My goal as a coach is to help you reach your athletic goals through education, mentoring, and creating highly customized training plans for you. In order for you to show positive growth in the direction of your goals, there are several things that will help us work together most productively. Here are some ideas for making the most from my coaching.
COMMUNICATION
The better I know how you respond to your training, the better I can create the best training plan for you. My coaching services are set up to allow, encourage, and foster high levels of communication. I will frequently check in with you via phone or email.
Communication is a two way street. To make the most of my coaching, I encourage you to actively keep me posted on how you are doing, and to be as honest as possible with yourself when doing so.
For example:
• If your schedule changes and you alter your training, let me know. If you have questions about how to make such alterations I will help you.
• If you know in advance, even a day or two that work or other factors may take up more of your time, let me know and I can help you to adjust your training in a way that will best keep you on the path to your goals.
• If you are feeling tired, DEFINITELY tell me. Fatigue is NOT a sign that you are training well, you are NOT on a good path to athlete improvement. Growth as an athlete is a function of the wise application of both training stresses and opportunities for recovery. An athlete who is on a good course should feel strong, energized, and eager to train. One of the most important things you can do to help me make sure your ongoing training load is appropriate for you is to tell me if your energy levels are low, especially if you are becoming sick.
HELPING YOU HELP YOURSELF
A training plan does not make great athletes. I take pride in putting thought into your training plan, ultimately it is up to you to go out and make your goals and dreams reality. Trust that you are receiving the highest quality training program designed to maximize your performance. However, it is WHAT YOU DO with the training information and other suggestions that really count. If you receive a plan that recommends, X, Y and Z you should do X, Y and Z unless you are too tired to do so, the conditions are too dangerous, or your schedule has changed and will not allow it. It is the EXECUTION of well-design training plans that will help you progress towards your goals. I welcome and will always use your feedback together with my knowledge and experience to create a plan that will best help you attain your goals. My role is to help you help yourself in your process as an athlete.
IT’S IN THE DETAILS
Pay attention to the details of your training plan. You monthly plan is developed with a larger picture in mind. Each workout is intended to establish specific aspects of your performance potential. The details, the type, duration, and intensity of training are important.
If you tell me that you feel like the workout is too easy or you are not doing enough of a particular kind of training I want to work TOGETHER with you to create the best course of action that takes you to your goals. If you are unsure why you are training a particular way, let me know and I will explain more clearly the reasons for the workout.
Please ask “why” if you don’t understand something. Informing you of “why” you are training a given way empowers you to execute your training with the greatest quality you can. This will create the best results for you.
If you decide on your own that the training plan is not right and slightly alter what you do, then you should know that you are not getting the most from my coaching. I recommend specific types, durations, and intensities to help you train to reach YOUR stated goals. You will be cheating yourself by not paying attention to the details of your prescribed training. Pay attention to the details and you will get the most from my coaching.
HEALTH IS YOUR #1 PRIORITY
There is NO way to perform at your best without optimal health. Health requires you to manage all the stressors in your life while allowing the optimal function and harmony of all your bodies systems. NO training program will foster ideal development or ideal performance if a person is stressed and unhealthy. This could be the result of a rough work situation, family life trouble, school trouble, poor nutritional habits, commute stress, or similar factors.
If you want to maximize your development and performance as an athlete, and make the most from my coaching, then make sure you do everything in your power to live as healthfully as possible.
I make a big effort to go way above and beyond simply the training aspect of conditioning for a sport. I encourage you to do all that you can to create and continually improve upon your overall health. I am excited at the opportunity to work with you help you to pursue your athletic goals.
Please email me at any time if you have questions bout your health, fitness or sport.
Click here to view more about what coaching involves and prices
Wendy Mader
www.t2coaching.com
www.getfit-getstrong-getfast-getwendy.com
Monday, August 29, 2011
Getting the Most from Your Coach
My goal as a coach is to help you reach your athletic goals through education, mentoring, and creating highly customized training plans for you. In order for you to show positive growth in the direction of your goals, there are several things that will help us work together most productively. Here are some ideas for making the most from my coaching.
COMMUNICATION
The better I know how you respond to your training, the better I can create the best training plan for you. My coaching services are set up to allow, encourage, and foster high levels of communication. I will frequently check in with you via phone or email.
Communication is a two way street. To make the most of my coaching, I encourage you to actively keep me posted on how you are doing, and to be as honest as possible with yourself when doing so.
For example:
• If your schedule changes and you alter your training, let me know. If you have questions about how to make such alterations I will help you.
• If you know in advance, even a day or two that work or other factors may take up more of your time, let me know and I can help you to adjust your training in a way that will best keep you on the path to your goals.
• If you are feeling tired, DEFINITELY tell me. Fatigue is NOT a sign that you are training well, you are NOT on a good path to athlete improvement. Growth as an athlete is a function of the wise application of both training stresses and opportunities for recovery. An athlete who is on a good course should feel strong, energized, and eager to train. One of the most important things you can do to help me make sure your ongoing training load is appropriate for you is to tell me if your energy levels are low, especially if you are becoming sick.
HELPING YOU HELP YOURSELF
A training plan does not make great athletes. I take pride in putting thought into your training plan, ultimately it is up to you to go out and make your goals and dreams reality. Trust that you are receiving the highest quality training program designed to maximize your performance. However, it is WHAT YOU DO with the training information and other suggestions that really count. If you receive a plan that recommends, X, Y and Z you should do X, Y and Z unless you are too tired to do so, the conditions are too dangerous, or your schedule has changed and will not allow it. It is the EXECUTION of well-design training plans that will help you progress towards your goals. I welcome and will always use your feedback together with my knowledge and experience to create a plan that will best help you attain your goals. My role is to help you help yourself in your process as an athlete.
IT’S IN THE DETAILS
Pay attention to the details of your training plan. You monthly plan is developed with a larger picture in mind. Each workout is intended to establish specific aspects of your performance potential. The details, the type, duration, and intensity of training are important.
If you tell me that you feel like the workout is too easy or you are not doing enough of a particular kind of training I want to work TOGETHER with you to create the best course of action that takes you to your goals. If you are unsure why you are training a particular way, let me know and I will explain more clearly the reasons for the workout.
Please ask “why” if you don’t understand something. Informing you of “why” you are training a given way empowers you to execute your training with the greatest quality you can. This will create the best results for you.
If you decide on your own that the training plan is not right and slightly alter what you do, then you should know that you are not getting the most from my coaching. I recommend specific types, durations, and intensities to help you train to reach YOUR stated goals. You will be cheating yourself by not paying attention to the details of your prescribed training. Pay attention to the details and you will get the most from my coaching.
HEALTH IS YOUR #1 PRIORITY
There is NO way to perform at your best without optimal health. Health requires you to manage all the stressors in your life while allowing the optimal function and harmony of all your bodies systems. NO training program will foster ideal development or ideal performance if a person is stressed and unhealthy. This could be the result of a rough work situation, family life trouble, school trouble, poor nutritional habits, commute stress, or similar factors.
If you want to maximize your development and performance as an athlete, and make the most from my coaching, then make sure you do everything in your power to live as healthfully as possible.
I make a big effort to go way above and beyond simply the training aspect of conditioning for a sport. I encourage you to do all that you can to create and continually improve upon your overall health. I am excited at the opportunity to work with you help you to pursue your athletic goals.
Online Monthly Coaching
Please email me at any time if you have questions bout your health, fitness or sport.
Wendy Mader
www.t2coachign.com
www.getfit-getstrong-getfast-getwendy.com
COMMUNICATION
The better I know how you respond to your training, the better I can create the best training plan for you. My coaching services are set up to allow, encourage, and foster high levels of communication. I will frequently check in with you via phone or email.
Communication is a two way street. To make the most of my coaching, I encourage you to actively keep me posted on how you are doing, and to be as honest as possible with yourself when doing so.
For example:
• If your schedule changes and you alter your training, let me know. If you have questions about how to make such alterations I will help you.
