Question for the Coach:

Dear coach, when I swim I feel like I have to kick very deep (big kick). I was told to try and rub my toes together but if I try to do that I feel like I am going to drown. I do not understand why I am so off balance. Any thoughts?

Answer from Coach Dave:

The kick has two primary functions in freestyle swimming.  It provides propulsion and it is the foundation for the rest of your stroke (rhythm, rotation, and stroke rate).  You should develop a kick that is propulsive but, more importantly, sets the pace for your entire stroke.  If you kick with very long and deep strokes, the amount of time you take to kick a cycle may be slowing your entire stroke down.  That will keep you from swimming to your potential.  Learning a comfortable and efficient 6-beat kick is a great starting point for most swimmers and triathletes.  If you take the time to develop a great kick, it will be a lot easier to maintain balance in the water and swim faster using less energy.

Use the following drill to test whether your kick is propulsive.  Place your hands against the wall with your palms flat (don't grab the gutter).  Begin kicking with your arms extended and your face in the water (superman position).  If your palms don't stay flat against the wall, your kick isn't propulsive.  To correct your kick, rotate your knees inward until your big toes touch.  Then slowly rotate your knees back toward neutral until your toes are not rubbing and your palms stay flat on the wall.  Kick using your glutes and quads with relatively straight legs.  You'll have to experiment a bit to find the right position for you‚ different for different swimmers.  Having an experienced coach watch and correct you is a big benefit but you should feel it connecting when you have it right.  Your heels will break the surface and your palms will stay pressed against the wall.  Once you have the right position, you can experiment with different depth, frequency, and intensity.  As long as you stay pressed against the wall, you're probably doing it right.  Take a look at this video to see the drill in action.

The advice you received about rubbing your toes together is just the starting point out the final outcome.  Each time your toes hit each other, it messes with your overall stroke cadence and that is likely why you feel off balance.  So take some time to perfect your kick.  It may come quickly but if it doesn't, be patient and continue to work on it until it's natural.  Without the proper foundation of a properly executed and propulsive kick, it will be tough to improve your overall stroke and feel comfortable in the water.

To contact Dave with your swim question, use the link below. 

Question for the PT:

I am a seasoned triathlete and competitive in my age group in the Sprint and Olympic Distance.  I train hard and regular and I try to train smart to avoid injury.  I have been following a training plan for a half marathon in November, but didn't really get serious on the longer runs until September.  I am one of those that it is VERY necessary to change my running shoes every few months to avoid pain in ham strings, IT band, or chins.  I have bad feet.  A few days ago, I noticed a snapping sensation on the side of my left hip when walking.  I haven't run since and I have been stretching and doing hip exercises such as leg lifts and hip circles.  I have also been rolling it on a roller.  There is no pain, but I don't want it to turn into something more serious.  I will try running in a few days.  Is it okay to run with this snapping if there is no pain?  Do you have any suggestions for me?

MaryBeth

Littleton, Colorado

Answer from the PT:

This "snapping" sensation is most likely your psoas tendon moving over the greater trochanter when your hip moves from flexion to extension a common occurrence in runners who do repetitive flexion-extension-flexion-extension motions. It is a very good sign that this is not painful! Usually it is a cause of the psoas muscle trying to overwork for muscles that aren't as "awake" when you are active. Typically, it is very important to reduce the stress on the psoas by increasing the other hip stabilizers sufficiently so that they can do their appropriate job at the appropriate time.  These muscles include gluteus medius and gluteus maximus. There are several good dynamic exercises you can do for these muscles.

In my professional opinion, the exercise that will give you the biggest bang for your buck is single leg squats. A few things to remember when performing this exercise is to squat like you are sitting in a chair you do not want your knee to go over your toe! Another cue I like to give my patients is that they should be able to see their big toe just inside their knee. This will help strengthen the muscle we want and protect the knee. It avoids what we call "medial-collapse" of the knee. I find that this exercise is the most functional for athletes because single leg squats are a part of almost every activity: every time you land when running you are technically doing a single leg squat! Other exercises that help those hip stabilizers are "fire hydrants" in which you are on your hands and knees in a neutral spine (think about keeping a glass of water on the small of your back) and lifting one leg like you are a dog peeing on a fire hydrant. To add more gluteus maximus into this exercise you can perform a donkey kick in which you are "stomping the ceiling."

It is best to perform all exercises in front of a mirror. Important for the exercises on your hands and knees is to make sure you aren't leaning on the leg that is stabilizing you. The mirror helps you see if you are having "medial-collapse" or if you are leaning over the leg (you will see that your stable leg will not be straight up and down in the mirror).

Lastly, CORE CORE CORE! Often times, the hip also gets injured because it works extra because the core is not doing its part in stabilizing as well yes everything is connected! Core is NOT just sit-ups and crunches. Research suggests that one of the best CORE exercises is the plank forward and side.

Best of Luck!

-Lisa Adams, PT, DPT

Altitude Physical Therapy and Sports Medicine

303-444-0378

lisa@altitudephysicaltherapy.com

Here's the corrected version:

From an increase in serotonin and dopamine levels to an improvement in joint range of motion, the many benefits of massage have been repeatedly proven. When massage, as human-to-human contact, is not an option, take matters into your own hands. While you won't get the same nervous system benefits, you can certainly ward off an injury and help a wound-up muscle unwind. As a massage therapist and coach, the following are the three key ways I recommend athletes roll to prevent injury. Rolling helps break up muscular "knots" which have developed from repetitive tear and repair of muscular micro-tears. Rolling also helps release the grip of muscle fascia (saran wrap-like tissue around our muscles and organs), thereby enabling the muscle to stretch more easily.

Foam Roller:
The number one tool I recommend athletes purchase is the foam roller. A small 2-foot length roll will cost you less than $20 and save you a good deal of money in physical therapy. Foam rollers will help you address several problem areas: the side of thigh (iliotibial band and tensor fasciae latae), quad muscles, inner and outer thigh (adductors and abductors), calves (gastrocnemius and soleus), glutes (medius, minimus, and maximus), and your back muscles (erectors, traps, latissimus dorsi, etc.). Be sure to roll over the area of concern for at least 60 seconds, at times coming to a complete rest with your body weight. Stretch the area after rolling to fully reap the benefits. Surf the web for a variety of ways to use the roller.

Balls:
The next time you are running by a tennis court, pick up a couple of stray tennis balls. They might just become your new best friends on that plane ride or your commute to work. They are great to sit on or place between your back and the seat. Roll when you're at a stoplight. Tennis, lacrosse, golf, or racquetballs: they reach the places a foam roller can't. Try putting two racquetballs in a sock tied off at the end to limit the space between the balls. Position yourself such that the balls are cradling your neck to address those smaller hard-to-reach muscles. Address both of your erector muscles on either side of your spine by lying supine (face up) and rolling on the sock of balls. For plantar fasciitis (pain in the arch of your foot), roll the bottom of your foot over a golf ball to help stretch out the fascia. If you are experiencing pain in the lower abdominal area of your hip flexor muscles (psoas and iliacus), try lying prone (face down) so that you sandwich the ball between the floor and your gut, to the left or right of your belly button, near the restricted area. Roll and rest. Because of the location of the psoas, often by releasing a tight psoas, you can alleviate low back pain.

Ice:
If you can't stand sitting in cold rushing water or it's the dead of winter, grab an ice cup and start rolling it over areas of concern. Our sore muscles respond more quickly to ice massage than a bag of ice thrown on an injury. The ice "squeezes" out the "dirty" blood in our vessels, thereby allowing "clean" blood to rush in and aid in healing the micro-tears. Keep some water-filled paper cups in your freezer. Peel the cup as the ice melts while rolling it over the sore areas. Your muscles will thank you in the morning.

