We have all been there, lots of training miles and some mental/physical burnout in our specific sport disciplines. Consistently training over a series of weekly training blocks is so important for the best opportunities for a strong race performance. There is the “fine-line” of being over-trained. Sometimes it makes sense to add some variety for a workout of two just to mix it up and keep the mind and body fresh. For example, after 16-20 weeks of training with a mix of intervals, long endurance days, hill climbing strength workouts (bike and run) it’s fun to change the normal schedule. This always happens to me when its 90 degrees (being on the east coast of course we have 90% humidity as well) outside in the middle of summer as sometimes it’s hard to keep the mental focus for another long weekend workout.
Personally I have found value in adding completely different routines just for a few days then get back to the focus of the race specific training. Like most athletes, I would much rather be outside training, but on those rare occasions when the motivation is low especially when it’s freezing cold/dark outside, at 4AM sometimes a change is in order. There are so many indoor cycling, running, core, strength training, pylometrics, etc. dvd’s that are inexpensive but can be added into the normal schedule for some additional variety.
The use of a combination of training aids such as the standard jump rope, indoor bike trainer and room for floor work is all that is needed to have a challenging and beneficial workout. Of course the bike trainer could be replaced with a rowing machine, treadmill, ski machine, etc. you get the point.
Here are a couple programs to check out that I use regularly and of course there are plenty of others: Cyclocore, CycloZen , RunnerCore, Spinervals, and of course the killer workouts from Insanity (the workouts have direct impact on my cycling power as measured by increases on the power meter – check it out) and P90X. If you have any workout programs that you feel have a “cross-over” benefit please email me as I always like to see what else is working for athletes, tricfp@aol.com. The following workout is one of my favorites, give it a try for some fun and variety when it’s one of those stressful workdays, brutal weather and/or you just need a change in the routine (even if you’re a runner and or triathlete, etc. there are good crossover benefits):
Cross Training Workout:
45 minutes of Insanity (pick any of the DVD’s) in the kit – they are absolutely brutal, you could use whatever you like that offers a full body workout with strength, pylometrics, power yoga, but needs to have cardio as a key feature
Followed by:
65 minutes biking on the trainer with the following set:
10 minutes at 75% target Heart Rate, minimum 90 RPM’s
5 minutes steady jump rope (use a mat for cushion to prevent shin splints)
20 minutes at 80% target Heart rate, keep up the RPM’s
5 minutes easy spinning
5 X (3 minutes big gear at 85-90%, 2 minutes recovery very easy spinning)
Followed by:
15 minutes snowshoe hill climb running repeats (for those of you who have snow!) Do a series of as many repeats (recover on the downhill) with a steep trail hill. If no snow, grab the trail shoes. I am not a huge fan of the treadmill, but you could easily do the same hill repeats on the treadmill with a high elevation setting.
Of course training outside is where we would most train, but don’t discount the indoor workout. If you plan it out with variety, it won’t be the same old boring workout (especially sitting on the trainer for hours!). The above workout will definitely make you “feel it” the next day and most importantly have fun!
Friday, February 19, 2010
Thursday, February 11, 2010
First Race of the 2010 Season
Well it’s that time of the year – early season races are approaching for many athletes. Overall training volumes are now ramping up in anticipation of the first test of the season. We all face the normal list of questions in our heads such as: “Am I ready for the race physically”, “I have been swamped at work and my fitness is not where I want it”, “What is the goal for the race in perspective to the entire season”; “I don’t have enough long workouts for the race”. These are just a few of the many questions that cross our minds when getting ready for the first race.
What’s amazing is that when you have experience and muscle/mental memory of what it takes to race at the given distance it normally works out fine. All the pre-race questions are not an issue at all once the gun fires. Of course, PR’s might be difficult when fitness is lower this time in the season but long term racing experience will help you prepare for the “rough spots” during the first race. The subconscious reminds you that you have done it before many times.
