Heart Rate Zone Training

Most athletes will admit that from time to time it is hard to monitor and maintain a specific intensity in their training. Many tools and technologies have been harnessed to gauge the level of intensity that the athlete trains at. Some of these tools or physiological metrics are more scientific than others. Some of these tools require very expensive machinery and laboratory tests. A metric tool that I have found to be very helpful in my own training, and a useful tool in the training of the athletes I coach is heart rate zone training.

Mark Allen, a several time winner of the Ironman Championship in Kona, Hawaii is an evangelist for the heart rate training. He has authored numerous articles and books about the subject area of heart rate and training zones, and could be considered one of the foremost experts in this area. Most of the methodology that I use when designing a training program is the very same philosophy that Allen teaches in his own coaching and writing. I found an article that was written pretty recently by Mark, discussing the topic of heart rate zone training. http://www.duathlon.com/articles/1460At

Let me put a disclaimer on this article, in that heart rate can be variable considering ones age, health condition, level of athleticism, and wellness (sick or ill). Heart rate can also vary by sex, week of menstral cycle, weather conditions, and other implications. Heart rate monitoring must be conducted within the framework of safe medical clearance as well as consideration for any extenuating circumstances. I hope you enjoy this article. Please feel free to contact me with questions or comments.
All the best,
Coach K

Mid-Season Assessment

For many athletes, mid-season can be a frightening and frustrating time of reflection and hopefulness. For the typical triathlete, the first race is under the belt and still a few triathlons remain in the summer schedule. At this point many triathletes have a clear idea of what they did right and what they did wrong, in their pre-season preparation. Although you may be regretting having skimped on your base training, or those hell-ish anaerobic threshold workouts your coach had on your training plan back in May, you may still have what it takes to pull off a good race by season's end. Here are three ways to keep your fitness strong to the end this summer's endurance racing season.

1.) Make sure that regardless of your training load you are allowing yourself ample recovery and rest (sleep!!!). One misconception among novice endurance athletes and masters alike, is the idea that the harder one trains the faster and stronger a racer one will be. Althoug this has some merit, it is in the recovery phase that one's body recharges and rebuilds itself from hard effort and thus becomes stronger and fitter. I can remember being an elite junior cross country skier...and seeing all of these 30 and 40-somthings thrashing their way around the trail system at the local regional park for hours and hours. We used to have a running joke about these people amogst us junior olympic development athetes: 'they trained to race, but they raced in their training!' Somehow these middle-agers would beat their bodies and then when the competition came, they were beat and had nothing left. Don't be one of those fools! It's not what's left on the trails or road in your training set, it's the one who leaves the fastest time on the clock on competition day.

2.) Nutrition is the way you allow your body to perform in the way it was made to. Our bodies are complex and magnificent machines, but like all machines they need the right fuel and groomings to work at top shape. Simple elements to a complete nutritional regimen include consuption of a balanced meal with all parts of the food pyramid. More specifically, one should be concious of how many vitamins and minerals they are consuming and making sure to properly hydrate before, during and after training sessions. Here in Minnesota we often get a sterotype for having unbearable winters, but to those not-native or unfamiliar to Minnesota climate, it may come as great surprise to know that we can get some exceptionally hot summer days. This past week we had several days with heat indexes close to 100 degrees (F). Making sure to have not only proper amounts of hydration, but also a good electrolyte balance is key to making sure that the hydration will keep your body using the water and minerals properly. In addition to hydration one can also improve training effectiveness and efficiency by consuming a healthy amount of free-radical fighting anti-oxidants and also a good amount of Omega-3's. Top coaches and nutritionists for elite and olympic triathletes focus on a complete diet with balance of healthy foods like veggies and complex carbos, healthy fats, fibers, and moderation in sweets.