Stay on top of your niggles before they spiral into nightmares involving pinched nerves and a compensating gait that causes another injury to develop elsewhere. It's better to roll than deal with rock-like knots in your muscles!

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Running is a popular sport and while most programs are modified to the beginner runner, more and more people are signing up for races as short as a mile and as long as a marathon. According to Running USA there were nearly 9 million road race finishers in 2007, a 5% increase from 2002. Unfortunately, with an increased numbers of athletes, there are also an increased number of injuries, mainly due to overtraining and lack of strengthening and stretching exercises.

As a massage therapist I often treated clients who complain that their IT band is tight. They pointed to the outside of their knee and described a dull, sometimes sharp, pain when they walked or ran for long distances. I told them that IT band is supposed to be tight because it provides stability to the lateral knee. However, it is not supposed to hurt.

What and where is the "IT band"?

IT band or Iliotibial band is a tendinous attachment for gluteus maximus and tensor fascia latae muscles. It runs on the side of the thigh and attaches the aforementioned muscles at the side and just below the knee joint.

How do runners get hurt and what can they do to avoid such injuries?

The pain on the outside of the knee is also known as iliotibial band friction syndrome and it occurs due to excessive rubbing of the iliotibial band over the lateral bony prominence on the femur (thigh bone)1. The main causes for the excessive rubbing are: downhill running, leg-length discrepancy, increased Q angle (angle between the thigh and the knee), thicker iliotibial band and iliotibial band that are excessively tightened due to shortened gluteus maximus and tensor fascia latae muscles.

Orchard et all1 studied the angles of knee flexion when running or walking at which friction most often occurs and found out that the angle is around or slightly above 30 degrees. They called this zone an impingement zone. 30 degrees is an angle where braking forces of gluteus maximus and tensor fascia latae are no longer active and as a consequence do not act as deceleration agents to prevent excessive rubbing of the band. In simple words, when the foot lands on the ground the gluteus maximus and tensor fascia latae muscles slow down the speed at which hip and knee flex. However, the slowing down mechanism is no longer in effect at angles during which the most rubbing of iliotibial band happens. Faster running and multidirectional sports are the best alternative after the acute stage of the impingemenet syndrome. The mechanics of the fast running and multidirectional sport such as tennis allow the knee to move quickly through the impingement zone.

Other ways to treat the impingement syndrome are anti-inflammatories, rest and avoidance of slow running. Static stretching also helps:

Some examples of static stretching are:

To stretch gluteus maximus lay on the floor, on your back, both legs straight. Inhale, bend one leg and pull it toward the opposite shoulder while exhaling. Hold for at least 1min while breathing slowly. Switch sides and repeat 2 times at least 2 times a day.

For tensor fascia latae lay on your stomach slightly propped on your elbows. Heels should touch each other; toes should face away from each other. Hold for 1 minute, 2 times with 30 sec rest.

To stretch the IT band itself: lay through the doorframe, left leg touching the frame at knee high. Bring the right leg across the body and place the heel on the doorframe. Knee must be straight and toes pointing toward the ceiling. Hold for 1 min and switch sides. Repeat 2 times.

Answers to commonly asked questions:

Is it all right to downhill running or no?

Downhill running is contraindicated with iliotibial band friction syndrome, especially in the acute stage when the pain is excruciating and only stiff-legged gait is tolerable. Choose multidirectional sports or shorter, faster runs on level ground instead.

Can I participate in running with IS Syndrome? 

Yes but only if running is pain free. Treat the problem before it gets worse. However, if you must run, a fast 5K race would be better than a slower ¬Ω marathon.

Does lifting help?

Strengthening exercises will improve overall running mechanics. In addition, stronger muscles will be able to tolerate faster pace running and fatigue later when compared to weaker muscles.

Can I do too much stretching?

My philosophy is moderation. Two sets of a minute of stretching per major muscle group at least two times a day should do the trick. However, make sure that your muscles are warm – stretch after an activity, after you have been in a whirlpool or after a hot shower.

Can a massage therapist help relieve the pain?

Yes. The right type of massage such as deep, slow stroking motions and incorporation of stretching would be recommended. Thai massage would also be an excellent choice.

Conclusion

Iliotibial band friction syndrome is a common injury in runners and can be caused by an array of reasons. Recovery depends on the underlying cause of the injury and whether the athlete is compliant with the treatment. Proper rest when the injury is acute, faster running speeds, stretching and strength training are some examples that would facilitate recovery. Iliotibial band friction syndrome does not mean an end to one's running career but it is a sign to reconsider the training strategy, for example, running volume, running mechanics, recovery, etc. If you are in doubt about any of the above we always recommend hiring a certified triathlon coach to help you with your training.

Martina Young, NMT, MA

USAT level 1 coach

Reference:

1.Orchard et all. Biomaechanic of Iliotibial Band Friction Syndrome in Runners.

Am J Sports Med. 1996;24:375-379

Saving time in transition can help your race in many ways. If you have a poor swim and you transition quickly, you will feel better and get your motivation rolling again. If you have a good swim and a good transition, you just keep that I'm having a good race' flow going. Many athletes tend to get down on themselves after a poor swim, and in reality most swim distances are incorrect, so unless you know you actually swam poorly, don't get upset over it. Move through transition as quickly as you can, and start making up that lost ground. Or if you are one of the few that leads the swim, get through T1, get on your bike and get out of sight from your competitors. Following are a few tips to help you transition quickly and smoothly during a triathlon. These are advanced techniques and require practice.

‍Transitioning from Swim to Bike:
‍During the last 200 meters of the swim, you should be kicking lightly if you are a triathlete that doesn't kick or move to a 4-6 beat kick if you typically use a 2 beat kick for the race. Your goal is to get some blood flow into your legs so when you stand up, it won't be such a shock to your system as the blood leaves your upper body and heads to your lower extremities. As you stand up, reach back and grab your wetsuit zipper and unzip. As you are running toward transition your wetsuit should be around your waist. Once you get to your bike rack, pull off one leg of your wetsuit by sliding your hands down around your ankles and almost pushing the suit off. After you have the first leg off, step on the other leg and pull your leg out. Now, you are free!After you put you on your glasses, put on your helmet, grab your bike at the stem and head out of transition. Your bike should be racked with the rear wheel toward the rack. This way, as you pull out of transition, you can see where you are going.

‍NOTE:
‍The best shoes for this are triathlon specific shoes that have one Velcro closure and have a finger strap in the back.Setting up your shoes on your bike for flying mount:Before the race clip both your shoes into the pedals. Lube the back of the heel with Bodyglide so that your feet slide in easily. Make sure your bike is in the gear you want it in starting out the race. This should be a relatively easy gear that you can spin. Once the shoes are clipped in, loop a rubber band around the strap in the back of the left shoe (If you don't have a finger strap you will have to be clever and somehow get the shoe to remain parallel with the ground.) and then loop the rubber band around the end of the skewer closer or quick release' (the skewer is the part of the bike you lock down once you put your wheel back on). Your left shoe should now be parallel with the ground. You can now do the same to the right shoe by looping the rubber band around the front derailleur or something you can hook the rubber band around without interfering with the mechanics of the bike. I tend to leave just the right foot dangling. It is high enough off the ground that your shoe will not come off.

‍The Flying Mount:
‍Once you have your bike off the rack and you are running for the dismount line, be careful of others and watch out for people who are not watching out! Run across the line and then take a leap into the air with your goal being to land on the inside of your right leg on the seat and slide down onto the seat. Do not, I repeat, DO NOT try to land your privates. This will cause pain, a lot of pain. Now that you have landed safely on your seat, flip the right pedal over with your toe and push down. Wait for the left shoe to come around, and then get your left foot on top of it.This will break the rubber band on the left side and you can now push down with both feet on top of your shoes. As you are moving along, look up and keep your eyes on the road. Work your toes and then your feet into your shoes and within a minute or two you are on your way.