Personally, I love the feeling of racing in a pack again and finishing more exhausted than just a training session. I think most would agree that the first race always offers us the pleasant “next-day” muscle soreness. It’s always fun to get the mental and physical engines back in gear for some competition from the recovery layoff after the end of last year’s race season. For all of you winter athletes participating in races such as cross-country skiing, snowshoeing, winter multi-day ultra running and winter mountain biking your already in peak shape and well ahead of our fitness levels!
8 items to keep in mind when gearing for the early-season race:
1. What is the goal, time, heart rate zone, power output average (on the bike). Write it down going into the race. Remember what your key race is for the season.
2. I always go into the first race with a little lower expectation as in many cases overall fitness is not near as strong mid summer.
3. Test a new nutrition product as the race while important is not the key race of the year. Yes, it’s against all advice, but testing nutrition strategy or equipment for this early race can provide a better baseline (vs. just training) on what works and what does not.
4. Begin the race slow and finish strong (usually tough when fitness levels are lower) and it becomes a mental challenge that will pay off big time later in the year
5. Test your limits a bit and make it a stretch goal. For example, if you are gearing for a 100 mile run, ultra tri, or long endurance event find a race that will test you while your fitness is building find a long snowshoe race, bike race, etc. If you pick a race shorter in distance compared to the race goals just go harder and if you blow up, no worries just shuffle on in to the finish. A marathon in a warm-weather climate might be just what you need to escape this unbelievable winter in many parts of the country.
6. Bonk Race this is an idea from good friend and hard core ultra runner Rick Freeman. Rick does these “forced bonks” in long training or non-key races. The goal is to keep the calorie intake to a low level and only use water and some electrolytes to maintain hydration. The huge benefit is that it forces you mentally and physically to push through the “down’s” that come from a low amount of calories. Pushing through bonk will become part of the subconscious and you can pull it out of the mind when you face the “down” in a race and rally the body and mind back quickly.
7. Pick a race that is completely different than your normal specific endurance event. A personal example occurred several years ago as I competed in snowshoe hill climb in Vail, Colorado as part of a ski trip. I rented some snowshoes (was not in race shape at all) and went out and had a blast with the race. Yes, I was crushed physically with the effort but it was the start of a new sport that I use throughout my off-season training. There are so many other examples such as adding a cross country ski race, stair climb race up a building, cyclocross race, winter ultra running race (extreme winter multi day – carrying sled), etc.
8. Always learn from the race. If you made a mistake make sure you remember it and don’t make the mistake twice.
Well this weekend is my first race of the season - 24 hour road bike race. Yes my fitness is just building so there will be plenty of “fun” up’s and down’s during the race. Good kick-start to the season!!
QUESTION FOR ATHLETES:
I would love to find out what type of race, location, and date for your first race of the season: Please send a comment below, email tricfp@aol.com, Facebook message, or twitter me: @waynekurtz : Plenty of social media options to choose for your quick response!!
Thanks
Wayne
What’s amazing is that when you have experience and muscle/mental memory of what it takes to race at the given distance it normally works out fine. All the pre-race questions are not an issue at all once the gun fires. Of course, PR’s might be difficult when fitness is lower this time in the season but long term racing experience will help you prepare for the “rough spots” during the first race. The subconscious reminds you that you have done it before many times.
Personally, I love the feeling of racing in a pack again and finishing more exhausted than just a training session. I think most would agree that the first race always offers us the pleasant “next-day” muscle soreness. It’s always fun to get the mental and physical engines back in gear for some competition from the recovery layoff after the end of last year’s race season. For all of you winter athletes participating in races such as cross-country skiing, snowshoeing, winter multi-day ultra running and winter mountain biking your already in peak shape and well ahead of our fitness levels!
8 items to keep in mind when gearing for the early-season race:
1. What is the goal, time, heart rate zone, power output average (on the bike). Write it down going into the race. Remember what your key race is for the season.
2. I always go into the first race with a little lower expectation as in many cases overall fitness is not near as strong mid summer.
3. Test a new nutrition product as the race while important is not the key race of the year. Yes, it’s against all advice, but testing nutrition strategy or equipment for this early race can provide a better baseline (vs. just training) on what works and what does not.
