Your Next Big Training Block

Where are you with your training?
For many of you doing a big race this yr. you are getting into some serious training. This can mean simply being structured and more disciplined or, as a pro friend of mine is, hammering 20+ hr’s a week! As you come into a critical phase or block of training there is a lot going through your head. You have probably done a few TRAINING RACES and there for have some results, good or bad, to learn from, make adjustments, etc.
During this time its easy to get distracted and stray from your original game plan. It’s during this time that I see many athletes try to do too much. Its seems wired that someone could not reach their goal by trying to overly prepare… but it happens all the time. Now is the time we are looking for lots of bang for or buck. Ie. We are looking for the most adaptation possible in a given amount time. While one should always be managing their training in this way now we are fit and efficient at are sports. Yesterday was the longest daylight day of the year, race day is drawing close and we are looking to really push the training envelope!

As I rode home form the 5430 sprint tri in boulder Sunday I had several thoughts on how to manage this phase.
· Get back to basics: you should have a list of goals and training objectives that you made at the onset of training. Go back look at them.
~Do some need to be revised? You may have learned that you thought a 1:20/100yd. swimming threshold pace would net you a 1 hr. IM swim (1:25/100yd pace). But are now thinking that its more like 1:17-1:18 threshold pace?

· How many training objectives have you meet?

· How many have you not meet? Do you need to change things up, or do you need to keep plugging away? You may just need more time in a particular area.

· The more you train the more recovery you need. Plan extra time for rest and active recovery.

Realize that while it is important you make progress it will take time. I have an athlete who is not making the progress we hoped for on the bike. While he feels better his threshold watts are somewhat stagnate. However, each race he does he performs better and better in the bike leg. places higher and higher in his age group over all. Some things just can’t be explained. While we are still working as his riding it’s no time to be disappointed or panic!

OK Eric so I am going to train real big this month. What should I do?
· Block Training:
In the triathlon world it is very easy to get caught up in the “routine”. When people ask me “what’s a normal build week look like for you?” I say, “There is no such thing.” It’s so easy to get into that Monday is off. I swim tue. and thur., do the team run wed. long bike sat. long run Sunday, blah blah blah… if you want to improve in something you have to work at it, A LOT!!
We all know that you don’t get faster from one workout yet we get so crazy about doing just this one workout today! “I can’t miss the team run, or I will lose my running legs.”
You really think so? If so, you’re wrong. If you want to maximize your time and get good riding your gona have to cut back the swimming and running. Or quit your job.
I am always doing focus or block training. 1-2 weeks of focusing on one sport or one aspect of that sport. Here are some ideas for a focus week of training and an example of an athlete’s run focus week.

· Think big picture, plan ahead. You want to get as much training in as you can. You will do this by being consistent. Frequency is KEY! While you will want to do some big training days don’t kill yourself! Push your limits, don’t reach miles beyond them.

· Dial back other sports. If you’re doing a focus week on the bike you can still run and swim but dial it WAY back! You’re not going to forget how to run if you stop for 2 weeks. Do just 1-2 runs a week. Make them Z1-2, brick runs, easy. All you’re looking for is the bare minimum here or less. Same with swimming. Dial your other sports back at least 50-75%. and drop any intensity. Use all your physical and mental energy for you focus sport!

A previous run focus week for an athlete of ours looked like this:
Mon: recovery day easy 1 hr. ride.
Tue: masters swim, longer and easier 4k total
Run long, 90 min. 6x 20 sec. pick ups at end of run
Wed: Easy ride, 2hr. (it was nice outside)
Thur: 3 hr. ride at IM race pace,
Run brick, 45’ Zone 3 pace
Fri: Masters swim, longer and easier again.
Run, 45’ tempo run, Zone 3 pace
Sat: Run: long with tempo 30’ Z2, 30’ Z3, 30’ Z2.
Sun: OFF

Interesting to note that while this was the most running this athlete has done in one week, because it was managed well and totally focused on running the last run on Sat. was the best run he has had yet this year. He averaged a low zone 3 pace and having the lowest RPE ever this year for a run!! The following week at a training race, he PR’d, running faster than he has ever in a sprint tri. And yes his swim and bike were fantastic as well!

A bike focus week (for myself coming up soon) will be even more extreme. I will have only 1 swim, 2 short Zone 2-Zone 3 runs. Rides will be every day (sans rest day) hard group ride Tue. Long mountain ride wed. flat IM pace ride thur. recovery Friday and a 2 day stage race (3 stages) on the weekend.

So get back to basics, get the big picture back in focus. While you want your training to be dynamic and flexible don’t “hop scotch”. If you were confident in the grand plan when you made it and progress is being made stick with it! Getting fast doesn’t happen overnight.