‍Other comments:Some people will tell you that putting your shoes on in transition is faster and maybe for them it is. But in terms of safety and sliding across the pavement like you are on ice skates on your cleats, I would rather run barefoot. On top of that I am still of the opinion that putting on my shoes rolling along at 16-20 mph is much faster than putting on my shoes in transition. If you are someone who likes to run with socks on, you have a choice to put them on in T1, or in T2. Personally, I think it's too hot to bike with socks and if you are like me, then you should wait until T2 to put your socks on for the run. Most importantly don't try this in a race without practicing it about 20-25 times. This is free time on your competitors!

‍Bike to run:This will work best with Velcro closure biking shoes. As you are getting ready to transition onto the run imagine moving up a few places on transition time alone. It can be done and I'll tell you how!

1. Move your right foot to 12 o'clock and stop pedaling (yes, coast).
2. Reaching down quickly, undo the Velcro strap and pull it as far through as you can so it won't get caught in the chain ring (or flop back and close again) when you start pedaling again.
3. Spin the left leg up and undo the Velcro strap on that side.
4. Keep your momentum going by spinning a few easy revolutions.
5. Bring the right leg back to the top again and take your right index and middle finger and making a Y push down on the back of your right shoe, slipping your foot out in the process.
6. Once you pull your foot out of the shoe, let the shoe swing back and catch the shoe with your now free toes and place your foot on the shoe and use it as the pedal'. This is one quick motion, and don't get caught with the shoe on the bottom side or you will go tumbling down.
7. Next using your left hand, do the same to your left foot. Slip your left foot out and use that shoe as the pedal.
8. You should be within a few yards of the DISMOUNT line now. Take your right foot off the pedal (shoe) and swing your right leg back over the seat and you will have two legs on one side of the bike (the left). At this point you will balancing on your left leg which is standing on the shoe/pedal.
9. You can practice this drill by swinging your leg back and forth over the seat repeatedly: Get up to speed on the bike and practice this little movement, again and again. Swing the leg from the left to the right, repeat.
10. Now take the right leg and bring it right through between the left leg and the crank. Your left foot remains on the pedal while your right foot is the first to hit the ground. The reason we dismount like this is two fold: One its one motion and you can literally run' off the bike. Number two if you swing your right leg over and just cross it slightly behind the left leg still on the pedal until you come to a stop, you have a good chance of tripping as you are literally stopping. If you stay in motion and keep everything fluid, it will go much easier. By bringing your right leg between the left leg and the left crank (and bike frame) you are stepping off the bike and heading into the transition area in a full sprint, while your competitors are watching you go by.
11. Grab the neck of the bike and head to your transition spot.

Disclaimer:This requires practice, but after a few attempts you will get better. Go slow, be careful, and follow these steps. I recommend practicing this 20-25 times before a race!

Training for an event begins months before you toe the line. Preparation, hard work, and focus are key elements that lead to race day success. Just as training is essential, so is planning for race day logistics to ensure a smooth and efficient experience.

I start gathering my race items one to two weeks before the event, especially for races that require travel. It's crucial to avoid last-minute scrambling while tapering for the event. Additionally, allowing enough time for shipping ensures that any necessary supplies can be restocked from online stores.

To help me stay focused on race day essentials, I use the following checklist, which has been tried and tested:

**Triathlon Race Checklist:**

**Race: Swim**
- Wetsuit
- Goggles
- Back-up goggles
- Back-up swim cap
- Anti-chafe lube
- Tri suit / race kit
- Sports bra (if applicable)
- Towel (brighter colors are easier to spot in transition)

**Race: Bike**
- Bike
- Helmet
- Bike shoes
- Changing top/bottoms (ensure proper gear)
- Bar-end plugs (if required by race rules)
- Sunglasses
- Bike nutrition
- Socks (if applicable)
- Water bottles
- Flat kit (CO2 cartridge and dispenser or pump, extra tube, levers)
- Floor pump (coordinate with fellow athletes if racing with friends)
- Extra water bottle with water in T1 to rinse feet after the swim

**Race: Run**
- Run shoes
- Changing top/bottoms (ensure proper gear)
- Baby powder (optional, for easier shoe fitting)
- Hat or visor
- Run nutrition
- Water bottle (for transition area or to take on the run)
- Fuel belt (if applicable)
- Race number belt for a quick transition

**Race: Misc.**
- Multi-tool for bike
- Extra pair of shoes for post-transition
- Black electric tape (for securing race numbers)
- Swimsuit for pre-race swim
- Warm clothes for race morning
- Clean clothes for post-race
- Sunscreen
- Watch/bike computer
- Heart rate monitor and strap (if applicable)
- Race wheels (optional)
- Headlamp (for early starts)
- USAT membership card or print-out
- Garbage bag (for covering transition items if raining)
- Directions to race location
- Transition bag
- Wet wipes for post-race freshening
- Flip flops (comfort is key)
- Extra gels, chewies, etc. in case of race delay
- Scissors (for trimming timing chip straps)

Race day can be nerve-wracking, but ensuring you have all necessary items can alleviate some of the pre-race jitters.

---

Regarding your question about detraining, there isn't a one-size-fits-all formula, as fitness loss varies based on individual factors such as fitness level and training history. Detraining studies have shown that those who cease training experience significant declines in fitness, with newer exercisers being more affected. However, reducing training frequency rather than stopping altogether can help mitigate fitness loss.

Maintaining some level of activity during periods when training is challenging is crucial to preserving fitness. Even short, low-intensity workouts can prevent significant detraining. For example, during travel, aim to incorporate short runs or bodyweight exercises to maintain fitness. Additionally, creating a daily routine of exercises, such as a "Daily 7," can help maintain strength and endurance.

Remember, getting back into shape after a period of detraining can take as long as the time off. So, it's essential to stay active and avoid prolonged breaks from training to prevent setbacks in fitness progress.

‍

Recently, I was listening to a Triathlete Mag interview with one my triathlon heroes and inspirations, Scott Molina. My very first year in triathlon was 1988, the same year that the "Terminator", as Scott is known, won Ironman Hawaii. For a man who was best known for winning shorter distance races, and having trouble in the heat, this was the cherry on top of an incredible racing career. I got to meet the Terminator in the summer of 2003, when he was leading a crew of his Epic Camp participants across Colorado. Scott has been racing since the early 1980's and even now he is still racing at the front of the pack as witnessed by his 1st overall Age Group win at Ironman AZ in 2005.

When talking with Scott about those training adventures back in the 80's, one thing became apparent: he and the crew he trained with loved to go out there each day and create new adventures and to push each other to the limit. On race day, with money on the line, it was a given that someone from his training group would win the race as it was just "another day" of pushing each others limits.

In Scott's interview he mentioned something that turned the light on for me, so to speak, not only as an athlete, but as coach as well. I have always tried to steer my athletes away fromdrop dead goals and more toward enjoying the training process and let the results take care of themselves. For the most part, the athletes that can let go of their time goals are the ones who usually achieve them. This has always been an intuitive sense as a coach, but I hadn't thought about it until I heard Scott's interview. Scott summed up this approach when he mentioned process focused athletes, vs. results focused athletes, meaning enjoy your training, and the results will take care of themselves. In other words, if you are so focused on the end result, you won't have as much fun in training and the chances of you reaching your time goals diminish greatly. This past week I sent the Terminator an email asking him his thoughts on the whole subject about being processed focused vs. results focused and here's what he had to say:

Mike: Scott, can you go into a little more detail on this topic? What is it exactly that you encourage your athletes to do in order to reach their long term goals?