• If you know in advance, even a day or two that work or other factors may take up more of your time, let me know and I can help you to adjust your training in a way that will best keep you on the path to your goals.
• If you are feeling tired, DEFINITELY tell me. Fatigue is NOT a sign that you are training well, you are NOT on a good path to athlete improvement. Growth as an athlete is a function of the wise application of both training stresses and opportunities for recovery. An athlete who is on a good course should feel strong, energized, and eager to train. One of the most important things you can do to help me make sure your ongoing training load is appropriate for you is to tell me if your energy levels are low, especially if you are becoming sick.
HELPING YOU HELP YOURSELF
A training plan does not make great athletes. I take pride in putting thought into your training plan, ultimately it is up to you to go out and make your goals and dreams reality. Trust that you are receiving the highest quality training program designed to maximize your performance. However, it is WHAT YOU DO with the training information and other suggestions that really count. If you receive a plan that recommends, X, Y and Z you should do X, Y and Z unless you are too tired to do so, the conditions are too dangerous, or your schedule has changed and will not allow it. It is the EXECUTION of well-design training plans that will help you progress towards your goals. I welcome and will always use your feedback together with my knowledge and experience to create a plan that will best help you attain your goals. My role is to help you help yourself in your process as an athlete.
IT’S IN THE DETAILS
Pay attention to the details of your training plan. You monthly plan is developed with a larger picture in mind. Each workout is intended to establish specific aspects of your performance potential. The details, the type, duration, and intensity of training are important.
If you tell me that you feel like the workout is too easy or you are not doing enough of a particular kind of training I want to work TOGETHER with you to create the best course of action that takes you to your goals. If you are unsure why you are training a particular way, let me know and I will explain more clearly the reasons for the workout.
Please ask “why” if you don’t understand something. Informing you of “why” you are training a given way empowers you to execute your training with the greatest quality you can. This will create the best results for you.
If you decide on your own that the training plan is not right and slightly alter what you do, then you should know that you are not getting the most from my coaching. I recommend specific types, durations, and intensities to help you train to reach YOUR stated goals. You will be cheating yourself by not paying attention to the details of your prescribed training. Pay attention to the details and you will get the most from my coaching.
HEALTH IS YOUR #1 PRIORITY
There is NO way to perform at your best without optimal health. Health requires you to manage all the stressors in your life while allowing the optimal function and harmony of all your bodies systems. NO training program will foster ideal development or ideal performance if a person is stressed and unhealthy. This could be the result of a rough work situation, family life trouble, school trouble, poor nutritional habits, commute stress, or similar factors.
If you want to maximize your development and performance as an athlete, and make the most from my coaching, then make sure you do everything in your power to live as healthfully as possible.
I make a big effort to go way above and beyond simply the training aspect of conditioning for a sport. I encourage you to do all that you can to create and continually improve upon your overall health. I am excited at the opportunity to work with you help you to pursue your athletic goals.
Online Monthly Coaching
Please email me at any time if you have questions bout your health, fitness or sport.
Wendy Mader
www.t2coachign.com
www.getfit-getstrong-getfast-getwendy.com
Wednesday, August 24, 2011
Brick Sandwich
A couple of weeks ago my buddy Jon Geller and I were discussing bricks – a bike ride followed by a run. He mentioned he had started doing bike, run, bike bricks – riding to various trails, locking his bike at the trailhead, then running before riding home. I remembered I had done that once last year while training for the Colorado Marathon. I wanted to run down Rist Canyon, but did not have a car to drive up, so I rode up Rist Canyon to the mailboxes at mile marker 14, ran two miles up to the top, then four miles down (passing my bike on the way), then two miles back up to my bike to ride home.
Two weeks ago I decided it was time for another Brick Sandwich (running in the middle of your ride). I packed my Nathan with PowerBar Endurance and some PowerBites, along with my Newton Trail shoes, and rode up and over Rist. I locked my bike at the Stove Prairie School, then ran 45 minutes (25 out, 20 minute back on Old Flowers road. My pace was slow, and my calves were screaming from riding so hard up Rist Canyon. I got back on my bike, rode up and over into Rist, then down the canyon and home. My total time was four hours, and I felt great.
Sunday I did another Brick Sandwich. Once again, I packed my Nathan with PowerBar endurance and a few bags of Powerbites and put on my Newton trainers. This time I rode though Buckhorn Canyon, watching the Gran Fondo racing down the canyon as I went up. This was a great day to ride this course, with so many riders and people watching the event, not to mention having EMTs (including my husband) stationed at Stove Prairie School. I felt my bike would be very safe locked up by the school again. This time I had my Timex Global Trainer so I could track my elevation and distance ran.
Here are my results. 30 miles riding up, 2,500 feet of elevation gain though Buckhorn. I started my run at 7,300 feet at the base of Old Flowers Road and gained 1,000 feet of elevation on my run. I turned around at 8,334 feet of elevation after running five miles in an hour – Old Flowers Road has some very steep sections. It took me 50 minutes to run down. As I approached my bike around noon, the EMTs were leaving the station, as all of the Gran Fondo riders had come though that area. I got to say hi to my husband before heading back down Buckhorn Canyon.
Total time: 5:45. 60 miles of riding plus 10 miles of running. Thank you to the event volunteers for filling up my water bottle even though I was not in the event.
Two weeks ago I decided it was time for another Brick Sandwich (running in the middle of your ride). I packed my Nathan with PowerBar Endurance and some PowerBites, along with my Newton Trail shoes, and rode up and over Rist. I locked my bike at the Stove Prairie School, then ran 45 minutes (25 out, 20 minute back on Old Flowers road. My pace was slow, and my calves were screaming from riding so hard up Rist Canyon. I got back on my bike, rode up and over into Rist, then down the canyon and home. My total time was four hours, and I felt great.
Sunday I did another Brick Sandwich. Once again, I packed my Nathan with PowerBar endurance and a few bags of Powerbites and put on my Newton trainers. This time I rode though Buckhorn Canyon, watching the Gran Fondo racing down the canyon as I went up. This was a great day to ride this course, with so many riders and people watching the event, not to mention having EMTs (including my husband) stationed at Stove Prairie School. I felt my bike would be very safe locked up by the school again. This time I had my Timex Global Trainer so I could track my elevation and distance ran.
Here are my results. 30 miles riding up, 2,500 feet of elevation gain though Buckhorn. I started my run at 7,300 feet at the base of Old Flowers Road and gained 1,000 feet of elevation on my run. I turned around at 8,334 feet of elevation after running five miles in an hour – Old Flowers Road has some very steep sections. It took me 50 minutes to run down. As I approached my bike around noon, the EMTs were leaving the station, as all of the Gran Fondo riders had come though that area. I got to say hi to my husband before heading back down Buckhorn Canyon.
Total time: 5:45. 60 miles of riding plus 10 miles of running. Thank you to the event volunteers for filling up my water bottle even though I was not in the event.
Getting Faster on Your Bike
Get Faster on Your Bike
Whether you are looking for some late-season bike fitness or planning how to get faster in 2012, below are 10 tips to riding faster:
1. Do a bike fitness assessment to determine where you are. If you don’t have that baseline assessment, it is difficult to know what you are capable of.
2. Use a Heart Rate Monitor or Power Meter and find what your zones are so you can train in those zones. Also, don’t forget that zones change over time. The most accurate way to determine your zones is to be tested every 6-8 weeks as your fitness changes.
3. Get a bike fit and become more efficient at riding on your racing bike. Focus on your pedal stroke. If you are not transferring power through the entire stroke, you will not get to maximum speed.
4. Do interval training. Your body needs to know what 100% feels like, and get used to it. Intervals are nowhere near fun, so make sure you rest well and recover.
5. Take recovery seriously if you are training at a high intensity. Most of the benefit from a hard workout comes from the recovery.
