There has been an enormous amount of press recently on running techniques. Specifically, through the recent best-selling running book, Born To Run (McDougall) there is a growing list of runners that have focused on running technique and forefoot/mid-foot striking and using “minimalist shoes”. It seems every day, I read another report related to the “significant” benefits of minimalist shoes, lack of injuries, running barefoot, running with Five Finger shoes, running mid-foot/forefoot, landing on the heel, Chi Running, Pose Running, stride length, etc.
Many individuals have suggested that running injuries (knees and ankles) may be reduced through the use of lighter weight shoes and running while “tilting” forward from the ankles to use the effect of gravity pulling you down the road. One item that we all have noticed is the prevalence of the new lighter weight running shoes being promoted by the shoe manufacturers. It’s amazing how they have created this market overnight. Newton shoes, New Balance, Nike just to name a few have specific marketing focused on this trend toward lighter and feeling more natural running. It is interesting over my 25 years of running how the trends keep changing related to running shoes. We all remember, a big focus for the running shoe manufacturers in the 1980’s was to focus on shoes to assist with over-pronation. I remember buying several models of these shoes even though I was not much of a pronator but they were being promoted to prevent injuries. It was all the “hype” at the time, so I decided to run with these “heavy and lack of motion” shoes. They were definitely not for me as I found out immediately after several weeks of running.
There some good arguments against heel-striking with the goal of reducing injuries. Many runners who land on the heel strike the ground in front of their centre of mass actually create a braking effect until the foot is under their centre of mass. If you examine the running styles of the top marathoner’s and triathletes their running styles are all different. One common theme that they all incorporate and makes sense is to increase the turnover through a higher cadence. This will reduce the time the foot is on the ground which is where the running injuries occur. However, a big change that you will encounter with higher cadence is a higher heart rate. It’s important to practice to ensure your heart-rate states in the correct range for longer races. An additional benefit with forefoot/mid-foot striking is that the core will be engaged and you can use those muscles to drive the legs. It does allow the body to be more relaxed, especially when climbing hills.
Personally, I was concerned about moving to another running technique (have always been mainly a mid-foot strike but some heel striking as well when I become fatigued). My concern was the potential effect of increased fatigue with the higher turnover in the latter stages of a very long triathlon or ultra running race (50+ miles). After reading Chi and Pose Running techniques, I made some changes last year. Also, I did move to lighter weight running shoes, higher turnover (used a metronome to track turnover) and realized significant benefits with regards to late-stage running fatigue. It took many months, but my new running style allowed me to maintain roughly the same pace (not faster – which was the original goal) as my normal higher knees and a mix of forefoot and heel landing. The biggest benefit for my specific racing (ultra tri’s and ultra running) was that I had significantly less lower leg fatigue which allowed more running late into the races. Overall, with less walking and fatigue I experienced faster overall times.
Each runner has their own technique to generate the greatest amount of speed for racing. I do think there is some value in experimenting with the light shoes, different striking positions, etc. However, take each change gradually and progress over time to reduce the chances of injuries. It will be interesting to see what new trend will come out from the running community in another 10 years!! Happy Running.
Thursday, January 21, 2010
Friday, January 8, 2010
Snowshoeing - Cross Training
I have been snowshoeing for several years and just like the growth trend in all endurance activities (running, biking, triathlons,) snowshoeing is booming. It continues to receive a lot of press by all the various magazine and internet sources. There are significant benefits to enhance overall body fitness and strength to complement your cycling and running.
Considerations for selecting a running snowshoe
1. Look for a lightweight snowshoe that offers stability (check the racer models)
2. Consider a snowshoe comparable for all conditions (heavy powder – breaking trail and hard pack/ice trails)
3. If possible test a few of the different models at a resort that offers snowshoes – also many of the snowshoe races allow model testing
4. Here are a few companies to check out their racing snowshoes (there are plenty of others):
a. Havlick Snowshoe Company (personally I love their snowshoes) www.havlicksnowshoe.com
b. Dion Snowshoes (I use their racing snowshoe for hardpack races) www.dionsnowshoes.com
c. Redfeather – www.redfeather.com
d. Atlas – www.atlassnowshoe.com
e. Crescent Moon Snowshoes – www.crescentmoonsnowshoes.com
f. Northern Lites - www.nothernlites.com
g. Tubbs Snowshoes - www.tubbssnowshoes.com
h. TSL Outdoors – www.tsloutdoor.com
I find that snowshoeing in heavy powder complements cycling and running as it uses the quads and lower abdominals to drive the legs through the snow. If the conditions are hard packed powder or ice/granular your running pace will increase because of the lack of resistance compared to heavy powder. Depending on conditions snowshoes may provide better overall traction without the slippage that sometimes occurs with the various types of running cleat systems (Yaktrax, Stableicers, or screws attached to the bottom of running shoes). An idea for a tougher workout is to add the use of poles for an overall upper/lower body workout. If you are using a heart rate monitor the increase in overall average heart rate can be dramatic especially with the addition of poles. Personally, my heart rate average for a longer (2 hours or more) snowshoe will be about 25% higher than without poles. The legs will feel heavy the first few times out in the powder but like all the other sports, gradually you will get the heart rate under control especially when running hills. You may want to consider using poles to replicate your hard running (interval) workout and for a more aerobic heart rate zone eliminate the poles. Snowshoe in the evening with a headlamp on trails is just priceless!
A good tip is to shorten the running stride similar to trail running. When running downhill’s focus landing with a midfoot strike (which will come more naturally than normal running) and it will allow the cleats to dig into the snow and will enable you to fly on the downhills. Downhill snowshoe running is a blast and provides a good complement to the “time gaining” advantage of downhill trail running. As many of us know with trail running races, it’s so important to learn how to run the downhill’s hard later into a race when the quads are crushed. It’s a great way to gain time against other competitors. Also, snowshoeing provides a great complement without the same impact of running hard dirt trails because of the benefits of the fluffy snow.
Looking for a challenge, try a snowshoe race and here are a few websites to check out for races and calendars:
1. www.peak.com (great tough snowshoe marathon!)
