Cadence

Getting back into the swing of the things this year and trying to dust off some old tricks along the way. It’s always amazing to me the stuff we swear makes us faster, but then stop doing.

For me one of the key ingredients to my success is easily run cadence and turnover. Don’t get me wrong, we all need to focus on cadence, but some runners do it more naturally than others. I am one of the “others” in this case.

The last couple weeks I have made sure to watch my foot pod numbers on my Garmin much closer. You can see in the screen shot below how the average pace per week is directly inversely related to my cadence. When cadence goes up, speed goes down, and vice versa.

I have all my athletes self-monitor run cadence. There isn’t an athlete I have worked with that hasn’t experienced quick gains by doing so yet it is one of the easiest things for me to start to ignore.

If you look at the 2 charts below you will see that one is a weekly look. It takes into account all the runs for the week as well as times I wore my foot pod. If you think about how hard it would be to drop 15 sec a mile on average in just three weeks based on pure fitness, it would take a lot of work. This was just my focusing on technique and skills.

 The other chart is showing my daily runs, which at times I forget to wear my foot pod but it shows you in more detail how important cadence is.

 

Performance Tests

I have been working with Robbie Ventura and Vision quest over the past year. We have been helping each other and our athletes and while some see us as completion, I guess Robbie and I just don’t see it that way. Both of us run successful coaching businesses in the Chicago land area and both have a passion for helping athletes anyway we can. So if we share information, and even help each other’s athletes we see that as an overall win for everyone.
In that spirit I have recently asked Robbie for some help with my own cycling. I have felt in the past 12-18 months my cycling has hit a stagnation period in which some of the same tactics were yielding fewer results. I needed a new set of eyes on the situation and advice. I trust Robbie’s opinion as he has had a lot of success helping both cyclists as well as triathletes.

A great example of the above two points. I coach John Naab, who is also a VQ member. The relationship works quite well as he benefits from both influences. In the last year I have helped him shave MASSIVE time off his overall Ironman and 70.3 race times putting together the complete plan, however with VQ’s help he is also one of the sports best cyclists. Chris Mewes is another VQ athlete who can simply rip the legs off any triathlete I know.

I wanted to get some of the same advice these ubercyclists were getting – so I went right to the source.

I decided to do the full performance testing package to let RV really get into my cycling background and physiology. I went to VQ Highland Park . When I walked in the place was quite, Robbie sat in his office like the Wizard of Oz waiting for the next Tinman to come in asking for a new heart. Unfortunately I was the Tinman this day. HA!

We started with all the basics. Questionnaires which included sleep patterns, blood pressure, weight, diet, self-evaluation, and embarrassingly even body fat composition. After lots of explaining that I was in my off season, he finished all those measurements. Lucky for him I was giving him a lot of low hanging fruit to point out. LOL!

We then went into the gym which I wasn’t entirely ready for. I should have had a clue when I came out in my cycling gear and he told me to grab my running shoes. He did several strength evaluations, flexibility, and range of motion tests. What was even better was while he was testing me he took the time to explain to me why those tests were specific to cycling, holding aero position, and producing power.

Once finished with all of these items we moved to where the real work began. I got on my bike ready for the test. While I was ready to impress, RV wouldn’t start the test until he just did a look over of my fit, how I sit on the bike, cleat position, and everything he felt effected performance. Not only would he check these things, but he also did a great job explaining to me why he was looking at each thing, and how minor adjustments would affect how I feel on the bike, and issues to look out for and in the event I experience any of these things, how to adjust.

Lucky for me, my fit was pretty good. What I think is cool is I fit this road bike mainly on feel and when he actually put a tape measure to it, I was within .2cm of my seat height. It’s always amazing to me how in tune with your bike athletes are.

When the test started we did the blood lactate test which included steps up in wattage while tracking my RPE and blood lactate. Without boring you with the actual protocol we established my LT right now and more importantly my weaknesses. He gave me some advice I thought was in valuable for things I could incorporate into my schedule to significantly not only increase my cycling performances, but also my runs off the bike.

What I liked was it wasn’t just “you should ride easier” answer. In fact he thinks most triathletes do not ride hard enough! That is very dependent on ability and you need to make sure it applies to you. We talked about high end training, ways to give myself more range, and eventually push my power to weight ratio up. All good stuff.

I will spend some time now talking with Ryan Bolton, my coach for 2013 and see how we can best fit RV’s advice into the running, swimming, weights, etc. When we start coming up with some strategies, I will try to post what we do or talk about them on our podcast.

