Weight training over the winter, results and the real world

My last post on Strength training, lifting weights, performance and training in the real world fell short of Nobel prize writing and was more of a rant. The topic has come up again in my training seminars, amongst friends and I have been pointed to some recent studies as well.

Here is a recent study of conversation: http://www.rappstar.com/pdf/StrengthTrainingEnduranceAthletes.pdf

Too long and technical for you. Here are the basic conclusions and findings.

strength training with weights increased “endurance” and power at VO2 by 7%. This study was done with trained cyclist which is nice.

This will be short and to the point. First off there is more than one way to skin a cat. And even more ways to train for an endurance event.

~“But ek you said weights would only increase your max power by 2%.” No, I said the people I worked with only had an avg. increase in max power of 2%. I have always been a proponent of “strength training” just not with weights. This study was done as one group doing x amount of “endurance” work which was a specific intensity based on there Vo2. (first of all they should have used threshold here) The strength training group had the strength work ADDED to their endurance work.
So, more work and high intensity work at that made this group “stronger”. No surprise there. The 7% is surprising to me. A very significant gain for sure. I would like to see their workout and progression for sure!

The more athletes I work with the more benefit I see with strength work. With my athletes its done on the bike. With specific intervals, done a specific way. This work has resulted in big gains in max power. And while I have never tested the endurance gains from it the improvement seems to be across the board not just in max power. Is this seemingly increase in endurance from the strength work? Or other training done? I don’t know.

The biggest advantage I see to my “on the bike” strength work is that it saves time. Lots of time.
It can be done without additional hours in the gym. And the gains I have seen have been in 6 weeks or less instead of 3 months. That’s half the time. So now the athlete may do another 6 weeks of some other training depending on their strengths, weaknesses, resources, time to train, etc…

"Time. Time is your worst enemy, your best ally and is the biggest issue EVERY athlete deals with."

Time in the day. Amount of time per week to train, and how much time one has from now (the day they start training) until race day. Further more. What did you do last year? The year before that? How about the last 10 years? This is a bigger discussion on periodization…

The real world.

“So ek what if I do your on the bike strength work and lift weights?” good Q. what will happen to your quality of training? On the bike strength work 3 time week. Plus weights 2 times a week. Not sure you can get a maximal effort every workout on that sch. I could do squats every day but they would suck after 2 if not 1 day.

~from Coach Nick. “On your point of real world practicality, that is exactly WHY I weight train in the winter. For a 9-6 working stiff, there are very few hours available to me to train on the bike. Core and weight training gives me extra training time that frankly probably wouldn't happen at all if I was sticking to just the bike.”

very good point. Nick is a roadie. All riding all the time. One can only sit on a trainer for so long. but if time is THAT short why is one still getting "burned out" or board?
I would rather go to a spin class sit in back and do my strength work (my own workout) on the bike with some pumping tunes, good looking ladies and some other hard working peeps to motivate me. brings up another point on motivation. what motivated you?? This is an important issue.

~Triathletes please don’t tell me you need more to do than the 3 sports you all ready have! If you’re getting burned out or board trying to be an expert at swimming, biking and running you need help.

~“But Lance lifts weights?” good for Lance. If you want to be like Lance, go ahead and lift. Let me know when you win the tour 7 times. Or even get to race in the tour of that matter.

~I was at a team meeting in Boulder , CO and Tim O’donnell was there. (pro triathlete) He was asked “do you lift in the winter?” “yes I do”, he said “but only core and some stability stuff” this is a guy who is a pro. 24-7 he trains and thinks about training…

~doing core work and lifting in the gym are 2 very different things. core, always important do it!

~There are no magic bullets. I hear this every year. “I’m gona xyz this year” its gona make me soooo strong. This is my year!" You’re on the right track. By all means CHANG IT UP!! Take a chance, do something different!! But there are no secrets here. You wana get faster at something. Then get out there and do THAT something!!