Scott Molina: Most people I work with hire me to help them achieve their goals. That's what they ask so that's what I try to deliver. Many want to better their time or place in an IM or qualify for Kona. Nearly 100% of the time they are focused on a goal or two. What I try to convince them of along the way is that if they can learn to enjoy the challenges of daily training then the goals will take care of themselves. The hardest part of this sport is creating a life that includes training in such a way that the athlete looks forward to it. If they can do that then they're 90% the way there.

For example often times I need to help them set up methods to ensure they do the preventative maintenance regularly so they don't get injured. Injury prevention isn't usually enjoyable unless it's a relaxing massage. So I'll suggest they stretch while reading the newspaper or a book, surfing the net or watching TV. I think it's important to look at the whole routine of life along with the training to see where improvements in the process can be made.

The main question each athlete has to ask themselves to enjoy the process of training is how can I make this more enjoyable? Enjoyable doesn't necessarily mean fun. I like words like challenging, uplifting, encouraging, satisfying, fulfilling, outstanding, achievement. These are the feelings you want to get from your training and often it's just a matter of perspective. These are the feelings that lead to a successful process.

Mike: Thanks, that's a great perspective and this leads me to a few more questions: Do you find that many athletes have a problem letting go of being result focused? I have MANY athletes that come to me and say ?I want to race to this time at IM. Or I want to drop 5 minutes in my 10k. And as an experienced coach, you know as well as I do, that dropping from a 11:30 IM to 10:00 hours and qualifying for Kona, isn?t as easy as it sounds. So, what tools or tricks do you use to get the athlete away from the I want to hit this time in the race mentality?

Scott: Yeah, that's hard because you do want people to set ambitious targets to keep motivation high. I try to set intermediate targets with their input and always emphasize that those targets have to be reached in order to have a reasonable chance to hit the big targets but more importantly all of the training will have to be done to hit the intermediate goals. We have to agree on a training plan that they can hit 100%. Once they sign off on it then they have to do it. Then if they don't then I immediately suggest that they need to look at lowering their expectations of the short term goals and perhaps the long term goals and that if not reaching these goals puts too much of a damper on things then we need to re-look at the training to make that more enjoyable and realistic

Mike: What do you find as stumbling blocks with some of your athletes in getting them over a hurdle of a time or goal? Say an athlete can run 1:30 off the bike in an Half IM, yet in an IM they are running close to 4 hours ? what would your advice be to get that athlete to run to their potential?

Scott: I try to use examples of how much time it took other people to reach their goals for example Mark Allen racing in Kona 7 times before he won there, Lori Bowden racing there 8 times before she won, Gordo Byrn estimating it took him a million meters of swimming for every minute of improvement in an IM swim once he got to around an hour.. Etc. People need to know it takes a lot of work over a very long period of time even for people who are very good athletes to begin with and totally committed to the process. I know most people don't understand the commitment needed to make those huge gains. It's our job to help them gain that perspective.

As you can see, Scott is very good about keeping his athletes realistic with their goals. One important thing I took from this interview is that if you have a goal, and you know the training it's going to take to get there, and you can't meet those training goals, then you need to back off the ultimate race goal. I have seen many athletes short change themselves and think they had a bad race day because they didn't hit their goals, when in reality they had a great race if you consider how much time they were actually able to train.

In your quest to meet your racing goals, I have listed a few pointers below that will help you let go of the race day result, and let you be more focused on the process. In turn, I hope this allows you to reach your ultimate racing goals:

1. Learn to enjoy the training, and the results will take care of themselves

2. Sit down with your coach or training mentor and write down reasonable training goals that will allow you to reach your racing goals.

3. If for some reason, you can not hit all your training goals, you will need to adjust your racing expectations.

4. Make the training process enjoyable: Scott likes to use words like: challenging, uplifting, encouraging, satisfying, fulfilling, outstanding, achievement.

5. Understand that reaching long term goals takes years and look toward the example Scott gave of Lori Bowden and Mark Allen in Hawaii and how many attempts it took them to win that race.

6. Even if you are a good athlete and just starting out in triathlon re-read #5, and understand the commitment it takes to make those huge gains.

In summary, make your training challenging and fun. Assemble a group of like minded individuals and try something you think you might not even be able to do like a mega long workout for example. You'll probably be surprised at the result when you have others to inspire you and push you to new limits. Don't tie yourself to a race goal, but instead learn to enjoy the beauty of this sport, which is to go out there and find your limits on a daily basis. If you can do that, I am willing to bet you will be that much closer to your ultimate race goals.

The Need for SpeedQuick and Efficient Workouts that Can be Done in an Hour or Less

Here are three quick and efficient workouts that can be done in an hour or less: These are especially good for short course racing:

Swim:

This workout is done at race pace or slightly faster.

300 yard warm up

6 x 50 on 10 seconds rest (this is to get the blood pumping)

1 x 200 on 20 seconds rest

2 x 100 on 10 seconds rest

4 x 50 on 5 seconds rest

8 x 25 on 10 seconds rest

200 yard cool down

Total yards: 1,600

Total time: 35-45 minutes

Bike:

Once again this is done at race pace or faster (2-3 mph faster).

5 x 2 miles with a two-minute recovery between each two miles. The recovery is spent spinning at a quick cadence, and not coasting. MPH should not drop more then 5 miles an hour.

10 minute warm down.

Total mileage: Varies by individual

Total Time: 50-60 minutes.

Run:

This is done at race pace or faster.

12 minute warm up.

3 x 1 mile, five seconds faster then current 5k pace. The recovery is two minutes of easy jogging between each mile.

12 minute cool down.

Total mileage: 4.5-5 miles

Total time: 45-55 minutes

There has been a lot of debate among age group athletes about the necessity or reason to hire a coach. For those that need guidance or the extra motivation, it is a must. Others may scoff at hiring a coach as a waste of money as you really need to just swim, bike and run. Those athletes have a hard time justifying the rates that a good coach may charge. I hear comments like “just train” or “I know how to swim, bike and run, so why waste my money?” or “I can read a book and do my own planning.”

So, where does the true value of a coach lie? What makes a good coach can not easily be defined. Technical knowledge, availability, personality and price all come into the picture. But beyond that, there is the art of coaching. Not to sound all mysterious or mystic, but there is more than just understanding periodization, memorizing some terminology and setting up a website.

The best way I can describe the art of coaching, and the justification for the cost is something I heard while I was watching a TV show called ?Build or Bust? on the Speed Channel. In the program they take a relatively mechanically inclined person, give them all the parts needed to build a motorcycle and 30 days to build it. If they get it done, it?s theirs, if not, they go home empty handed. The builder does get some help and advice from the shop owner, but it is limited. During one episode that went bust, the owner made a comment that I think really applies to triathlon coaching as well. What he said was, ?People ask me how I can charge $75,000 dollars for a custom bike. I tell them that the value of the bike is not just in it?s parts, but in the builders ability to put it all together. The knowledge it takes to build one of these takes years to learn, and that is what customers pay for. The average guy, even one with good mechanical skills, can?t just walk in and build one of these machines.?

When I heard that, I immediately thought of triathlon. Most athletes understand the concepts of base work, build phases, speed work, strength, tapering, racing and recovery. But how many triathletes can take all of those separate parts and put it together to make a complete, effective plan? On top of that add in the objective opinion a coach gives you. It?s like giving someone all the parts and saying ?put it together, and do it right?. When you hire a coach, you are hiring someone who knows how all the parts fit together. Unlike building a motorcycle, a coach has to also be flexible and be able to build the bike several ways. Not all athletes have the same physiology, goals, or time, so each athlete is like building a custom bike. Sure, all the parts are the same, but how they come together will differ greatly. In addition, bikes don?t get injured, or have sudden travel plans that throw a wrench in the plan (pun intended).

