Fitness Coaching

What’s in store for our 2012 athletes?

If you are a coached athlete on board for the 2012 season, we have a few things planned early in the season that will start your season off right.

Coach-Athlete Meetings: These meetings will take place in December .  We will sit down to discuss goals, races and logistics of the 2012 season.

Coached Running Sessions: These interval sessions will be coached workouts designed to target key components of  your running fitness.  In addition, time will be devoted to running form, mental strategy and  as well as important running tactics.  This is the year of the runner!!!!! Coached running sessions will be held  in January and February.

Priority Registration for the 2012 Mammoth Cycling Camp: As a small cyling camp, we will definitely sell out this year.  Coached athletes will have priority registration for the 2012 Mammoth Cycling Camp.

**** The above mentioned benefits of being a coached athlete are exclusively for my Online Coached  Athletes.  Online coached athletes receive the highest level of my attention, interaction, and frequent monitoring of workouts.  Interested in hearing more about becoming a coached athlete?  Take a look at what it’s all about by clicking here - Personal Online Coached Athletes. *****

Interested in receiving coaching during all or part of the 2012 season? Be sure to complete your Athlete Profile and Interest Form prior to January 15th. Although you may not need coaching as soon as the year begins, Athlete Profile and Interest Forms should be submitted by January 15th so that we know who is on board for all or part of the 2012 season. This will ensure you are part of our 2012 team of coached athletes. Current athletes do not need to go through this process.

Contact us and we can email you an Athlete Profile and Interest Form.

Group Swim at Corona Del Mar – July 24th at 6:30 AM

Interested in swimming with us at Corona Del Mar?  We will be meeting at 6:30 AM for a 45 minute – 1 hour swim.  Park for  free above the main lot or about $10 at the main lot.

We will meet at the outdoor showers.

Here is a map of the location  http://www.parks.ca.gov/lat_long_map/default.asp?lvl_id=292

Generating Power on the Bike

Generating sustainable power on the bike is a direct function of how much raw power you are capable of producing.  The more raw power you have at your disposal, the more your body can put it to good use.  Employing a combination of aerobic rides, interval training, and lactate workouts, will help a  rider to elevate his/her ability to sustain a solid level of power. 

Did you know that the amount of power you are capable of producing can be significantly improved in as little as 7 – 10 weeks.  Hours of aerobic riding will not optimize your power.  In fact,  a few simple and focused training sessions per week can target your ability to produce more power.  When you combine these power workouts with aerobic base rides you are setting up a lethal combination.

Cycling coach Bill Edwards calls this Progressive Power Training.  I would strongly recommend his book.  This will give you a great understanding of how to maximize your time on the bike.

The Rage Long Course Triathlon – 8 Reasons to do it

The Ironman 70.3 races are fantastic, but don’t forget about the other half iron distance events out there.  The Rage half iron distance triathlon  far exceeds any Ironman 70.3 that I have completed.

I have been doing The Rage Half Ironman for 2 years now and when I first did this race I thought, “This is phenomenal”.  Those of you who know me understand how much I love this course.   Here are my top 8 reasons why I like this course more than any Ironman 70.3.

  1. You don’t have to experience the frustration with all of the draft packs on the bike course.
  2. You can register for under $200.  Register before December 31st for $170
  3. You don’t have to sign up for the event 10 months to a year in advance.
  4. You can actually complete a swim warm up before the start.
  5. The run is almost entirely on dirt and is very scenic.
  6. The hosting MC is hilarious.  Your loved ones will enjoy his tongue in cheek humor.
  7. They limit the number of participants to ensure a quality experience for all.
  8. The race is on Saturday…and you are in VEGAS!!!. 

This race reminds me so much of what triathlons were all about when they first started up. I prefer this race to any Ironman or Ironman 70.3 race I have done. 

Every year we get more and more triathletes going up to Vegas for this race.  Be sure to add The Rage to your race calendar.  They also offer a Sprint and Olympic distance triathlon.

For more details, visit http://bbsctri.com/rage/

Ride Like the Pros

Enjoy cycling on beautiful traffic- free roads in Mammoth Mountain, Mammoth Lakes, and the Owens Valley

Ride like a Professional

When you sign up for our Mammoth Cycling Camp, each day you’ll cycle distances ranging from 25 – 60 miles. You get to enjoy the support and encouragement of not only our staff, but others who are at your own fitness level. This allows you to connect and mentor each other as we’re guiding you professionally to better riding skill.

All rides include full vehicle support. This allows you the knowledge that you can push yourself as hard as you need to and you’ll never be on your own or stranded. This means that at any time, you can choose to cut the ride short or even add miles once the ride ends.
We follow your entire ride, providing basic bike maintenance, food storage, and a clothing caddy.  Each person receives a route map as well as turn by turn directions.

Mammoth Cycling Camp June 24th – 27th, 2011
When you sign up for our Mammoth Cycling Camp you receive:
-Daily rides
-Full support vehicles
-Course maps
-Differentiated programs for your skill level. (25-60 miles a day, per your fitness.)

Registration opens February 7th, 2011.