6. Mix up your weekly training with speed and recovery workouts. Spending too much time riding moderately hard while preparing for an event is only going to allow you to ride moderately hard in the event. Train fast and recover.
7. Go on group rides with people who are slightly faster than you. It's either keep up, or get dropped. Pretty soon you will be keeping up.
8. While drafting is illegal in many triathlons, practice riding in pace lines. It gets you conditioned to riding fast, since by default the pace line progressively increases the pace.
9. Depending on where you are in your season, follow a popular progressive training approach.
• Start with efficiency (learning proper technique), since establishing that provides the foundation for everything else.
• Build technical endurance.
• From there, add in really low cadence strength work. You almost can't go too low. Whether on hills or flats, do increasingly longer intervals where you get your turnover down to the 50 to 60 rpm range.
• Once you force your legs to handle that higher load, then you can work on power and turning that higher wattage/effort over faster/at higher RPMs.
10. If you have been in the sport for a while and want to take a non-traditional approach, build speed before endurance. Use your summer/fall base fitness and focus on lactate threshold workouts in the winter so you are fit and faster come spring. Then start your longer aerobic base riding in the spring.
Whether you are looking for some late-season bike fitness or planning how to get faster in 2012, below are 10 tips to riding faster:
1. Do a bike fitness assessment to determine where you are. If you don’t have that baseline assessment, it is difficult to know what you are capable of.
2. Use a Heart Rate Monitor or Power Meter and find what your zones are so you can train in those zones. Also, don’t forget that zones change over time. The most accurate way to determine your zones is to be tested every 6-8 weeks as your fitness changes.
3. Get a bike fit and become more efficient at riding on your racing bike. Focus on your pedal stroke. If you are not transferring power through the entire stroke, you will not get to maximum speed.
4. Do interval training. Your body needs to know what 100% feels like, and get used to it. Intervals are nowhere near fun, so make sure you rest well and recover.
5. Take recovery seriously if you are training at a high intensity. Most of the benefit from a hard workout comes from the recovery.
6. Mix up your weekly training with speed and recovery workouts. Spending too much time riding moderately hard while preparing for an event is only going to allow you to ride moderately hard in the event. Train fast and recover.
7. Go on group rides with people who are slightly faster than you. It's either keep up, or get dropped. Pretty soon you will be keeping up.
8. While drafting is illegal in many triathlons, practice riding in pace lines. It gets you conditioned to riding fast, since by default the pace line progressively increases the pace.
9. Depending on where you are in your season, follow a popular progressive training approach.
• Start with efficiency (learning proper technique), since establishing that provides the foundation for everything else.
• Build technical endurance.
• From there, add in really low cadence strength work. You almost can't go too low. Whether on hills or flats, do increasingly longer intervals where you get your turnover down to the 50 to 60 rpm range.
• Once you force your legs to handle that higher load, then you can work on power and turning that higher wattage/effort over faster/at higher RPMs.
10. If you have been in the sport for a while and want to take a non-traditional approach, build speed before endurance. Use your summer/fall base fitness and focus on lactate threshold workouts in the winter so you are fit and faster come spring. Then start your longer aerobic base riding in the spring.
Saturday, August 20, 2011
Workout and Win $$$$$
Unfortunately many people do not workout and eat right for their health and wellbeing or simple the enjoyment of their activity.
If that describes you and need extra incentive to workout, take the BeachBody Challenge. Join Team BeachBody for FREE at www.beachbodycoach.com/t2coachwendy or just pay $2.99/week for more club benefits. I will coach you for FREE and help you get in shape.
Work Out and Win!. Log your workouts for your chance to win $500 cash every day!
Commit to your fitness in The Beachbody Challenge™, and you can win $500 just for logging your workouts into WOWY SuperGym®. It's easy to enter. Message me and I will guide you though the process.
Now that you want to be more active you should also drink the "Healthist Meal of the Day": Skakeology. Enjoy RISK FREE for 30 days when you order Shakeology
with Our Bottom-of-the-Bag Guarantee. If you don't feel healthier, more energized, and simply amazing, you won't pay. You can return Shakeology for any reason and get your money back (less s&h)—even if the bag is empty!
•Get FREE shipping and order HOME DIRECT
•Plus get 2 FREE workout DVDs (in your first shipment) and a FREE shaker cup (in your second shipment)
Shakeology can help you:
• Lose weight
• Reduce cravings
• Increase energy and stamina
• Promote healthy digestion and regularity
• Lower cholesterol1
Tastes delicious, too.
Read more about why Shakeology is so different then other protein drinks at www.myshakeology.com/t2coachwendy
Join Team BeachBody for FREE and I will send you a FREE Shakeology Sample.
If that describes you and need extra incentive to workout, take the BeachBody Challenge. Join Team BeachBody for FREE at www.beachbodycoach.com/t2coachwendy or just pay $2.99/week for more club benefits. I will coach you for FREE and help you get in shape.
Work Out and Win!. Log your workouts for your chance to win $500 cash every day!
Commit to your fitness in The Beachbody Challenge™, and you can win $500 just for logging your workouts into WOWY SuperGym®. It's easy to enter. Message me and I will guide you though the process.
Now that you want to be more active you should also drink the "Healthist Meal of the Day": Skakeology. Enjoy RISK FREE for 30 days when you order Shakeology
with Our Bottom-of-the-Bag Guarantee. If you don't feel healthier, more energized, and simply amazing, you won't pay. You can return Shakeology for any reason and get your money back (less s&h)—even if the bag is empty!
•Get FREE shipping and order HOME DIRECT
•Plus get 2 FREE workout DVDs (in your first shipment) and a FREE shaker cup (in your second shipment)
Shakeology can help you:
• Lose weight
• Reduce cravings
• Increase energy and stamina
• Promote healthy digestion and regularity
• Lower cholesterol1
Tastes delicious, too.
Read more about why Shakeology is so different then other protein drinks at www.myshakeology.com/t2coachwendy
Join Team BeachBody for FREE and I will send you a FREE Shakeology Sample.
Wednesday, August 17, 2011
Train alone or with a group
Into my 19th season of racing triathlons, and after finishing 13 Ironman events, I almost always train alone. A few of my workouts are with athletes I coach. As a coach, the bulk of what I do is provide coached group workouts for others, to help keep them motivated and on track. When it comes to my own workouts, I enjoy the solitude and training at my own pace.
I would like to do a few rides with a group of triathletes who are faster than me, but most groups I have tried to ride with are usually too fast or two slow for me, or involve structure that is not part of my training plan, i.e. hills or intervals. I like group track sessions, but the one I could attend for three weeks this summer meets on Tuesday at 6:00 p.m., which is not a great time for me to run fast. Masters swim programs often involve sets that give me too much rest and I never feel like I get my desired swim workout. Otherwise. I tend to swim the masters swim workout written on the board.
My long runs and rides are my thinking/processing time. I tend to create athlete training plans for the people I coach, and get inspired to write an article or blog while riding. Being able to self-monitor is very important in long races, and training alone on long rides and runs is the best way of achieving this for me. I do most of my swim training in pools. I don’t push myself in group open water sessions and tend to get distracted by helping others get comfortable in the open water, acclimating to the temperature or learning how to breathe or sight more effectively.
With work and family obligations, I can't be held up by other people's schedules. When training for Ironman Hawaii, my season tends to feel long, and it would be nice to have a riding partner for the long bike rides that are required. It can get a bit stale, boring and tough to stay motivated by the middle of September.
Don’t get me wrong, I love running and biking in the fall; but actually having to train for an Ironman in October can sometimes be a struggle. This season I am not preparing for a fall Ironman, and plan to enjoy some leisure time mixed in with some epic training rides. I will most likely seek out a few training partners, which should be easier for me this year. I’ll have the freedom to follow their training schedules, since I will not have one after 70.3 Worlds.
The upside of training with partner or group:
• Motivation and the prospect of being "pulled" to work harder by stronger athletes.
• You can learn a lot very quickly from other, more experienced triathletes.