I would say this however. Whenever you get what seems like good advice, if you are like me, and most type A personalities, all you want to do is go implement all the new ideas! Make sure you incorporate things at a measurable rate. This circles back to why I think VQ and TBC work well together for triathletes. I have multiple smart people looking at the situation for a few angles. Together I feel confident that the plan will be good.

For a few hundred dollars I think getting a performance test with VisionQuest is well worth it. If you decide you want to do this, here is the link. I believe so much in it that if you get this done, we will give new athletes 100.00 off coaching with TBC with a copy of your results. http://www.visionquestcoaching.com/  

Christmas Poem

My mother is a personal trainer in Georiga and does a piece in the loacl paper somewhat as a "Dear Abby". She goes by Fannie Fit for this. I thought her poem was clever!

Send your questions or requests for training to www.fanniefit@tds.net

 

                                                 Fannie's annual Christmas poem

 

                                                           Twas' the month of December

and all through the gym,

members feared tis' the season

when no one stays slim!

 

With the best of intentions

you spring from your bed,

while visions of partying

dance in your head.

 

"This year will be different"

you say to yourself.

"Those great bakery treats,

I'll just leave on the shelf!".

 

"I'll exercise daily

 no reason for stopping,

except… when I have

to go holiday shopping!"

 

Then suddenly at your door

there arose such a clatter.

Oh no! it's your neighbor

with her famous fudge platter!

 

The first of six parties

will take place tonight.

"I'll just use restraint,

sample food with one bite."

 

Upon entering the home

filled with holiday cheer,

 the next thing you know

someone hands you a beer!

 

You now spot the "lair"

where the food has been set.

OMG! it looks awesome,

 as your palms start to sweat.

 

Recognizable dishes

many known for their fame,

set your pulse rate to quiver

as you call them by name.

 

There's glazed ham, candied yam,

homemade rolls, "oh good grief".

Pecan pies fill your eyes

and "ah yes", that roast beef!

 

This is just too much pressure

 you're beginning to cave,

while the "foodies" around you

smack their lips and just rave.

 

As you sit in the corner

with buffet plate on knees,

your hostess approaches

"Try my brownies, oh please!"

 

The guests start to leave

as they 'waddle' about.

But you did it! Hooray!

You didn't pig out!

 

With a smile on your face,

you reflect on the night.

You've enjoyed smaller portions,

so the scale won't cause fright.

 

Food is now everywhere,

after all, tis' the season.

But you'll be just fine

if you eat within reason!

 

       Happy holidays! Love,

       Fannie

Cozumel Recap

Finally getting to where I feel well enough to write a blog entry.

I talk about  my experience at IMCOZ on our podcast that we just sent out today if you are looking for more details, but in a few words – the entire trip was bad. I got sick on the plane ride over, could literally feel it coming on. I barely made it through dinner on Thursday night before the race then slept about 13-14 hours that night, followed by 2 naps the next day. It was awful. I was trying to get cold and flu remedies in Mexico without any idea how to communicate to the pharmacists what I needed.

Starting the race I felt OK, but by 50 miles into the bike I could tell my body was just still not altogether. I tried to back off the last couple hours but it was no use. I hit T2 somewhat in shambles and the run was instantly bad. I decided to finish though with some encouragements from friends and families, and I am glad I did.

Lindsay said she was sorry for me having a bad experience but ironically I was OK with it. Sure I was disappointed, but you know what? I did everything I could to get myself as ready as possible for the race. I got sick and it wasn’t my day. Sucks but that is out of my control and I am not going to beat myself up about it.

I do feel like the new stuff I tried this season just wasn’t that good for me. I mixed it up in training and even though I would question the methods at times felt I needed to give them time to set it to see the effect. It wasn’t that the training plan was bad by any means, just never clicked for me.  I am going to make some adjustments to that and get things more in line with what I feel I need.

I would love to become a better runner so will target an early spring half marathon and give that a solid go. I like doing the half because it translates in many directions. Endurance needs to be good, but so does speed and strength. Additionally it doesn’t require the down time a hard marathon does.

Going to be working on my run with Ryan Bolton this winter and I am super excited to learn from such a great running coach.

Death Valley Camp 2013

http://www.active.com/triathlon-camp/death-valley-ca/death-valley-camp-2013

Brief Description

Camp Overview: This camp is designed to be a season base building and technique camp. Athletes will fly into Vegas and drive to Death Valley (approximately 2 hours). Furnace Creek Ranch is located in the National Park and stands alone in the middle of some of the best ridding in the US and is also located at the base of Dante’s Peak, a Mt. Lemmon type ride and recognized as one of the best climbs in the country.