4. Begin the race slow and finish strong (usually tough when fitness levels are lower) and it becomes a mental challenge that will pay off big time later in the year
5. Test your limits a bit and make it a stretch goal. For example, if you are gearing for a 100 mile run, ultra tri, or long endurance event find a race that will test you while your fitness is building find a long snowshoe race, bike race, etc. If you pick a race shorter in distance compared to the race goals just go harder and if you blow up, no worries just shuffle on in to the finish. A marathon in a warm-weather climate might be just what you need to escape this unbelievable winter in many parts of the country.
6. Bonk Race this is an idea from good friend and hard core ultra runner Rick Freeman. Rick does these “forced bonks” in long training or non-key races. The goal is to keep the calorie intake to a low level and only use water and some electrolytes to maintain hydration. The huge benefit is that it forces you mentally and physically to push through the “down’s” that come from a low amount of calories. Pushing through bonk will become part of the subconscious and you can pull it out of the mind when you face the “down” in a race and rally the body and mind back quickly.
7. Pick a race that is completely different than your normal specific endurance event. A personal example occurred several years ago as I competed in snowshoe hill climb in Vail, Colorado as part of a ski trip. I rented some snowshoes (was not in race shape at all) and went out and had a blast with the race. Yes, I was crushed physically with the effort but it was the start of a new sport that I use throughout my off-season training. There are so many other examples such as adding a cross country ski race, stair climb race up a building, cyclocross race, winter ultra running race (extreme winter multi day – carrying sled), etc.
8. Always learn from the race. If you made a mistake make sure you remember it and don’t make the mistake twice.
Well this weekend is my first race of the season - 24 hour road bike race. Yes my fitness is just building so there will be plenty of “fun” up’s and down’s during the race. Good kick-start to the season!!
QUESTION FOR ATHLETES:
I would love to find out what type of race, location, and date for your first race of the season: Please send a comment below, email tricfp@aol.com, Facebook message, or twitter me: @waynekurtz : Plenty of social media options to choose for your quick response!!
Thanks
Wayne
Thursday, February 4, 2010
Training Thoughts - 100 mile run
As many of us have moved beyond the marathon for more challenges, we have all used many different types of training programs. However, there are some key ingredients to the training program that are consistent among runners. I have used many different programs for different goals in preparation for 100 mile runs and the ultra-triathlon running discipline.
Many runners look at the key weekend workouts (for those of us that are not retired yet) to include a combination of long runs (30+miles) followed by either another long run or a shorter time duration run with added speed. The key with either workout scenario is to learn to run with tired legs and more importantly with the challenges of keeping your mental state focused to push onward. Personally, I have found that more mileage with back to back workouts and training on similar terrain as the race has provided the necessary components to be ready race day. Learn to walk fast during the steep and long uphill’s and practice running downhill to feel the “quad” pain that you might experience if there are long downhill’s. Again, consistent training is so important but as we all know so many things can go differently than expected once the gun fires. Another alternative to save the legs on the second day of the long weekend of workouts by incorporating a long bike ride at a tempo pace the day following the longer run. An example could include a 30-40 mile run on Sat., followed by an easy 1 hour spin later in the day. Sunday would include a 10-15 miler harder paced run followed by a 5-6 hour bike ride.
The importance of experiencing running through the “lows” and rallying the body/mind back to a happy place for many athletes is the key to the training. It’s a substantial benefit to experience running/walking through a rough patch or bonk during a training run so that mentally you know how to handle it during race day. Everyone who has run a tough 100 mile race knows that there will be plenty of up’s and down’s and the key is to get through the down’s as quickly as possible. In many cases it becomes a mental challenge to move the legs forward.
In addition to the key long runs, I have always found that my best performances occur when I target several key weekly runs of 1.5-2 hours in length with the goal of a negative split. The key is to start at a reasonable pace, for the first half but make sure it’s not too slow and the negative split becomes to easy to complete. Challenge yourself with the first half so you have to work mentally and physically to get the second half at a faster split. It’s amazing to me how many runners go out so hard in every race distance and completely fall apart toward the end. This is so common within the last 10-15 miles of a 100 miler race. Yes, I have been there and have crumbled in races at the end many times! However, finishing at a steady pace later in the race will provide positive results as many people struggle and lose enormous amounts of times by walking while tired in the later stages of the race. Remember running lots of slow miles means you will most likely run slow on race day. Don’t understatement the benefits of adding speed work, hill repeats into your weekly training.