2. www.runwmac.com (snowshoe race series)
3. www.snowshoeracing.com (calendar)
4. www.perkinstownsnowshoerace.com
5. www.fingerlakesrunners.org/races/forms/Snowshoe.html
6. www.snowshoemag.com (calendar)
2 Sample Workout’s
1. Hard 1 Hour Workout (use poles)
10 minutes warm-up
Set 1 – 4 sets of (4 minutes with a quick turnover at hard pace – 80% HR threshold pace), recover with slow jog for 2 minutes on a rolling or level area
Set 2 – find a short steep hill 5 repeats at 90% HR threshold and these are tough especially with poles and drive hard for the last part of the hill, recovery run down the hill. Take a full 100% recovery – for example if it takes 3 minutes to climb the hill then take 3 minutes recovery descending)
Run at aerobic pace for 5 -10 minutes
Set 3 – use the same hill in set 2 or another steep hill and do 5 repeats of hard running down the hill and focus on “falling forward” and lean down the hill to increase pace. Make sure to push off the poles. These should be hard. Walk up the hill easy after each set.
Recovery run 10 – 15 minutes
2. Long Snowshoe Workout (no poles)
The goal would be 2+ hours. As I mentioned, running with snowshoes requires more effort as compared to a regular trail run on dirt so start off easy especially if the course includes a significant amount of climbing.
The first hour focus on keeping the heart rate and effort in the aerobic zone 70-75% of threshold (it will be very hard to keep it low – add some power walking if necessary)
Second hour – every hill including small rises push hard and then get right back into the easy aerobic zone
Third hour and/or longer – keep the heart rate zone in aerobic range but increase pace so that the overall workout ends with a negative split. The legs and lungs will definitely feel tired and the key is to mentally focus on finishing strong (that’s why it’s so important to start at a reasonable pace!)
This workout is very hard mentally and physically so make sure you carry plenty of nutrition/drinks. My overall calorie burn is normally 40% vs. just running on dirt trails over the same course (and it will take significantly longer).
Snowshoeing is a lot of fun, challenging and provides numerous cross-training benefits. Think about adding it to your off-season and try a snowshoe race this year!
Considerations for selecting a running snowshoe
1. Look for a lightweight snowshoe that offers stability (check the racer models)
2. Consider a snowshoe comparable for all conditions (heavy powder – breaking trail and hard pack/ice trails)
3. If possible test a few of the different models at a resort that offers snowshoes – also many of the snowshoe races allow model testing
4. Here are a few companies to check out their racing snowshoes (there are plenty of others):
a. Havlick Snowshoe Company (personally I love their snowshoes) www.havlicksnowshoe.com
b. Dion Snowshoes (I use their racing snowshoe for hardpack races) www.dionsnowshoes.com
c. Redfeather – www.redfeather.com
d. Atlas – www.atlassnowshoe.com
e. Crescent Moon Snowshoes – www.crescentmoonsnowshoes.com
f. Northern Lites - www.nothernlites.com
g. Tubbs Snowshoes - www.tubbssnowshoes.com
h. TSL Outdoors – www.tsloutdoor.com
I find that snowshoeing in heavy powder complements cycling and running as it uses the quads and lower abdominals to drive the legs through the snow. If the conditions are hard packed powder or ice/granular your running pace will increase because of the lack of resistance compared to heavy powder. Depending on conditions snowshoes may provide better overall traction without the slippage that sometimes occurs with the various types of running cleat systems (Yaktrax, Stableicers, or screws attached to the bottom of running shoes). An idea for a tougher workout is to add the use of poles for an overall upper/lower body workout. If you are using a heart rate monitor the increase in overall average heart rate can be dramatic especially with the addition of poles. Personally, my heart rate average for a longer (2 hours or more) snowshoe will be about 25% higher than without poles. The legs will feel heavy the first few times out in the powder but like all the other sports, gradually you will get the heart rate under control especially when running hills. You may want to consider using poles to replicate your hard running (interval) workout and for a more aerobic heart rate zone eliminate the poles. Snowshoe in the evening with a headlamp on trails is just priceless!
A good tip is to shorten the running stride similar to trail running. When running downhill’s focus landing with a midfoot strike (which will come more naturally than normal running) and it will allow the cleats to dig into the snow and will enable you to fly on the downhills. Downhill snowshoe running is a blast and provides a good complement to the “time gaining” advantage of downhill trail running. As many of us know with trail running races, it’s so important to learn how to run the downhill’s hard later into a race when the quads are crushed. It’s a great way to gain time against other competitors. Also, snowshoeing provides a great complement without the same impact of running hard dirt trails because of the benefits of the fluffy snow.
Looking for a challenge, try a snowshoe race and here are a few websites to check out for races and calendars:
1. www.peak.com (great tough snowshoe marathon!)
2. www.runwmac.com (snowshoe race series)
3. www.snowshoeracing.com (calendar)
4. www.perkinstownsnowshoerace.com
5. www.fingerlakesrunners.org/races/forms/Snowshoe.html
6. www.snowshoemag.com (calendar)
2 Sample Workout’s
1. Hard 1 Hour Workout (use poles)
10 minutes warm-up
Set 1 – 4 sets of (4 minutes with a quick turnover at hard pace – 80% HR threshold pace), recover with slow jog for 2 minutes on a rolling or level area
Set 2 – find a short steep hill 5 repeats at 90% HR threshold and these are tough especially with poles and drive hard for the last part of the hill, recovery run down the hill. Take a full 100% recovery – for example if it takes 3 minutes to climb the hill then take 3 minutes recovery descending)
Run at aerobic pace for 5 -10 minutes
Set 3 – use the same hill in set 2 or another steep hill and do 5 repeats of hard running down the hill and focus on “falling forward” and lean down the hill to increase pace. Make sure to push off the poles. These should be hard. Walk up the hill easy after each set.
Recovery run 10 – 15 minutes
2. Long Snowshoe Workout (no poles)
The goal would be 2+ hours. As I mentioned, running with snowshoes requires more effort as compared to a regular trail run on dirt so start off easy especially if the course includes a significant amount of climbing.
The first hour focus on keeping the heart rate and effort in the aerobic zone 70-75% of threshold (it will be very hard to keep it low – add some power walking if necessary)
Second hour – every hill including small rises push hard and then get right back into the easy aerobic zone
Third hour and/or longer – keep the heart rate zone in aerobic range but increase pace so that the overall workout ends with a negative split. The legs and lungs will definitely feel tired and the key is to mentally focus on finishing strong (that’s why it’s so important to start at a reasonable pace!)
