"No battle plan survives contact with the enemy." Colin Powell
This is often true of race plans as well. With races the enemy may be the weather or other external forces. Usually the real enemy of executing a race plan is the athlete's failure to follow the plan. I have been that athlete before. I have discarded race plans in the first 100 meters of a race and paid dearly for it.
I have also, on the rare occasion, put together the right plan and followed it to great personal success. (Note the success was personal. It didn't necessarily translate to the podium.)
The first key is to have the right plan. This past weekend I ran in the Get Lucky 7k here in Minneapolis. It's an odd distance that I've never raced before. My training of late has been improving, but when you are starting from less than zero there's no where to go but up. The two runs leading up to the race were awful slogfests. Not encouraging.
I was concerned that I might crash and burn after the third mile. I needed a plan. I decided to go out VERY conservatively and try to build my effort throughout the race. This would be the exact opposite of my Thanksgiving race in which I overestimated my fitness and went out too fast.
The second key is to actually follow the plan. I placed myself well behind my goal pace in the start. I figured the crowd would help hold me back. I knew I would pick my way through the other runners at the beginning, but I'm better off doing that among the 10:30 min/mile crowd than the 8:30 min/milers. I resisted the temptation to follow some other runners through the crowd.
With each kilometer I felt stronger and was able to pick up the pace. By the midway point I was steadily passing runners who had gone out too fast. I ended up averaging 10 seconds/mile better than I had anticipated. Don't get me wrong, I was still slow, but I knew I was going to be.
Having realistically assessed my current fitness level I was able to set an appropriate goal and develop a plan to get there. A coach can really help the athlete by providing an objective analysis of fitness, setting realistic goals, and developing the right race day plan. The coach also holds the athlete accountable if the athlete abandons the plan. That being said, there are times when you've got to toss that plan right out the window. We'll talk about a few of those in the next entry.
Monday, March 22, 2010
Friday, March 19, 2010
Some Lessons Need to Be Relearned
Heading back onto the roads after a winter of riding (or not riding) on the trainer is always a bit eye opening. This past week was gorgeous here in the Twin Cities. I converted my Guru from trainer machine to road rocket (well something like that). I went out for an hour and a half. Here's what I discovered:
I don't drink enough without my aerobar hydration system. When you're out in the wind and it's 55 degrees you don't have the same physical cues to drink that you have on the trainer i.e. the pool of sweat on the floor. You also having to navigate traffic, potholes, and sand dunes leftover from the winter road treatment. Those factors reduce the likelihood that I'll reach down and grab my bottle.
The end result was that for the rest of the day I was totally wiped out. Spent a great deal of time trying to rehydrate. I won't make that mistake again. Well, at least not until next year. The next time I head out on the road I'll have my Profile Design aero bottle in place and topped off.
The weather has returned to normal so it may be a while before I get out on the roads again. When you do ride safe and drink plenty of fluids.
I don't drink enough without my aerobar hydration system. When you're out in the wind and it's 55 degrees you don't have the same physical cues to drink that you have on the trainer i.e. the pool of sweat on the floor. You also having to navigate traffic, potholes, and sand dunes leftover from the winter road treatment. Those factors reduce the likelihood that I'll reach down and grab my bottle.
The end result was that for the rest of the day I was totally wiped out. Spent a great deal of time trying to rehydrate. I won't make that mistake again. Well, at least not until next year. The next time I head out on the road I'll have my Profile Design aero bottle in place and topped off.
The weather has returned to normal so it may be a while before I get out on the roads again. When you do ride safe and drink plenty of fluids.
Tuesday, March 9, 2010
Group Training Does Have Benefits Though
While it's true that there are some hazards to joining a group for training (as I pointed out yesterday), the benefits vastly outweigh the risks. This is particularly true if you verify the training plan and have the strength of will to let the group go on without you when the training doesn't match with your goals.
Here are just a few of the benefits:
Safety
There have been periodic reports of lone cyclists being attacked on bike paths here in Minneapolis - particularly at night. Being in a group, whether on foot or on bikes, makes you a much less opportune target wherever you are.
Motivation
You are much more likely to roll out of bed before the sun is up when you know your group (even if it's just one other person) is going to be there waiting for you. The excuses for not working out we tell ourselves often don't hold up when they have to be given to a training partner. The group can also help you get through any rough patches during your run.