As always every one, train hard, train safe and have fun!
See you on the road!
http://EKEnduranceCoaching.com

new triathlon swim start protocol

     Letter to all race directors and Ironman:

I am writing in regards to the new swim start protocols that are being implemented at some Ironman races and short course triathlons.

I understand and respect the actions and thought that goes into putting on a safe and competitive event. However, this new timed swim start is an atrocity to the sport of triathlon.  As a young and fast growing sport changes are going to be needed but we tread lightly.
first off we must realize that is problem of swim starts is a good one to have. 1020 years ago we had 100-200 people show up to race we have an issues that we now face with 1800-3000 athletes racing!  The sport is growing fast and thats a good thing. So take yourself back a notch (my self a few notches) and relax, things change and understand that people are only trying to make them better.

   Every sport has its challenges and dangers, simply eliminated them one at a time is not the answer.  With this new start protocol athletes are no longer “racing” rather simply completing the course and seeing who has the best time. Imagine the winner of Ironman lake Placid, the oldest and most prestigious IM in North America crossing the finish line lifting the finish line tape high in the air to the cheers of the crowd old to find out the next morning that he did not win.  You have stolen that feeling and the moment from that winner forever.  Imagine this happening in every age group at the boulder sprint or boulder peak triathlon.

Two.  while Age Group starts are not the best they at least put all the same “category” together. You cross the line ahead of that person you beat them, plain and simple. This simplistic nature of “racing” is the defining difference between field sports and racing sports.  In cycling there are different categories based on ability and how well one has done and you race those people. The other method of “self seeding” one’s self for the swim is horrible. The swim is one very small part of the race.  imagine going to your son or daughters track meet and the finals of the 100 meter sprint is “start whenever you want and we’ll time you” not sure there would be many happy parents.
  At IM lake placid in 2011 the water temp was too high for wet suits the decision was made to not allow wet suits for folks who wanted to compete for a podium, and spots to kona and allow wetsuits for those who just wanted to complete the race.  Even playing field.  This decision was bad however, some none wet suit athletes got pummeled by wet suit folks. Separate start times would have been good here.  For the short course races, especially the boulder peak and sprint why not conduct a whole different race?  They sell out. Pros and top AG On Saturday. Everyone else on Sunday?

Three.   Every athlete regardless of ability has the right to a safe race and a good finish time. Yes. They absolutely do. But at the cost of everyone else? When I was in grade school in one of my classes I remember talking about our rights as Americans.  Freedom of speech was discussed and, of course, “if I have the freedom of speech why can’t I swear in class?” it’s a good question. There are many areas like this in our world. How do we know what we can do and can't do? “Because your rights end where someone else’s begin”  I never forgot that.  How far will you go to accommodate people worries about the swim start?
If the swim start worries someone that much why not just wait 30 seconds to 1 minute for the ciaos to clear? Yes they would “lose time” but that shouldn't be there concern anyway?  If it is then time should be spent properly preparing for the race at hand. What happened to that? Proper preparation.  Running is the major cause of injury in triathletes. The training for hardest section of the race puts people on the disabled list all the time should we shorten all the runs? 

And what about ones “Time”.  what about that clock? For all those concerned about their time in the race how will the clock be calibrated for every athlete across the line for their classic triathlon finish line picture? I remember my first triathlon and my first ironman. I still have those pictures wouldn't trade them for the world…
Implementing a category system may be good. There is still very large gap between many top AG’s and Pros. Also there may be simply too many participants for this to be logical.
I feel simply adding a rule or separate timing mat (like at IM LP in 2011) those who want to compete for podium make it known. Steep up and all race together.  

And what about having AG waves at the bigger IM’s? this is a great way to minimize numbers at the swim start. Even doing every 10 years (or bigger) would help a lot and keep racing age groupers together.
Finally, there are few things that compare to the exhilaration of being in the water at the starting line counting down to the starting gun with Three Thousand (3000) other people. All starting at the same time.  All facing the 140.6 miles. Doesn’t matter if you are a pro, first timer or a veteran age grouper starting ironman number 15. We are all equal.  I want everyone to be able to have that feeling.

I beg those of you making these decisions to tread carefully. You are changing the course and history of the sport in extreme ways. If this kind of “leveling” continues what will an ironman race look like in 5 years?  20 years? 

Getting over Snow in April. and dealing with the indoor trainer.

Indoor training can be rough! 

Well its snowing again in CO. A lot. Its April 17th and we have a foot or so of the white stuff.
for folks training for early season races this is a big blow. you are mentally strained as it is,  packing in the volume and hard training. This is tough enough in nice weather never mind the bad weather.
what are you going to do.  Here are a few short and simple answers. They might not be the best, but it will have you NOT making mistakes and should keep your head from exploding.