This workout is very hard mentally and physically so make sure you carry plenty of nutrition/drinks. My overall calorie burn is normally 40% vs. just running on dirt trails over the same course (and it will take significantly longer).
Snowshoeing is a lot of fun, challenging and provides numerous cross-training benefits. Think about adding it to your off-season and try a snowshoe race this year!
Saturday, January 2, 2010
Training Breakfast Idea's and Recipes
Breakfast as many of us know is such an important meal especially in relation to restoring energy after a morning workout. There are so many theories with regards to eating before the morning workout. We all face the questions of what should be consumed, what time, not eating before the workout - begin consuming calories after a few minutes of the workout.
For short (one hour) or less workouts, it’s not as important to consume a full meal before the workout. The body will have stored calories from the evening meal. Focus on eating the full breakfast after the completion of the workout (within 30 minutes of finishing). If the workout will be multiple hours (long training day) I will normally eat very little and begin consuming calories in the early stages of the workout. This eliminates the spike/crash effect that can occur when consuming a full breakfast too close to the workout. If the decision is to eat breakfast before the long workout, consume the calories at least two hours prior to workout start time. This will reduce stomach distress (because of the lack of digestion). Consuming calories two hours prior to my long (overnight) workouts beginning at 1AM or an early 4AM race start (many 100 mile running races have very early start times) is not possible for me (I do need some sleep!). There are many studies with respect to the effects of coffee (caffeine stimulation) and dehydration effect while consuming prior to the workout. I consume one cup of coffee prior to my long workouts and enjoy the “lift” from the caffeine.
Race breakfast tip – always bring your breakfast food items or research what the breakfast options (food choices, restaurants) are available at the race site. Many times, I have scrambled to find grocery stores near remote race sites or foreign countries (be prepared). During the DECA Ironman this year, calories were so crucial that my breakfast every day consisted of coffee and 4 pieces of cold pizza left over from the finish of the race (night before), yummy!
I do not like the taste of eggs so my breakfasts are normally cereal based with the addition of a cup of coffee. Below are two of my favorites.
Energy Breakfast
Healthy Cereal Recipes
No-Junk Granola
8-10 servings
6 Cups Whole Oats (do not use Quick Oats)
2 Cups assorted raw nuts and/or seeds (almonds, pecans, sunflower seeds, and pepitas)
1 Cup Unsweetened coconut
1 pinch of salt
1 teaspoon cinnamon
1 teaspoon pumpkin pie spice
1 Cup light maple syrup
1 Cup raisins
1 Cup cran-raisins
In large bowl mix all ingredients except the raisins and cran-raisins. Spray a large cookie sheet with a no-stick spray (Pam), spread mixture on the cookie sheet and bake in the oven at 350 degrees (Fahrenheit) for 15 minutes. Remove from oven, lightly toss and add raisins, cran-raisins. Return to oven for another 15 minutes, then remove and enjoy. Store in air-tight container.
Stick-to-your-ribs Oatmeal
1 Serving
1/2 Cup Whole Oats (do not use Quick Oats)
1 Cup Almond Milk (or skim milk)
1 Tablespoon of Peanut Butter
½ cup fresh or frozen berries (blueberries, raspberries)
½ banana (mashed)
Cinnamon
Optional – raisins
Mix all ingredients and cook until oats are cooked and mixture is thick, serve
Experiment with various quick breakfast items prior to or after your workout to find your best “food formula”.
For short (one hour) or less workouts, it’s not as important to consume a full meal before the workout. The body will have stored calories from the evening meal. Focus on eating the full breakfast after the completion of the workout (within 30 minutes of finishing). If the workout will be multiple hours (long training day) I will normally eat very little and begin consuming calories in the early stages of the workout. This eliminates the spike/crash effect that can occur when consuming a full breakfast too close to the workout. If the decision is to eat breakfast before the long workout, consume the calories at least two hours prior to workout start time. This will reduce stomach distress (because of the lack of digestion). Consuming calories two hours prior to my long (overnight) workouts beginning at 1AM or an early 4AM race start (many 100 mile running races have very early start times) is not possible for me (I do need some sleep!). There are many studies with respect to the effects of coffee (caffeine stimulation) and dehydration effect while consuming prior to the workout. I consume one cup of coffee prior to my long workouts and enjoy the “lift” from the caffeine.
Race breakfast tip – always bring your breakfast food items or research what the breakfast options (food choices, restaurants) are available at the race site. Many times, I have scrambled to find grocery stores near remote race sites or foreign countries (be prepared). During the DECA Ironman this year, calories were so crucial that my breakfast every day consisted of coffee and 4 pieces of cold pizza left over from the finish of the race (night before), yummy!
I do not like the taste of eggs so my breakfasts are normally cereal based with the addition of a cup of coffee. Below are two of my favorites.
Energy Breakfast
Healthy Cereal Recipes
No-Junk Granola
8-10 servings
6 Cups Whole Oats (do not use Quick Oats)
2 Cups assorted raw nuts and/or seeds (almonds, pecans, sunflower seeds, and pepitas)
1 Cup Unsweetened coconut
1 pinch of salt
1 teaspoon cinnamon
1 teaspoon pumpkin pie spice
1 Cup light maple syrup
1 Cup raisins
1 Cup cran-raisins
In large bowl mix all ingredients except the raisins and cran-raisins. Spray a large cookie sheet with a no-stick spray (Pam), spread mixture on the cookie sheet and bake in the oven at 350 degrees (Fahrenheit) for 15 minutes. Remove from oven, lightly toss and add raisins, cran-raisins. Return to oven for another 15 minutes, then remove and enjoy. Store in air-tight container.
Stick-to-your-ribs Oatmeal
1 Serving
1/2 Cup Whole Oats (do not use Quick Oats)
1 Cup Almond Milk (or skim milk)
1 Tablespoon of Peanut Butter
½ cup fresh or frozen berries (blueberries, raspberries)
½ banana (mashed)
Cinnamon
Optional – raisins
Mix all ingredients and cook until oats are cooked and mixture is thick, serve
Experiment with various quick breakfast items prior to or after your workout to find your best “food formula”.
