TRAINING TOO HARD- Many athletes believe that training has to feel hard. With the exception of a measured amount of interval training, training should be comfortable and there should be no pain or soreness tomorrow. In fact, during certain times of the training year, training may feel “too easy”. 2. TRAINING TOO LONG- To many, competing in a triathlon, cycling event or marathon seems insurmountable due to other commitments (family, career, etc.). The way most successful people manage to “fit it in” when it comes to training is to train smart. Every workout should have a purpose, which will allow you to maximize the benefit of your limited training hours. 3. TRAINING FOR SPEED- The easiest way to get fast is to be economical (focus on technique). As example, trying to swim faster by doing speed work is vastly ineffective if your technique is off. Work first on the technique of your stroke (or stride or cycling) and you’ll achieve “free speed” by cutting down on your resistance against the water. Save any speed work for after you’ve improved economy. 4. IMPRESSING YOUR FRIENDS WITH YOUR TRAINING HOURS- Some believe that they have to train every day and that the more hours of training they put in, the more fit they’ll become. This is a dangerous belief. Your body gets stronger when you are resting, not when you are working. Taking rest days every week, easy days between hard days, and easy weeks in your training cycle allows your body the time to repair cellular damage. You’ll also be more mentally refreshed for your harder efforts. 5. BEING IN PEAK SHAPE YEAR-ROUND- Attempting to maintain your peak level of fitness results in a staleness that is costly both physically and emotionally. It is important to take a “transition season” which might extend from a few weeks to a couple of months. During this season, you’ll maintain fitness, but will engage in different activities and at a lower, less structured level. Your mind and body will thank you when it’s time to train for your club rides in the Spring. 6. BUILDING ON YOUR STRENGTHS- Sometimes it seems that if you’re a strong runner, you should focus on being the best runner you can be, so that you can surge at the end of a triathlon. Human nature is to gravitate to what you’re good at. More effective is to train your limiters so that you can be well rounded, avoid muscular imbalances and avoid overuse injuries 7. I TRAIN SO I CAN EAT WHAT I WANT- This is probably one of the better known myths. It simply doesn’t work for you to train hard and then pack your body with an inappropriate fuel. Think of a finely tuned Ferrari! How would it run on a watered down, cheap fuel? You’ll feel better, have more energy for that “honey do” list, and be able to train on consecutive days without feeling exhausted. Eat an abundance of high-quality carbs with some protein and healthy fat.