Day one in Furnace Creek Tentative Schedule

TENTATIVE CAMP SCHEDULE:- Tuesday Feb 5th Arrive, Short ride run and or swim as time allows

Day 2 tentative schedule

- Wednesday Feb 6th Swim: Technique session in am and workout Bike: Dante’s Peak 30 mile climb from -500 ft. to over 5000ft!!!! plus optional additional ridding Afternoon run and drill session 75-90 min or your choice.

Day 3 Tentative Schedule

- Thursday Feb 7th Swim: Workout participant’s choice Bike: Artist Loop 1-2 times for a 3 hour ride Run: 75-90 min

Day 4

- Friday Feb 8th Swim: Workout participant’s choice Bike: Ride to Scottie’s Castle Century with about 2000 ft. of climbing.

Day 5

- Saturday Feb 9th Swim: solid workout Bike: Team TT TRAVEL TO LAS VEGAS OPTIONAL RUN IN VEGAS on Sunday

Day 6

- SUNDAY Feb 10th Swim: Solid workout Run: The Las Vegas 70.3 course

Additional Information

We will spend Tuesday – Friday night in Death Valley and then travel to Las Vegas Saturday night. We can add a night out if campers want but will wake up and run the Las Vegas 70.3 run course and have a swim. The entire camp will be SAG supported and we will have a mechanic on hand every day. There will also be TrainingBible Coaches on had daily to run workouts as well as answer your questions and provide personal instruction, all this plus many more additional benefits listed below. Camp includes:- Adam Zucco and other TBC Coach on hand for all questions- Running drill sessions- Swim Drill sessions- 1 BBQ dinner in the Death Valley - Coached swim workouts and instruction- SAG support on all the rides with water and nutrition provided if needed- Mechanic on hand for the entire camp for (assembling and packing) bikes and issues during camp- Clif Products Accommodations: HOTELS: (All campers will make their own accommodations) In Death Valley you need to make a reservation at FURNACE CREEK RANCH. ALL CAMP ACTIVITIES WILL START AND FINISH HERE. Cost for the Rooms are $135-$219 / night http://usparklodging.com/deathvalley/deathvalley_furnacecreekranch.php?gclid=CP2177DCvrMCFS6CQgodzwMAyw phone - 1-866-315-2980 THERE REALLY IS NO OTHER PLACE TO STAY. SO DO NOT DELAY REGISTRATION. In Las Vegas the group will be staying on Saturday night at: GREEN VALLEY RANCH RESORT | 2300 PASEO VERDE PARKWAY HENDERSON, NV 89052 | HOTEL RESERVATIONS: 702-617-7777 | BOOK ONLINE Room rates from $320-360 or book a surrounding hotel. There are a few there to choose from. Green Valley is located on the Vegas run course and next a nice community pool. TENITIVE CAMP SCHEDULE:- Tuesday Feb 5th Arrive, Short ride run and or swim as time allows- Wednesday Feb 6th Swim: Technique session in am and workout Bike: Dante’s Peak 30 mile climb from -500 ft. to over 5000ft!!!! plus optional additional riding Afternoon run and drill session 75-90 min or your choice.- Thursday Feb 7th Swim: Workout participant’s choice Bike: Artist Loop 1-2 times for a 3 hour ride Run: 75-90 min - Friday Feb 8th Swim: Workout participant’s choice ike: Ride to Scottie’s Castle Century with about 2000 ft. of climbing. - Saturday Feb 9th Swim: solid workout Bike: Team TT TRAVEL TO LAS VEGAS OPTIONAL RUN IN VEGAS on Sunday- SUNDAY Feb 10th Swim: Solid workout Run: The Las Vegas 70.3 course

Pic from Tririg.com of Kona 2012

This is the kind of stuff I am talking about. It is so hard to compete against people willing to do this. If you are coming up on a group like this, which I did, the effort to pass them is huge as you have to pass them all, but then to stay in front for long enough to get away can kill your race.

Ive seen some say they were happy to take the penalty for the added benefit, I personally dont get it. If this is how you want to race, there is something called ITU, or Bike racing - Enjoy. As a profesional coach I feel we have an added responsibility to try to race as clean as possible, and encourage our athletes to do the same.

In 2009 Scott Iott was 8th in the AG with 9:30. that would put you in about 25-40th place now. Cyclists willing to dope, people willing to draft, its all cheating. It really is too bad.