3.) Although it is a perannial ideology of my coaching practice, I can't stress enough, the importance of balance in lifestyel and training for endurance sport! There are only short seasons to enjoy, such as children that grow-up quickly, early stages of relationships, and helping those in need. Make sure that to keep a out-look on life that isn't too narcissistic in nature, just focusing on oneself, the training regemin, and making sure to stay on course towards fitness; life is about so much more than having a top 5 age-group finish at Heart of the Lakes Triathlon or beating your neighbor at the next 5Km road race. Keep balanced! If you think you might be losing perspective on things, ask those around you that know you and are closest to you. What are they saying?

Well, not all seasons are alike. Although things may have turned out much different that you'd expected-maybe amazingly well for the better, and maybe not so much, have hope, keep perspective in mind, and keep a focus on these three simple elements to the rest of your season. May it be one filled with fun, family and friends!
-Coach K

New:Mayo Clinic Strength Training Videos

The Mayo Clinic has just released a web collection of strength training videos. From the pioneers in innovative medicine comes a collection of videos to show you how to do every move correctly. Click here.

Conquering the Swim: 5 Essentials

1. Get in the pool early and often. Many people wait until the last few weeks before their big event. This is not so wise. One of the most common comments that I get from my athletes, pertaining to swim training, is the more often they are in the pool, the more comfortable they feel in their race. If you can get in the pool 2-4 times per week. Three sessions per week is a great start. I often have my athletes dedicate one workout to mostly intensity, one workout to mostly technique and distance, and one workout to follow a strength routine-I will explain later. Getting in the pool earlier in the season helps you maintain a relaxed training regimen. At the pool that I coach at, I will typically see an increase in out-of-shape middle aged men doing some combination/medley of freestyle, doggy paddle, breast stroke in the pool around the mid to late weeks of May…Hmmm maybe untrained duathletes hoping to make it in their "first triathlon." Save the stress, save the pain, and save the anxiety of nearly drowning in the open water-get in the pool and do the yards earlier in the season!

2. Have a swim/triathlon coach critique your stroke. Triathletes can be very meticulous people, but that doesn't mean they can always self-analyze your stroke. Get another pair of eyes to watch your stroke, or better yet, have a triathlon coach take a look at your swimming. My athletes get video analysis with the coaching that I provide them so that they can hear what I am telling them to do, but then they can also see what I am referring to; in doing this, my athletes not only improve their own stroke, but they become more educated athletes as well.

3. Design and implement a swim-specific strength routine. Most triathletes come to the sport with a deficient in the swim. Resultantly many of these athletes either have insufficient upper body strength or they have a disproportionate amount of upper body strength. Several of the athletes I have worked with come from running and bicycling backgrounds. Their upper body strength is minimal. Focusing on a swim-specific strength routine that targets the right muscles can help them adapt to the swim much quicker. Setting up a strength routine is not rocket-science, but it can help to have some guidance. Back to the strength-then-swim workout I mentioned above-due to the muscular strength insufficiencies, I find it very helpful to do a strength session and then immediately follow it with a short low intensity swim set. This could be as easy as a 500-1000 free swim with a bit of technique work. Anything to get those muscles stretched out some so that the blood can deliver the needed nutrients for muscle recovery. PLEASE NOTE: I have a couple athletes (all men) that are too bulky on top. This is due to long hours "pumping iron" and other manly things like that. Just remember if you are built like a brick you will likely slide through the water as such! Keep away from the 'roids and remember this isn't a Mr. Universe pageant!

4. Get out in the open-water; no flip-turns in triathlon! Many athletes work tirelessly in the pool throughout the prep, base, and build phases of their season, but neglect to get out in the open water and practice their newly found fins in the murky weed infested aquatic environment known as "lakes." Swimming in open water can cause many novice swimmers to panic and stress-out. Many triathlons competitions are hosted on lakes with murky, weedy, and smelly water bodies. Although it may seem weird, I advise my athletes get in the lake you will be competing in and actually taste, smell, and look at the water you will be swimming in. All of these senses will be engaged when you are racing and it is better to know what the water tastes like in practice than when a wave unexpectedly washes over your head and you cannot breath; better to smell the water in practice than when you get a nose full of water in the race…and so on. Sometimes these sensations can cause panic and paralysis for the beginner or quasi-phobic swimmer.