This is why reputable one on one coaching is costlier than if you were to purchase a generic one size fits all plan. When you hire a personal coach, you get someone who can modify your plan when something disrupts your plan. You also get a sounding board, and someone who knows when to tell you to back off some and when to push yourself. Yes, the costs may be greater in a monetary sense, but the rewards of racing to your best is priceless.

In the summer of 2002, an athlete reached out to me just before the Vineman Full Distance race seeking assistance. His coach had relocated, prompting our conversation. Despite his aspirations of qualifying for Ironman Hawaii, I redirected our focus to his imminent race, advising him on pacing and nutrition. He completed Vineman in 13:xx hours, reigniting his passion for triathlon. Consequently, he enlisted my coaching services for IM Coeur d'Alene in 2003.

Leading up to the race, he trained diligently. However, the scorching conditions at IM Coeur d'Alene that year led to a high dropout rate. As temperatures soared, he experienced severe leg cramps on the bike, ultimately forcing him to withdraw from the race early in the marathon. Reflecting on the outcome, we discussed his race performance and training regimen. I left the decision to continue coaching in his hands, emphasizing the demanding nature of Ironman racing and the necessity of hard work and smart training for success.

Despite the setback, he surprised me by signing up for IM Coeur d'Alene again in 2004. Our training regimen intensified during the off-season, with a focus on refining his bike position and increasing his comfort level. He committed wholeheartedly to the training plan, demonstrating unwavering dedication and trust. Week after week, he executed each workout without question, despite his previous disappointment.

Given his previous race times and the challenges he faced, I cautiously contemplated his chances of qualifying for Kona. A typical finishing time in his age group was around 10:30 on a course like IM Coeur d'Alene. However, his remarkable progress led me to believe that a sub-12:00 finish was within reach.

During the race, I observed his steady progress on the bike, impressed by his relaxed demeanor and consistent cadence. His exceptional bike split set the stage for a promising marathon. However, I was unprepared for his extraordinary performance on the run. He completed the entire marathon without walking a single step, overtaking 393 competitors along the way, and finishing in an astonishing 11:31.

His remarkable improvement underscored the efficacy of our training approach. Despite the challenges he faced, he demonstrated remarkable resilience and determination, exceeding all expectations. However, following the race, he decided to take a hiatus from coaching and racing, citing the need for a break.

Unfortunately, our journey was interrupted by an unexpected mountain biking accident, resulting in serious injuries including a punctured lung and broken ribs. As he embarks on the road to recovery, our story remains unfinished, with the hope of future triumphs yet to come.

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Up to Date Clif Notes Version: USAT Most Common Rule Violations

A Message from the Head Referee to all age-group competitors:

Most triathletes come to races with only a rudimentary understanding of the rules of the sport. Indeed, few have ever read through the Competitive Rules in its entirety. In order to minimize misunderstandings on race day, I hope you will take the time to read the following summary of Position Violations, which you probably know as the drafting rules.

I have reduced the Position Rules to the following concepts, which everyone can remember:

Ride on the right side of your lane.

Keep three bike lengths between you and the cyclist in front of you.

Pass on the left of the cyclist in front, never on the right.

Complete your pass within 15 seconds.

If passed, you must drop completely out of the zone, to the rear, before attempting to re-pass.

Remember you are racing in a USA Triathlon sanctioned event and there are trained referees on the course to ensure fairness in the competition. There will be NO WARNINGS if you commit a foul during competition. Triathlon is an individual event and you must take personal responsibility to understand the rules and avoid penalties. At the end of the race all citations by the marshals are reviewed by the Head Referee who then decides if a penalty should be assessed. The Head Referee’s ruling is final in the case of Position Violations and there are no protests or appeals of Position penalties. Marshals commonly cite the following violations:

Illegal Position or Blocking – riding on the left side of the lane without passing.

Illegal Pass – passing on the right.

Overtaken – failing to drop back three bike lengths after being passed and before re-passing.

Drafting – following a leading cyclist closer than three bike lengths and failing to pass or exit the draft zone within 15 seconds.

Though Position Violations carry a time penalty for each occurrence, if you are cited for three violations, you will be disqualified.

Always have your chinstrap securely fastened! The chinstrap rule is the easiest to follow, but some folks always seem to forget – that’s a DQ!

Remember to treat other athletes, volunteers, and officials with courtesy and consideration. Failure to do so is called Unsportsmanlike Conduct and you will be disqualified.

All that being said, I hope you have a great race, lots of fun, and achieve all your goals.

**WARNING:** If you are not serious about getting faster, you may find the following content boring.

Instead of the usual drivel about me going on about some new way to get faster, I decided to tell you about some real-life improvements we have seen this year at D3 Multisport. I could talk about the newest heart rate training rage or the newest feature that I can use on my Ergomo Power meter, etc., but let’s get down to the facts and see what all this training really does when you APPLY it! That’s the point, right? I write a bunch of stuff, you follow it, and voilà, you are faster. Sounds simple, so let’s see if that’s true.

At D3, we think that there are 3 basic things that have to happen in order to get faster:

1. Having the right training plan!
2. Following the plan; be consistent with your training.
3. Executing the plan on race day.

If you follow 2 out of 3, chances for success are pretty low. If you follow 1 out of 3 then your chances are even lower. If you follow 3 for 3, your chances are very good; maybe not 100%, but better than 90%.

With that being said, here are some RESULTS from this race season:

**Kathleen Steffe:** In her first Half Ironman, she raced to a 5:03. No big deal you say, right? Well, she’s forty-five and has two small children on top of that. How many 35 yr old MEN would have liked to have gone 5:03 in their first Half Iron? Exactly. Oh and to top it off, she was injured until March with a torn plantar that she injured at Boulder Peak in 2006. So almost eight months of zero running and she cranks out a 1:50 run split. How many workouts do you think she misses week in and week out? Try zero.

**Matt Given:** In 2006, in his first IM on the relatively flat IMAZ course, Matt raced to a 10:57. Not bad for a first-time IM racer. His run suffered with a 4:00 marathon. We trained Matt for a marathon this past winter. He was flying by January and putting up some nice mileage. In Lake Placid, he ran a 3:26 on his way to 10:31 overall. That’s a pretty good improvement right? Why did he improve so much? He executed the plan on race day, just as he had in AZ. He backed off the bike and ran to his ability. This winter we’ll work on his bike. ;-) How well do you think Matt executed his race plan? Absolutely ON THE MONEY.

**Beth Merkle:** Last year Beth finished the 5430 Long Course (half iron distance) in 5:25, and this year she was able to improve 15 minutes. Beth follows the plan, week in and week out. Nice going Beth!

**Bob Trautwine:** Bob took 27 minutes off his Half Ironman time this season – from 5:21 to 4:54. Once again, Bob has been a long time D3 athlete and he knows that if he follows his training plan, he’ll get the results he wants on race day.

**Rich Kylberg:** Rich was your average age grouper in the 45-49 AG in 2006. Rich works hard, has fun, trains a bit, and races to a 5:42 HIM in 2006. He decides to get serious in 2007, calls me up and we work together for a few months. At Boulder Peak Olympic, Rich improves his time from last year by fifteen minutes. No big deal, right? At the 5430 Long Course, he races to a 5:12 on a 90F + day. That’s a THIRTY-minute improvement folks! Nice work Rich! How many workouts has Rich missed since February? Maybe ONE. MAYBE. He probably made it up at 11 PM on a Friday night.