Lifting weights is NOT bad for you. In fact it’s quite the opposite. I feel that for reaching your best as a cyclist, triathlete, mtb’er, etc. there are better ways to use your time.

There’s that word again. Time.

This is a very argued topic and I am not saying there is one perfect way to do anything. but this is where the art of training and coaching come into view. there are only 24 hours in a day and so many days from now to race day?

Leave some more Questions and real world situations in the comments! Leave muscle fiber this and hypertrophy that at the door. I want real world. Something we can use in training, out there in the rd. or some results you have had.

Ironman Augusta 70.3

Jared Brown's race report from Augusta 70.3.
His first 1/2 IM and on his way to IM Lake Placid.


August 70.3 - Half Ironman
Date of Race: 9/26/2010
Total Race Time: 5h 12m 30s - Swim: 29:51(169/336), Bike: 2:45:56 (? /336), Run: 1:50:03 (115/336)
Overall Place: 699 / 3121
Age Group: Male 30- 34
Age Group Place: 115 /336


Advice I raced by on this day “Don’t create pain to yourself because the race will bring pain to you soon enough.”


Race Day: Woke up at 4:50am and had some oatmeal, got dressed, took a few minutes to visualize my swim and race overall. You can laugh at my visualization but for me it brings a calming feeling and I relax. I see so many people on the verge of tears and busting before races b/c they are so nervous and I never feel this way so I am sticking with my visualization. Grabbed my bags and headed down to the hotel lobby to meet Kim & Casey and walk over to the shuttle to transition. Once there got body marked, borrowed a pump and pumped up my tires, set my transition up, and headed over to see Casey and Kim’s transition area. The only thing I did different for this race in transition was packed my running stuff in a plastic bag so it would stay somewhat dry while it rained.
There was a long line for buses so Patti and her friend let me walk with them to the swim start. I don’t like the feeling of being herded like cattle so the walk actually was nice. Once there I separated from them, checked in my gear bag, said hello to ATCer’s I saw, got my chip (almost forgot this though, thanks LeAnn & Heath), put on my wetsuit, and got in my wave group. Watched the pro’s go and then started heading to the start.


The Swim:
I was in wave 4 just behind the pro’s and the first person down the ramp and onto the dock. I knew I wouldn’t be the fastest but I wanted to get to the far side of the dock (advice from Sir Lappi) so that I could have most of the people on my right which is the side I breathe to during races. I sat down on the dock with my feet in the water and splashed water on myself like the Olympic swimmers do. It allowed me to get the cooler water on my body and face without a shock. I then slid in the water; warmed up my wetsuit, put on my goggles, and headed to the yellow start buoy. I found a rope off the buoy that I literally sat on for a minute. Then I heard 1 and a ½ minutes to start…….fastest 1.5 minutes ever….Go!
I swam and sighted very little for the first 500 meters as I could see people and the shore. Then WHACK! I look up and I apparently was heading to far left b/c I hit a kayak. I had to smile and laugh at myself here. I then pointed more right and back to the course and inside the first yellow buoy. I could see people all around me once I returned to the course but there was little hitting or contact. Weeds were coming and going with some paddles off my hands but I got use to that pretty fast. I tried drafting a few times but it just wasn’t that easy for me. THEN IT HAPPENED! I was swimming along feeling really relaxed and good and then I saw what looked like fish food in the water. The little orange flakes people feed their fish. I thought to myself “NO” then felt myself start to feel real sick and my cheeks puff out. I then forced myself to keep my head in the water, hold my breath, closed my eyes, and keep swimming. After about ten strokes I couldn’t breathe so my thoughts and stomach relaxed and I didn’t see any more fish food. I sighted about every 10 – 15 strokes unless I was right next to someone then I stayed around them. This swim I actually passed a few people so I had to steer around them but it didn’t hinder my pace. I then looked up and saw the houseboats up ahead not too far. I got this overwhelming feeling of happiness and all my brain was saying was you are going to finish this race today and I was at peace with the day right there and then. Never had that feeling before in a race but it was a really nice surprise. I then picked up my arm turnover a little more and slowly started to inch my way forward and to the right side. Soon enough I saw the finishing buoy and I saw the bottom and stood up. Swim completed! Looked at my watch, time – NO STARTED! Oh well.