Nutrition Strategies for Runners, Cyclists, and Triathletes

Runners, cyclists, or triathletes – Should you be eating the same way year round?

As a runner, triathlete or cyclist I am sure you are well aware that your training will not be the same throughout the year. If you are following the classic periodization model, then the off season is a time to target your base and really develop your aerobic fitness so that you can make larger gains later on in the season. Naturally, your workouts are not going to be nearly as demanding during this time. Do you know that what you consume in the off season and how you train can greatly influence your body’s metabolic efficiency?

So , what should you be eating in the off season? For starters, your calorie demands will not be nearly as high, so you can cut back a little on the calories. Secondly, try and make your carbohydrate sources rich in fiber and stay away form excess amounts of starches. Since you are not asking your body to perform too many high intensity training sessions, you don’t need the excess carbohydrates. Finally, don’t feel like you need to pack tons of extra calories for your long workouts. If your training session is not going to be physically grueling, then you can get by with fewer calories. Of course you should start backing off gradually to figure out what works.

Structure your off season nutrition just as carefully as you would your training. How great would it be to not have an extra 5-10 pounds to lose going into the season?

Lessons of a Six Hour Indoor Trainer Ride

Today was one of those days where I had to get in my long ride and, for a variety of reasons(early AM rain being the main factor), I decided to complete my 6 hour ride on my computrainer…indoors. Trust me, if I could have switched the ride to the next day I would have….

Usually a long indoor ride brings so many dreaded thoughts, but today I walked away with some great reminders that I would like to pass along to my athletes who are doing Ironman Arizona in a few weeks. Here they are:

Mental Fortitude – Part of your race is physical, but there is also a mental aspect to the Ironman that you must embrace. Don’t allow negative thoughts to enter your mind. Fight each negative thought with at least four positive ones.

Pacing is Paramount – I intentionally started within a certain heart rate and power zone. My power output remained constant. I also kept my heart rate constant for this particular workout. Everything was completely aerobic. The first 5 hours felt really manageable and controlled, but the last hour started felling a little more challenging. I still maintained the intensity that I wanted to, but all of a sudden it didn’t feel as easy.

In another week or so I will give you a pacing/intensity range for the bike and run. Today’s workout reminded me of the importance of even pacing, even when you feel it’s easy. The volume of the day will catch up to you and maintaining the suggested pacing strategy will allow you to successfully deal with whatever the day may throw at you. You never want to finish the race saying, “….but man I had a great bike split!!!”

Enjoy the Process – Today I was reminded how fortunate I am to be participating in our sport. Life is a gift and we should be overjoyed by the simple fact that we are capable of doing what we do. As you race in a few weeks, remind yourself about your loving family, supportive friends and just the simple fact that WE CAN do this.

I can’t wait to see all of you cross the finish line!

Sometimes You Have to Change Your Game Plan

This weekend I completed a half Ironman in the hottest weather conditions I have ever raced in. By the time I finished the race the temperature was 103 degrees. This was a great reminder that your race day plan of attack needs to change if you are competing in severe heat.

I knew it would be this hot going into the race and I knew that my hydration needs would be tough to meet considering the extreme heat. I decided to back off of the intensity a bit so that I would be slightly than more rested for the run. Normally, I can run in a fairly fatigued state without too much difficulty, but not this weekend. I knew I would need as much help as possible to make it through ok.

The last 3 miles were tough and when I made it across the finish line, I knew that if I had pushed harder at any point during the race, I would have been exponentially worse off.

My pride said, “You could handle it. Push it”. My intelligence said, “Be smart, change your game plan and take a conservative approach”. I’m glad I listed to the more logical side.

Racing Too Often?

Take a look a your most recent year of training and racing? How often did you race and what was the goal of each race. Did you get faster with each race? Were you trying to PR each race? If you can resist the temptation to race year round, you are likely to have that break out performance you have been hoping for.

Here is the rationale behind it. If you are always racing, there is a high likelihood that your training is somewhat the same throughout the entire year with maybe a little volume change here and there. You would be likely training hard because you want to do well in “next month’s race”. This typically eliminates the true base training that is so necessary for any endurance athlete. Too much racing also causes a loss of motivation because there is no build up (both physically and mentally) for the race.

Your training should have a different focus at various times of the year. This not only allows you to focus on different components of your fitness and address your limiters, but it is also a nice mental break. Once you accept the reality that you cannot be at your peak year round, your training will begin to take on a new meaning and your race day performances might just be new personal bests.

Amazing Experience at Hands on Chiropractic and Wellness Center

I’ve been fortunate to have experienced very few injuries throughout my life and considering that I’m always running and cycling I have to be happy with that. Usually when I feel my body “speaking to me” I back off my intensity or volume and the potential problem is gone within a few days.

However, recently I had upper back tightness that began to impact the range of motion in my neck region and it did not subside. I dismissed it as the result of many hours on the bike. Finally, after three months of discomfort and the strong recommendation of a friend, I made an appointment at Hands on Chiropractic and Wellness Center. Dr. Trista Shelton and her staff amazed me. After my first visit I immediately felt so much better and my six hour ride the next day was pure joy. My upper back and neck felt completely normal!!!