Sunday, December 27, 2009
Indoor Bike Training
It’s that time of the year for many athletes (especially where the weather is cold) that the indoor bike trainer sessions become a large portion of overall cycling miles. I know many hard-core cyclists who will ride all winter outside and are much braver than me to deal with the elements. The technology advancements of indoor trainers have improved dramatically over the years and can be used to maintain and improve cycling fitness during every training season (not just the off-season).
There are so many different theories of the “cross-over” effect of indoor cycling. For example: 1 hour of indoor cycling equals 1.5 hours of outdoor riding (no coasting indoors). We have all heard the various equivalent formulas of riding inside vs. outdoor riding. In my opinion, it’s just easier to keep it equal for both types of riding. For my training, 1 hour of riding indoors is equal to 1 hour of riding outside. It’s just easier and when training for long distance races “time is time”. A friend/fellow competitor from Sweden mentioned to me that his indoor cycling sessions during the winter months will have 14 hour durations. Can you imagine 14 hours on a trainer! This is mind-boggling to me. However, the training paid off and was the key reason to his success in placing second overall in the 2008 DECA Ironman.
In addition to the benefits of riding “without coasting”, I find that the mental training aspects provide a direct correlation to the cycling during an ultra-triathlon. Most of the ultra triathlon cycling courses are short loops (normally 1 mile to 5 miles) to eliminate closing down roads and monitoring traffic for such long time periods. Personally, I use indoor training sessions all year long and not only during the winter months. There is no question that my preference is riding outdoors; however with a busy work schedule, other time commitments; it is an important aspect of my year round training.
Indoor cycling provides benefits such as monitoring heart rate, power, mental toughness training which is required for time trialing, performance tracking ( ex: comparing specific time trials – 10 mile time trials “testing” every 6 weeks), “dialing” in race nutrition, without the issues of dealing with traffic, stopping at lights and the effects of weather. The indoor trainer has the “hidden” benefit of toughening up the “butt”. As we all know, how important it is to stand and get off the saddle to avoid saddle pain. Using the indoor trainer will also provide safety benefits when preparing for all night riding for ultra cycling or ultra triathlons. Indoor training can supplement (not replace) riding in the dark with headlamps/bike lights to simulate race conditions.
Different types of Indoor Trainers (Pro’s and Con’s)
1. Mechanical Resistance Trainers - Computrainer/Magnetic Trainers (mechanical resistance) – I have used a Computrainer for years and there are many comparable “magnetic resistance” type trainers that will provide significant cycling benefits. Tip – always use a wheel riser or block to elevate the front of the bike to eliminate the “downhill feeling” while riding.
Pro’s – easy to keep balance, provides a full workout with adding additional resistance
Con’s – can be expensive, especially Computrainer and comparable models (can easily exceed $1,000)
2. Rollers - These are the simplest trainers and consist of just a set of rollers that you ride and balance the bike. There is nothing to hold your bike vertical so you must maintain your own balance. When first learning how to use this design, it is helpful to have a wall or table to hold on to which will reduce the chances of rolling off the sides of the rollers. There is no question that the “intimidation factor” will get your heart rate up! Expect to crash a few times as you learn to ride the rollers.
Pro’s – least expensive trainer design to choose from, it will provide a more authentic ride which requires you to exercise your upper body to maintain your balance. This lets your bike and torso shift left and right as you pedal, just like real life on the road.
Con’s – It takes some practice for even the most agile cyclist to start up and keep your balance. You will need to be ready to handle falling off. You can’t use knobby tires. Most models don’t have resistance controls and the only resistance is provided when shifting to a harder gear.
Sample Workout - I incorporate into my year round ultra triathlon training:
Mental Toughness Training Session – This is a long session to get “time” in the saddle which is so important for the long 200+ mile rides required in ultra triathlons or ultra cycling races. I will incorporate this session after base building is completed during the off-season. Also, a unique (yes, I am a bit crazy – but it’s all about preparation for riding all night!) aspect of this session is the normal start time is 2AM.
Total Time 6-8 Hours (percentages of Heart Rate (HR) are related to Threshold)
60 minutes – increase HR gradually to 75%
30 minutes with sets of 8 minutes at 85%, 4 minutes at 65%
60 minutes – spin at 90-100 RPM’s (HR goal 70%)
Run outside for 30 minute run (negative split 75% goal)
120 minutes – (sets of 15 minutes at 80% - 85%, 7 minutes at 60%)
60 minutes – (sets of 5 minutes – larger gear at 85%, 5 minutes 60%)
Run outside 30 minutes easy 70%
30-60 minutes recovery at 60%, spin at 90-100 RPM’s
Consider incorporating indoor bike trainers into your year-round program. The focus would be to use it as a supplement to the cycling training. There are significant benefits which include recovery rides, mental toughness and tracking of fitness progression. Have fun!
There are so many different theories of the “cross-over” effect of indoor cycling. For example: 1 hour of indoor cycling equals 1.5 hours of outdoor riding (no coasting indoors). We have all heard the various equivalent formulas of riding inside vs. outdoor riding. In my opinion, it’s just easier to keep it equal for both types of riding. For my training, 1 hour of riding indoors is equal to 1 hour of riding outside. It’s just easier and when training for long distance races “time is time”. A friend/fellow competitor from Sweden mentioned to me that his indoor cycling sessions during the winter months will have 14 hour durations. Can you imagine 14 hours on a trainer! This is mind-boggling to me. However, the training paid off and was the key reason to his success in placing second overall in the 2008 DECA Ironman.
In addition to the benefits of riding “without coasting”, I find that the mental training aspects provide a direct correlation to the cycling during an ultra-triathlon. Most of the ultra triathlon cycling courses are short loops (normally 1 mile to 5 miles) to eliminate closing down roads and monitoring traffic for such long time periods. Personally, I use indoor training sessions all year long and not only during the winter months. There is no question that my preference is riding outdoors; however with a busy work schedule, other time commitments; it is an important aspect of my year round training.
Indoor cycling provides benefits such as monitoring heart rate, power, mental toughness training which is required for time trialing, performance tracking ( ex: comparing specific time trials – 10 mile time trials “testing” every 6 weeks), “dialing” in race nutrition, without the issues of dealing with traffic, stopping at lights and the effects of weather. The indoor trainer has the “hidden” benefit of toughening up the “butt”. As we all know, how important it is to stand and get off the saddle to avoid saddle pain. Using the indoor trainer will also provide safety benefits when preparing for all night riding for ultra cycling or ultra triathlons. Indoor training can supplement (not replace) riding in the dark with headlamps/bike lights to simulate race conditions.