**Ali Winslow:** Ali is already an accomplished triathlete, USAT Level II Coach, Personal trainer, Mom, and business owner. She consistently races in the Elite wave and does very well. We worked together this summer and she races to a THIRTY-minute PR at the Half Ironman distance. Do you think she executed her race day strategy? ;-)

**David Pollard:** Dave is a business owner and has been racing triathlons for a few years. He has done the Redman Triathlon a couple of times but wanted to step up his training. We have been working together since January, and Dave goes out to IMAZ and puts up a 90 (!) minute PR with an 11:15 race. Dave trains and races with power, followed the plan, and didn’t miss a workout. Commitment to the plan is what drives Dave’s success. That and the absolute desire to do his best.

**Michelle Brost:** Last year 5:55 HIM time at Chisago Lakes Triathlon, and this year she improved to 5:23 – THIRTY+ minute improvement! Execution, commitment, and basically doing whatever it takes to get it done. You can read more here from Michelle: [https://rural-girl.blogspot.com](https://rural-girl.blogspot.com).

**Simply Stu:** A PR in the Half Ironman – from 6:02 to 5:35 at High Cliff Triathlon. Another huge improvement over the Half IM distance. Stu does NOT miss a workout. Ever. More here: [https://simplystu.com](https://simplystu.com).

**Iron Wil:** Tracy went from a 7:45 HIM to a 7:04 this season! Check out more here: [www.throughth3wall.com](www.throughth3wall.com).

**Chris Sweet:** 6-minute PR at the Half Iron distance down to 4:23! More here: [www.goalisthejourney.blogspot.com](www.goalisthejourney.blogspot.com).

**Bolder in Boulder:** 13-minute PR at the 5430 Long Course! You can read more here: [https://bolderinboulder.blogspot.com](https://bolderinboulder.blogspot.com).

**Dave Perry:** Coach Amy helped Dave to a 52 (!) minute PR this year in the half ironman distance – 6:48:17!

**John Lapehn:** While working with Coach Amy and at the age of 50 John took 20 minutes off his HIM PR – going 4:39, finishing 2nd in his AG at Gulf Coast, and 4th at Eagleman, qualifying for the World Champs 70.3.

**Kim Nickel:** Coach AJ helped Kim took 30 minutes off his previous best at the 5430 LC – from 5:20 to 4:50! It's good to see guys get faster when they have newborns!

**Craig McSavaney:** Having known Craig for a few years now and having seen some of his friends have great success with D3, he hired Coach AJ and dropped 20 minutes on his 5430 LC time!

So, how do all these people keep improving and taking big chunks of time out of their PRs? They follow step #1

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Congratulations to Tina Hepper for finishing your first Ironman! Coach Martina nominated Tina Hepper for our Athlete of the Month because she successfully finished Ironman Arizona this past November. As those who have crossed the finish line know, an Ironman is a significant achievement! Martina said that Tina had some setbacks during training with injuries, but that she persevered and never let sight of her goal. As her coach, Martina appreciated that Tina trusted her advice and coaching throughout the process, and Tina finished the race in just over 13 hours. Tina was able to balance her training with having a young child and working full-time. Martina summed it up with a reflection about Tina’s approach to training: Get-It-Done, No Excuses! That’s how you make things happen.

Congratulations to Tina Hepper, our December Athlete of the Month!

Enjoy the Q&A.

1. You are an Ironman! Those are exciting words to hear for the very first time. What gave you the inspiration to move up to this distance and why did you pick Ironman Arizona?

I never thought of my self as a long distance athlete. As a matter of fact, I never had the desire to spend more than 1 hr for a run or 2hrs for a ride. Short-but-hard used to be my world of racing and training. The idea was born out of frustration. I had gone through a couple of years of sprints and oly races and since I am very competitive, I needed to exceed my previous results every year. At that time I was self coached, in 2015 I decided to hire a coach to prepare me for the oly USAT championship in Chicago. I ended up getting injured and had to cancel the race along with a couple of following races. My spirit was broken and I felt that I needed a break from the high pressure of short distance racing. I tend to go to the extremes, so what would be more the opposite from sprint races? Of course a full Ironman. I needed this race to prove to myself that I can do whatever I put my mind to even if people are telling me that I should start with a half and see how it goes, but that’s just not me!

Another reason was that being a coach myself, I needed to be able to understand what people are feeling and how the training works for an Ironman and not only teaching from a book. I need to feel it myself, practice what you preach!

Lastly, I went to the Endurance Summit last year and listened to the lectures and realized that this is a big piece that is missing in my athletic life. I needed to close that gap as soon as possible. I met D3 Head Coach Mike Ricci at one of his lectures and inquired about his business and thought, I have train with those guys! Never regretted it, thanks Coach Martina!

2. During an Ironman, lots of things can happen … what is one thing that you are proud of and what is one thing that made you laugh/smile?

I am proud that I never gave up, even though I wanted to so badly during the run. Also, I kept disciplined and stuck to my strategy even when I saw my age group females passing me on the bike or run and I could have kept their pace, but just didn’t. This was a big challenge and would probably have to be paid back dearly.

One of things that made me laugh was when I had to go to the bathroom on the bike and knew it was going to cost time if I would stop or even had to stand in line. People say, the pros just go! So, I thought, I’d do that and made an effort to just let it go and finally found a way to relax, but then changed my mind because I imagined how this is going to feel like for the rest of my ride. I made it through the whole ride and waited until T2.

3. Coach Martina helped you navigate injuries and training. What was a workout that helped you feel like you could conquer the race despite being hurt?

I think it was not one workout, but the combination of run/bike doubles focusing on vo2 and then LT 2 days later and for the weekend, she still had the long runs and rides in store. By the weekend I was so tired, but somehow made it through plus I had to work 8 hours (mostly walking around) after the long run on top of it. I thought, this feels like an Ironman already! I even thought, the IM would be easier because I didn’t have to do the intense workouts on race day.

4. What is your favorite of the 3 Ds: Desire, Determination or Discipline?

I think my favorite is determination. It has always been the determination that got me to my goal. I decide to do something and I am getting there. The hard part is to convince myself to take on a challenge, because once I made that decision, my body does not want to disappoint my mind and I can visualize the goal in my mind. My desire sometimes is too strong and taking me too far ahead of myself and needs to be reined in! Discipline goes hand in hand with my determination, I feel really bad when I miss a workout or I have to shuffle things around. Training is sometimes my highest priority and I (and Martina) keep reminding myself that I am not a pro and have a day job and family too! That’s why I would pick determination because the other two sometimes create pitfalls to me that threaten my health and well being.

We are excited for all that Tina has achieved in 2016 and look forward to seeing where she takes her racing in 2017. Congratulations.

Fast forward to September, and the next phone call I receive is not the one I was expecting: my athlete, whom I'll refer to as ST, has been in a mountain bike accident and has punctured a lung, broken ribs, and is lucky to be alive. The news is not good. It seems ST will be out of commission for several months. We didn't take any chances on training, sticking exactly to the doctor's orders: nothing more than a little swimming and some spinning on the bike, trainer only.

