Endurance Nation | Triathlon Coaching, Ironman Training, Half Ironman, Beginner Triathlon

At the end of 2005, I wrote a post regarding New Year’s resolutions…and my planning for 2007 (View it here). The focus of the post was a fantastic article I read – and continue to read – by Jim Collins that called for the creation of a stop doing list. You can find it here under the title Best New Year’s resolution? A ’stop doing’ list.

While I am no expert, my personal and coaching experience has shown me that the vast majority of active people are used to going full-speed ahead. And while I fully support this lifestyle – hey, we only go round once – I don’t support doing one thing well and a lot of other stuff half-assed. Technology has forced us into a corner, with the daily barrage of email, voice mail, phone calls, meetings, commitments, etc.

In order to cope, people develop the ability to multi-task, to juggle multiple tasks at a single time. We talk while we drive, we read while we eat, we check email when out to dinner, we type while we talk on the phone, etc. All this work gives us the illusion of getting more done, but the end result is we do a pretty budget job at most stuff. And to top it all off, we are missing out on what we are doing RIGHT NOW. It’s almost as if we are living our present lives in the third person.

As the article I linked to above outlines, deciding what not to do is even more important than deciding what TO DO. This is anathema to our society, as we are all about more, more, more. But the bottom line – what you have accomplished at the end of the day, week, month, or year – will only improve if you are able to get stuff done. So this year, instead of adding more, do less. And do it better. Believe me, your family, your coworkers, your friends, and even you will notice the difference.

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In the same vein as getting things started, you also have to get them done. The best way to do this is to hold yourself accountable. Definitely a skill required for successful endurance training and racing, and pretty handy when you are an entrepreneur as well. So how did I do in 2006 for those of you keeping score? Here were my goals in no particular order:

• Ditch my job and go full time with PTS…done in Feb 06.
• Qualify for Kona…done at IM USA 06.
• Have a blast racing Kona…done in Kona, Oct 06.
• Improve quality of personal/family time…better, but not good enough. Too many late night working hours.
• Read more / Watch less television…better overall, but suffering right now because of football playoffs.

I swung for the fences after several years and was successful in almost every aspect. If I had it to do over again, I would have tried to train more for Kona…but I guess that only means I’ll have to try and head back sometime in the near future! Seriously though, while my sporting endeavors were successful, I definitely need some work on the personal side. 2007 goals anyone? Here we go…

Improved ability to be Mr. Mom. Being able to be at home with little Megan for the last 3+ months has been a true blessing. Even as she heads into some daycare, I am aiming to remain just as involved in everything from basic care and parenting to cooking. Man, I seriously need some new recipies.

Support Maura in her return to training and racing. I am acutely aware of how important exercise – and racing is – to my personal identity. Being married to someone just as athletic as me means I have to step up and do support every now and then. After several years of having Maura in my corner, it’s time I return the favor. Can’t wait to see her all bundled up in her wetsuit toeing the line again come June?

Consolidated Coaching. While I love coaching…I learned in 2006 that I can only support so many athletes successfully. As a result, I have cut my total number of athletes to 15 for 2007.

Increase Performance Testing. I have this killer gas exchange analyzer that does LTHR, VO2 Peak, and metabolic testing…the information gained from a simple 15-minute test can help athletes dial in their training, nutrition, and racing strategies. I need to do more to promote this service and somehow overcome the stigma from other coaches that I am going to steal their clients or something. Newsflash: I have all the clients I can handle already. [if gte vml 1]><v:shapetype id=”_x0000_t75″ coordsize=”21600,21600″ o:spt=”75″ o:preferrelative=”t” path=”m@4@5l@4@11@9@11@9@5xe” filled=”f” stroked=”f”> <v:stroke joinstyle=”miter”/> <v:formulas> <v:f eqn=”if lineDrawn pixelLineWidth 0″/> <v:f eqn=”sum @0 1 0″/> <v:f eqn=”sum 0 0 @1″/> <v:f eqn=”prod @2 1 2″/> <v:f eqn=”prod @3 21600 pixelWidth”/> <v:f eqn=”prod @3 21600 pixelHeight”/> <v:f eqn=”sum @0 0 1″/> <v:f eqn=”prod @6 1 2″/> <v:f eqn=”prod @7 21600 pixelWidth”/> <v:f eqn=”sum @8 21600 0″/> <v:f eqn=”prod @7 21600 pixelHeight”/> <v:f eqn=”sum @10 21600 0″/> </v:formulas> <v:path o:extrusionok=”f” gradientshapeok=”t” o:connecttype=”rect”/> <o:lock v:ext=”edit” aspectratio=”t”/> </v:shapetype><v:shape id=”_x0000_i1025″ type=”#_x0000_t75″ alt=”:)” style=’width:11.25pt; height:11.25pt’> <v:imagedata src=”file:///C:\DOCUME~1\GETFRI~1\LOCALS~1\Temp\msohtml1\01\clip_image001.gif” o:href=”http://www.performancetrainingsystems.com/blog/wp-includes/images/smilies/icon_smile.gif”/> </v:shape><![endif][if !vml][endif]