• The miles on the bike can go by quickly if you have others to chat with.
• Swimming with a masters swim group with pool-based coaching is very helpful. The coaches tend to push you that little bit more or correct stroke flaws you might not be aware of.
• Training with others and observing them can help you improve or detect technique flaws, as well.
The downside of training with a partner or group
• One training plan does not fit everyone. You need to stick to a plan – your plan, and your workouts – and sometimes the group dynamic does not permit that.
• You give up the control of setting your own schedule and can end up relying on other people.
• Training alone can also be very good for mental toughness, if you are honest with your efforts. Remember, one good workout done at the right level of effort and with good form beats five crappy workouts done without thought.
• Your training partner/group is most likely training for different events than you are, and have their own schedules to follow. (is this redundant to the first bullet? Can they be combined?)
• In triathlon, you race alone – not in a group. While training for an Ironman, solitary training gets you used to long periods of time on the course that you will spend with only your own thoughts for entertainment or annoyance.
My advice
• Get a good plan based on your current level of fitness and, if possible, get some feedback from a local coach to check in on your form occasionally.
• Most people do their long rides on the weekends, which is the perfect time for you to line up riding buddies to go for some or all of your long rides. This makes it somewhat of an adventure, but also makes it more safe. It’s also a good idea to switch up your long run. If you do your long ride on Saturday or Sunday, get in a long run on a Thursday.
• When training for a long event, I recommend training solo for at least 50 percent of your long distance miles. This avoids the urge to slow your pace or work to keep up with or beat your training buddy and take your training session into the wrong training zone in the process.
• When you have a hard session, based on your individual training plan, it can be good to have a stronger training partner around to make you push a little harder.
• Train alone during the weekdays (it is easier to schedule), and with friends in the weekends when you do your longer sessions. That way, you can get your big miles in with a bit of socializing,, and the miles tend to go by a bit quicker.
• It is important to train properly, at your fitness level, but you probably get something else out of spending a day riding with friends. You may or may not go as fast as you would individually, but you are likely to have enjoyed the ride. Unless you are an elite competitor and are going for a spot on the podium, it is better not to get obsessed. Train, sweat, and share the "punishment" with friends.
I would like to do a few rides with a group of triathletes who are faster than me, but most groups I have tried to ride with are usually too fast or two slow for me, or involve structure that is not part of my training plan, i.e. hills or intervals. I like group track sessions, but the one I could attend for three weeks this summer meets on Tuesday at 6:00 p.m., which is not a great time for me to run fast. Masters swim programs often involve sets that give me too much rest and I never feel like I get my desired swim workout. Otherwise. I tend to swim the masters swim workout written on the board.
My long runs and rides are my thinking/processing time. I tend to create athlete training plans for the people I coach, and get inspired to write an article or blog while riding. Being able to self-monitor is very important in long races, and training alone on long rides and runs is the best way of achieving this for me. I do most of my swim training in pools. I don’t push myself in group open water sessions and tend to get distracted by helping others get comfortable in the open water, acclimating to the temperature or learning how to breathe or sight more effectively.
With work and family obligations, I can't be held up by other people's schedules. When training for Ironman Hawaii, my season tends to feel long, and it would be nice to have a riding partner for the long bike rides that are required. It can get a bit stale, boring and tough to stay motivated by the middle of September.
Don’t get me wrong, I love running and biking in the fall; but actually having to train for an Ironman in October can sometimes be a struggle. This season I am not preparing for a fall Ironman, and plan to enjoy some leisure time mixed in with some epic training rides. I will most likely seek out a few training partners, which should be easier for me this year. I’ll have the freedom to follow their training schedules, since I will not have one after 70.3 Worlds.
The upside of training with partner or group:
• Motivation and the prospect of being "pulled" to work harder by stronger athletes.
• You can learn a lot very quickly from other, more experienced triathletes.
• The miles on the bike can go by quickly if you have others to chat with.
• Swimming with a masters swim group with pool-based coaching is very helpful. The coaches tend to push you that little bit more or correct stroke flaws you might not be aware of.
• Training with others and observing them can help you improve or detect technique flaws, as well.
The downside of training with a partner or group
• One training plan does not fit everyone. You need to stick to a plan – your plan, and your workouts – and sometimes the group dynamic does not permit that.
• You give up the control of setting your own schedule and can end up relying on other people.
• Training alone can also be very good for mental toughness, if you are honest with your efforts. Remember, one good workout done at the right level of effort and with good form beats five crappy workouts done without thought.
• Your training partner/group is most likely training for different events than you are, and have their own schedules to follow. (is this redundant to the first bullet? Can they be combined?)
• In triathlon, you race alone – not in a group. While training for an Ironman, solitary training gets you used to long periods of time on the course that you will spend with only your own thoughts for entertainment or annoyance.
My advice
• Get a good plan based on your current level of fitness and, if possible, get some feedback from a local coach to check in on your form occasionally.
• Most people do their long rides on the weekends, which is the perfect time for you to line up riding buddies to go for some or all of your long rides. This makes it somewhat of an adventure, but also makes it more safe. It’s also a good idea to switch up your long run. If you do your long ride on Saturday or Sunday, get in a long run on a Thursday.
• When training for a long event, I recommend training solo for at least 50 percent of your long distance miles. This avoids the urge to slow your pace or work to keep up with or beat your training buddy and take your training session into the wrong training zone in the process.
• When you have a hard session, based on your individual training plan, it can be good to have a stronger training partner around to make you push a little harder.
• Train alone during the weekdays (it is easier to schedule), and with friends in the weekends when you do your longer sessions. That way, you can get your big miles in with a bit of socializing,, and the miles tend to go by a bit quicker.
• It is important to train properly, at your fitness level, but you probably get something else out of spending a day riding with friends. You may or may not go as fast as you would individually, but you are likely to have enjoyed the ride. Unless you are an elite competitor and are going for a spot on the podium, it is better not to get obsessed. Train, sweat, and share the "punishment" with friends.
Tuesday, August 16, 2011
Wellness Defined
Message from Coach Kate
"Wellness is the key to a long and healthy life. Many people have the wrong perception of it. Wellness is from the neck up, and fitness from the neck down. Too many people work out every day, but go around with the worst attitudes, which just waste all their physical efforts."
~ Coach Dean Smith
Wellness is a concept with many components and often athletes, young and old, believe they have taken care of it all because they are so active. However, while exercise is a very important part of wellness, it is important not too neglect other components. One other big component is nutrition. With too much junk food, no one can compete at their highest level. I like to tell people to try “mindful” eating. Nothing needs to be forbidden, but if you are thinking about what you are putting in your body, you are less likely to eat too much junk food.
Here are a few thoughts that may also help with healthy eating:
Strive for at least 8 - 10 fruits and vegetables a day. Not only are they very healthy, but if you are eating this much of them, there is less room for bad stuff. Avoid processed food as much as possible. When a food is processed, nutrient value is taken out of it to the point where it has to be “enriched” in order to add nutrients back in.
Develop healthy eating habits. Do you remember what you ate the last time you were starving? You will likely gravitate towards that food again next time you are hungry. Eat healthy foods and you will want healthy foods. The trick is incorporating them in the first place. Focus on forming long-term habits, not short-term dietary changes, and be open minded to new and different food choices.
Consume a colorful variety of foods. Tomatoes, blueberries, dark chocolate, spinach, and apples form a rainbow of nutrient density; vitamins, minerals and anti-oxidants. The more colorful your plate is the better it will be for you.
Don’t fight your genes. Your body type was largely determined before birth, just like your hair and eye color. Individuals on the cover of magazines and infomercials often go to extreme, even illegal, lengths to achieve the "perfect" body. It is far more productive to focus on health and wellness versus targeting the aesthetics of a particular body part. By focusing on a holistic approach to dietary wellness, you will fuel your body more effectively, achieve a healthy weight, and support your immune system.
