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Archive for October, 2009

Work WORKS

Posted by admin On October - 7 - 2009

You have a secret. You love your job, the experience, your co-workers, etc., but you know you can get it all done in six hours a day. Or three.  Problem is, The Man won’t let you. You gotta punch the clock, have to show up between 9-5, do the commute thing, etc.

Unfortunately for you, your boss isn’t interested in the outcomes of your work as much as the inputs. There’s a direct assumption that if you work 40+ hours a week, you will be a productive, informed, and all-round good employee. So you follow the rules and toe the line, but deep down you still think about your little secret.

So how funny is it that when you finally get out of work, you apply the same thinking to how you train? More time spent swimming, biking, and running isn’t necessarily better, it’s just more time. You – yes YOU – can absolutely do a better job of training. Let us explain by comparing your training to…work.

WORK is SPEED Entering the Body
Found on every Endurance Nation singlet, cycling jersey, running shirt, hat or visor, as a reminder to our athletes.

As a triathlete, you move your body down the road, either by running or cycling. Your body has mass, you move it a certain speed/velocity and by doing so you perform “work.”

You and I weigh the same and we run the same course. I average 8:00 miles and you average 9:00 miles. I’ve moved the mass of my body the same distance in less time. I’ve done more work than you. Lets call it 300 units to your 200 units.

The reason why I can do 300 to your 200 is because I’ve forced my body to adapt itself to be able to support a work load of 300 units…to run 3 miles at 8:00 pace, for example. So how do you develop the ability to go from running 3 miles at 9:00 to running instead at 8:00 pace?

It’s not rocket science: you need to run 8:00 miles, or faster, a lot in training. More generally, you need to do more work. Your body will only adapt itself to the workload that you expose it to, nothing more. So doing more work forces your body to adapt. The expression of this increased ability to perform more work is…drumroll please…your ability to bike or run faster. Hello 8:00 pace!

What does this mean for you? Well, aside from training, your “job” as a busy self-coached triathlete is to ask yourself:

  • Is this activity applying a greater workload to my body and thereby forcing it to adapt?
    Understanding, of course, that longer does not necessarily mean more work. I ride 3hrs at a level 8 of 10 and accrue 300 units of work. You ride 4hrs at a level of 6.5 of 10 and accrue 250 units. I’ve imparted to my body a greater workload, forcing it to adapt, in less time. See below.
  • It this activity time efficient? That is, could I achieve the same or greater effect in less time by running or riding faster?

Triathlon coaching can be challenging, but the fundamentals are pretty simple. It’s not rocket science, it’s not as complicated as triathlon coaches seem to make it, and it’s certainly something you can manage on your own.

Now get out there and stop training like your boss would want you to!

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Interested in learning more? We’d like to invite you to attend our FREE five week “Rethinking the OutSeason” Virtual Seminar. We’ll cover these topics above in much greater detail while also teaching you the basics of training with power, pace, annual scheduling, and much more. During the seminar you’ll receive our OutSeason, Training with Power, and Training with Pace eBooks (3 total).

You’ll also automagically become an ENFan, receiving a FREE Four Keys DVD, 10% training plan discount, and an invitation to create a FREE 14-day trial membership to TeamEN, September 20 through October 4!

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Training

Ironman Kona 2009 Preview

Posted by admin On October - 5 - 2009
With just a few weeks left before race day, athletes preparing for Ironman World Champs in Kona are eager for any information to give them a leg up on the day. There can be no doubt that racing on the Big Island presents one of the most daunting combinations of wind, heat, terrain, and, of course, the world-class competition. In short, there is no such thing as being too prepared for Kona.