Nutrition and Hydration for Training & Racing

Lots of people think that if you run or work out a lot, you can eat anything you want, because you'll burn it off. Well, that’s not quite accurate, although you will need to eat more if you’re training heavily. But as you continue to train, you're going to find that at certain times your workouts go really well, and at others you're dragging yourself through them. The difference is usually linked to one of three reasons: 1) How much sleep you're getting, 2) how well your body has recovered or 3) how well you've been eating and drinking (both quality and quantity). Get enough sleep. The longer your workouts, the more rest you need. Everyone has a somewhat different threshold on how much sleep they need, but everyone needs more of it when doing long workouts. Body recovery is directly linked to proper nutrition. For about 2 hours following a hard workout, your body assimilates carbohydrates at a 50% increased rate. So, if you eat some carbohydrate after your workout, a higher percentage is going to be used to re-fuel the muscles. Some basics: The "combustion chambers" of your muscle cells (mitochondria) use different types of fuel depending upon how hard you're working. Fast, explosive bursts of energy, such as weight lifting causes the body to use mostly Creatine Phosphate and Adenosine Triphosphate (ATP) for fuel. But this fuel supply is extremely limited and lasts only seconds. For longer-term exercise, the body's preferred fuel source is fat (with some carbohydrate). But Fat requires more oxygen to burn than carbohydrate. As you exercise at higher levels of intensity, you feel yourself breathing more heavily as the body tries to get enough oxygen to the muscle fiber to burn fat. When that doesn't work, it increases the percentage of carbohydrate it’s burning. Carbohydrate doesn't need as much oxygen. At higher intensities, your body burns a rich mixture of carbohydrate as its fuel source. The problem here is this: First, your total supply of carbohydrate stored in your body (as either glucose or glycogen) is limited to about 2,000 calories, or enough to run 18-20 miles. The total supply of fat in the body is about 80,000 to 100,000 calories in the average person or enough to go a long, long way. So, the preferred fuel source is fat. But, you have plenty of fat stored in your system already, and the body has an unlimited ability to store more fat, unlike carbohydrate, which is limited to around 2000 calories. You don't need to ingest more fat given the level of stores. And fat can not burn as fuel on its own, but needs oxygen and carbohydrate. Whether your primary fuel source is fat or carbohydrate, some of our precious carbohydrate is needed to fuel the fire. Ergo, the need to consume carbohydrate to maintain (or replenish) the limited supplies. We train in the early season to increase the body's ability to burn fat efficiently. Those long slow runs at a heart rate approximating 65-75% of maximum train the body to use the fat burning fuel system more efficiently. A short note about protein: Protein is not a primary fuel source, but is used to build and repair muscle and other body tissue. Because of this, protein is also important to your nutrition plan. Training for an endurance event is a process of constantly breaking down muscle fiber and allowing it recovery time to re-build itself to a stronger state. It requires protein to do this. Although most of us get sufficient protein, athletes do require more protein than the average person. The rule of thumb is that an average person should ingest about 1 gram of protein for every kilogram of body weight. An endurance athlete requires 1.5 to 2.0 grams per kilogram of body weight (1 kilogram [Kg] = 2.2 pounds). To calculate how this breaks down for you, follow this example: For someone who weighs 160 pounds, their weight in kilograms is 160 ÷ 2.2, or 72.7 Kg. 72.7 Kg x 1.5 = 109 grams. Since each gram of protein contains approximately 5.65 calories, 109 x 5.65 = 615.8 calories. This person’s protein level should be about 616 calories per day.
Well, how and what should you eat to insure adequate fuel? Here are some suggestions: Never run without proper fueling first. Eat something preferably an hour or so before your run. Stick with foods primarily low on the glycemic index. Eating sugary foods (including ripened bananas, donuts, bagels and bread comprised of mostly enriched white flour) will spike your blood sugar causing and “insulin response” and a quick reversal of the sugar high to an energy-low-tired feeling.   If eating an hour before your run isn't practical (say, if you're doing your run early in the morning), use a liquid form of nutrition. There are several of these on the market and can be purchased from sports and nutrition stores. Liquid meals, low fat yogurt with fruit and granola and a banana are good choices for most people.   