The Program – National Outreach. One on one coaching is a blast, but there are a lot of folks out there who are looking for great coaching support without the price tag. We have created The Program to support these folks, but need to get the word out. 2007 will be a year of some serious marketing.

So Long Ultrafit. It’s been a wild ride, but after two years I no longer feel like I am getting out what I am putting in. I have learned a ton from the leadership and my peer associates, and I look forward to continuing to partner with several of them for future camps, clinics, and discount deals for our athletes. A tough decision for sure, but I didn’t get to where I am today by making the easy choice.

Expanded Content. Those of you who know me know that I love to write, I love to create things that I think are useful to those of us training and racing every year. I am pushing this stuff to the forefront in 2007 with the addition of two new sites: 10HoursAWeek.com will be the premiere site for training and racing guidance for everyday athletes who have to deal with time constraints, etc. YourNextRace.com will be the leading site for endurance athletes to learn about their next key race, read race reports, view maps, connect with one another, etc. 2007 will be a year of expansion and consolidation as we firm up our specific areas of interest instead of merging them all into one place.

Get Published. I have been writing for some time now, and I have several things to push forward in written form. I usually prefer to to web-based stuff, but there’s something about a tangible product that speaks volumes about one’s development as a professional. I have a meeting with a publisher in the next few weeks…stay tuned!

Outline NorthEast Training Facility. I’ve been talking about it for a while, but it’s time I stepped up and took some action on this. I am talking a world-class facility for endurance performance in the NorthEast US. It will support multiple sports and athletes, as well as camps. It will have a year-round focus, running camps, etc. This will take a lot of time and financial investment, but I think the community is ready. Drop me a line if you are interested…

Continue Athletic Progress. Yes, this is last. I have had a wild ride for 2+ years, sacrificing everything else for my athletic goals. This may be fun, but it certainly isn’t sustainable for an average athlete like myself. I have to earn my keep on the business side of things as well, so I will be working out in sputs. I have two camps planned (www.ironcamp.com), a private camp in AZ, an entry to St. Croix and Lake Placid. We’ll do some training and see what happens. Regardless, there will be a lot of cycling going on! [if gte vml 1]><v:shape id=”_x0000_i1026″ type=”#_x0000_t75″ alt=”:)” style=’width:11.25pt;height:11.25pt’> <v:imagedata src=”file:///C:\DOCUME~1\GETFRI~1\LOCALS~1\Temp\msohtml1\01\clip_image001.gif” o:href=”http://www.performancetrainingsystems.com/blog/wp-includes/images/smilies/icon_smile.gif”/> </v:shape><![endif][if !vml][endif]

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This Blog’s Future…
By moving the technical side of things over to the 10Hours A Week blog, this blog will be focused more on my personal training, experiences, insights, etc. Think Coach P Uncut. The 10 Hours blog will have a much more formal face, with concise tips and advice to training as posts, more in-depth information in the wiki, etc. There will be some bumps as I get my content schedule ironed out, but once we get the ball rolling, look out. Thanks again for reading and have a great 2007!

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Deciding to do a big week takes more than simply clearing out your schedule…don’t be like everyone else and do miles just for the sake of doing them. Your goal as a time-focused triathlon ninja master is to make the most of those extra hours. If you just like to train a lot just to train, you are on the wrong site!