Improved Performance
For those training sessions where you are trying to push the pace or distance, having a little competition can give you that little extra needed. Just be sure you don't over reach and end up injuring yourself.
Networking
It's been pointed out to me (thanks Shaun) that group runs at conferences are great opportunities to network. This is true not just at conferences. Find a group at work that runs during lunch or before/after work. Connecting with your boss (or your boss's boss) outside the workplace is a wise career move. Group training is also a great way to connect with others socially. Everyone in the group has at least one thing in common.
The bottom line is find a group or training buddy and get out there. Many local running shoe stores offer free training groups. They usually have multiple groups at different paces/distances. Do a little research and get in the right group.
Here are just a few of the benefits:
Safety
There have been periodic reports of lone cyclists being attacked on bike paths here in Minneapolis - particularly at night. Being in a group, whether on foot or on bikes, makes you a much less opportune target wherever you are.
Motivation
You are much more likely to roll out of bed before the sun is up when you know your group (even if it's just one other person) is going to be there waiting for you. The excuses for not working out we tell ourselves often don't hold up when they have to be given to a training partner. The group can also help you get through any rough patches during your run.
Improved Performance
For those training sessions where you are trying to push the pace or distance, having a little competition can give you that little extra needed. Just be sure you don't over reach and end up injuring yourself.
Networking
It's been pointed out to me (thanks Shaun) that group runs at conferences are great opportunities to network. This is true not just at conferences. Find a group at work that runs during lunch or before/after work. Connecting with your boss (or your boss's boss) outside the workplace is a wise career move. Group training is also a great way to connect with others socially. Everyone in the group has at least one thing in common.
The bottom line is find a group or training buddy and get out there. Many local running shoe stores offer free training groups. They usually have multiple groups at different paces/distances. Do a little research and get in the right group.
Monday, March 8, 2010
Beware of the Group Run
We are taught from an early age that there is safety in numbers. Use the buddy system. Don't go out alone. Well I'm here to tell you that isn't always the case.This past weekend I was invited to join a group for a Sunday morning run. I knew the groups pace would be fine (although this is one of the primary dangers in group training). What I didn't know was that I would end up covering 50% more distance than I planned. We were running along the river and had to make a choice to either turn around or continue until we got to the next bridge. Most everyone prefers a loop to an out and back. We thought it might add an extra mile or so. Turns out it added over 2.5 miles. Oops.
Some people can't run on their own or at least don't like to. I'll be the first to admit that having others around makes the miles fly by (even when you aren't really flying). The problem is you have to relinquish a certain amount of control to join the group. Verify the plans for the run: the planned pace, the planned route. Only join the group if the plans match with your training.
I got lucky. The added mileage didn't push me over the edge. With a full day of rest I should be able to pick right back up with my training. If the added mileage had been combined with a pace above my capabilities I would not have been so lucky.
Be careful out there!
Wednesday, March 3, 2010
A Real Pain in the . . . Foot
Last week I swam before yoga. We started class in extended child's pose. If you're unfamiliar with yoga you basically kneel with you knees wide and then go forward with your forehead on the mat. I had just settled in when it struck me - it was like my right foot was in a vice. I kept having to straighten my foot out to keep the arch from cramping. Arrgh! It's hard to get your zen on when you have to keep readjusting and coming out of the pose.
Later that week I was talking to a TFI athlete and he mentioned that he keeps getting foot cramps as well. Most of us have heard the old standard - eat bananas and drink more. I decided there must be more scientific advice. So I started digging into the latest cramp research. Turns out there really isn't any more scientific advice. This is what I found.
Causes of Cramps
According to the American Academy of Osteopaedic Surgeons the exact cause of cramps is idiopathic. That's fancy doctor talk for "we don't have a clue" why it occurs. I recognize it because I'm married to a doctor. They note that endurance athletes are susceptible to getting muscle cramps, particularly at the beginning of the season when the body isn't conditioned for the stresses of training. Hey, that sounds like me - endurance athlete, deconditioned, starting back up. Factors that contribute to the onset of cramps:
Treatment
The good doctors at the Mayo Clinic recommend stretching and massage to alleviate cramps. Apply heat to tense muscles and cold to sore/tender muscles.