Get something to eat just after your workout. No binges, just a piece of fruit or a bagel immediately after. A few minutes later, some additional “quality” carbohydrate. A while later something else. Small quantities over a one to two hour period assures that the carbohydrate will be assimilated to your system to replenish depleted glycogen stores. Some protein should also be included in your post-workout eating, since protein is used for recovery and rebuilding.   Eat enough. You don't want to over-do it, but you're burning more calories when you are training. There are a variety of ways to calculate your base caloric need over 24 hours, but for simplicity, multiply your weight in pounds by 15. If we use the example of the athlete weighing 160 pounds: • 160 x 15 = 2400. Now add the value of your daily workouts. Running generally burns (on average) 100 calories per mile. If you are running 6 miles per day, add that onto your base number (so, 6 x 100 = 600, 2400 + 600 = 3000). Make sure you are eating enough to replace what you burn. (You can also calculate your energy needs very accurately using the Nutrition Analysis Tool available on the internet from the University of Illinois. Go to: www.uiuc.edu/ Eat quality. Fried is bad! Sugar (high glycemic foods) is bad! Focus on fruit, salad and colorful vegetables. When eating sandwiches, make them with 100% whole wheat bread (it tastes better anyway), and go really easy on the Mayo. Your nutrition breakdown should approximate: 60% carbohydrate (fruits, veggies, breads, pastas, etc.), 15-20% protein (from animal sources: dairy, meat, poultry, fish; from soy products; and from kidney beans, lentils, peanut butter, and almonds) and 20-25% from fat (good fats preferably: from vegetable sources- corn oils, olive oils, cannola, peanut butter and also from cold water fish). Bad fats primarily are from animal sources: meat, whole milk, and dairy products. Continuing the above example, if our diet should be 3000 calories per day: 3000 calories x 60% = 1800 calories from carbohydrate/ 4.2Kcal = 428gms. 3000 calories x 20% = 600 calories from protein/ 5.65Kcal = 106gms. 3000 calories x 20% = 600 calories from fat/9.4Kcal = 64gms. Drink lots! You should be drinking lots during the day. There's a saying in endurance sports that's really useful: Clear and Copious (refers to the color and quantity of your urine). The deeper the color of your urine, the more dehydrated you're apt to be. Also, consider that toilet water dilutes the color and vitamin supplements brighten the color. During your training, especially your longer workouts, have fluids available. Have a water bottle available at the track. Carry one with you or stash one along the route of your longer runs. As a rule of thumb, drink at least 8 ounces every 20 minutes while training or racing and adjust this amount upward for hotter weather conditions. When racing, don't pass those water stops. Practice grabbing a cup, squeezing the top of it between thumb and forefinger so it doesn't splash out, and releasing a corner of the cup to let it run into your mouth while still running.   Afraid of too much water! It is unfortunate that recent media attention to this subject, as a result of a fatality at the Boston Marathon, has lead to much confusion and misinterpretation. An athlete in Boston passed away from the effects of Hyponatremia- low blood sodium and not simply from “over-hydration” (a term overly simplified and used by the media). When we consume large amounts of water, we dilute the electrolytes in our bloodstream (sodium, potassium, calcium and magnesium). These electrolytes are required for proper neural transmission, muscle contraction, and equilibrium. In order to maintain proper electrolyte balance while hydrating,drink sports drinks in place of water and/or practice the use of electrolyte supplements in your training. Train with the fluid replacement drink that's being used by your target “A” race if you know what it will be. If you’re mixing your drink from a powder, follow the directions carefully. A fluid replacement drinks should be Less than 8.0% sugar solution; otherwise it will upset your stomach due to its being slow to empty from your stomach. Properly mixed drinks will have a sugar solution of between 4.0% and 6.0%- a range that empties quickly from your stomach and provides some carbohydrate in addition to electrolytes. Following a good nutrition plan will have a significant positive impact on your training and racing. The reverse is also true! Using the guidelines outlined in this article together with a good choice of nutrition sources will provide a good component, which together with consistent training, will help you reach your performance potential. Chuck Graziano is an endurance sports coach who has written numerous articles on endurance training, which have been appeared in several publications including “Inside Triathlon” magazine. He is a USA Triathlon Expert Level (II) certified coach, is certified as a Level III coach by USA Cycling and is a Level III Alpine Ski Coach, as certified by the Professional Ski Instructors of America. For information about this article or other training questions, contact chuck@inspiredperformancecoaching.com  