5. Lastly but most importantly: swim safe. Don't be an idiot and go swimming for your first open water practice swim on a lake with no one around and no form of flotation. Swim at a pool with a lifeguard-if the pool doesn't have a lifeguard don't swim in it. There are several fitness facilities in Minneapolis (I won't name names) that do not staff lifeguards to watch the pool during low-traffic times of the day; not only is this unsafe, but it's also a display of how much they care for their members! You aren't Michael Phelps, we both know this, and seriously who plans when they are going to have some kind of life-threatening emergency anyway!

Have fun, swim fast, and if you don't know how to swim contact me and we'll get an appointment set-up!

~Coach K

Cadence & Cycling

First off, I want to apologize for not publishing the article I had promised a few of you about 5 Tips to Conquer the Swim I assure you that it will be on the blog soon; there are a couple videos that I hope to include and I am having some difficulty in finding.

I wrote a workout for an athlete of mine and had specified that I wanted her to ride at a " high cadence. " I didn't go into any further details-oops! I got a call from her, as she is a very dedicated and thorough athlete, and realized that I had not specified what I meant by " high cadence." In saying this, I want to give a brief history of where the sport of cycling (and triathlon) has come over the past 20 years, and then give you a link to an article written by a cycling-specific coach, who gives a great deal of verbiage, and might I say -great information, on the topic of cadence and cycling. I have also included research associated with this topic.

Over the past 20 or so years the cycling community and it's currators have altered their views on the cadence at which a rider should pedal to gain maximum power and efficiency. This change has occurred mostly in part to the scientific research that physiologists have been able to conduct with new technologies and procedures, not available to physiologists decades ago. Several studies including those reported by the European Journal of Applied Physiology and The International Journal of Sport Medicine. Studies have found that for most athletes, maintenance of a slightly higher cadence (95-105 rpm) will yield greater overall returns in power over the duration of an endurance workout, with less overall muscle fatigue to the muscles utilized.

Although these studies are not applicable to all athletes, taking into consideration different physiques, length of legs, body mass index and other factors, this trend can be seen in the likes of Lance Armstrong, and many elite triathletes competing at the World Cup level. Be sure to talk with your coach or trainer about changes you are making to your technique in any discipline. Happy spinning, and hope to see you on the road soon!
-Coach K

References:
Coach Levi article
Cadence on Cycling Time-Trial Performance.Citation Only Available By: Watson, G.; Swensen, T.. International Journal of Sports Medicine, Apr2006, Vol. 27 Issue 4, p296-300, 5p, 1 chart; (AN 34610365)

Database: Academic Search Premier> Mined on 9 February 2010
Citation Only Available By: Leirdal, Stig; Ettema, Gertjan. European Journal of Applied Physiology, Aug2009, Vol. 106 Issue 6, p799-805, 7p; DOI: 10.1007/s00421-009-1087-5; (AN 43468014)

Database: Academic Search Premier> Minded on 9 February 2010

What I am reading...

I am adding a semi-regular column to my blog called "What I am reading" for those of you who are book worms or those of you who ought to be book worms and need ideas for books one should start with!

The book I am reviewing/reading this month is called Strength Training for Triathletes by Patrick Hagerman Ed D, published by VeloPress, a division of Competitor Group, Inc. The book boasts over 75 exercises to build muscular endurance and power, and the sub title of the book is 'A sport-specific program that will improve efficiency and performance in just 3 weekly workouts.' The book is divided into three parts that focus on the scientific background and premise for philosophy of training, how to prepare for the program, and the exercises themselves.

In the first section Hagerman discusses the difference between strength training and endurance training. He juxtaposes the admonition and purpose of training for a bodybuilder vs. Olympic lifter vs. specific-sport strength builder. Hagerman also discusses the difference in format of a training session and how a specific-sport strength workout will look in comparison to other strength routines. Lastly he discusses the way that the specific-sport strength routine progresses.

In the second section the author outlines the components and preparation necessary for designing and implementing a strength program. This includes equipment and tools, the format of the individual strength session, how to choose the right exercises and a variety of sample training programs.