Different types of Indoor Trainers (Pro’s and Con’s)
1. Mechanical Resistance Trainers - Computrainer/Magnetic Trainers (mechanical resistance) – I have used a Computrainer for years and there are many comparable “magnetic resistance” type trainers that will provide significant cycling benefits. Tip – always use a wheel riser or block to elevate the front of the bike to eliminate the “downhill feeling” while riding.
Pro’s – easy to keep balance, provides a full workout with adding additional resistance
Con’s – can be expensive, especially Computrainer and comparable models (can easily exceed $1,000)
2. Rollers - These are the simplest trainers and consist of just a set of rollers that you ride and balance the bike. There is nothing to hold your bike vertical so you must maintain your own balance. When first learning how to use this design, it is helpful to have a wall or table to hold on to which will reduce the chances of rolling off the sides of the rollers. There is no question that the “intimidation factor” will get your heart rate up! Expect to crash a few times as you learn to ride the rollers.
Pro’s – least expensive trainer design to choose from, it will provide a more authentic ride which requires you to exercise your upper body to maintain your balance. This lets your bike and torso shift left and right as you pedal, just like real life on the road.
Con’s – It takes some practice for even the most agile cyclist to start up and keep your balance. You will need to be ready to handle falling off. You can’t use knobby tires. Most models don’t have resistance controls and the only resistance is provided when shifting to a harder gear.
Sample Workout - I incorporate into my year round ultra triathlon training:
Mental Toughness Training Session – This is a long session to get “time” in the saddle which is so important for the long 200+ mile rides required in ultra triathlons or ultra cycling races. I will incorporate this session after base building is completed during the off-season. Also, a unique (yes, I am a bit crazy – but it’s all about preparation for riding all night!) aspect of this session is the normal start time is 2AM.
Total Time 6-8 Hours (percentages of Heart Rate (HR) are related to Threshold)
60 minutes – increase HR gradually to 75%
30 minutes with sets of 8 minutes at 85%, 4 minutes at 65%
60 minutes – spin at 90-100 RPM’s (HR goal 70%)
Run outside for 30 minute run (negative split 75% goal)
120 minutes – (sets of 15 minutes at 80% - 85%, 7 minutes at 60%)
60 minutes – (sets of 5 minutes – larger gear at 85%, 5 minutes 60%)
Run outside 30 minutes easy 70%
30-60 minutes recovery at 60%, spin at 90-100 RPM’s
Consider incorporating indoor bike trainers into your year-round program. The focus would be to use it as a supplement to the cycling training. There are significant benefits which include recovery rides, mental toughness and tracking of fitness progression. Have fun!
Saturday, December 19, 2009
Off-Season Training Ideas
Well, it’s that time of the year that we are beginning the off-season training plan. As we all are finalizing the race calendar for 2010, it’s a good time to look at what weaknesses can be improved during the off-season training.
As we have all experienced, being consistent with training in the off-season will make those first rides of the season in the spring much easier. I have found that training at least 6 days a week during the off-season (even if some of the workouts are as short as 30 minutes) will provide the necessary aerobic benefits to maintain fitness along eliminating the potential of significant gains in body weight. I would guess that most everyone faces the “normal” weight gain because of the holiday overeating and less training hours!
While aerobic conditioning is the majority of the training with target heart rate zones of 65-80% it’s still important to add some time at higher intensity levels. Focus on 20% of total weekly training time above the aerobic zones during the off-season program. By establishing a base-line time trial in each discipline and then measuring over each 6 week timeframe keeps the off-season training progressing towards a goal. My cycling time-trial monitoring is a 30 minute effort on the trainer starting the last week of December (90% effort). Every 6 weeks, I perform the same effort and examine the progress. Running time-trial consists of a 5 mile course on the trails and “test” every 6 weeks just like the cycling. Also, tests could be evaluated for strength training, swimming, etc.
With respect to weight gain as many coaches have advised, try to keep the overall increase of body weight at a maximum of 8% (of course the goal should be to keep it lower than 8%) For example is your race weight target is 175 pounds, and then keep the total weight gain less than 14 pounds. We probably all remember the classic weight gain and weight crash from professional cyclist Jan Ulrich. He would normally see his weight balloon with increases of 25 or more pounds in the off-season. There are many online programs that might be helpful tools to monitor calories in/calories out. Monitor weight weekly or over a 4 week time period (check out the new scales that measure body fat, BMI and metabolic rate) to ensure that the weight does not “get out of control”.
This is the best time of the year to increase strength training. Look at adding 3 workouts per week with a strength focus. This can incorporate weight lifting exercises of course, but there are strength training drills on the bike (with fixed gear training) and running hill repeats on the trails. Think about incorporating snowshoe running or cross country skiing to your off-season program. Also, check out other strength workout routines to supplement the main disciplines. Examine the various power yoga/abdominal DVD’s, books, etc. to add to training. Personally, I have found tremendous benefits of power yoga to help with physical and mental strength. Check out Cyclo-Core or Runner-Core (DVD’s) that have good workouts that will absolutely crush you mentally and physically! Also, purchase a new cycling workout DVD and/or go for a long ride 5-6 hour aerobic ride (while mixing in some intensity). It’s a great time of the year to add some isolated leg training on the bike to strengthen the “weak” leg.
Here are two of my key long workouts that I incorporate into my off-season weekend training days (again my focus is ultra triathlons):
Sat – long bike focus on the Trainer
Swim 1 Hour – series of intervals might look like the following:
200 Swim, 200 Kick, 200 Pull
5 X 200 Swim at 70% (30 sec. recovery)
200 easy swim
1000 kick
10 X 100 at 75% (15 sec. recovery)
5 X 50 easy recovery
Bike – long endurance focus (aerobic conditioning) 5- 6 hours
Hour 1 – 90-100 RPM’s at 70%
Hour 2 – add 8 sets of 5 minutes at 85%, 1 minute at 60%
Jump rope for 5 minutes then back onto the bike
Hour 3-4 maintain 70% effort, every 30 minutes jump off the bike and do 100 Hindu Squats – using a 5-10 pound medicine ball
Hour 5 4 sets of 10 minutes at 80%, 5 minutes at 65%
Hour 6 – jump rope 3 set’s of 2 minutes 1 minute recovery (just walk or slowly jog to get the HR back to the aerobic zone) and then do an easy spin on the bike at 60% for the last hour.