You\'ve Set Your Goals. Now What?

For Inside Triathlon © 2006 by Joe Friel and Chuck Graziano Many people believe goal setting is second nature and oftentimes is confused with the kind of thing that isn’t much more than a New Year’s Resolution. When it comes to training and racing, some athletes believe that goal setting is about selecting a target race and either hiring a coach or establishing a training plan to get there. Goal setting, however, is much more and can be an entire structure onto which a training plan is overlaid. Most Multisports athletes have lives outside of their training and racing, and there are a whole assortment of factors that should be considered when setting up your goals, and the structure that goes with them, outside of your training. Commitment: Sure, everyone has goals, but are they really committed to achieving them? Some say that if your hand isn’t shaking when you reach for your goals, you’re not reaching high enough. But on the flip side, each time you set a goal, you should be asking yourself what it is that you’d be willing to do to have that goal. Structure: Once you are sure you’re committed, a structure needs to be created. This is the element that sets your goal apart from the New Year’s Resolution. A structure is a written game plan that outlines at a minimum, the steps (or milestones) you’ll need to achieve to reach your goal, the resources that will be necessary to get to each milestone, a time line for the accomplishment of each milestone, and the “team” you’ll be relying on to help you get there. This is not simply your training plan. Some of your teammates might include a babysitter who will watch the kids while you’re getting in that critical long ride, or your boss who will be providing some flexibility in your work schedule. Your team would include your spouse and family who will need to be supportive, and would include your coach who will hold you to account with respect to the training plan. Consistency: Consistency in training is one of the primary requirements for success. How closely you follow your training plan to some extent depends on your level of commitment and how realistic your structure was. So you’re progressing along making some good progress and one day you wake up and flash! Life Happens! What do you do when, say, the baby sitter is sick or a special project at work needs extra time that had been dedicated to your key workouts for the week. It happens to everyone, sooner or later. Flexibility: Consistency does not mean rigid! Sticking with the plan “no matter what” can oftentimes do more harm than good. Just as you would change a flat during a race and continue to move on, you need to make adjustments to your training schedule when that temporary interruption occurs. Take a look at your structure and your training program. What adjustments need to be made to keep you on track, but allow for you to break a routine to handle the interruption?   Joe Friel is the author of The Triathlete’s Training Bible and other books. Chuck Graziano is an Ultrafit Associate and a USA Triathlon Level II Certified Coach. For more information on training or coaching, e-mail chuckg@ultrafit.com.