Swim Time: 29:51 - Goal was 30 – 35 min or less. CHECK!


T1: As I exited the water I immediately got a cramp in my left hamstring (come to find out this would be noticeable all day). I stopped and stretched it out and then walked up the ramp. I forced myself to walk up the ramp to get my heart rate down faster. I always come out of the water with a screaming heart rate. At the top of the ramp was a table so I flung my leg on it and stretched again. Got my wetsuit down to my waist, got to the strippers, and they pulled that thing off in now time, headed to my transition area. I decided to take a short detour to get a high 5 from Casey then to my bike and gear. I saw Ted and John Recker in the transition area. I took my time and got everything on and headed out for the ride.

T1 Time: 3:56


Bike:
Once I mounted the bike I started my watch and headed out with Ted, well for about three pedals and then he was gone. Right out of the transition area I saw Ted’s wife and his sign which made me smile! Just nice seeing and hearing people cheer for you. I took it a little easy at the start of the bike to get a feeling of the wet roads and see what the road conditions were. After about 3 miles I decided to change to my large front ring and the bike wouldn’t change gears. So I stayed in the smaller ring and rode it out. The 808’s I rented were making a little bit of a odd noise with the water and wind on them that I wasn’t use to but I figured keep riding and if something goes wrong fix it then or head home, either way just keep going. Early on I was moving fast and felt real good. At about mile 8 my neck started to bother me a little. This has happened a few times before but not during races. My bike setup is a pretty aggressive position so I knew my neck could have potential to get sore but not this early. I just kept tucking it under and touching my chest a few times each mile to try and stretch it out. Doing this made it manageable but I knew it was going to be a long day. I rode along the course taking the turns slower than normal due to the wet roads and struggled to keep my glasses clear from the rain. At mile 22 I looked at my watch and it said 1:05:00. I thought to myself that people where just starting the swim still. I also knew I was behind on the time I was expecting to be at. So I tried again to get into the large ring and it worked. I pushed a little for about 5 miles and then felt my legs not burning but just weak. I would try to give a little harder push and it just felt like I was trying to move a ton of bricks. I usually don’t have this issue on the bike. This is my strongest discipline in a race but today my legs were wet and didn’t have the muscle to push the large gear so I dropped it back down and picked up the cadence a little and kept going. Mile 34 I finally got passed by David Cater who said hello and went on by. Then shortly after Joseph went by me at a steady pace and said hello as well. I could tell by Joseph’s pace he was going to have a good day. He looked steady and strong. Mile 40 the rain really started to come down so I had to take my glasses off and stash them away. The last 10 miles were really bumpy roads but the rain subsided so it was only drizzling. I looked at my watch and it said 3:05:00, I couldn’t believe what I saw but I didn’t think twice about it I just headed into transition and thought just start running and get to the finish line, at this point I didn’t care about my time.

Bike Time: 2:45:56 (20.25 avg.) – Goal 2:35:00 – 2:45:00 – I say CHECK!


T2: I took my time again and decided to put socks on. My feet were wet but I just put my socks on, grabbed my e – gels, hat on, jog out of transition and onto the race course.