Sunday – long run focus
3-5 hour trail run (with or without snowshoes depending on weather conditions) at 75% on “tired” legs from the biking. The key is to negative split the run so don’t start out too fast!
1.5 hours at 70% easy spinning on the trainer – RPM’s at 90-100
Always remember to spend more time on your weaknesses and keep the majority of the training in the aerobic zone. By adding variety to the off-season program it will make the time fly by and race-season will be here before we know it!
As we have all experienced, being consistent with training in the off-season will make those first rides of the season in the spring much easier. I have found that training at least 6 days a week during the off-season (even if some of the workouts are as short as 30 minutes) will provide the necessary aerobic benefits to maintain fitness along eliminating the potential of significant gains in body weight. I would guess that most everyone faces the “normal” weight gain because of the holiday overeating and less training hours!
While aerobic conditioning is the majority of the training with target heart rate zones of 65-80% it’s still important to add some time at higher intensity levels. Focus on 20% of total weekly training time above the aerobic zones during the off-season program. By establishing a base-line time trial in each discipline and then measuring over each 6 week timeframe keeps the off-season training progressing towards a goal. My cycling time-trial monitoring is a 30 minute effort on the trainer starting the last week of December (90% effort). Every 6 weeks, I perform the same effort and examine the progress. Running time-trial consists of a 5 mile course on the trails and “test” every 6 weeks just like the cycling. Also, tests could be evaluated for strength training, swimming, etc.
With respect to weight gain as many coaches have advised, try to keep the overall increase of body weight at a maximum of 8% (of course the goal should be to keep it lower than 8%) For example is your race weight target is 175 pounds, and then keep the total weight gain less than 14 pounds. We probably all remember the classic weight gain and weight crash from professional cyclist Jan Ulrich. He would normally see his weight balloon with increases of 25 or more pounds in the off-season. There are many online programs that might be helpful tools to monitor calories in/calories out. Monitor weight weekly or over a 4 week time period (check out the new scales that measure body fat, BMI and metabolic rate) to ensure that the weight does not “get out of control”.
This is the best time of the year to increase strength training. Look at adding 3 workouts per week with a strength focus. This can incorporate weight lifting exercises of course, but there are strength training drills on the bike (with fixed gear training) and running hill repeats on the trails. Think about incorporating snowshoe running or cross country skiing to your off-season program. Also, check out other strength workout routines to supplement the main disciplines. Examine the various power yoga/abdominal DVD’s, books, etc. to add to training. Personally, I have found tremendous benefits of power yoga to help with physical and mental strength. Check out Cyclo-Core or Runner-Core (DVD’s) that have good workouts that will absolutely crush you mentally and physically! Also, purchase a new cycling workout DVD and/or go for a long ride 5-6 hour aerobic ride (while mixing in some intensity). It’s a great time of the year to add some isolated leg training on the bike to strengthen the “weak” leg.
Here are two of my key long workouts that I incorporate into my off-season weekend training days (again my focus is ultra triathlons):
Sat – long bike focus on the Trainer
Swim 1 Hour – series of intervals might look like the following:
200 Swim, 200 Kick, 200 Pull
5 X 200 Swim at 70% (30 sec. recovery)
200 easy swim
1000 kick
10 X 100 at 75% (15 sec. recovery)
5 X 50 easy recovery
Bike – long endurance focus (aerobic conditioning) 5- 6 hours
Hour 1 – 90-100 RPM’s at 70%
Hour 2 – add 8 sets of 5 minutes at 85%, 1 minute at 60%
Jump rope for 5 minutes then back onto the bike
Hour 3-4 maintain 70% effort, every 30 minutes jump off the bike and do 100 Hindu Squats – using a 5-10 pound medicine ball
Hour 5 4 sets of 10 minutes at 80%, 5 minutes at 65%
Hour 6 – jump rope 3 set’s of 2 minutes 1 minute recovery (just walk or slowly jog to get the HR back to the aerobic zone) and then do an easy spin on the bike at 60% for the last hour.
Sunday – long run focus
3-5 hour trail run (with or without snowshoes depending on weather conditions) at 75% on “tired” legs from the biking. The key is to negative split the run so don’t start out too fast!
1.5 hours at 70% easy spinning on the trainer – RPM’s at 90-100
Always remember to spend more time on your weaknesses and keep the majority of the training in the aerobic zone. By adding variety to the off-season program it will make the time fly by and race-season will be here before we know it!
Friday, December 11, 2009
Race Goal Setting Idea's 2010
Well, it's the exciting time of the year again to evaluate race performances from 2009 and look forward to the race schedule for 2010. As in all aspects of life, this time of the year allows for an internal reflection of what went right and wrong with the "season".
After selecting the specific races for the coming year, I find it helpful to focus on 1 or 2 "key" races. As many of us have experienced with racing, it becomes very difficult to peak for a multitude of races especially when they are long in duration. Often it's the mental recovery aspects of a tough race that are more difficult to recover as compared to the "physical". The worse case scenerio with respect to racing is having the key "race day" performances occur during a hard training session. We all know but will repeat for everyone "Don't leave your race out on a training run, bike, etc.".
Several few years ago, I experimented with actually writing my goals down in the training log vs. just keeping them in my mind. I was suprised how much the races became part of my subconscious. I am by no means recommending that this is a mandatory exercise, but if your looking for a new approach to goal setting in 2010 give it a try. I have continued to fine tune the goal setting process (yes I am a bit obsessive compulsive as you can tell) and have outlined below. Again, these are just some idea's that might consider with your planning for 2010.
1. I start with the race calendar wish list for the year and pick 3 races per month - this is my master list
2. I then narrow it down to the 2 key races and select other specific races that will provide the greatest benefits to add to the preparation for the key races. For example, next year's big race is the DECA Ironman (continuous version) with very long bike and run sections. Therefore, I plan on targeting a couple 24, 48 hour running and biking races, Double Ironman on similar courses that I will face in Mexico. One thing to consider is how much time is needed for short taper/travel, recovery, etc. to ensure that the race will provide the necessary benefits. I also will add to the schedule some very long key workouts.