Cramps can be the result of serious medical conditions so if you experience severe or persistent cramps you should see your physician.
In the interim, drink more and eat bananas. Sometimes I guess "they" are right.
Later that week I was talking to a TFI athlete and he mentioned that he keeps getting foot cramps as well. Most of us have heard the old standard - eat bananas and drink more. I decided there must be more scientific advice. So I started digging into the latest cramp research. Turns out there really isn't any more scientific advice. This is what I found.
Causes of Cramps
According to the American Academy of Osteopaedic Surgeons the exact cause of cramps is idiopathic. That's fancy doctor talk for "we don't have a clue" why it occurs. I recognize it because I'm married to a doctor. They note that endurance athletes are susceptible to getting muscle cramps, particularly at the beginning of the season when the body isn't conditioned for the stresses of training. Hey, that sounds like me - endurance athlete, deconditioned, starting back up. Factors that contribute to the onset of cramps:
- Muscle fatigue
- Lack of stretching
- Dehydration
- Electrolyte Depletion
Treatment
The good doctors at the Mayo Clinic recommend stretching and massage to alleviate cramps. Apply heat to tense muscles and cold to sore/tender muscles.
Cramps can be the result of serious medical conditions so if you experience severe or persistent cramps you should see your physician.
In the interim, drink more and eat bananas. Sometimes I guess "they" are right.
Monday, February 22, 2010
Stepping Back
One of our TFI athletes, Jane, was hit with a red flag. Jane was training for her first Olympic distance race, her first open water swim and looking for a good performance. Jane's plate is pretty full. She has two young kids, including a daughter with special needs. Her husband recently purchased a business which requires a lot of work and crazy hours. In addition to that, he consults out of town so he's traveling quite a bit.
Jane kept getting sick. We were constantly revising her training and taking time off. As soon as we started up again she'd get run down and sick again. She wasn't having fun. We talked about everything that was going on with her schedule, stress and sleep and came to the conclusion that the Olympic was just out of reach. She's switching to the Sprint distance. Her training will be much less time intensive. She's enjoying working out again and really looking forward to her race. It will still be her first open water swim. By next season, she may have the time and energy to put towards a longer race. Right now she's having fun in triathlon and still moving forward.
Having fun and moving forward. Isn't that what it's really all about?
Monday, February 1, 2010
Ask the Coach - Running Off the Bike
In the other triathlons I've done, my toughest (mental & physical) challenge is transitioning from the bike to the run. The problem is not in the transition area but the actual run. My legs have such an awkward and jerk running feel to them that it takes me almost 2 miles to find my stride! - Phillip E. from Minneapolis.
Anyone who has done a triathlon (or duathlon) knows the awkward feeling when trying to run after biking. Your legs are still trying to go in circles.
There are three main ways to improve your running out of T2:
Running off the bike is a skill, just like sighting in open water, or bike handling in the aero position. In order to master the skill of running off the bike you must practice running off the bike.
Many training plans call for bike to run workouts (bricks) every other week. Typically these are a moderately long bike ride followed by a 20 to 40 minute run. These bricks are a good start to getting your body used to running off the bike.
To truly develop this skill more sessions of running off the bike are required. Additional shorter runs after many of your bike rides will help you develop the neuro-muscular pathways to make running off the bike second nature. It only takes a 5 to 15 minute run after many of your rides to help your legs adjust.
Develop and Execute the Right Plan on the Bike
Now it's race day and you've practiced running off the bike and feel like you've got it down. You mount your bike out of T1 and hammer your way through 15, 22, 56, or 112 miles, all the way to the dismount line. Slip on your running shoes and wobble out of T2. What the heck happened?
You've trashed your legs to the point where no amount of prior practice is going to make running off the bike comfortable. That's why you need a plan.
A large part of the plan is knowing how hard to ride given your level of cycling fitness. The longer the ride the more important proper pacing becomes.
Most athletes can complete a sprint triathlon pacing at or above their lactate threshold (LT). There are a variety of ways to measure LT, but to try and keep it simple, think of LT as the point at which your legs start to burn. Elite age groupers and pros can perform at this level for the Olympic distance and even the Half Iron distance. The rest of us will crash and burn if we try to maintain this level of effort for that long.