T2 Time: 3:04


Run: Right out of transition I saw Cheryl and stopped and told her it was going to be a little longer day than expect and apologized. She told me I had a sub 30 swim, gave me a kiss, and ran up a little ahead of me to take a few more pictures. I told her I felt pretty good but just had an awful bike time. She said don’t worry and that she would see me at the finish. After she said that I decided I can’t obsess over time so I changed my watch to HR and never took it off. From here on out I would have no idea of my time.
I started out running a pretty easy pace and feeling really good. Miles were clicking off not fast but steady. At about mile 3 I got passed by an ATCer who I didn’t know. His name was Scott. We talked briefly about how I hadn’t met him before and he said he hadn’t trained much with the group this year due to work. Then I told him to go ahead and have a good run. I was about 25 yards behind him for miles 3 – 5. For the first time I was trying to use my HR on the run and it was a steady 153 – 157. I believe my LT is 172 for the run so this was a little to low but I was feeling good so I was staying with it.
At around mile 5 is were I ran through the ATC group (awesome feeling), my HR went to 161and I felt a jolt of energy. I controlled my pace though b/c I knew it wouldn’t last. Right after the ATC group Scott stopped for water and to fix his chip which was digging into his ankle. I kept running and told him he would catch me. Mile 5.5 he did (this is when I took an e – gel) and we ran together to mile 6.5 where we caught Dr. Peter Pate and Scott mentioned he had us as a pace to finish at around 1:50:00 or a little less. We chatted briefly with Peter and he said he was feeling well. I tucked in behind Peter who was running a little faster than we were but I felt I needed to push a little to run the sub 2hr ½ marathon which was a side goal of mine before the race. At mile 8 I started to really feel my left hamstring tighten up and I was just waiting for it to cramp. I just stayed behind Peter and concentrated on his right heel. When I did this it forced me to not think about anything but his foot. My mind would start to wonder and I would bring it right back to his heel. He was still moving along pretty good.
At about mile 9.5 Scott mentioned he was a little to close to his LT than he wanted but he was keeping up fine. Right before mile 10 I believe there was a water stop and Peter and Scott stopped to get water. I grabbed a sponge and a little water and kept running. I didn’t want to stop b/c 1) I would give my hamstring a chance to cramp & 2) I wanted to walk so I wouldn’t give myself the chance. Then mile 11 came and I knew it was that time, the time the advice I was given was going to happen, the race was going to bring the pain to me. My hamstring started to tighten a little more, so I tried to lengthen my stride and then shorten my stride and pick the pace up to see which was less painful. It seemed a middle point was what was best. I had two thoughts in my head, keep running and get to the ATC group again. Those were the only 2 thoughts for what seemed like hours but was only a little over a mile. The pain now was starting to take over my thoughts and I came up on the ATC group. Now I had about .8 miles and I was done. Thought was JUST KEEP RUNNING. All of a sudden this young lady comes by me with a turnover rate close to the road runner and says “Great job! Keep it up, I only had to run.” It was Jessica and she was moving. For about 10 strides I tried to keep up with her but didn’t have a shot. Running alone I saw LeAnn up ahead so I kept pace and caught up with her right before the finish. Said hello to her and that I would see her in a little while (this is the worst feeling in the world in this race b/c I knew she had another lap and I was finished) once I turned and saw the finish I saw the clock said 5:26:14 so I picked up my pace, raised my hands, and finished.

Run Time: 1:50:03 (8:24 avg.) – Goal sub 2:00:00 – CHECK!

IM Canada, I introduce you to Chris

I understand why people keep going back now. I get it. An ironman is such a big event you can’t really describe it. The energy around the race has no words, having the announcer count down from 10, feeling, yes feeling not hearing, everyone yelling and hollering. All 2850 athletes, 3500 volunteers, and god knows how many spectators. It is for lack of better words simply incredible.

Ok enough of that. Race morning I was wide awake when the alarm went off. Rice, eggs, yogurt, infinit, lets rock! We got dropped off, marked up, added stuff to transition bags, double check tire pressure, PT is working, my bike is row 13… awesome…

A bit of stretching and a little zoning out so I don’t start tearing apart the alloy fence in a need to burn off energy and we are off! Feel good. Lined up in front. I mean ON the front, dead center. "If your faster than me crawl over me or shut the f** up!"