There are two particular types of Big Weeks, and once you have a better understanding of what you want to get out of the Big Week (#1 and #2), you can decide which to choose: Sport Specific or Big Tri. A Sport-Specific week means you will devote the bulk of your time to training in that one sport. A Big Tri week means you will go bigger in all three disciplines.

Sport-Specific Week
Most folks can really benefit from a week focused on cycling only. Most of use just don’t spend the amount of time on the bike that is required to get good at it. And if you overdo it on the bike, you can coast, shift gears, stop to eat, call a cab, etc. Worst case is your butt hurts. Overdo it on the run or the swim and you are in serious trouble…overuse injuries are so common in our sport and pushing your run and swim limits are an easy way to cross the line and get injured.

A sample week Bike Bike Week would have a 10Hours athlete doubling their bike hours, going from 4-5 hours of cycling in a week to 8-10 hours (of just cycling!). This could be 2 x 1h rides and 2 x 1.5h rides during the week, and 1×2h and 1×3h rides on the weekend. During this week, I suggest only one session each of swim and run…both being very light / technique oriented. Do your best to avoid the urge to keep your training up in every aspect…you will come back stronger!

Big Tri Week
Done closer to your actual event, a Big Tri Week is just what it sounds like: a whole lotta swim, bike, and run. Scheduling here is much trickier as you are attempting to keep things up with all three sports. I advise that the biggest gains should be made on the bike, with swim and run gains made through increased frequency. In other words, you can ride 5 hours in one session, but I’d suggest swimming 4-5 times for 45 mins each instead of 2 x 90min swim sessions. Believe me, you’ll still be tired! A typical Big Tri Week could be as follows:

M: Swim 1h, Bike 1.5h

T: Run 1h, Bike 1.5h

W: Swim 1h, Run 1h

Th: OFF

F: Swim 1h, Bike 1.5h

Sa: Swim 1h, Bike 3.5h, Run .5h.

Su: Run 1.5h, Bike 1h

Fortunately as a 10Hours athelte, you won’t be carrying a lot of fatigue into your training week…that’s what usually sidelines most triathletes. It’s the fatigue they bring with them that does them in, not the fatigue they earn during the week.

How To Choose
If you are 10+ weeks away from your race, I’d recommend a sport-specific Big Week. If you are sub-10 weeks away from your race, then I’d look at a Big Tri Week. Interested to hear what folks think of adapting this methodology for their own training…feel free to post Q+A in the EN Forums!

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Life has it’s ups and downs. It’s peaks and valleys. It’s oh-so rights and oh-no wrongs. But what’s a trigeek to do when the power(s) that be suddenly throw you a curve ball when you were expecting a fastball? When the cookie crumbles? When the chips are down? Well, I’m not 100% sure, but I can tell you what I do. Here’s a hint: it’s all about perspective.

Example: Last week I was all set to do my Wednesday hill ride, when at the top of the first hill, just as I dropped the bike into the big chain ring, my front derailleur pops off. Literally. I had no other option but to turn around and hoof it home in my bike shoes, trying not to break an ankle. Goal ride time: 3 hours. Total ride time: 8 mins. Net result: Not good.

I could have cursed the bike god(s), my misfortune, or just that soccer mom that smirked as she blew past me in the minivan of death. But what’s a brother to do? There’s no way I could have forseen this…so I simply refocused. Best part of being a trigeek (well, best part after having “eating” as an integral part of performance) is that we always have a back up workout ready to go. Can’t ride? Well, it’s time to run.

After putting my bike right onto the car rack, I suited up in the run gear and headed out for an unplanned run. No goals, no expectations…just a run. Out of the house, turn right, left, under the bridge, bear left, etc. Next thing I know, I am running through a neat dog park…a nice 1 mile loop. Across the street I see another park, and make my way over there. Two ponds and one waterfall later, I am on a roll. Psyched, I head up the road towards home when I see a driveway to my left…a quick turn and two mins later, I am in the middle of a massive green field of grass! Only 20 mins from my new house. I had to turn around before I really wanted to, but it was just as well. I think I had maxed out the postivity possible from a single run.