Not Just Another Brick in the Wall: Being Creative with Combinations

For Inside Triathlon © 2005 by Joe Friel and Chuck Graziano The combination workout, or brick, is a great way to prepare for Multisports racing. A workout that combines two or more disciplines into one training session pays big dividends, providing physiological as well as psychological training for the stresses of race day. In large part, this is due to the very sport-specific nature of the combination. Many athletes use the “same old brick” as a staple in their training plan, however, workouts can be combined in an infinite number of ways and should be structured to make them suitable given a variety of factors that should be considered. Accumulated Volume: Combinations do not need to be stressful or very long to be effective. More importantly, they should reflect the volume of training that’s been completed to date. A short ride followed by a short run early in the season is very effective in developing the leg turnover that will be required later on in the season. Training Phase: During base building periods, you are building a strong aerobic base, therefore, combination workouts at or just below your aerobic threshold will be your key to success. Later in the season, as your begin your pre-competitive phase, you’ll want to build some intervals into your brick to develop speed as well as to build confidence, focus and psychological stamina. Race Distance: Include combinations that practice your race transition. Training for a sprint or Olympic distance event requires being focused and moving with speed and efficiency. Iron-distance training will shift your emphasis in the transition area to moves which are slow and intentional, practicing all of the steps included in these distancespecific transitions. In both situations, practices that emphasize the transition rather than the swim-bike-run segments will save valuable seconds or minutes come race day. While the ways you can mix a combination workout are endless, here are some examples that can be incorporated into your training plan, or be used to stimulate your creativity. Plan carefully, bearing in mind the factors previously discussed. The classic This is the one most thought of as “the brick”. It’s good for developing your endurance base and can be used effectively later in the season by building in some intervals or segments to strengthen your limiters (e.g. hill repeats). Ride a moderate to long ride (1 to 5 hours) over terrain that simulates your next “A” race. Transition from the bike to run quickly, ending with a 15 to 40 minute run. Keep Heart Rate (HR) to Zones 1 and 2. Variation: Break it in two. Cut the distances in half and do two sets. Best suited for base building early in the season. Double Your Pleasure The idea is to run in minutes the number that you rode in miles, starting early in the season with low numbers and building to higher combinations in zones 2 and 3. For example, ride 30 miles and transition to a 30 minute run. Later in the season, increase the combination to a 40 mile ride and 40 minute run, 50/50 and so forth up to a 70/70 combination for those Iron-training. This is a great progression for your endurance base building. The Du Warm up with a short to moderate distance run. Transition to the bike for a moderate distance ride. Finish with a strong run which is slightly shorter (but quicker) than your first run. Stay in HR zones 1 and 2 until the last run and then increase intensity to zone 3. Variation: The Double Du. Run, bike, run, bike, run. Keep your distances appropriately short for each segment and maintain HR zones 1 and 2 until the last bike and run segments and then build into zone 3. This is a good workout for the middle and later stages of your base building periods. Interval Brick Warm up on the bike for 15-20 minutes, building HR slowly into zone 3. Then do 3-4 intervals for your major limiter (e.g. speed or hills) of 3-6 minutes each, building into zones 4 and 5a. Recover for 2-4 minutes between each. Finish off with another 30 minutes in zones 2 and 3. Transition to a run of 15-30 minutes. Variation: Start with a run. Warm up well and then do 6-8 x 800 yards building into zones 5a-5b. Walk/jog your recovery for a time equal to your 800 yard interval time. Finish with a steady paced run for 15 minutes recovering to zone 2. Transition to the bike and ride for 1 _ hours in zone 2 to 3. This workout is best suited for your build or pre-competitive training periods. Swim Focus Combine your swim workout with a fast transition onto the road for a moderate distance ride. Your planned swim workout is the focus, with a quick transition. A quick transition onto the road will help develop the feel for transitioning from being in the “horizontal, non-weight bearing” position. Variation: Transition from the swim to run. Keep this combination in mind for any phase of your training. Transition Practice The focus of this combination is the transition. Plan and set up your transition area the way you will at you’re A-priority race. Do several intervals practicing short durations in the water or on the bike (best if done on a stationary trainer) and practicing T-1 and T-2. As example, for sprints or Olympic distance events, do 4 to 6 sets of 5-10 minutes on the bike in zone 4-5a. Do a quick transition to the track and run 800-1200 yards at the same intensity. Recover fully between sets and reorganize your transition area. This is an important combination to include in your pre-competitive and competitive phases of training. In Conclusion Bricks, or combination workouts are more than just doing a long ride followed by a short run. When done in conjunction with good planning and timing, you’ll see significant results in your physiological and psychological abilities to handle race conditions when the time comes. Joe Friel is the author of The Triathlete’s Training Bible. Chuck Graziano is an Ultrafit Associate and a USA Triathlon Level II Certified Coach. For more information, Chuck can be contacted at Chuckg@ultrafit.com. SIDEBAR In Summary • Plan your combination workouts to fit into your annual training plan incorporating appropriate distance, intensity and race specific needs. • Mix up your combinations to make things interesting. You are only limited to the extent of your own creativity. • As the season progresses, add some interval work to your bricks and incorporate transition practice combinations as the race season nears.