Ohh right, that’s Chris. Many people that I have raced or trained with have meet him briefly but probably didn’t realize it. Chris is my alter racing personality. He is incredibly smart, supper savvy racer, cunning, never loses his cool and is very, very aggressive. The price we pay for all this knowledge, wisdom and fierce competitiveness is Chris is not the most fun to be around. Basically he is a totally A. hole. He doesn’t care about you, anyone else or anything else. For my rowing friends (who were few) Chris over took most of my day to day personality. Not pretty.

Alright, approaching half way in the swim and a gap opened up between me and the group I was with. I pushed hard to close the gap but It was too much, I couldn’t do it. “what should I do?” I thought. Chris chimes in “look behind you moron! There are 2850 people racing, there is likely to be a few right behind you, you can draft! And hurry up! I wana start riding!!” see… kind of a jerk.
Sure enough a guy came around me. I got on his feet and we connected with the group at the turn for home.
I swam hard I won’t lie, and when I heard, “well, we only have 57 minutes on the clock for our top age groupers here”, from the announcer as I jumped onto my bike I thought for a second I may have just blown my whole race. Well whatever time to do some serious cycling execution.

The first 10 miles was supper chill, over McLean rd. short climb but with some steep sections. Use a 27 cog for this race people. I had a very strong bike and I was in mine several times. The first 38 miles or so are pretty fast roads and while it didn’t feel like there was a tail wind, there was and Chris noticed it. “hey! Eric, you see the leaves on the trees? Its windy, doesn’t feel like it now but we are gona have a big head wind second half on the bike. Stay loose” I stayed smooth and got lots of cals down.

Up Richter pass. A tough stair steeped climb. It surprised me that even being at the front end of the amateur field people still climbed horribly! Guys weighing 10-20 pounds more than me would blow by me on the steep part (I was doing 260 watts) then on the flat section I would only do 220 and I would blow right by them! “keep it up morons! I am gona make you pay on yellow lake! Nice job EK stick to the plan” Chris said to me. I don’t let him speak out loud anymore.

Down the decent, more food, some evacuation and onto the rollers. These are tough, and here came the head wind. I starting passing more and more people here. Pushing 220 watts now. The out and back was smooth. A bit harder now, fueling was perfect. I had all my food gone by yellow lake, sands 1-200 cals of infinit for the last 17 miles down hill into town. As yellow lake kicked up I passed more people. The roads were wet from a passing thunder shower. I would later find out a shower passed through later and gave several people hypothermia. Ouch! Glad I missed that. The yellow lake climb was great. I felt amazing, I kept asking to go harder but Chris kept me to the plan. The crowds were awesome. Like riding up a big climb in the tour. People shouting, both sides of the road, barley enough room for 1 bike at a time. It was sick!!!

I got rocked by 30+ mph cross winds on the decent, and some rain. No biggie. Roads were dry in town. And I backed off to 200 watts or so for the last 15 minutes or so coming into town.

My bike data is HERE. I could not have executed a better bike. 230 watts, best 2 hr. was from the bottom of Richter pass to the summit of yellow last. Mile 50-95. Best hour was the second hour of that 2 hr’s. I have never felt better after 5 hr’s on the bike. NEVER.

Quick, smooth T 2 where if not for my helper in the change tent I would have run out with my helmet on. Thank you!

Onto the run. I felt good. Mile one, 8:10, “take it easy EK.” Mile 2, 7:50, “Hey Crowie, if your gona blow this thing right here I’ll go home. GET-IT -TOGETHER!!! Ok, so a backed off and found a nice rhythm at 8:20 or so. I had a few quick pee stops but nothing major.
Tummy was good fueling was going well. Pee on the bike. Peeing on the run sucks. The wind and wet roads kept me from doing so on the last decent. The hills as at the half way point of the run are tough, but seemed almost shorter than I imagined. I grabbed my special need bag. Another flask of Infinit and a can of red bull. Now, I already have a flask of my super double secret go go juice, but I put a red bull in there just in case. I felt pretty good here but before I knew it I drank ¾ of it. Ok well, guess I needed that??
Back over the hills and onto the return leg. When I passed mile 16 something very strange happened. I thought. “ohh yeah, I ONLY have 10 miles left” this thought acutely made me laugh. I had come from being soar after a 30’ jog in November to this. “only 10 miles”. Another 30-34 ager passed me. I had lost count, a number of people were wearing compression gear which covers their age. Should be illegal if you ask me. You look LAME! And while I knew I was close to the front coming off the bike I didn’t know exactly. The thought of not making it to kona washed over my body a swarm of locusts my mental focus slipped away and there was nothing I could do. . .