Wellness is a continuum, and we can all develop concrete goals to improve our personal wellness. Start today with these nutrition tips!
Kate Schulte
Kate@rockymtnwellnesscoach.com
www.rockymtnwellnesscoach.com
Kate@rockymtnwellnesscoach.com
www.rockymtnwellnesscoach.com
Sunday, August 14, 2011
Measuring Results
I’ve had a lot of folks ask me why it takes so long to see results on the scale after they’ve started an exercise program. They also ask how to stay motivated if they can’t see results? Be patient, set some benchmarks and make sure you are measuring body composition and not just scale weight.
Most people believe that as soon as they start exercising, they will lose weight. Unfortunately, this is not always the case. Two things can happen that can cause the scale not to budge. Gaining muscle mass or overcompensating your exercise by eating too many calories.
So how do you distinguish between a gain in muscle or fat? You can either get a skin fold caliper test or be weighed underwater. Most personal trainers should be able to perform a skin fold caliper test. Some health clubs offer underwater weighing for a small fee or if you have a performance training facility in your area get tested there.
To stay motivated instead of focusing on your weight and body composition, start focusing on improvements in your fitness. If you are now to fitness training I recommend doing a cardio respiratory test such as the 3-minute step test, 12 minute run, 1 mile walk or test. Or depending on your sport, you can set your own benchmarks. These tests are easy enough to repeat regularly. You should see improvement in as little as six weeks, especially at the beginning of your exercise program. For people who have been training, you should measure your progress about once every 12 weeks.
When I am training/racing at my best I am regularly performing a run (5k) and bike test (30 minute time trail). One of the reasons I kept getting stronger is that I have regular benchmarks against which to measure my improvement. In fact, the act of measuring alone can help you stay on task. You have to know where you are to guide you to where you want to go.
Another motivation to maintain or continue to increase your fitness is for your health. Changes such as an improvement in blood pressure, your resting heart rate, cholesterol and blood lipid profile are all beneficial and typically are followed by increases in lean mass and decreasing your body fat. Remember, for those getting started, exercise doesn’t have to be hard or at a high intensity to improve your health. For those looking to improve, measured intensity will help you see results quickly.
No matter what, keep moving.
Wendy Mader, MS, USAT Coach. Owner of t2coaching.com. Wendy is the head Coach of Rocky Mountain High School Swim, CSU Triathlon Team, NoCo High School Tri Team and her own Adult Team Trifecta. To find out more send me an email wendy@t2coaching.com
Most people believe that as soon as they start exercising, they will lose weight. Unfortunately, this is not always the case. Two things can happen that can cause the scale not to budge. Gaining muscle mass or overcompensating your exercise by eating too many calories.
So how do you distinguish between a gain in muscle or fat? You can either get a skin fold caliper test or be weighed underwater. Most personal trainers should be able to perform a skin fold caliper test. Some health clubs offer underwater weighing for a small fee or if you have a performance training facility in your area get tested there.
To stay motivated instead of focusing on your weight and body composition, start focusing on improvements in your fitness. If you are now to fitness training I recommend doing a cardio respiratory test such as the 3-minute step test, 12 minute run, 1 mile walk or test. Or depending on your sport, you can set your own benchmarks. These tests are easy enough to repeat regularly. You should see improvement in as little as six weeks, especially at the beginning of your exercise program. For people who have been training, you should measure your progress about once every 12 weeks.
When I am training/racing at my best I am regularly performing a run (5k) and bike test (30 minute time trail). One of the reasons I kept getting stronger is that I have regular benchmarks against which to measure my improvement. In fact, the act of measuring alone can help you stay on task. You have to know where you are to guide you to where you want to go.
Another motivation to maintain or continue to increase your fitness is for your health. Changes such as an improvement in blood pressure, your resting heart rate, cholesterol and blood lipid profile are all beneficial and typically are followed by increases in lean mass and decreasing your body fat. Remember, for those getting started, exercise doesn’t have to be hard or at a high intensity to improve your health. For those looking to improve, measured intensity will help you see results quickly.
No matter what, keep moving.
Wendy Mader, MS, USAT Coach. Owner of t2coaching.com. Wendy is the head Coach of Rocky Mountain High School Swim, CSU Triathlon Team, NoCo High School Tri Team and her own Adult Team Trifecta. To find out more send me an email wendy@t2coaching.com
Freestyle Swim Drills
This is a follow up article from Swimming Freestyle Progression that I wrote September 27th 2010. I presented some basic swimming drills/videos that focused on the three phases of the freestyle stroke. Refer to the article for more info.
1.High Elbow Recovery
http://www.youtube.com/watch?v=F41qXKjFICM
http://www.youtube.com/watch?v=Kxta03KIDl0
2. Hand Entry
http://www.youtube.com/watch?v=3f3QZP672Tk
http://www.youtube.com/watch?v=Kxta03KIDl0
3. Underwater pull
http://www.youtube.com/watch?v=HIqs4wAAipw
http://www.youtube.com/watch?v=p93a9ktcV4c
Below are more under water views of the drills above and some new drills to continue to progress and improve your freestyle mechanics. Notice in all these drills I continue to rotate my body from hip to hip, catch under water keeping elbow high, then pull deep under my body past my hip for maximum propulsion
1. Under water view fist drill. Notice the angle of my hand/elbow/shoulder as I enter and pull, slight elbow bend, http://www.youtube.com/watch?v=b2uUSEkX3v0
2. Under water view of Head out of Water drill
http://www.youtube.com/watch?v=Mv4E3ocazF0
3. Under water view of one arm only drill
http://www.youtube.com/watch?v=Uy2gMfQkXOw
4. Under water swimming side view http://www.youtube.com/watch?v=BNt8sjM-xkA
5 . Double pump drill for high elbow recovery and body balance
http://www.youtube.com/watch?v=p93a9ktcV4c
6. Above water view of one arm only http://www.youtube.com/watch?v=gTCZsNckhvE
Side above water view http://www.youtube.com/watch?v=BvIAIHuI0U8
Wendy Mader is a USAT Level II triathlon coach and owner of t2coaching.com. My mission is to help you reach your goals! If you have any questions or comments please send me an email wendy@t2coaching.com or go to www.t2coaching.com to find out more about your coaching options. To get what you have never had, you must do what you havenever done
1.High Elbow Recovery
http://www.youtube.com/watch?v=F41qXKjFICM
http://www.youtube.com/watch?v=Kxta03KIDl0
2. Hand Entry
http://www.youtube.com/watch?v=3f3QZP672Tk
http://www.youtube.com/watch?v=Kxta03KIDl0
3. Underwater pull
http://www.youtube.com/watch?v=HIqs4wAAipw
http://www.youtube.com/watch?v=p93a9ktcV4c
Below are more under water views of the drills above and some new drills to continue to progress and improve your freestyle mechanics. Notice in all these drills I continue to rotate my body from hip to hip, catch under water keeping elbow high, then pull deep under my body past my hip for maximum propulsion
1. Under water view fist drill. Notice the angle of my hand/elbow/shoulder as I enter and pull, slight elbow bend, http://www.youtube.com/watch?v=b2uUSEkX3v0
2. Under water view of Head out of Water drill
http://www.youtube.com/watch?v=Mv4E3ocazF0
3. Under water view of one arm only drill
http://www.youtube.com/watch?v=Uy2gMfQkXOw
4. Under water swimming side view http://www.youtube.com/watch?v=BNt8sjM-xkA
5 . Double pump drill for high elbow recovery and body balance
http://www.youtube.com/watch?v=p93a9ktcV4c
6. Above water view of one arm only http://www.youtube.com/watch?v=gTCZsNckhvE
Side above water view http://www.youtube.com/watch?v=BvIAIHuI0U8
Wendy Mader is a USAT Level II triathlon coach and owner of t2coaching.com. My mission is to help you reach your goals! If you have any questions or comments please send me an email wendy@t2coaching.com or go to www.t2coaching.com to find out more about your coaching options. To get what you have never had, you must do what you havenever done
Swimming Lingo
Dont be intimidated to swim with a masters group or attempt a workout you read on a dry erase board at the health club or pool you swim at. With the proper preparation and knowledge of swimming lingo no one will know what a "newbie" you are.