3. Next step and a crucial one is to get my lovely wife "aboard" on the travel plans for the year and of course what vacations we can add to the back end of the race.
4. Write of all the goal races into my journal on Jan. 1st.
5. I have created a short word document attached to training log that I update every day after each workout (yes, I am anal) and highlights 4 items: What was the discipline (run, bike, swim, snowshoe, weights, etc.) - how long a duration. What did I do well - 3 items from the workout. What things do I need to improve - 3 items that will have the biggest impact on my key race/races. What did I do to enhance my mental strength - as we all know this item in many races is so crucial.
6. Daily Goal Writing - I write down every day in my journal (compared to just at the beginning of the year) my goals for the season. By writing my goals every day they become embedded in my subconscious. I don't want to preach personal development idea's to everyone (as we all have our own techniques) just some thoughts on what's worked for me. I picture the race mentally and picture it being "perfect". This may sound like a lot, but it's only a couple minutes every day.
We all have different approaches to goal setting and I have found it interesting that the most successful individuals in many sports, business, etc. not only mentally know their goals, but actually write them on paper. Happy goal setting to everyone!
After selecting the specific races for the coming year, I find it helpful to focus on 1 or 2 "key" races. As many of us have experienced with racing, it becomes very difficult to peak for a multitude of races especially when they are long in duration. Often it's the mental recovery aspects of a tough race that are more difficult to recover as compared to the "physical". The worse case scenerio with respect to racing is having the key "race day" performances occur during a hard training session. We all know but will repeat for everyone "Don't leave your race out on a training run, bike, etc.".
Several few years ago, I experimented with actually writing my goals down in the training log vs. just keeping them in my mind. I was suprised how much the races became part of my subconscious. I am by no means recommending that this is a mandatory exercise, but if your looking for a new approach to goal setting in 2010 give it a try. I have continued to fine tune the goal setting process (yes I am a bit obsessive compulsive as you can tell) and have outlined below. Again, these are just some idea's that might consider with your planning for 2010.
1. I start with the race calendar wish list for the year and pick 3 races per month - this is my master list
2. I then narrow it down to the 2 key races and select other specific races that will provide the greatest benefits to add to the preparation for the key races. For example, next year's big race is the DECA Ironman (continuous version) with very long bike and run sections. Therefore, I plan on targeting a couple 24, 48 hour running and biking races, Double Ironman on similar courses that I will face in Mexico. One thing to consider is how much time is needed for short taper/travel, recovery, etc. to ensure that the race will provide the necessary benefits. I also will add to the schedule some very long key workouts.
3. Next step and a crucial one is to get my lovely wife "aboard" on the travel plans for the year and of course what vacations we can add to the back end of the race.
4. Write of all the goal races into my journal on Jan. 1st.
5. I have created a short word document attached to training log that I update every day after each workout (yes, I am anal) and highlights 4 items: What was the discipline (run, bike, swim, snowshoe, weights, etc.) - how long a duration. What did I do well - 3 items from the workout. What things do I need to improve - 3 items that will have the biggest impact on my key race/races. What did I do to enhance my mental strength - as we all know this item in many races is so crucial.
6. Daily Goal Writing - I write down every day in my journal (compared to just at the beginning of the year) my goals for the season. By writing my goals every day they become embedded in my subconscious. I don't want to preach personal development idea's to everyone (as we all have our own techniques) just some thoughts on what's worked for me. I picture the race mentally and picture it being "perfect". This may sound like a lot, but it's only a couple minutes every day.
We all have different approaches to goal setting and I have found it interesting that the most successful individuals in many sports, business, etc. not only mentally know their goals, but actually write them on paper. Happy goal setting to everyone!
Friday, December 4, 2009
Race Nutrition - How things have changed
It's amazing how much race nutrition strategies for triathlons and running races have changed over the years. In my 24 years of racing, nutrition and drink products have continuously evolved over the years. Do you remember Exceed electrolyte drink which was at every triathlon in the late 1980's and early 1990's? How about the introduction of the Power Bar and we stuck them to the top tubes of our bike and did not mind chewing on them with various bugs stuck in the bar. As we are aware, the new products can provide all the necessary calories, electrolytes and become such a crucial part of successful race performance.
History - I remember my first triathlon in the mid 80's (sprint triathlon) and the food items I had packed in my cooler at the transition area. I had no idea about specific nutrition requirements for a triathlon (actually, we all had no clue as to race nutrition other than to eat some banana's and drink water during the run) Yes, I had a large cooler believe it or not which contained oranges, banana's, figs (only included them because Ironman king Dave Scott used them), apples, and bread. Keep in mind this was a race that would last approximately an hour! There was one aid station on the run that included ice water. I was prepared with all my "food" but did not eat anything as I did not want to waste time those precious few seconds in the transition area eating food.
When I look at my race nutrition strategies vs. other athletes, individual specialization is still prevalent with some very interesting fueling options. I am a Hammer Nutrition long term customer (I am not here to promote their products) and I use the same race nutrition formula for all my ultra races. My current strategy for those of you who are familiar with Hammer products (or customers) consists of the following with the goal of approximately 400-500 calories per hour:
Food Fuel - Perpeteum mixed in a gel flask for concentrated calories - "pancake batter consistency", Hammer Gel, and normally 1 or 2 Hammer Bars for a race lasting 30 hours or so.
3 Endurolytes per hour (occasionally 4 if it gets very warm)
1 Race cap per hour
1-2 Amino caps per hour
1 Anti-Fatigue cap per hour
Water, Hammer Heed drink mix, cliff shots, Red Bull for the run section of an ultra triathlon
When a race is longer than 30 hours and in 100 mile running races, I normally have a craving for solid food. In the DECA this year, I ate everything imaginable on the bike - beef, potatoes, soup, fruit and the goal was to just get in as many calories as possible so I could just use liquids for the run. The strategy worked well for me without any stomach distress during the 10 days.