Strength Training Guidelines

Summarized from Chapter 13- Triathlete’s Training Bible Phase Load Weeks Wkouts Per Week Sets Reps Speed Recov Time Function Anatomical Adaptation (AA) Light (40-60% 1RM) 4 2-3  3-5  20-30  Mod.*  60-90 Sec. Prepares muscles & connective tissue for greater loads. Max Strength (MS) Heavy (BW Goal)*&dagger;  4  2  3-6*  3-6*  Slow*  2-4 Min.* Improves force generation Power Endurance (PE) Moderate (40-60% 1RM)  4  1-2  2-3 8-15* Fast*  3-5 Min.*  Develop capacity to recruit most fibers for a movement and maintain their use at high power output. Muscular Endurance (ME) Light (30-50% 1RM)* 4-8  1 1-3* 40-60*  Mod.*  1-2 Min.* Extend the ability to manage fatigue at high load by increasing capillary density and number and size of mitochondria. Strength Maintenance (SM) Moderate/ Heavy 60% (80% last set)*  Indefin -ate  1  2-3*  6-12*  Mod.* 1-2 Min.* Maintains strength established in previous phases, while hills, intervals and other workouts maintain power and endurance.                                         * Only exercises in bold (see exercise chart) follow this guideline. All others in chart follow AA guidelines. &dagger; 1RM= the maximum weight you can lift for a single repetition. See below for guideline for estimating your 1RM. Click Here to download the entire Strength Training Guide.