Until January 1st, that was the extent of it. Between the bike accident and mid-November, ST decided to sign up for Ironman Florida. In his own words, he just needed a goal to prove to himself that he could still engage in the sport he loved. By mid-January, training was progressing nicely, averaging maybe five or six hours per week. Everything felt manageable and light. Half Ironman CA loomed on the horizon in March, and I could foresee the race being a challenge. With limited outdoor riding and most running on the treadmill, ST had his work cut out for him. Nevertheless, he persevered, braving the miserable March weather of SoCal to finish in 6:06. Considering his recent hiatus from training, this was an admirable performance. Following Half IM CA, ST participated in the San Diego Marathon and later tackled the World's Toughest Tri with me in tow. ST performed admirably in both races, and finally, his running seemed close to being up to speed. With his strengths back in line, it was time to focus on the bike. The next major race on the agenda was Half Vineman in August. Between the World's Toughest and Half Vineman, ST put in some solid, hard bike workouts in the desert heat. He followed the plan meticulously, and despite his hectic schedule (two kids, full-time job), his preparation was exemplary.

Unfortunately, the Half Vineman didn't go as well as we had hoped, and doubts began to creep in about IM FL. ST was on the verge of giving up the sport entirely after Half Vineman. What he forgot was that just 10 months earlier, he was lucky to be alive! After a heart-to-heart, I reminded him that some days you have it, and some days you don't. Today was one of those days that he didn't have it. Just forget it and move on. I knew if he could persevere, a nice personal best would be waiting for him at IMFL.

However, over the next few weeks, nasty windstorms, flat tires, extreme heat, and everyday stress wreaked havoc on the training plan. Following the debacle at Vineman, this wasn't good news. On the day ST was supposed to be out doing his last long ride, a 100-miler, he called me to lament about the adverse conditions. He was considering riding 5 hours on the trainer instead! I offered my advice, emphasizing that on race day, you never know what the conditions might be like. A few hours later, ST called me back, exuberant about having the best ride he's ever had, and his confidence was sky-high for IMFL! Finally, we were back on the right track!

Going into an Ironman, you never know what will happen. A bad swim, a flat tire, or nutrition issues can derail your race. I helped ST set up his race plan, opting for a conservative approach that had proven successful for many athletes before. On race day, I dropped him off at the start, and he was in good spirits. The next time I saw ST, he was heading out on the bike after a strong swim. Since IMFL is a one-loop bike course, I didn't expect to see ST again for another 5:40, give or take. However, much to my surprise, I encountered him much earlier at the 3-mile mark of the run. He shouted that he had completed the bike leg in 5:20. This coming from a guy whose previous PR was 6:12! The next time I saw ST, he was embarking on his last out-and-back on the run. Despite some fading, he looked great with about 10 miles to go. He inquired about his projected time, and after some quick mental math, I replied: "10:25!" Though he confessed to starting to fade, I encouraged him to push through when the WALL hit.

At the finish line, I waited anxiously for ST to arrive. 10:25 came and went, and I started to worry that he might have encountered some issues in the final miles. Just as that thought crossed my mind, he rounded the corner with his entire family in tow! He crossed the line in 10:28! I couldn't have been prouder of ST. All the hard work, struggles, and the accident seemed worthwhile with the performance he delivered at IMFL!

Quick Facts:
- First IM in 2002: 13:08.
- 4th Ironman in 2005: 10:28.
- Time away from an IM Hawaii qualifying slot in 2004: 1:20.
- Time away from an IM Hawaii qualifying slot in 2005: 33 minutes. Now ST can smell Hawaii!

Moral of the story: Despite the long road, I am confident that our methods and strategy have been solid. There are areas where we excelled and others where we could have done better. Nonetheless, an improvement of 2:40 in an Ironman over three seasons is quite commendable. ST has done an exceptional job executing the workouts and communicating when things go awry. Among all the factors that contributed to our success, I believe our communication has been the most crucial. Having someone you trust planning your training is essential, and my trust in ST's dedication allows me some flexibility in his training. Overall, I foresee significant achievements for ST in the years to come as our ultimate goal of reaching Kona becomes more tangible.

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The Weakest Link: Getting through a plateau

Many times you hear a triathlete talk about how they are very strong in one or two events but seem to be weak in a third. This is pretty common for most of us, and even at the elite level, this is a fact of triathlon. The question becomes, how do we change this pattern? How do we take swim from being a weakness to something respectable? How do we do the same for our bike or run events if they are the weakest links? It's not easy to do, but it's possible.

In my early twenties, I worked in a big city, took the train to work every day, and trained for triathlon about 6 hours per week. Even in the less than perfect training environment, I was able to improve my fitness and my weakest link. From this experience, I learned about something called 'Sport Rotation'. Even though I really found this training theory by accident, it worked for me. I don't even know if 'finding it by accident' is the right term, but I didn't have any other choice because the weather dictated the training schedule. Riding my bike outside in the winter months wasn't an option. Swimming year-round with a Master's program was out because I had to drive 30 minutes each way to get there. Time was a limiting factor for me.

Taking a closer look at some of the world's best endurance athletes, we see that usually, run or swim twice per day. Even cyclists ride for a few hours, refuel, and ride some more. When these athletes train, they are focusing on one sport at a time. If you have the desire to get better, you should think about implementing some sport rotation into your season. Letting your body focus on one event at a time will help it adapt more quickly and improve on technique and endurance. If you continue to keep training the way you are now and you aren't improving, then what do you have to lose by trying this approach?

If you are interested in using sport rotation (some coaches may call them 'Run Camps' or 'Swim Camps' etc.), then my suggestion for this program would be to focus on one sport for three weeks, take an easy week, and then repeat the cycle. If you use two months to focus on one sport, then a complete rotation would take six months. After six months, you can return to a more balanced approach. If you live in a part of the world where you have all four seasons, you can let the seasons dictate your schedule and it would look something like this: Starting around November 1st, you start your run focus. By early January, you would start your swim focus, and by early March, you would be starting your bike focus. You don't have to make it that rigid as we usually have off weeks, colds in the winter, and life that gets in the way of training. It happens.

So how would we set up a typical cycle? If you look at your training in terms of time and frequency, then you would want 50-75% of your training time to be focused on that sport. Let's take running for example: If you currently run 3 days a week, work yourself up to five or six days per week, even if that fifth or sixth day is only a fifteen or twenty-minute run. That is 'frequency', and it will help you to run better the more you are on your feet. In the other two sports, I would still train two times per week. I would do one drill session in the pool and on the bike, and I would add in an endurance set for each as well. Since the focus is on the running, the other non-running workouts are just maintenance and or skills (drills) sessions. After my two-month cycle, I would switch to swimming where I would try to swim at a higher frequency and increase my time in the pool. The running and cycling would be two times per week, with the focus on drills and endurance. Once we move into the cycling phase, we are repeating the process. Cycling becomes the focus with the other sports maintaining the fitness gained and continuing to work on skills and endurance.

Most importantly, during these phases, become a runner during your run focus. Run with people who are better than you. Watch how they train. Swim with the swimmers during your swim focus months. Become a fish. Watch the fast swimmers swim. Watch their form and see what you can learn. On the bike, become a cyclist during your focus months. Ride with a group. Learn bike handling skills. Learn to ride in a pack. During these focus months, you can learn a lot, you can improve a lot, and you can take your fitness levels to places you haven't been before. Don't become a slave to training. Use these ideas as a guideline, but not the end-all for your training. I have tried this approach with many athletes and even in situations where we only did a three-week block of focused training, there was improvement. So, if you really want to improve that weakest link, spend some time focusing on it, and in a few weeks, you may just turn a weakness into a strength.

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As the new year approaches, we receive numerous requests for coaching. For those new to the sport or those who've never had a coach, I've compiled some ideas on what to look for.