There are so many products on the marketplace similar to Hammer and can be used as the main fuel for those individuals who experience stomach distress with eating solid foods. Experiment in training and see which products provide the necessary energy and lack of stomach distress to enhance race performance. One of the key questions we all face for race nutrition is the use of only liquid drinks or a combination including solid foods (such as energy bars and regular food). Also, should you eat before the race or just start consuming calories once it begins so you don't spike the insulin and have a potential "fall" in energy? There are thoughts on both sides, but normally I see most athletes consuming some calories prior to the start of an ultra distance race. How about coffee, before the race start for the immediate "pick up"? Studies have shown potential benefits and dehydration possibilities of adding coffee - each of us has our own experiences.
It's interesting to look at the strategies of the European ultra triathlon community. Last year while competing at a race in Mexico I was paired with a nice fellow from Germany in my swim lane for the 12 mile swim (Quintuple Ironman). We were able to place our food and drinks on the pool deck for calorie consumption during the swim. My fellow competitor had two enormous jugs of brown colored liquid which I assumed was ice tea. After the competition, I was speaking with him (he smoked me during the 131 mile run and was a heck of an athlete!) and discussed his ice tea used during the swim. He mentioned that it was not ice tea but non-alcoholic beer!! I was shocked to hear this of course and he supplemented his nutrition strategy in every discipline of the race with beer. He mentioned, lots of calories and carbohydrates and it worked for him. Many of the Europeans will drink beer during the long distance races. Some of the other interesting items I have noticed over the years include: cans of mackerel, tuna fish, roasted chicken, hamburgers, pizza, turkey sandwiches, nutella sandwiches (very popular) and mashed potatoes mixed with various meats. The Europeans will eat these items in every discipline. It's hard for me to imagine eating tuna fish during a swim!
I have noticed over the years that most ultra-triathletes pack in the "heavy" calories and food during the bike and then will just drink calories during the run section. An interesting trend is with the Red Bull type energy drinks. They are becoming very popular. During the DECA Ironman as I ran through the transition area and scanned each athletes table of food, they all included energy drink cans.
Each person's strategy for nutrition is unique and we all continue to "fine-tune" what works best for each of us. Personally, I continue to experiment and test new products and have learned over the years how crucial race nutrition is with respect to a good or bad race. I know we have all heard it so many times - never experiment on race day with equipment, nutrition, etc. It amazes me that so many athletes continue to test new food/drinks on race day and then I see many of them headed into the bathroom/porta johns during the race!
History - I remember my first triathlon in the mid 80's (sprint triathlon) and the food items I had packed in my cooler at the transition area. I had no idea about specific nutrition requirements for a triathlon (actually, we all had no clue as to race nutrition other than to eat some banana's and drink water during the run) Yes, I had a large cooler believe it or not which contained oranges, banana's, figs (only included them because Ironman king Dave Scott used them), apples, and bread. Keep in mind this was a race that would last approximately an hour! There was one aid station on the run that included ice water. I was prepared with all my "food" but did not eat anything as I did not want to waste time those precious few seconds in the transition area eating food.
When I look at my race nutrition strategies vs. other athletes, individual specialization is still prevalent with some very interesting fueling options. I am a Hammer Nutrition long term customer (I am not here to promote their products) and I use the same race nutrition formula for all my ultra races. My current strategy for those of you who are familiar with Hammer products (or customers) consists of the following with the goal of approximately 400-500 calories per hour:
Food Fuel - Perpeteum mixed in a gel flask for concentrated calories - "pancake batter consistency", Hammer Gel, and normally 1 or 2 Hammer Bars for a race lasting 30 hours or so.
3 Endurolytes per hour (occasionally 4 if it gets very warm)
1 Race cap per hour
1-2 Amino caps per hour
1 Anti-Fatigue cap per hour
Water, Hammer Heed drink mix, cliff shots, Red Bull for the run section of an ultra triathlon
When a race is longer than 30 hours and in 100 mile running races, I normally have a craving for solid food. In the DECA this year, I ate everything imaginable on the bike - beef, potatoes, soup, fruit and the goal was to just get in as many calories as possible so I could just use liquids for the run. The strategy worked well for me without any stomach distress during the 10 days.
There are so many products on the marketplace similar to Hammer and can be used as the main fuel for those individuals who experience stomach distress with eating solid foods. Experiment in training and see which products provide the necessary energy and lack of stomach distress to enhance race performance. One of the key questions we all face for race nutrition is the use of only liquid drinks or a combination including solid foods (such as energy bars and regular food). Also, should you eat before the race or just start consuming calories once it begins so you don't spike the insulin and have a potential "fall" in energy? There are thoughts on both sides, but normally I see most athletes consuming some calories prior to the start of an ultra distance race. How about coffee, before the race start for the immediate "pick up"? Studies have shown potential benefits and dehydration possibilities of adding coffee - each of us has our own experiences.
It's interesting to look at the strategies of the European ultra triathlon community. Last year while competing at a race in Mexico I was paired with a nice fellow from Germany in my swim lane for the 12 mile swim (Quintuple Ironman). We were able to place our food and drinks on the pool deck for calorie consumption during the swim. My fellow competitor had two enormous jugs of brown colored liquid which I assumed was ice tea. After the competition, I was speaking with him (he smoked me during the 131 mile run and was a heck of an athlete!) and discussed his ice tea used during the swim. He mentioned that it was not ice tea but non-alcoholic beer!! I was shocked to hear this of course and he supplemented his nutrition strategy in every discipline of the race with beer. He mentioned, lots of calories and carbohydrates and it worked for him. Many of the Europeans will drink beer during the long distance races. Some of the other interesting items I have noticed over the years include: cans of mackerel, tuna fish, roasted chicken, hamburgers, pizza, turkey sandwiches, nutella sandwiches (very popular) and mashed potatoes mixed with various meats. The Europeans will eat these items in every discipline. It's hard for me to imagine eating tuna fish during a swim!
I have noticed over the years that most ultra-triathletes pack in the "heavy" calories and food during the bike and then will just drink calories during the run section. An interesting trend is with the Red Bull type energy drinks. They are becoming very popular. During the DECA Ironman as I ran through the transition area and scanned each athletes table of food, they all included energy drink cans.
Each person's strategy for nutrition is unique and we all continue to "fine-tune" what works best for each of us. Personally, I continue to experiment and test new products and have learned over the years how crucial race nutrition is with respect to a good or bad race. I know we have all heard it so many times - never experiment on race day with equipment, nutrition, etc. It amazes me that so many athletes continue to test new food/drinks on race day and then I see many of them headed into the bathroom/porta johns during the race!
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