One: 
First and foremost remember that it's a privilege to be doing what you do. worrying about what wheels to use, which type of intervals is trivial in the big picture. Monday at the Boston Marathon 2 bombs went off killing a few people. one of which an 8 year old boy who was waiting for his father to finish the race. As focused athletes we get tunnel vision. no one has been more guilty of this than yours truly in the late 90's. as frequent readers here know this is where "Chris" is from and his upbringing is less than pleasant.
Ok enough. head up. onward.

Two: 
Don't freak out about duration!  if you try and ride 3+ hours on the trainer you are most likely going to lose e it! I have talked about "Endurance Training" a lot.  its gone over here again in this webinar.  start 20-30' in for the Endurance training part we talk about the 90' mark, intensity as a tool you control and more.
you don't need to ride 3+ hours to achieve good endurance for long races.  well, OK long rides are key but this snow its going to last all summer and you have likely done some long rides. so go back look at your training log take confidence in ALL your training over the last several months and deal with the resources you have.

Three:
Ok so your on the trainer you realize that 90 minutes will do 90% of the job, but what are you going to do with the time?  a while back I came up with a selection of Hour Of Power trainer sessions.
https://home.trainingpeaks.com/training-and-nutrition-plans/exercise-libraries/purchase.aspx?libraryId=341902&af=trainingpeaks3
add a 15' warm up (or more) a 15' cool down and you are set!   these are workouts that are focused on a one task. VO2 int. endurance and strength, etc. and twisted a bit, be more fun and more engaging than your standard 4x10' at threshold. BORING!!!!
so why not pick one, and watch the training webinar while you ride. that's some multi tasking right there.

And while we are at it I'll plug our new program, 24-7 Coaching I hate training plans. they don't work. Why? because there is no rhyme or reason to them. so all of Ek Endurance Coaching plans are free. join 24-7 coaching for the year and you get a free plan. this plan will be 100% better than any other training plan you can by. Why, because you will get daily coach support in our private forums.

Training tip for the time crunched athlete

    

We have talked about training in training races, and all sorts of spring type training and races.... things. OK its early give me a brake on teh adjective finding.  But it IS still winter. as I type this I look at the forecast for 6+ inches of snow in the next 36 hours. this is one of my favorite time saving workouts that I prescribe almost every one of my athletes at one point or another.  

We talk about many more time saving methods Here, a free webinar on you tube.   And for more full time tranning support for teh self coached athlete or if you have a training plan.check out 24-7 coaching. 

With busy schedules, many athletes just don’t have enough time to work on all the aspects necessary to reach their full potential. Let alone the Triathlete who needs to be effective in three sports.

 Because of this, it is of great value if one can combine workouts. I am not talking about a brick workout or double sessions either. I’m talking about maximizing your time. Even pro’s whom train for a living need to be effective with there time and training.

SO, a quick tip here that goes along nicely with the webinar I did not long ago. You can find that here.
   A great way to do this is by focusing on more than one aspect of your training in one workout. By placing workouts within workouts one can get a double whammy effect out of his or her training. Consult your coach before concocting your own “double whammy” workouts. One of the best ways to do one of these is to place tech. drills or hard intervals into a longer endurance workout. For example: In your 3 hr. ride, focus on your technique while riding up hills.  Keep pedal cadence high and concentrate on pedaling “perfectly”.  Talk to your coach about that too.  Alternate standing and sitting. Stand up on one hill; for the whole hill, sit on the next. Hone your skills.  Do fast pedal drills in your long ride or strides in your long run. Another option is to do intervals or some kind of harder effort in your work out.  If you are looking to increase your power or speed, do your intervals after a solid warm up.  Cool down easily, hydrate and fuel up appropriately, then continue with a low intensity endurance workout.  

Bike example:  20’ warm up.
3x10’ Zone 4. (rest 3’). 
10’ cool down, continue cool down at level 2 for 2 hours.

Looking to focus on more endurance for that IM. Do the intervals after 2 hours of riding at Zone 2.  BAMB!  Two birds with one stone!

This example is one of my favorites. You are working some threshold intervals into a longer end ride. However, its important to understand that “threshold” work is mostly aerobic. So despite the high increase in intensity you are still doing an Endurance Ride.

Please consult your coach or sign up for 24-7 coaching and get some specific advice before doing any of these as they are a bit more taxing than your normal single aspect workouts that mere mortals do. There are some “double whammy” workouts that are a bad idea.