The last section of the book outlines the various exercises that a triathlete would use in her strength training regimen to target muscle groups that are utilized in the sport. Most of the exercises are non-machine exercises that can be performed with little more than a fit-ball, a weighted medicine ball, and some light dumbbells. This is especially brilliant for those athletes that do not want the added expense of a gym membership in their budget.

What I like best about the book, aside from the excellent content and tremendous ideas, is the authors tone and writing style. Dr. Hagerman writes in a very easy to read, smooth tone, and gives wonderful analogies and anecdotes to explain the principles and concepts he includes. The book retails for $21.95 (USD) but can typically be found for far less on Amazon.com or other online book sellers.

Balance: the Art of Prioritizing

On Saturday, my wife and I brought home our first child. She was born on December 1st and she is the cutest thing I have ever seen. We got home to an empty house; Ole, our one and half year old black Labrador was at my parent’s house while we’d been at the hospital. In the quietness of our vacant house, I was reminded of the seasons leading up to this new season of parenthood. I was reminded of the season before my wife and I got married, the season of being DINKs (Dual Income No-Kids); although each of these seasons has brought a very new and wonderful change they each have posed a new level of responsibility and commitment to life. We are faced with the choice of prioritization and balance at every turn in the road. What will be of most importance? Who will have priority in my daily schedule? Which activities will make it to the top of the to-do list? At the root of each of these questions is the idea of priority and decisions of what is most important.

Although most of my closest friends, colleagues and family would be able to guess pretty easily what my highest priorities are, I will not give you my recommendations for what you ought to list, but I do think it is an important enough topic that every athlete ought to think about as they look at the here and now, and the future. In the last year I have read more articles, comments, and editorials about balanced living in triathlon periodicals and websites than ever before. Triathlete Magazine published an article in its November issue about “Walking the Tightrope” referring to the complex and challenging balance of life and training.

In my recent article on Reflection, I offered an exercise, for your self-assessment, on how you as an athlete are doing in your training, how you’ve done, and what you might plan to do in the future. In this exercise I purposefully asked how you’ve involved others (and how you might) in your training. This was done as no accident. Often times athletes see training and family as antagonists. When one is doing well, likely the other is not. This is one of the large misconceptions about the multi-sport life, “Aw, I could never do a triathlon, I am just too busy with my wife and kids….” This ideology of mutual exclusivity is trite. I argue to reason that involving your family in your training will actually make it more profitable and fulfilling. I can remember many times that ‘dad’ would take us kids out on training sessions with him. Whether he was dragging us in a sled behind him on a cross-country ski workout, strapping us into the seat on the back of his bike, or pushing us along in the stroller on a run, these were fond times and cherished memories. Be creative and think outside the box.

As endurance athletes, we are no strangers to the concept of periodization. In a nutshell the term essentially means to break down our training season into periods or segments so that we focus on specific incremental objectives, in a certain succession, so as to meet or exceed an end-goal. In the same way we plan our training and race season, so too we need to think about the goals that we have in our non-sport life and try to plan a strategy for meeting those goals. Maybe that means intentionally planning a daddy-daughter date on Saturday afternoon to purposefully spend time and invest in your daughter’s life; wouldn’t that be an appropriate training phase for the objective of cultivating and maintaining positive communication lines with your pre-teen daughter? How about planning a weekend camping trip with your buddies from college, wouldn’t that be an investment into the relationships you’ve grown and the relationships for which the tough times in life will inevitably be supported upon? Maybe it’s the investment in your marriage through purchasing your spouse a bicycle or trainer so that long rides can be spent together. These are just ideas and certainly not specific relationships that might find their way to your top 3 priorities.

Balance is not something that comes naturally for most people. It is something to think about, work at, and invest in. Balance takes careful thought regarding what is most important to you, and how you will allocate time, energy and finances to support that priority. If the proverb we reap what we sow is true, then all of us could benefit from meditating on what we’ve prioritized and whether what we’ve spent out life’s time and energy on, will leave a worthy legacy.