Before you start a masters swim program it will help to be familiar with the language of the swim workout. Fairly simple and basically made up of abbreviations, numbers and a few terms. While most of what is written on the board will be fairly consistent among all coaches, there will always be variations, and it will still take a week or two to get to know your coach's swim set language.
Here is a list of the most common terms and abbreviations:
FR = Freestyle stroke
EZ = Easy
Fly = Fly
RI = Rest interval
BR= Breaststroke
w/ = With
BK = Backstroke
Dr = Drill
w-up = Warm-up
CH = Choice
c-d = Cool-down
PP = Pull + paddles
Here are some less common terms and abbreviations:
IM= Individual medley (all four strokes swum in the order of Fly/ BK/ BR /FR)
Lung busters entail purposely restricting the number of breaths you take while swimming. For example, "breathe 5 or 7" would mean "breathe once every 5 strokes or 7 strokes."
SG= Swim golf, a fun drill in which you add your stroke count for a given interval (say, 50 yards/meters) to your time for the same interval to generate a composite score
Band= Band only, a strength drill where one wears a band around his or her ankles to limit the kick
DPS= Distance per stroke, a drill where the swimmer tries to get as much distance as possible out of each stroke, usually measured by counting strokes for 50m.
Lane etiquette- Get over your "fear" of being in another swimmers way. Masters swim is meant to be a group, not individua, workout. Swimming with others in a lane is part of the deal. Take care of yourself while being aware of others seems to be the etiquette. When swimming freestyle circle swim, keep the lane rope/marker to your right while swimming down and back. Pass or let someone pass you at the wall. Swim at your own fitness level, rest when needed, while also challenging yourself to keep up with your lane buddies.
Most important communicate your concerns with the coach and other swimmers and you will quickly realize they all have had the same concerns when they started.
Before you start a masters swim program it will help to be familiar with the language of the swim workout. Fairly simple and basically made up of abbreviations, numbers and a few terms. While most of what is written on the board will be fairly consistent among all coaches, there will always be variations, and it will still take a week or two to get to know your coach's swim set language.
Here is a list of the most common terms and abbreviations:
FR = Freestyle stroke
EZ = Easy
Fly = Fly
RI = Rest interval
BR= Breaststroke
w/ = With
BK = Backstroke
Dr = Drill
w-up = Warm-up
CH = Choice
c-d = Cool-down
PP = Pull + paddles
Here are some less common terms and abbreviations:
IM= Individual medley (all four strokes swum in the order of Fly/ BK/ BR /FR)
Lung busters entail purposely restricting the number of breaths you take while swimming. For example, "breathe 5 or 7" would mean "breathe once every 5 strokes or 7 strokes."
SG= Swim golf, a fun drill in which you add your stroke count for a given interval (say, 50 yards/meters) to your time for the same interval to generate a composite score
Band= Band only, a strength drill where one wears a band around his or her ankles to limit the kick
DPS= Distance per stroke, a drill where the swimmer tries to get as much distance as possible out of each stroke, usually measured by counting strokes for 50m.
Lane etiquette- Get over your "fear" of being in another swimmers way. Masters swim is meant to be a group, not individua, workout. Swimming with others in a lane is part of the deal. Take care of yourself while being aware of others seems to be the etiquette. When swimming freestyle circle swim, keep the lane rope/marker to your right while swimming down and back. Pass or let someone pass you at the wall. Swim at your own fitness level, rest when needed, while also challenging yourself to keep up with your lane buddies.
Most important communicate your concerns with the coach and other swimmers and you will quickly realize they all have had the same concerns when they started.
What Lies Beneath
"What Chögyam Trungpa Rinpoche taught about the underlying, fundamental uncertainty—which scientific tests now prove is more frightening to us than physical pain—is that the very basis of the fear itself is doubting ourselves, not trusting ourselves. " -Pema Chodron
A few months ago I posted the question, “What are your open water swimming fears?” I received many responses. Fears ranged from “fish monsters biting my feet” and just theplain “unknown” of no lane line, floor, walls, the waves and “how do I get to the buoy in a straight line.”
Some responses were rational fears like having a bathroom emergency in the middle of the race while others were frustrations like goggles coming loose or filling with water.
Success at open water swimming does not begin in a pool or a lake; it begins in your head. There are a limitless number of quotes from any number of people that say essentially the same thing – If you think you can or if you think you can’t, you are right.
Some of the most common phrases I hear, particularly from casual triathletes, are “I’m a really bad swimmer”, “I hate the swim”, “I am such a slow swimmer”, and “I hate the swim”. For many first-time triathletes, an open water swim can be intimidating.
If you have fears or frustrations about swimming in an open water triathlon, don't panic, Practice! Refer to my article I posted June 2010 on open water swimming techniques.http://www.gotribalnow.com/expert/open-water-swimming. Once you practice the recommendations, you should expect to be more comfortable in open water and have a level of confidence from knowing what to expect while you’re out there.
Whether you have a FEAR or frustration, both can cause anxiety. If we allow ourselves the opportunity, we can usually learn whatever we set our minds to including swimming and more specifically swimming in an open water triathlon. Deciding to stop talking yourself down and rationalizing your fears or frustrations will make a dramatic improvement in your swimming. Tell yourself you are a good swimmer that just needs to develop the skills to overcome your fears.
First and foremost is your decision about your goal and WHY you want it for yourself, not unlike your decision to return to grad school, change your career or take on multisport, you must make a decision that is held with conviction before moving forward. Then you can:
•Conquer your fears
•Swim, bike and run the distance
•Finish with a smile on your face
Below are some of the fears and frustrations triathletes have expressed to me along with ways to practice to overcome them.
Lists of Common Fears and Frustrations
Fear / Frustration
What to do?
Cold Water
&
Not being able to breath
•Wear a wetsuit, neoprene cap
•Sport Specificity- Practice swimming in cold water
•Warm up at least 10 minutes to get used to the cold
•Breathing tips:http://www.gotribalnow.com/expert/open-water-swimming
•Pace yourself, go slow, then go a little slower
Bathroom Emergency
•Discuss concerns with a RD about pre race meals and hydration
•Wake up early so your system can have time to get moving
Drowning
•Practice treading water and back stroke in a pool
•Stay horizontal in the water, do not let your legs drop, it takes too much energy to float in that position
Strong tide or current
Stingers! And other creatures
•Register for races with pool swims or in small lakes until you build confidence
•Check with the lifeguard station about what marine life is in the water? Is any of it harmful to humans?
Getting caught in weeds
Green, cloudy water and nothing to follow
Not being able to stop and touch the side, or the bottom
•Practice continuous swimming in the pool without touching the wall or bottom, when you need a break, stop and float
•Stop and hold on to a kayak, as long as you are not making forward progress its usually legal
•Practice sighting in the pool and at the lake
•Sighting tips: http://www.gotribalnow.com/expert/open-water-swimming
Mass Swim Start
•Practice swimming with others brushing up against you, grabbing your legs, pulling you under the water
•Practice mass starts in a pool or lake
•Hold back and start when the mass moves away or stay to the side
Cramping
•Practice drinking something with electrolytes that prevent cramping- talk to a RD about your hydrations needs
•Warm up for 10 minutes to increase your blood flow and include some light stretching for all the major muscles groups
Goggles leak and refuse to seal on face
•Practice clearing out leaky goggles while you swim in the pool
•Practice swimming with water in your goggles
•Check your goggles during warm up and have extras just in case
Disappointment
•Set SMART goals with your coach
A few months ago I posted the question, “What are your open water swimming fears?” I received many responses. Fears ranged from “fish monsters biting my feet” and just theplain “unknown” of no lane line, floor, walls, the waves and “how do I get to the buoy in a straight line.”