   Example: working two different maximal effort zones in the same work out. Working long tempo, cooling down then doing 1 minute intervals.  Not the best idea here. especially for the novice. 
With proper planning there is no reason that anyone can’t finish that IM, be a contender in there age group, or win the big one. Happy training!

Group rides. the sweet spot.

Many cyclist and triathletes a like participate in group rides. They have unique place in our training and over all preparation. They can simulate a bike race, add some intensity to your tri training, be great prep for those doing ITU races and lets face it, there just fun!
Matt Reed is seen on the local group rides in Boulder often. Many long distance triathletes add in a fast rodie like group ride to mix things up and get some high intensity. Tony Delonge
winner at IM USA a few years back through down a record bike split on his way to an 8:56! Tony would take part in the Tue. group ride out side of Boston quite often. Regardless of your racing goals these can be great training but all group rides are not the same and, more so, the same group ride can be a very different experience for different people.

So what’s your Sweet Spot for a Group Ride?

First off we are talking about the fast rides. Hard, pre-set course, if you get dropped no one is waiting for you rides. Not the "team rides".   The first thing you should be doing, or not doing really, is trying to make the ride something its not. I have heard before "I'm gona do my threshold (or tempo) work on the group ride tonight", ahh, no your not. With these types of training sessions or any where you are looking for "muscle endurance" and Friel calls it. The type of training where you're on the legs every pedal stroke for your selected interval time a group ride is not the place to do them. Unless you can ride on the front of the group in your zone for that long with out anyone coming around you. I'm guessing you can't.
A group ride gives us a few unique things we simply can't get alone.

• Higher speeds: turning bigger gears, even at a similar wattage it has a different feel.
• Variable power: the up and down stop, go, stop, go nature of a pack ride
• A large amount of total anaerobic riding
• The repeating nature of these above threshold efforts
• Higher cadences, hopefully
• The unknown. going hard when you would like to rest, recovery periods when you least expect them.
• learning to relax in a pack, cross winds, etc. ie. more efficient riding when the situation is stressful. better bike handling on a efficiency level.

If you are going to do a ride of this nature you should be looking for at least some of these things.
  Ok so were are going to do some group rides now what. What’s a good ride for you, what’s not so good. First off know the rout, maybe ride it solo or with a few friends before so you know where your going, where the big hills are, down hills, turns, etc.

Intensity, the key factor:

This is where I see so many people blow there "group ride" type training.
If going on a group ride involves you hanging on for dear life for 20-30 minutes, accumulating 40% or more of your time above threshold (power time), getting dropped and limping home barely able to push Z2 wattage the ride is too hard and you’re doing more damage than good. You want your ride to be challenging, not over reaching, you want to be able to repeat your training! ie. get out of bed the next morning for your run, or another ride. You should be able to finish the ride. if not with the front group at least a group of other riders. Beyond this look to be able to do a few hard efforts without getting dropped. (go to the front and do some pulls, a few 1' attacks off the front, etc) and be able to recover in the pack when you need.

so a few, more tangible factors to aim for:

• No more the 20% of your time above threshold, power. or 30-35% of HR time. even for a road cyclist, who is trained for lots of anaerobic time is going to have a really hard ride with more than this.
• Your best hour normalized power being below threshold. if you start doing long sections of time at threshold things are going to get unmanageable fast.
• Peek avg. power: having only your best 10 min. avg. being at threshold you will find the ride to be over all pretty hard. start doing 20 min. or more. get ready to suffer.
• wattage spikes: 10 watts per kilogram of body weight. This is a big benchmark for bike races and mass start rides. The more of these the harder your over all effort is gona be. get up to 12 or more per hour your gona know it! In a tough crit style race we can see up to 40 in 1 hour.
  
  http://tpks.ws/eRsG

Above is a link to a group ride done by coach Eric recently. The ride is less the first 30' and less the last 40.
This ride was tough. One reason is because it was the first one of the year! That first date with significant anaerobic time is always hard. I got a flat with about 30' still to ride. the last 30-40 minutes of the ride was tough. after a quick flat fix I was riding in a smaller group pulling through more frequently and getting less rest time. one of the things to note about any ride is how difficult there are while still having so much time in Z1 and not pedaling!!

Find your sweet spot. Make sure you can keep training after the ride. can you finish it? What does your power file and HR file look like? The over all idea here gang. Can you get all of these adaptations in (mentioned above) but minimize the crushing fatigue and muscle damage of a full on race effort?

So before you decide on the group ride workout get some info on what your in for, know your rout and decide what your really looking to get from it. Is this ride going to give you that?

be safe and have fun. tough group rides can be the most fun you can have on 2 wheels.

Check out Ek Endurance Coaching latest can do for you and there new 24-7 Coaching group here:  http://ekendurancecoaching.com/247coaching.html