Competitive Ironman Nutrition Planning

© 2003 by Ultrafit Associates The following is a suggested guideline for reducing the likelihood of an inrace stomach “shutdown” while eating prior to, during, and immediately following an Ironman-distance race for experienced athletes who are focused on fast times or race placement. If your goal is to finish the race then the pacing instructions here will be too aggressive, but the refueling suggestions may still be effective. You may need to modify this plan to fit your body size, previous racenutrition experience, and personal food likes and dislikes. The plan you adopt should be refined starting weeks and months ahead of your Ironman race by experimenting in workouts, especially bricks and long sessions, in C-priority races, and, finally, in B-priority races. Don’t do anything on race day that you have not done successfully many times before. Determine how many Calories you will take in during the race and the strategy for doing so. As points of reference, an 11- to 12-hour Ironman burns roughly 6,500 to 7,000 Calories and a 9-hour Ironman uses about 8,000 Calories. Approximately half of these Calories come from glycogen (storage form of carbohydrate) and most must be replaced during the race. Gastric problems are a leading cause of poor performances and DNFs (did not finish) in Ironman-distance races. If your stomach “shuts down” during the race you either 1) went out too fast—poor pacing strategy/control, 2) ate too much solid food, 3) did not take in enough water, or 4) are becoming hyponatremic (low blood sodium level). The following is intended to prevent these occurrences. Prior to Race Day Reduce food intake as your training volume tapers down (late Peak and Race periods). Eat “normal” foods during this period. Do not “experiment.” Day Before Race  View the swim course at race time (from water, if possible).  Eat a large breakfast with an emphasis on moderate to low glycemic index carbohydrate (see list in Triathlete’s Training Bible, page 272). Eat a large lunch when next hungry, again emphasizing moderate-low GI foods. Have a moderately sized dinner that is “normal” food for you but with limited fiber intake. Moderate to low GI foods. Stay well hydrated throughout the day. Use extra salt on food. Race Day Breakfast Take in 1000-1500 Calories from moderate to low glycemic index foods 4 to 5 hours prior to the start. This should be rehearsed before bricks and long workouts and before C- and B-priority races. For nervous stomach use liquid or semi-solid foods. Options may include Ensure, Ultracal, or Boost (approx. 250 Cal/8-ounce can); 1 medium banana (100 Cal); bagel with 1 tablespoon nut butter (250 Cal); 1 cup unsweetened applesauce mixed with 1 ounce protein powder (200 Cal); 1 jar baby food (~100-200 Cal); 1 packet instant oatmeal (~100- 200 Cal); 1 cup instant pudding (~100-300 Cal); 1 can tomato soup (200 Cal).  Example: 4 cans of Ensure, banana, bagel with nut butter (1350 Cal).  Either go back to bed after breakfast or relax with some light stretching (focus on hips, glutes, and low back). Pre-Race Snack but eat no more than 200 Calories/hour in the last 3 hours. Stay with liquid or semi-solid foods. Think calming thoughts or listen to calming music—do not stress yourself out. When apprehensions appear recall previous successes in training and racing. 1-1.5 hours before—eat something such as a sports bar and sports drink. Eat/drink nothing in the last hour except water (prevents exercise-induced hypoglycemia early in race). 10 minutes before—take in as much sports drink as you feel comfortable with. Swim Carry a plastic bottle of the above sports drink into water. Do not go anaerobic at the start of the swim—hold back. Bike Mentally divide the bike portion into fourths. The first quarter is about fueling for the day; the second quarter is focused on an even, steady pace; the third quarter is when you should gain time if you held back in the first quarter; and the final quarter is a time to ride strongly but steadily. Aim for 300-750 Calories per hour on the bike based on your size, trainin and racing experience, and tolerance for food intake. Carry most of your calories with you on the bike and get water and Gatorade at aid stations. Rely more on drinks and less on solid food throughout the race.  If you have any special nutritional requirements then make sure that you have back-up sources in transition and special needs bags. Start the bike leg with your bike loaded with a little more nutrition than you need for the entire ride. Depending on caloric needs and anticipated race duration, carry 2-3, 20oz bottles with about 750 Calories of fluid in each along with gels. A 750-Calorie bottle may be made by mixing your favorite sports drink to a normal concentration and then adding Carbo-Pro. (If you mix this the day before, refrigerate it.) Chase each mouthful from the 750-Cal bottle with 2 to 3 mouthfuls of water that you get from aid stations. Take in as much as 1000mg of sodium for each hour on the bike from drinks, foods, and supplements. Let heat, humidity, body size, and your experience dictate the amount. If using any solid foods (not recommended), drink only water with them. If your experience in racing has been that your mind wanders and you forget to eat and drink, then set your watch to beep every 15 minutes as a reminder. Bike Miles 1-30 Use your heart rate monitor to prevent excessive effort. Upper zone 1 or lower zone 2 should be right for this quarter depending on what your training experience has been. Avoid “racing” with others—pay attention to your own race. Going too hard now may have disastrous consequences later on. This should feel like the slowest part of the bike leg, relative to terrain and wind. Do not hammer out of T1. Hold back. The heart rate zone readings should be the lowest of the four portions of the bike leg. Pacing is key to nutritional success early in the race. Keep your heart rate down. Set your heart rate monitor to beep at the bottom of your 3 zone. You should not hear the beep for the first 30 miles on the bike. If you do, you are going too hard and the chances of digestive problems later on are rising. Drink water before starting any calories. Begin sipping right away out of T1and continue for 20 minutes. Start liquid feedings after 20 minutes. Bike Miles 31-60 The goal of the second quarter is to maintain a steady effort at goal ironman-distance bike pace. Ride steadily and predominantly in the 2 zone. Remember that only the fittest athletes, generally elites with very fast bike portions, will be able to tolerate sustained periods of 3 zone riding. You would be well advised to ride under the intensity of your toughest race simulation rides. Bike Miles 61-90 If you are feeling good, consider increasing the speed/effort, but only slightly. This is where you can move up through the field. You may be experiencing cardiac drift by now, so pay close attention to how you feel and less to your heart rate monitor. Stay focused. You should have to pee during this portion. If not, you are not drinking enough. Regardless of the cause, you should slow down immediately when faced with stomach issues regardless of your time or pacing goals. The time that you “lose” will be more that made up with an improved run split. Pushing through stomach issues doesn’t work. Bike Miles 91-112 Continue to eat although you may not feel like it. Effort should feel like zone 2—steady to moderately hard—regardless of what your heart rate monitor says. Run Gauge your effort based on how you feel, not heart rate or pace. Use these as secondary markers of intensity, if used at all. Divide the run into three parts. Part 1 has to do with finding a comfortable pace/effort. Part 2 is a time to run steadily and cautiously. Part 3 is thetime to push your pacing limits if you feel like it. Run Minutes 1-20 Run easily the first 20 minutes getting in as many liquid calories as possible – aim for at least 200 calories during this time based on your training and previous race experience. Run 21 Minutes to Mile 18 Resist the temptation to pick up the pace. Save it for the last 8 miles. Take in gel + water, or Gatorade, or Coke at every aid station (do not take gels with Gatorade). When using gels, immediately take in at least 6oz water for each packet to avoid dehydration Get in at least 200 Calories per hour—more if possible and you’ve practiced eating at a higher rate in run training of up to 400-500 Calories per hour (200 Cal is 2 gels or 8oz Coke or 16oz Gatorade). Run Mile 18 to Finish If you’ve come to mile 18 feeling good and you can pick up the pace, you will gain a lot of time on your competition who went out too fast. Smart pacing and refueling prior to mile 18 will pay off now.Continue to take in sports drinks or gels with water (6oz minimum per packet of gel). Immediate Post-Race Remove all heat stress as soon as possible. Continue moving around for 5-10 minutes after crossing the finish line. Begin drinking fluids, especially those with sodium, carbohydrate, and protein. Eat any foods that appeal to you but avoid fiber and spicy foods. Eat and drink as much as you feel like taking in. Do not drink water only as this may exacerbate hyponatremia. Parting Thoughts From Scott Molina, legendary triathlete: "When you feel good, eat." (Translation: When you feel good during the race don’t hammer; rather, take advantage of this time to get more fuel onboard.) Another thought from Ryan Bolton, winner of Ironman USA: “When your attitude about the race changes, take in some fuel.” (Translation: Feeling sorry for yourself or angry at the wind (or whatever) is a sign of low blood sugar. Eat.)  