10 Key reminders:
1. Don’t waste time chit-chatting too long in the aid stations – get in and get out
2. Try not to sit in the chair – as someone quoted: “Be Aware of the Chair” don’t we all know that!
3. Fix the hot spots before the blisters start
4. Quick fix for the feet, carry some duct tape – it works
5. Bag Balm prevents chafing, blisters (yes it is greasy and a pain, but it works)
6. Don’t ever drop out of the race because of blisters – tape them up the pain will go away when you finish
7. Remember the stomach will calm down eventually after getting sick – start eating slowly at first, try the soup if available.
8. Make sure you practice running a night (for those of us who don’t finish in first place!)
9. Be sure to plan out your race not only on paper, but in your head (much more important)!
10. Have fun and make some lifetime memories.
Enjoy your 100’s!
Many runners look at the key weekend workouts (for those of us that are not retired yet) to include a combination of long runs (30+miles) followed by either another long run or a shorter time duration run with added speed. The key with either workout scenario is to learn to run with tired legs and more importantly with the challenges of keeping your mental state focused to push onward. Personally, I have found that more mileage with back to back workouts and training on similar terrain as the race has provided the necessary components to be ready race day. Learn to walk fast during the steep and long uphill’s and practice running downhill to feel the “quad” pain that you might experience if there are long downhill’s. Again, consistent training is so important but as we all know so many things can go differently than expected once the gun fires. Another alternative to save the legs on the second day of the long weekend of workouts by incorporating a long bike ride at a tempo pace the day following the longer run. An example could include a 30-40 mile run on Sat., followed by an easy 1 hour spin later in the day. Sunday would include a 10-15 miler harder paced run followed by a 5-6 hour bike ride.
The importance of experiencing running through the “lows” and rallying the body/mind back to a happy place for many athletes is the key to the training. It’s a substantial benefit to experience running/walking through a rough patch or bonk during a training run so that mentally you know how to handle it during race day. Everyone who has run a tough 100 mile race knows that there will be plenty of up’s and down’s and the key is to get through the down’s as quickly as possible. In many cases it becomes a mental challenge to move the legs forward.
In addition to the key long runs, I have always found that my best performances occur when I target several key weekly runs of 1.5-2 hours in length with the goal of a negative split. The key is to start at a reasonable pace, for the first half but make sure it’s not too slow and the negative split becomes to easy to complete. Challenge yourself with the first half so you have to work mentally and physically to get the second half at a faster split. It’s amazing to me how many runners go out so hard in every race distance and completely fall apart toward the end. This is so common within the last 10-15 miles of a 100 miler race. Yes, I have been there and have crumbled in races at the end many times! However, finishing at a steady pace later in the race will provide positive results as many people struggle and lose enormous amounts of times by walking while tired in the later stages of the race. Remember running lots of slow miles means you will most likely run slow on race day. Don’t understatement the benefits of adding speed work, hill repeats into your weekly training.
10 Key reminders:
1. Don’t waste time chit-chatting too long in the aid stations – get in and get out
2. Try not to sit in the chair – as someone quoted: “Be Aware of the Chair” don’t we all know that!
3. Fix the hot spots before the blisters start
4. Quick fix for the feet, carry some duct tape – it works
5. Bag Balm prevents chafing, blisters (yes it is greasy and a pain, but it works)
6. Don’t ever drop out of the race because of blisters – tape them up the pain will go away when you finish
7. Remember the stomach will calm down eventually after getting sick – start eating slowly at first, try the soup if available.
8. Make sure you practice running a night (for those of us who don’t finish in first place!)
9. Be sure to plan out your race not only on paper, but in your head (much more important)!
10. Have fun and make some lifetime memories.
Enjoy your 100’s!
Thursday, January 21, 2010
Running Technique Thoughts
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.
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.
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!
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