Some responses were rational fears like having a bathroom emergency in the middle of the race while others were frustrations like goggles coming loose or filling with water.
Success at open water swimming does not begin in a pool or a lake; it begins in your head. There are a limitless number of quotes from any number of people that say essentially the same thing – If you think you can or if you think you can’t, you are right.
Some of the most common phrases I hear, particularly from casual triathletes, are “I’m a really bad swimmer”, “I hate the swim”, “I am such a slow swimmer”, and “I hate the swim”. For many first-time triathletes, an open water swim can be intimidating.
If you have fears or frustrations about swimming in an open water triathlon, don't panic, Practice! Refer to my article I posted June 2010 on open water swimming techniques.http://www.gotribalnow.com/expert/open-water-swimming. Once you practice the recommendations, you should expect to be more comfortable in open water and have a level of confidence from knowing what to expect while you’re out there.
Whether you have a FEAR or frustration, both can cause anxiety. If we allow ourselves the opportunity, we can usually learn whatever we set our minds to including swimming and more specifically swimming in an open water triathlon. Deciding to stop talking yourself down and rationalizing your fears or frustrations will make a dramatic improvement in your swimming. Tell yourself you are a good swimmer that just needs to develop the skills to overcome your fears.
First and foremost is your decision about your goal and WHY you want it for yourself, not unlike your decision to return to grad school, change your career or take on multisport, you must make a decision that is held with conviction before moving forward. Then you can:
•Conquer your fears
•Swim, bike and run the distance
•Finish with a smile on your face
Below are some of the fears and frustrations triathletes have expressed to me along with ways to practice to overcome them.
Lists of Common Fears and Frustrations
Fear / Frustration
What to do?
Cold Water
&
Not being able to breath
•Wear a wetsuit, neoprene cap
•Sport Specificity- Practice swimming in cold water
•Warm up at least 10 minutes to get used to the cold
•Breathing tips:http://www.gotribalnow.com/expert/open-water-swimming
•Pace yourself, go slow, then go a little slower
Bathroom Emergency
•Discuss concerns with a RD about pre race meals and hydration
•Wake up early so your system can have time to get moving
Drowning
•Practice treading water and back stroke in a pool
•Stay horizontal in the water, do not let your legs drop, it takes too much energy to float in that position
Strong tide or current
Stingers! And other creatures
•Register for races with pool swims or in small lakes until you build confidence
•Check with the lifeguard station about what marine life is in the water? Is any of it harmful to humans?
Getting caught in weeds
Green, cloudy water and nothing to follow
Not being able to stop and touch the side, or the bottom
•Practice continuous swimming in the pool without touching the wall or bottom, when you need a break, stop and float
•Stop and hold on to a kayak, as long as you are not making forward progress its usually legal
•Practice sighting in the pool and at the lake
•Sighting tips: http://www.gotribalnow.com/expert/open-water-swimming
Mass Swim Start
•Practice swimming with others brushing up against you, grabbing your legs, pulling you under the water
•Practice mass starts in a pool or lake
•Hold back and start when the mass moves away or stay to the side
Cramping
•Practice drinking something with electrolytes that prevent cramping- talk to a RD about your hydrations needs
•Warm up for 10 minutes to increase your blood flow and include some light stretching for all the major muscles groups
Goggles leak and refuse to seal on face
•Practice clearing out leaky goggles while you swim in the pool
•Practice swimming with water in your goggles
•Check your goggles during warm up and have extras just in case
Disappointment
•Set SMART goals with your coach
Saturday, August 13, 2011
Run for a Cause
There is no better reason to run then for a cause.
Thursday night: Mountain Avenue Mile. http://www.mountainmile.com/ Benefit Eating Disorders Awareness and Prevention "Beyond the Mirror". This was the 4th year I have participated. Also the fastest mile run since high school track, 40 seconds faster then I ran in 2010. My lungs were burning for hours. Post race fiesta at the RIO!
Saturday morning: Georgetown to Idaho Springs Half Marathon (http://www.gtishalf.org/course-description/) with Athletes in Tandem. The run started around 8500 feet in Georgetown CO and ran somewhat downhill to Idaho Springs. Pushing Zach in the stroller, 120 pounds, made the slighest run uphill tough. For more info on how you can make a difference and be part of AiT click on the link. http://www.athletesintandem.org/?page_id=4
Thursday night: Mountain Avenue Mile. http://www.mountainmile.com/ Benefit Eating Disorders Awareness and Prevention "Beyond the Mirror". This was the 4th year I have participated. Also the fastest mile run since high school track, 40 seconds faster then I ran in 2010. My lungs were burning for hours. Post race fiesta at the RIO!
Saturday morning: Georgetown to Idaho Springs Half Marathon (http://www.gtishalf.org/course-description/) with Athletes in Tandem. The run started around 8500 feet in Georgetown CO and ran somewhat downhill to Idaho Springs. Pushing Zach in the stroller, 120 pounds, made the slighest run uphill tough. For more info on how you can make a difference and be part of AiT click on the link. http://www.athletesintandem.org/?page_id=4
Thursday, August 11, 2011
Horsetooth 10k Swim
The Horsetooth 10k swim started in 1999 as a fundraising for Partners, and is now a Team Fort Collins event. The course covers the length of Horsetooth Reservoir in Fort Collins, Colorado. Swimmers (and paddlers) start at the north end and swim to South Bay swim beach. Water temperatures over the years have ranged from 55-70 degrees. NO WETSUITS are allowed. The cutoff time is five hours. Read more about the previous swims here http://www.horsetoothswim.com/Race-Details/10K-details.html
I have watched a few swims over the years while running in the foothills. I never thought I would participate due to lack of swim training because I’ve always prioritized Ironman training and I hate cold water more then anything – although I do like swims with no wetsuits.
The idea of participating this year popped into my mind three weeks before Ironman Lake Placid. On a Sunday evening I felt like swimming. With no plan or intentions of swimming anything but easy, I swam 40x100s on the 1:30, easily holding 1:25 pace. After taking November through March off of swimming and then maintaining about one swim per week leading up to Ironman, I felt pretty strong.
The day after IM Lake Placid was the deadline to sign up, and I had a strong non-wetsuit 2.4-mile swim during my Ironman (56:40). I decided, since swimming is my sport, I need to do more swimming events – so I signed up. Given our recent hot summer weather and a full reservoir, we were sure to have warm water temperatures.
On race morning, the water was 72 degrees – the warmest water they’ve ever had for the event. Along with no wind and clear blue skies, conditions were perfect. Normally, 72 degrees is freezing for me, and I would never swim in water that temperature without a wetsuit. Upon first plunge, the water felt great, and I was never cold.
The group – 90 swimmers in all – started out faster then I wanted to start. My competitive instincts kicked in, and I stayed within the group – I did not want to get too far behind. Never having done a 10k swim, I didn’t want to start too fast, either. We had to swim about a half a mile to find our kayakers, which was more difficult than I thought.
My kayak was the only one with balloons attached. Unfortunately, the balloons were low I still had trouble locating them. That slowed me down some. It was strange treading water trying to find my kayak, surrounding by other kayaks weaving in and out trying not to hit you with their paddles. Thoughts of the movie Titanic flashed in my head – the scene when they go overboard and are in the water dodging icebergs.
Once we met up, it was weird not being able to chat, like you do when you run or bike with someone. After about 1.5 miles into the swim, I was off my three-hour pace. I was anxious to pick it up, but decided to be patient and wait till the three-mile marker. Once we were halfway done, I wanted to see how many people I would pass in the second half. I know for sure I passed five other swimmers, and since we were so spread out along the length of the reservoir, it was hard to tell how many others I may have passed. At the five-mile marker, I knew I was going to finish in under three hours – now it was a matter of just how far under three hours I could be.
