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
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