Chris was gone, he couldn’t do anything anymore. Then I felt something that I was sure I would feel but hadn’t yet. “hey kid, you’re lookin good ya know. Shit I think your gona make it.” It was my grandfather. He died the wed. before the race.

I felt horrible for not being there in Fl. with him and my family. The night before he passed he said to my mom, who was by his side, that he wanted me to go to Canada. To race. He said, “I’ll be there with him”.

And sure enough here he was. I could hear him plan as day. And see he face. That tan leathery skin, worn by the life of raising 3 kids, fight in a world war, and few other story’s I can’t tell here.

“Eric, I don’t care if you qualify for Hawaii. You should be happy with just being able to do this, huh.” There are people that can’t walk you know, can see, can’t do lots of the things that you can do. Look around this place is beautiful, and you’re here doing great! Now get to the finish so you can have a beer for me! I’m thirsty!”

That was him, always keeping me grounded, showing me the appreciation I should have when I lost it.

Mile 20 came and so did the wind. 20-30 mph head wind while running up a long, long false flat.
“6 miles EK lets do this!!” I was feeling good again and thought I could run sub 8:30’s but the wind was crushing.

Climbers have a term for the area above 26,000 feet in altitude. It’s called the death zone. Not because climbers are bad asses, or there crazy. It’s acutely a very good name. Above that altitude you are dying. Rather quickly too. Your body can not recover. No matter how much you sleep, even if you could. No matter how much you eat, even if your digestive system acutely did work. You just keep dyeing.

Mile 20 to 26.2 in an Ironman is like the death zone. There is nothing you can do to stop the pain in your quads. You can’t surge to get behind someone and draft, if you bonk there is no coming back, it’s over, you’re walking. It took every ounce of my being to concentrate to each steep. If you lost that concentration your body would instinctively do the only sensible thing, stop. You have to really force it. If you look at the girl in the bikini, or the 2 guys dressed up as Iron man or smell the burgers from the hotel, you’re walking.

Despite all this I was still running and running 8:30-8:40 pace. I guess THIS worked. My feet began to scuffle quite a bit now. “pick your feet up EK, come up up!!” chris was back noticing things I cannot, making adjustments and combating issues before they happen. It felt like I was high steeping. Like I was marching or something. In reality I was barley clearing the ground with my feet.
With 300 meters to go one more 30-34 ager passed me. “ahh come on EK get on that! WTF!, we are not finished yet, we don’t give up” I tried to accelerate, and did, but not enough. I came down the finishing shoot alone, high fived some kids crossed the line, said a quick thank you to gramps and hobbled over to the finishers coral. Drank about 14 cups of soup, and ate plenty of food.

A bit later I found our souginer of the weekend and another roomy finished, Paul.

You have to watch people finish at midnight once in your life. Some guy finish 4 seconds before the cutoff at midnight. Are you kidding me?!! 17 hours out on the course and it came down to 4 seconds!

Some stats from my race:

9:52. (9^th ag. 71^st over all)

Swim: 54:30 (there was speculation the course was short. I believe it. Maybe by 1-2 minutes)

Bike: see power file. Time 5:07, 3^rd in AG. 230 watts norm. felt great

Run: 8:30 first half. 8:40 second half. 3:45 total. Felt much better than I thought. Cloudy and cool on the run. Good temps, wind was brutal in last 6 miles.

Finding your Peak!