I finished in 2:50.44, 10th out of 36 female swimmers. I feel pretty good about my accomplishment, and I’m excited to train for my next open-water, non-triathlon competition.
I have watched a few swims over the years while running in the foothills. I never thought I would participate due to lack of swim training because I’ve always prioritized Ironman training and I hate cold water more then anything – although I do like swims with no wetsuits.
The idea of participating this year popped into my mind three weeks before Ironman Lake Placid. On a Sunday evening I felt like swimming. With no plan or intentions of swimming anything but easy, I swam 40x100s on the 1:30, easily holding 1:25 pace. After taking November through March off of swimming and then maintaining about one swim per week leading up to Ironman, I felt pretty strong.
The day after IM Lake Placid was the deadline to sign up, and I had a strong non-wetsuit 2.4-mile swim during my Ironman (56:40). I decided, since swimming is my sport, I need to do more swimming events – so I signed up. Given our recent hot summer weather and a full reservoir, we were sure to have warm water temperatures.
On race morning, the water was 72 degrees – the warmest water they’ve ever had for the event. Along with no wind and clear blue skies, conditions were perfect. Normally, 72 degrees is freezing for me, and I would never swim in water that temperature without a wetsuit. Upon first plunge, the water felt great, and I was never cold.
The group – 90 swimmers in all – started out faster then I wanted to start. My competitive instincts kicked in, and I stayed within the group – I did not want to get too far behind. Never having done a 10k swim, I didn’t want to start too fast, either. We had to swim about a half a mile to find our kayakers, which was more difficult than I thought.
My kayak was the only one with balloons attached. Unfortunately, the balloons were low I still had trouble locating them. That slowed me down some. It was strange treading water trying to find my kayak, surrounding by other kayaks weaving in and out trying not to hit you with their paddles. Thoughts of the movie Titanic flashed in my head – the scene when they go overboard and are in the water dodging icebergs.
Once we met up, it was weird not being able to chat, like you do when you run or bike with someone. After about 1.5 miles into the swim, I was off my three-hour pace. I was anxious to pick it up, but decided to be patient and wait till the three-mile marker. Once we were halfway done, I wanted to see how many people I would pass in the second half. I know for sure I passed five other swimmers, and since we were so spread out along the length of the reservoir, it was hard to tell how many others I may have passed. At the five-mile marker, I knew I was going to finish in under three hours – now it was a matter of just how far under three hours I could be.
I finished in 2:50.44, 10th out of 36 female swimmers. I feel pretty good about my accomplishment, and I’m excited to train for my next open-water, non-triathlon competition.
Tuesday, August 9, 2011
Open Water Swimming Technique
For many first-time triathletes, an open water swim can be intimidating. With no pool-bottom stripes to guide you and the frenzy of the other athletes splashing around you, an open water swim is a whole other experience! It is not a swimming pool with a bottom you can touch or even see, many times it is cold. Those qualities are enough to freak out even the toughest athletes. We all have stories about our first open water swim experience. My first triathlon was my first open water swim experience. The water was dirty and warm. I just wanted to swim as fast as I could because I could not see anything and was pretty freaked out. I did not have a wetsuit.
With the right kind of preparation, the swim can be the easiest part of your event! The cardinal rule of triathlon is "Never do anything new on race day." This includes swimming in open water! Try to find some open water to practice inwith you.
Slowly wade out into the water until you're about waist deep. Go under once to get wet and get used to the temperature, especially if it's cold. Breathing (exhale immediately under water before you inhale). Exhale completely before coming up. Do this a few times until it's comfortable
•Practice sighting the buoy with “alligator eyes.” Lift your chin so your goggles clear the water looking forward while exhaling thWith the right kind of preparation, the swim can be the easiest part of your event! The cardinal rule of triathlon is "Never do anything new on race day." This includes swimming in open water! Try to find some open water to practice in and take a buddy en inhale to the side. Try not to lift your head completely out of the water as this will cause your hips and legs to sink. Best to sight frequently until you round the first buoy and take a buddy
•Wetsuits will certainly keep you warmer in cold water, but the added buoyancy will also keep you high in the water. There are two common styles of triathlon wetsuits: full sleeve and sleeveless. With the additional coverage, a full sleeve wetsuit will be faster, warmer, and more buoyant in the water than a sleeveless one.
•Race-day consider lining up on the outside edge of your wave to get a clearer view for the swim. You can also wait a few seconds after the start for an easier swimming position. That way people are less likely to run into you in the water.
Practice. Each time will give you a different experience and you will learn something from each one.
Wendy Mader is a USAT Level II triathlon coach and owner of t2coaching.com. My mission is to help you reach your goals! If you have any questions or comments please send me an email wendy@t2coaching.com or go to www.t2coaching.com to find out more about your coaching options. To get what you have never had, you must do what you havenever done
Ride to Boulder - Then and Now
I started triathlons in 1992 in Michigan. After a friend told me that Colorado gets 300 days of sunshine a year, I moved to Fort Collins in 1995.
My first ride from Fort Collins to Boulder was in 1997, while I was training for my first Ironman (the one in Kona, less than a dozen existed then). I road a Litespeed Catylast. I had qualified for a spot in Kona thanks to my finish at the Desert Sun Half Ironman in Grand Junction, Colorado. While training, I used to wear a skin-tight shirt and hot pink cycling shorts with cotton padding (and no, I don’t have any photos I can share). I wore a Polar heart rate monitor, but did not know anything about training zones. I just rode my bike a lot and did some running and swimming. I knew nothing about nutrition or hydration.
At 10am I started my three-hour ride down – it seemed so long and difficult back then – I drank one bottle of water. I only had two water bottle cages, and needed the other bottle of water for the ride home. I stopped at Performance Bicycle on 28th Street in Boulder and purchased and ate a Malt Nut Powerbar. Back then, Malt Nut, TriBerry and Chocolate were the only PowerBar flavors. Power-Gels and PowerBar Endurance did not exist. Now, radically under-fueled and under-hydrated, I made my way back north to Fort Collins. Perhaps it’s not a surprise that I bonked –took me 3.5 hours to get home, strong head wind bringing in the CO afternoon storms, I had 45 minutes to get to work.
I did not follow the recommended recovery nutrition practices we all kow so well today – a healthy protein and carbohydrate meal, an ice bath and/or a nap. I showered and rushed to work. I paid my way though grad school by delivering Pizza Pipeline and Kentucky Fried Chicken. That night, I worked at KFC. I gorged myself on KFC chicken (was a vegetarian for 12 years before my chicken feasting, and become a vegetarian again in 2000), biscuits and fries after that ride. I probably drank a fair amount of coke to wash it down.
This past Saturday, 14 years later, I rode that route again – for the first time since 1997. I was headed down to the Boulder Reservoir to work the Power Bar booth with some other Team Elite athletes. The ride is not all that long, challenging or exciting, but memories of my first experience have always left me with a bit of dread about this trip, even though I know so much more than I did then, and I’ve done so much more in training rides and even races.
(when did you leave?) I carried my 70-ounce Nathan pack with Fruit Punch PowerBar Endurance Formula and ate a bag of Cinnamon Raisin PowerBites on the way down, while keeping my heart rate in zone 2. The ride was easy, averaging about 19mph and staying in my aerobic heart rate zone.
I hung out at the booth for a couple of hours with Tim Hola and his dad and an ITU pro, Amanda (who?). Lunch consisted of two Cola-Power-Blasts, three Protein Power-Bites and a Mix1 drink before heading back to Fort Collins. My Nathan pack was filled with Lemon Lime Ironman Perform, and I ate a few more PowerBites on the route home. This time, I felt like I was riding downhill. As indicated by my Timex Gobal Trainer, Boulder is about 400 feet higher then Fort Collins, so, in fact, it was slightly downhill on the ride home. My total ride time was 5:15, and I covered 98 miles, with average heart rate 138. Advances in nutrition education and technology (heart rate, gps) over the years really does make training purposeful.
Next time, I can start out on this route with no dread.
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