Hands On Chiropractic and Wellness provides so much for athletes and I would encourage all of you to check them out. They will take care of you!!! Check out their website for more details.

http://handsonchiropractic.net

High School Cross Country: Set Yourself up for Success

Is your high school cross country season setting you up for a lackluster finish? If you’re team as a whole is not faster in November than they were in September, then you may not have been following a solid plan. Remember, the goal of the season( which begins in early July and extends into mid November) is to be in peak form when it matters most – CIF and State finals.

Summer training is where you build the base to reap the benefits of the faster and higher intensity running later on down the road. Without a proper base period, you risk burnout, injury, and an inability to handle the higher intensity when it matters. Summer is when you will build up your mileage. My team typically will run 60 – 70 miles during the summer. Each team is different so this mileage will not work for everyone, especially if the last year you have been averaging a much lower mileage. However, the idea is that you should be logging in some serious mileage. The pacing for these runs is important as well. Resist the temptation to race or go hard during these runs. Your body cannot handle large volume and high intensity. A few tougher workouts here and there are okay, but these should be less than 10 percent of your total mileage at this point.

As you head into August think of this as a transition period where you start incorporating a little more speed. Most of this speed should be in the form of tempos and controlled mile repeats. My recommendation would be 2 weeks with tempos once a week and then start with mile repeats the second two weeks of August. You can still keep the tempo within some of the longer runs throughout the week.

The Marathon Does Not Complete You

It’s not uncommon to hear runners ask,  “What is your marathon time?”……”Oh, you haven’t done a marathon yet? You can work up to it eventually,” might be the typical reply. For some strange reason the marathon is viewed as the standard for running achievement.   While the marathon is a great challenge, why do some feel that you have not yet “arrived” as a runner if you have not done this distance?  I would argue that there are far more people who merely survive the marathon and fail to get the most out of themselves due to the lack of sufficient training when compared to those who are adequately prepared.

There are tremendously talented and hard working athletes completing distances from 5k to ultra marathon. Let’s celebrate everyone’s accomplishments. If you want to run a marathon because it’s something that is a true desire, then go for it. However, if you feel like you have to prove yourself, then this may be the wrong reason to train for the marathon distance. Whatever distance you race, put your heart and soul into your training and you look back on what you accomplished with great satisfaction.

Great Energy Gel with Tons of Electrolytes

Crank energy gel has carried me through my last two Ironman triathlons and a few half Ironmans.  I have tried many other fluids, gels and solids in the past but now  I have finally discovered something that works.   I only use Crank Energy Gel and water for my Ironman distance events – all my calorie, electrolyte, and hydration needs are met.  No cramping or bloating. You have to try this. Click on the logo to order.

Is Your Run Spilt Suffering in a Long Distance Triathlon?

Ironman and half ironman triathlons are full of people with incredible bike splits followed by horrendous run splits. It doesn’t have to be this way.

Let’s take your stand alone marathon time and compare that with your Ironman marathon time.  By no means will they be equal, but how much of a difference is there?  If  your run time is roughly 15 -30 minutes slower in the Ironman or 3 – 10 minutes slower for the half Ironman, then you’re on track.  If it’s greater than this, then consider training specifically for the run in the context of a triathlon.

Running efficiently off of the bike does not occur naturally and even the most seasoned runner will struggle(relative to their pace) if specific preparations are not made well before race day.   One workout that is very helpful is the bike:run workout.  I like to substitute these workouts for my long bike ride on alternating weekends.

The workout: For Ironman distance complete a 50- 60 mile bike followed by a 12 mile run. For half Ironman complete a 40 mile bike followed by an 8-9 mile run.  Build up to these distances over time if you are not already at this point in your training.   In order to save your body a little abuse I would not suggest hammering out your goal run pace for these workouts.  Push a little above the bike pace you hope to achieve on race day and then follow this up with an evenly paced run.  As you complete these workouts you will condition your body to run more efficiently after the  bike, you wil develop a sense of pacing on the run, and you’ll have a good idea of what a realistic pace is on the bike.

Use these workouts as benchmarks as you progress through your training.  One week you can hit the bike well above race pace and the next week  stick to a race pace intensity and see how this impacts your run.  Make this a regular part of your training. You still need to get in plenty of long rides and long runs, but these alone will not fully prepare you for the demands of race day.

How to Get Faster Every Season

If you’re like most triathletes and runners you probably have your races scheduled out months and even a year in advance. Ideally, you have a few races that are your main focus – let’s call these “priority races”. In an effort to build up to these priority races you most likely have a few “training races”. The question is, “Do you reflect on these training races once they are completed?” You need to if you want to improve from season to season.

Next time you race ask yourself what you did well and what needs improvement. Try and take a step back to at your performance objectively. Once you have identified areas of concern make sure your training begins to address these. Finally, consider how this is related to your top priority race. It doesn’t make a whole lot of sense to focus on your flat time-trialing ability if your priority race is hilly.

Reflecting on your racing from season to season is what allows you to improve as an athlete.

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