Ahhhh… the big Taper. You finally get to relax. Skip the hill workout and the mega mileage brick on Saturday… Some people hate this time of training. I am one of them. It’s a scary time. The time when you can do very little to gain anything and do every thing to screw up months or even years of training. However it is necessary to achieve maximum potential. First off I prefer to use the term “Peaking”. Tapering promotes the idea of doing less and less, and this is not the complete story. Tapering makes me think of something getting smaller and smaller, and that’s not what we are trying to do. Peaking is the process in which we achieve maximum physical and mental performance potential. This can be a lot more complex than just cutting back your mileage.We will discuss this in general terms for a race or your big event. Peaking workouts and how much you do and don’t do, can and will vary a lot depending on your event, duration, and skill level.

First off the peaking phase duration will vary depending on the duration of your event. The longer the event the longer your peaking phase. For Iron distance events, stage races, etc. the longer the lead up of peaking. You might see over a month of decreased volume in some cases. In the weeks leading up to you’re A race the amount of aerobic fitness one can gain is minimal if any at all. So don’t kill your self! Skip the long ride and always, ALWAYS error on the side of doing less. As a general rule I like to decrease total volume by 40-60%. Endurance training can be cut back by the greater amounts. For those doing shorter distances where you may have quite a bit of intensity training here are a few key things to note.

~Make sure you are fully rested before a hard workout. We are looking for maximum speed and performance now, not beating our selves up. This will also build confidence. You’ll be amazed at how fast/far you go on your threshold intervals after only a 30’ warm up and taking the day before off instead of the 3 hour ride or tough run.
~Work your strengths. You will be racing your strengths so focus on them. Use them, race them. This will build further confidence and hone your skills for race day.
~Make your workouts simulate race conditions. Use the aero bars more/ race bike (if you haven’t been) wear the clothes shoes, etc... Do a group swim in open water. Do a race sim day. Practice fueling and mental preparation. Make sure every thing works!
Race.
~Use a B race as prep. If your training for a long distance race a shorter race in the weeks leading up to it can really get the kinks out. It will allow you to use some racing strategy you are planning in a consequence free environment. Does the elastic band holding the shoes on the bike trick really work? Or is it not worth it?

Over all:
As we peak, decrease your overall volume. If you have been doing 3 hr rides and 4x 400 meters running on the track do 90 minutes in the saddle, and 2 or 3x300m intervals. You want to stay fresh and sharp but not worn down. Workouts should be short and sweet. They might burn but you should recover fast. By maintaining or even increasing your intensity your body thinks that training is still on full blast and your body will continue to adapt full blast. But… you have decreased the volume and by the time it realizes that you have actually done less your body has over compensated and your flying. Further hone this adaptation with race specific workouts in a race specific environment and you will be more ready on race day than you ever imagined.
While this decreased training time will be nice you should still treat your self well. Treat your self like your still training hard. Get that recovery drink even if you feel you don’t need it. Get plenty of sleep and keep up on stretching, etc…

The other item you will need to keep busy is your brain. Don’t think too much. Go over the race plan, make sure the tires on the bike are in good shape and just go. You have done this in training so you can do it in the race. Remember there is not much you can do to get faster in the week or three before the big race but you can do everything to blow it. So stay the course. Take care. Eat the extra pasta. Skip the morning swim if your feeling tired. And don’t be afraid to light it up a few times. Show your stuff, whether in a race or a short hard work out with the training partners. You have been looking at your heart Rate and power meter all season staying in “your zone”. Time to see how far you can push your self and start looking back the all the people your beating!
Stay safe and have fun!

Training Seminar

Free Training seminar!!

Be there.

DETAILS:

Time: 7pm till we're done

Location: foxtrot wheel and edge
776-C W. Baseline Rd.
Lafayette, CO

Topics:

~Late season racing and training.
~Avoiding burn out
~Recovery and training in the fall (most adaptation-least amount of fatigue)
~Cyclocross or not??