Packing for Your Road Trip

by Chuck Graziano ©2007 Inspired Performance Coaching Whether you're contemplating your first tri or you've done a few, one of the more stressful aspects of preparation can be "what not to forget". As for me, I've done more than my share of races and over the years, I’ve forgotten various items that create a lot of unneeded stress on the trip. I've learned not to rely on my head when it comes to packing for a trip. I've developed a checklist that pretty much lists everything I'd need. You'll have to customize your own, but I’ve tried to include as many things below as I could think of (I don’t pack all of these for myself but the list below is intended to be “food for thought” so that you can use it as a model from which to develop your own). Click Here to download a pdf of the Triathalon Packing Checklist for Longer Distance Events.

Training and Racing Using a Power Meter: An Introduction

The ideal training program for any athlete is one that is challenging enough to result in continual improvement, but is not so taxing that it results in illness, injury, or overtraining. Achieving this delicate balance can be difficult in any sport. Click Here to download Training and Racing Using a Power Meter: an introduction by Andrew R. Coggan, Ph.D.

Avoiding the Dark Side: Improving Performance by Training the Mind

© 2004 by Joe Friel and Chuck Graziano On a Saturday afternoon in late Fall, the Notre Dame Fighting Irish were down to their last play of the game against Navy, who had hopes of defeating the Irish for the first time in 39 years. The score is tied at 24-24; it’s fourth down with five seconds left on the clock. Notre Dame’s field goal kicker, Nicolas Setta - one of the best in college football, is out with an injury and his replacement, D.J. Fitzpatrick, is about to attempt the longest field goal of his career to win the game for the Irish. Warmed up and ready to go, he comes onto the field only to have a time out called by Navy. Then another time out and again. Navy used its third and last time out to let Fitzpatrick think a bit longer, as if the pressure of the moment wasn’t high enough. Finally, the ball is snapped, held in place and kicked through the goal posts to achieve the win for the Fighting Irish. When interviewed after the game Fitzpatrick said that his coach “freezes” him in practice regularly. He knew that all he had to do was to go out and get the job done just as he had rehearsed many times before! Fitzpatrick’s field goal points to the importance of the mental game in sports. Learning how to train and compete mentally as well as physically can make the difference in any sport. As multisport athletes we confront an infinite number of issues that could pose as barriers. They range from the guilt of not being able to train enough due to other commitments to panicking on the race course due to a flat tire or other disruption in our game plans. Mental Preparation Practicing mentally can be enormously effective when coupled with good physical training. Studies have shown that creating a mental vision of yourself competing can have a direct result on your performance. According to the experts, some people naturally visualize themselves from the inside, seeing an image as if they were racing. Some see themselves as others would, as if they were watching a videotape of themselves. Irrespective of which type of vision you normally create, practicing in your mind, or visualizing successful performance can have a positive impact on results. See yourself smoothly coming out of the water ahead of the pack, wetsuit easily sliding off, changing for the bike flawlessly and riding away spinning smoothly. Create the vision of yourself running powerfully. Another tool for your mental preparation is to watch videos of others. Watching a visual image of someone performing a task in perfect form, such as a swimmer filmed from underwater, will create a stored image that can be recalled to improve performance. Vivid mental imagery not only creates a “feel good” response in the moment, but also creates neural tracks in the central nervous system that are later recalled and transmitted to the muscles to instruct when and how to respond. The Pressure of Competition Just about all of us get “butterflies” before competition. Breathing becomes shallow and quickened. The heart rate increases and nerves become jittery. These reactions have a more profound effect on some than on others. A few deep breaths will increase the oxygen flow through the body that will calm and relax you. Move around or jog for a bit. Review your “anchors” (see sidebar). And continue breathing! Most athletes also get intimidated around competition that they perceive as being in a different “class.” Consider that being around more experienced athletes allows you to learn far more and to perform at an even higher level than you otherwise would. You’ve done the training; you’re ready to race, now go out and have the race you prepared for. Things That Go Bump in the Night Unfortunately, in the real world of racing things can go wrong. Do all you can to put together the perfect race plan, but be mentally prepared for the worst. Here’s what to do: • The Disrupted Game Plan. The longer the race, the more likely it is that your game plan will be disrupted. In all sports, athletes deal with a myriad of variables from equipment problems to personal, physical and psychological issues to external or environmental conditions. Take them in stride. Make adjustments to your game plan and keep moving toward the finish line on your modified track. You can plan ahead for the most likely disruptions. Issues such as a flat tire can likely create an anxious feeling that has the potential of ruining your day. It’s not the flat tire; it’s the way you react to it that matters. If a breakdown occurs, take a few deep breaths and a moment to quiet the nerves. Move quickly and deliberately to repair the breakdown and continue to monitor your breathing. Deep breaths create a calming effect! Consider how you will deal with such a “catastrophe” and rehearse it in training. • Pain and Fatigue. During the event is no time to consider whether or not you’ve trained sufficiently. Focus on the task at hand. Everyone feels the effects of fatigue during a race, but champions will focus on fluid movement. Break the race down into chunks. Someone once said to remember how you would eat an elephant - one bite at a time. Now focus on your next milestone, such as the next water station, and direct your energies to getting there. • External Factors. Some issues are not in your control such as race course conditions, weather, water temperature, and so forth. Everyone, however, is competing under the same conditions. These varying circumstances are part of what make multisport so interesting. Make them a part of the race challenge and not a problem that defeats you. Conclusion Champions always view the road ahead as an opportunity or challenge and not as full of problems. It may be an old corny expression, but you have the choice of looking at a glass as half full or half empty. Irrespective of your tendency in the past, developing a training program for your mind as well as your body will help you see the “half full” glass and result in a higher level of performance. Joe Friel is the author of The Triathlete’s Training Bible. Chuck Graziano is an Ultrafit Associate and coaches multisports and alpine skiing. For more information about this article, contact Chuck at Chuckg@ultrafit.com. Ten Key Elements to Avoiding the Dark Side 1. Write down and speak your goals to make them more real and to align your family and friends. 2. Develop “muscle memory” by watching videos of yourself or others. 3. Develop a Mantra that renews your commitment. 4. Visualize your success movement continuously. 5. Control the controllable (equipment, proper rest, nutrition) and forget what’s not (weather, course conditions). 6. Develop a race strategy that includes pacing, nutrition and hydration and review it regularly. 7. Know the course. “Fear of the unknown” is something that can be avoided. 8. Get your rest. Spend some time at the expo, and then get off of your feet. 9. Take deep breaths to calm your nerves. Use other techniques that work for you. 10. Race in the present. What’s happened in the past no longer matters. Focus on the task at hand and stick to your game plan. Two Mental Maneuvers for Race Day On Race Day you may find that your confidence wanes when you arrive at the check-in. Here are two mental skills you can use to get your mind back where it should be. Practice these regularly. Maneuver #1: Act “as if.” When you arrive at the race venue walk and stand proudly with your head up, back straight, chest out. Look people in the eye. In other words, act as if you’re confident even if you don’t feel that way. It’s amazing how the body’s posture influences the mind positively — or negatively. Once you begin acting as a confident person does you’ll begin to feel confident. Maneuver #2: Use an “anchor.” At the first sign of a non-confident thought (for example, “These people in my age group look more fit than me!”) immediately recall a significant success you have had recently in training or another race. Then “replay” the tape of that success in your mind over and over until the non-confident thought is gone. Develop a ready “menu” of these anchors by reviewing what went well in each day’s training at night as you lie in bed before falling asleep. Books to Develop Mental Skills Now is the time to do some reading to prepare your mind for the long race season ahead. Here are some books that may prove helpful in improving your mental skills. • Coaching Mental Excellence: It Does Matter Whether You Win or Lose by Ralph Vernacchia • In Pursuit of Excellence: How to Win in Sport and Life Through Mental Training by Terry Orlick • Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi • Flow in Sports by Susan Jackson and Mihaly Csikszentmihalyi • Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel by Steven Ungerleider • Mind Gym : An Athlete's Guide to Inner Excellence by Gary Mack • Running Within by Jerry Lynch and Warren Scott • The New Toughness Training for Sports by James E. Loehr • What Makes Winners Win by Charlie Jones