While no one has all of the answers, here is a quick review of the top questions inside Endurance Nation about racing Ironman Kona. In addition to these race specific tips, don’t forget to download our free race execution guide, downloaded by over 3500 Ironman athletes, to help you manage the overall picture of racing as well. Travel safely and best of luck on race day!
  • What is the swim like?
    The one-loop, non-wetsuit ocean swim in Kona is one of the toughest in the sport. The ever-present swells and chances of choppy water can really wreak havoc with your stroke. Don’t forget the tidal current that typically pulls swimmers out, leading to a fast first half and slow second half of the swim. You should be prepared for multiple pace changes and the need to finish strong against a potential current. Don’t fight the water, however, as that will make for a long day…just swim your swim.
  • I’ve heard the Kona bike is tough…how tough?
    The bike course is a combination of two out-and-backs portions. The first is very short and steep in town, mainly admin miles. Be cautious here, however, as it’s tempting to ride aggressively and the roads get clogged quickly. The second out and back is the real deal to Hawi. For the most part you should have a slight tail wind out to Waikoloa, when the crosswinds kick in just before the road starts to kick up at you head to the turn in Hawi. Enjoy the free speed and do your best to eat and hydrate well…both become extremely hard to do when you are holding on to your bike in 25-mph gusting crosswind.
Due to the course layout, your halfway point isn’t actually in Hawi…making a physically challenging ride very mentally tough as well. Add to that the fact that the winds increase late morning, making that gentle tailwind you had out into a nice headwind on the way back. Suddenly all these hills appear you never noticed on the way out. Kona, just like any other Ironman course, rewards the smart, patient, and disciplined cyclist. Strength can be a liability on this course, if you don’t know how to use properly. We highly recommend you read our Climbing Smart on Race Day article. It’s helped thousands of athletes have great races on hilly courses.

Knowing that the latter half of the bike is significantly harder will enable you to pace yourself properly. It’s very tempting to chase the competition early on, but remember that there’s a very tough marathon still on the schedule…and that’s where the true potential of your race will be realized.

  • I’ve heard the Kona transition is crazy? Something about astroturf!?
    While they do cover the pier with astroturf, it’s nothing special. Know that transition is laid out so that everyone has to run pretty much the same distance to all of the bikes…there are no short cuts! Coming off the bike, know that the aid station inside transition is the only one for 1 to 1.5 miles…if you neglect to stop here you’ll have a very long (and hot) first mile. In fact the hardest part about transition is checking in, as every competitor is accompanied by a volunteer and you really have only one quick shot to drop your stuff and get your bearings.
  • Ok, what is the run like?
    The run course in Kona is a tale of two courses. You have the incredibly humid 5 miles out / 5 miles back stretch along Alii drive, and then the hot and hilly 8 miles out / 8 miles back on the Queen K to the Energy Lab. This one-two punch is usually just enough to finish off all but the most prepared.

    Without a doubt, being able to manage the heat is what will make or break your run. Dress appropriately and know what you need to do to stay cool both in the humidity and in the direct heat of the lava fields. Keeping your core body temperature and heart rate down in the early stages of the run will ensure you’ll have something left for the end when it matters.

    Once you have suffered up Palani, you leave the relative comfort of Kailua and the spectators for a solitary mind-bending run through the lava fields of the Queen K and into the Natural Energy Lab. There is quite possibly no single flat part on this latter segment, with rolling terrain that defies your mind’s efforts to ascertain where you are…and how much you have left in the tank.

Once you make the descent down Palani, however, adrenaline takes over and there’s little else to do but cruise in and soak up one of the longest (and coolest) finishing chutes in all of triathlon.
  • What Can My Family Do on Race Day?
    If they want to see you on the bike, the quick out and back is nice. For the adventurous, there is a shuttle out on the Queen K, but most folks stay in town and swim at the beach / relax. There’s a jumbo TV downtown broadcasting the Pro race and plenty of places to eat. Some might even enjoy swimming. Everyone will want to be on the course early for the run (about 12:30pm) as the Pros start ripping the course up with elite Age Groupers not too far behind. In fact, if you look at the run map, you’ll see that your family can station themselves near the bottom of the hill on Palani and can catch you coming and going many times before dashing to the finish line to see you wrap up your day!
  • What’s the Biggest Mistake I Could Make?
    Course aside, it’s racing outside of your ability. Not respecting the race for what it is — a collection of the world’s best triathletes on one of the toughest courses anywhere — is a sure-fire recipe for disaster. We highly recommend that you commit yourself to cruising the swim and bike until you are descending from Hawi. At that point you can dial things up to Steady and begin your day or racing. Coach Rich rode a 5:12 and qualified for Kona in 2002 at Ironman Wisconsin doing just this: a 72 mile bike ride after a 40 mile warmup.
  • What is the Temperature Like on Race Day?
    Temps for KONA have historically been in the mid- to upper-80s. This is compounded by the humidity and the radiant heat off of the asphalt and lava. Your best bet is to be ready for a very hot day, both gear-wise and nutritionally speaking. At the end of the day, everyone else has to race under the same conditions!

As you approach race day, remember to relax and enjoy the journey. There are few times in our lives when we can honestly say, on this day, in this sport, I competed against the best in the world. Don’t ruin the next few weeks – and race day – by crushing yourself. Focus on what matters and save all the hard core training for your run at qualification next year.

You do want to go back…don’t you?

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