For the Olympic and Half Iron distances, if you are a typical age group athlete with some experience you will want to keep your heart rate at least 10 beats per minute below your LT for the bulk of the bike ride. That means your average heart rate will be more than 10 beats lower due to time spent coasting or braking.
The second part of the plan covers the last 2-4 miles of the bike. During this time you should BACK OFF. Increase your cadence by spinning an easier gear. The easy spinning will help loosen your legs for the run. Don't worry about the other riders hammering up to transition. You'll most likely see them again a short distance outside of T2 as you pass them smiling. Take this time to mentally run through your transition routine, rack location, etc.
Improve Your Running Efficiency
I'm going to focus on only one aspect of running efficiency since I think it is the most important aspect coming out of transition. Cadence. Most of us overstride. The long loping strides make running off the bike even harder.
While training and racing focus on taking short quick strides. Aim for 85-90 cycles per minute. That's 80-90 strides per leg per minute. In order to maintain that cadence and not burn out, we are forced to shorten our stride.
It can take quite a while to make stride changes (six to eighteen months). Start now while you are building your foundation.
Another thing to keep in mind when starting to run out of T2. Ease into it! Start off 30 seconds/mile slower than your goal pace. Keep those short strides and after a half mile or so you'll be in your groove.
Hope that helps, Phillip. Best of luck with your season.
Anyone who has done a triathlon (or duathlon) knows the awkward feeling when trying to run after biking. Your legs are still trying to go in circles.
There are three main ways to improve your running out of T2:
- Practice running after biking;
- Developing and executing the right plan on the bike; and
- Improving your running efficiency
Running off the bike is a skill, just like sighting in open water, or bike handling in the aero position. In order to master the skill of running off the bike you must practice running off the bike.
Many training plans call for bike to run workouts (bricks) every other week. Typically these are a moderately long bike ride followed by a 20 to 40 minute run. These bricks are a good start to getting your body used to running off the bike.
To truly develop this skill more sessions of running off the bike are required. Additional shorter runs after many of your bike rides will help you develop the neuro-muscular pathways to make running off the bike second nature. It only takes a 5 to 15 minute run after many of your rides to help your legs adjust.
Develop and Execute the Right Plan on the Bike
Now it's race day and you've practiced running off the bike and feel like you've got it down. You mount your bike out of T1 and hammer your way through 15, 22, 56, or 112 miles, all the way to the dismount line. Slip on your running shoes and wobble out of T2. What the heck happened?
You've trashed your legs to the point where no amount of prior practice is going to make running off the bike comfortable. That's why you need a plan.
A large part of the plan is knowing how hard to ride given your level of cycling fitness. The longer the ride the more important proper pacing becomes.
Most athletes can complete a sprint triathlon pacing at or above their lactate threshold (LT). There are a variety of ways to measure LT, but to try and keep it simple, think of LT as the point at which your legs start to burn. Elite age groupers and pros can perform at this level for the Olympic distance and even the Half Iron distance. The rest of us will crash and burn if we try to maintain this level of effort for that long.
For the Olympic and Half Iron distances, if you are a typical age group athlete with some experience you will want to keep your heart rate at least 10 beats per minute below your LT for the bulk of the bike ride. That means your average heart rate will be more than 10 beats lower due to time spent coasting or braking.
The second part of the plan covers the last 2-4 miles of the bike. During this time you should BACK OFF. Increase your cadence by spinning an easier gear. The easy spinning will help loosen your legs for the run. Don't worry about the other riders hammering up to transition. You'll most likely see them again a short distance outside of T2 as you pass them smiling. Take this time to mentally run through your transition routine, rack location, etc.
Improve Your Running Efficiency
I'm going to focus on only one aspect of running efficiency since I think it is the most important aspect coming out of transition. Cadence. Most of us overstride. The long loping strides make running off the bike even harder.
While training and racing focus on taking short quick strides. Aim for 85-90 cycles per minute. That's 80-90 strides per leg per minute. In order to maintain that cadence and not burn out, we are forced to shorten our stride.
It can take quite a while to make stride changes (six to eighteen months). Start now while you are building your foundation.
Another thing to keep in mind when starting to run out of T2. Ease into it! Start off 30 seconds/mile slower than your goal pace. Keep those short strides and after a half mile or so you'll be in your groove.
Hope that helps, Phillip. Best of luck with your season.
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