Hawaii Recap 2012

The last year few years at Kona have been a lot more mild than normal, I think this year made the score a bit more even. This was one of the hardest years I have seen in Kona having been there 8 years in a row (6 to race). I know the temp according to my Garmin was 96 degrees, I am not sure about the wind speed, but I remember laughing in the car the day before when they were warning drivers about high winds on the highways. It was windy.

Pre-race stuff was pretty awesome this year thanks to Mark and Sue D. They provided us with a place to stay less than a mile away from the King Kam Hotel in a gated community, right on the ocean, yet out of the craziness that is ground zero on Alii Drive.  I will always be grateful for them providing us that opportunity.

 The swim this year was by far the worst start I have ever had in Kona. I should have realized I was in a bad spot when a jelly fish the size of a volleyball was floating in front of us. The guards on the surfboards were trying to lasso it with their safety vest safely out of the way before we started. The actual start of the race was chaotic in that the cannon never went off, and at some point we heard Mike Rilely yelling GO! GO! GO! Half of us were looking around like WTF, half were swimming, and combined with my inability to sprint, next thing I knew I was underwater struggling to get to the surface. It was actually pretty scary. It felt as if I was swimming in air, meaning  my arms felt as if they were simply not grabbing anything but air, even underwater. Before I knew it, I was spit out the right side, on the buoy line which pissed me off as I knew that meant I had to have just swam 100-125 meters to the side. Once in clear water I started to move up which did for the rest of the swim. Sounds great but it meant I was faster than the people I was with and I totally missed a group. I still have yet to figure out the trick to Kona swim starts I have to say. I ended up swimming 59 min which is a few min off my best there. I told myself, not to panic, it is what it is and not try to over compensate for the loss on the bike.

 The bike this year was a bit unusual as well. Because of the bad swim, I had a lot more people than normal out in front of me and it was very hard to not panic and try to move up quickly. 2011 I wanted to bike aggressively and I paid for it on the last 40 miles in to town, as well as the marathon. I wanted to move back to a more conservative approach like I executed in 2010 when I went 9:16. That plan was to ride steadier throughout and make a move on the climb to Hawi, as well as be strong in the last 40 miles. I averaged 238 watts for the first 2:35 with a 270 watt climb up to Hawi. That was not as strong as I rode the last two years but because the conditions were so much harder than previous recent years and I didn’t want to limp in again, I thought I would be smart by staying even on a tough day. The packs out there were large and very hard to deal with. Trying to pass 15 people just to have them 1 at a time re pass every time you would go to the front left you with only two choices:

1.       You could go way beyond your plan to pass then make it super hard from them to cling on

or

2.       Drop all the way back and off the back or risk being a drafter, which is something I never want to intentionally do.

It became very frustrating. Many people had no problem just drafting and continuously looking over their shoulder to see if draft marshals were coming. To me, it isn’t the intent of the race, that’s my choice and I am OK with the results of my decision. My power the last two hours was just under 225. Part of this was strategic; some was because I had to go to the bathroom several times which required me to stop pedaling to complete the task.

Additionally I had a slow leak on my front tire so it became harder to maintain speed on the bike, but was still better than stopping to change the tire I think.

 Transitions- Looking back, I gave up about 5 min in transitions I think, but the severity the day brought combined with my pre planned strategy to take T2 easier would pay dividends on the run. I still think it did.

 I wanted to control my run. This was how I was defining success internally going in. This is also the reason I biked conservatively. I wanted to prove to myself I could be a solid consistent runner at Ironman. My thoughts were if I could continue to put 3:20 runs in or better I could then continue to stretch bikes. I ran 3:26 on a day everyone seemed to run 10-15 min slower so I was very happy with the run. I went 1:41 for the first half, and 1:45 for the second half. I almost even split the marathon which I believe is very hard to do, especially in Hawaii.

 I ran steady for the first 2:30 picking up the pace actually from the top of Palani to the energy lab. Once in the lab I tried to regroup and come out stronger. Fact is, I didn’t. I stayed steady until about 23 miles then really started to fade but was able to hang on till the end. I was able to run Palani as well as then hill out of the Energy Lab fully (less the aide stations) which is a sign to me that I paced the day well.

 Looking back, I think I was a bit conservative, especially on the bike. It was a conscious choice however and one I will have to revisit it to decide if I want to do that again or not. I have nothing to complain about because I was able to execute my plan, right or wrong, and how fit I was in order to execute. If you are able to do those things then what is there to be upset with? I had not cramping, nausea, diarrhea,  etc. I was able to go for it however I decided to that day and to me that is what it is all about.