Instead of getting bogged down in your next missed / broken workout…keep your chin up and adapt. There’s a great workout lurking around the corner, just waiting for you. If you are ready to find it.

See you on the trails,

Coach Patrick

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To PTS Home >

You’re thinking “It’s Thanksgiving! What could I possibly do for training???” However, turkey carving is some of the best deltoid training there is! This will make you more stable on the bike and resist fatigue longer! So don’t miss the opportunity. Actually I’m kidding. Thanksgiving marks the beginning on the holidays and the beginning of the long difficult road to start training again. I have fallen victim to this before. First it’s time to rest, then turkey day. Then comes along Christmas which slams full speed into New Year’s. Throw some travel for work in there, a vacation and maybe a wedding (went to a New Year’s wedding last year – best time ever) and the next thing you know its February, you’re turning 29 – again – and you’re barely going to get in 6 weeks of base training before spring.

What to do?

It’s time to plan. The answer here is that this is not the time to stress about training but to plan ahead. And before we can plan we must look back at the past. Your past year or more of racing and training can be the best thing you can use in planning for the next season.

Here are some steps to get you on the road to success:

1. Write down your general goals, things that you want to focus on in general. For example, to become a stronger runner or to spend more time training on the bike.
2. Next, write down specific goals which can be precisely measured. For example, to increase threshold wattage to 300 or to run a sub 30:30 minute 10k.
3. Finally, write down your goal races, their dates and rank in priority.

Now you know where you want to go. From here you can look back and see where you’re coming from. Look at your results and your notes from training and races. This is where you need to objectively look at your performance and figure out were your weakness, limiters and strengths lie. This is something that should be done with your coach. Don’t have one? Get a consultation. If you have done your part, compled steps 1 to 3, you can have a very useful 1 hour conversation with a certified coach. This is money well spent – I just did this for myself!

You will now be armed with the essential tools for planning and training for your season:

1. You have you goal races down in the calendar.
2. You should know what key skills and abilities you need to meet your goals at these events.
3. You should know your weaknesses (your limiters).

Now you will know the most important things for a successful season. Like our old hero would say. “And knowing is half the battle”
~GI joe~

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To PTS Home >

Are you getting ready to race and considering tubulars? If they are in the budget, go for it. They rock compared to clinchers…read on for more specifics!

1. Get both wheels and go to shop.

2. Explain you want tubulars that CAN BE TAPED to the rim. These ones are 100% rubber (i.e., no cloth on the underbelly). You want the 100% rubber ones b/c they are whole. The cloth underbelly ones are stitched to the tubular, resulting in slight loss of pressure over time (and the cloth ones need to be glued….and pre-glued). I pumped up my race tires for placid on race day…raced….rode them 3 weeks later and didn’t have to touch a pump! Taping is great b/c it sets in 2-3 hours and can be re-used easily in a pinch (i.e. on race day). Gluing sets in 2 days and requires that you pre-glue your spare. OLD SCHOOL. Don’t be old school for race day. I have SCHWALBE STELVIO tires on my race rims right now.

   They should pump the bad boys up to like 170psi…a bumpy ride for sure, but rollling resistance is almost nil! When they pump up the tires, tell them to put sealant in there as well..it’s a foam that fills holes should you get a puncture. Works pretty darn well.

3. Then you ask them for a spare tubular…ask them to pre-stretch it for you. It should also have a valve extender for your race rims. Some folks forget (like Joanna Zieger at IM Arizona 2006). Ouch.

4. Buy some extra rim tape, but in the race, you would just put spare on and inflate and go…leaving old tape on the rim. It’s good enough for the day.

5. If you need to change your tubular – but I doubt it – Remember that there is a space in the tape both around the valve and on the opposite side of the tire from the valve.

6. If you are adjusting the tire pressure on your tubular and you have an old school valve extender that is just a threaded sheath that screws on over presta valve and fits through rim, you my need to adjust your presta valve. To do this, you should bring the inner part of a pen w/ you (the plastic w/ the ink that’s connected to the ballpoint). It fits down in there and you can twist your valve open/closed. Saved my buddy at IMUSA on race morning.

7. Race like hell and don’t look back!

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