Undoubtedly, having a coach is an effective way to stay motivated and develop a solid training plan. All Olympic medalists and top pro triathletes have coaches for guidance, support, and direction. It's not a coincidence. They benefit greatly from coaching, and age group triathletes should be no different. However, some concerns arise, such as reluctance to be told what to do, preferences for workouts, or concerns about compatibility with the coach's style. These are crucial considerations when selecting a coach. Each coach has their own approach, philosophy, and motivational techniques. Communication is key—you should convey your preferences, time constraints, and goals, and it's the coach's responsibility to tailor the training plan accordingly. Instead of missing crucial workouts due to conflicting commitments, a good coach will adjust your schedule to ensure you stay on track. They'll know when to push you and when to dial back the intensity.

Here are some qualities to look for in a coach:

1. Accessibility: Is the coach readily available to answer queries and provide support? Prompt communication is essential.
2. Credentials and reputation: Does the coach have solid credentials, and do other triathletes endorse their program? Seek references and proof of certification.
3. Comparison-shopping: Just as you wouldn't buy any car without considering various factors, choose a coach who fits your needs and preferences.
4. Workout delivery: How will you receive the workouts? Monthly, weekly, via email, fax, etc.?
5. Tailored programs: Does the coach provide personalized programs based on individual needs, abilities, and goals?
6. Flexibility: How does the coach handle unexpected events like illness, injury, or work-related trips? Will they adjust your training plan accordingly?

A coach should offer:

1. Structure: A program tailored to your needs, covering all aspects of training.
2. Motivation: Support to keep you motivated, even on challenging days.
3. Success: A plan designed to help you achieve your goals. If it's not working, communicate with the coach and seek clarification.

At D3 Multisport, we believe in providing exceptional coaching services. Athletes choose us not just for our reputation or achievements but also for the lasting relationships we build and the consistent improvement they experience.

In conclusion, do your research, ask questions, and choose the right coach for you. Stick to the plan and avoid making frequent adjustments. With dedication and the right guidance, you can have your best year ever! While you may not win Ironman, you can certainly achieve remarkable progress.

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A few tips to improve your performance without investing more time into your training:

Goal Setting: While most athletes set goals at the beginning of each season, consider setting weekly goals and goals for each individual workout. Focus on the intensity you bring to each session and the specific benefits you aim to gain. Discipline yourself to stick to your goals, especially on easy training days, regardless of what your training partners do.

Nutrition: Post-workout nutrition is crucial for quick recovery and preparing for subsequent workouts. Opt for real food like bananas, eggs, vegetables, and lean protein instead of shakes or energy bars. Proper nutrition after a breakthrough workout can significantly reduce recovery time and enhance overall performance.

Form/Technique: Don't overlook the importance of form and technique. Have a qualified coach assess your swimming, cycling, and running technique regularly. Consider getting video-taped every few months to identify areas for improvement. Better form can lead to increased speed and efficiency, making it a simple yet effective way to enhance performance.

Focus on Weaknesses: Dedicate time to improving your weaknesses, whether it's swimming, cycling, or running. Train specifically for your weaker events for an extended period, while reducing focus on your strengths. Adding volume to your training and focusing on form can lead to significant improvements in your weaker disciplines.

Recovery Days: Monitor your recovery by tracking your morning resting heart rate (MRHR) daily. A higher-than-normal MRHR may indicate the need for more rest or a change in your training plan. Remember that your body gets stronger during recovery days, so prioritize rest when needed to avoid overtraining.

Implementing these strategies in your off-season training can lead to improvements in performance without adding extra time to your already busy schedule. Focus on the details, and by next season, you'll be well-positioned to excel. After all, it's the little things that separate champions from the rest of the pack.

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Athletes commonly ask me about how to make their time on the trainer more enjoyable. For most of us "type A" triathletes, more effective equals more enjoyable, so here are some ways to hopefully achieve both.

First of all, make sure that you have an INTENT for the workout (for example, you may need an endurance training session or a strength session). Make sure you have a goal, and then you can build a workout from there.

Endurance may seem like the easiest because, for the most part, that would just mean time in the saddle. Although that may be true, there are many ways that you can make your time on the trainer more effective. Here are a few sets that can be used in an endurance workout - as part of your warm-up and cool-down, or just to break up the session.

**Cadence Drills** - Start at a cadence of 80-85 rpm and hold that for 5 minutes, then bump the cadence to 90 and hold that for 4 minutes. Next, go to 95 - keep the resistance easier, so you may need to gear down - and hold 95 for 3 minutes. Now go to 100 for 2 minutes. If you are bouncing, back off slightly and try to smooth it out! In the last minute, bump it up to 105-110. Repeat that 3 times and finish with a 5-minute spin cool down, and you've just done a 50-minute trainer ride! Pretty similar to an hour on the road because there was no coasting.

**Spin Ups** - Start off pedaling at a comfortable cadence and over the next 30-45 seconds, slowly build the cadence until you are bouncing in your saddle. Back off slightly until you are not bouncing, and hold that cadence for 15 seconds. As you get more proficient at this drill, you should be able to get up to 120 rpm. If you're having trouble getting over 100 rpm, you might check to see if your saddle is at the correct height and your bike fits properly.

**Single Leg Drills** - To start with, you have to have clipless pedals or pretty tight toe clips. Unclip one foot. On most trainers, you can find a place to prop your foot - like I will typically set my toe behind me on the spindle of the trainer where the adjustment for the rear wheel is. If this is not comfortable, simply set a stool or a chair next to the trainer to prop your foot on. Now try to spin at an easy resistance with one leg for 45 seconds to start. At first, just explore the "weak" spots in your cycle. Then spin for 2 minutes with both legs before you switch to the other leg. As you get more proficient, try to work on your cadence and hold a cadence of 90 rpm for 45 seconds. Work your way up to 2 minutes with each leg, interspersing an interval of 2 minutes with both legs.

For some **strength and power** sets, try some of the ideas below - make sure you've done a warm-up set first!

**Low Cadence Power Drill** - Choose a resistance where a cadence of 75 is comfortably hard. Hold that cadence of 75 for 5 minutes, then recover for 1 minute. Next, go 4 minutes in one gear HARDER than the 5-minute set, recover for 1 minute. Progress in this manner until your 1-minute interval where you should be REALLY working. You may have to drop your cadence to 65-70, but if you go below that, ease off. That is a 20-minute total set that should REALLY work your legs!

**Climbing Drills** - Choose a gear where you can stand and turn over at a comfortably difficult effort. Start with 30-second intervals here. Do 30 seconds standing followed by 1 minute seated recovery then 1 minute standing (in the same gear as the 30-second interval), but now your recovery becomes 30 seconds seated this time. Once you get proficient, increase the intervals to 1 minute each. Do sets of 5 climbs (with 5 recoveries) for a total of 10 minutes. Take a 5-minute easy spin and then repeat. You can work your way up to 2-minute intervals, but you might also want to increase the recovery time.

**Single Leg Strength Drill** - This drill is similar to the endurance version of the single-leg drills, but make sure you are PROFICIENT at those before you get into this drill. With this drill, you will start with 30 seconds with a single leg, but you will choose a higher resistance. The key here is to work your STRENGTH around the entire cycle stroke. You want to be able to keep a minimum of 60 rpm for the 30 seconds. The key here is to keep your power SMOOTH through the cycle. If needed you can start with a lower resistance, or shorten the interval to 15 seconds.

**Speed sets** can also be lots of fun on the trainer. You can get an intro to some speed sets with the spin ups and the cadence drill covered in the endurance section. For the spin ups, just hold the high cadence for a minute to start with.

**High Cadence Speed Drill** - This will be similar to the first drill with two exceptions - the first difference is that you will add a one-minute recovery between each set. So 5 minutes at 85 rpm, but this time at a slightly easier resistance than the first drill. Then a 1-minute recovery followed by 4 minutes in the SAME GEAR as the 5-minute interval pushing 90 rpm - this should be slightly challenging! After the minute recovery, go into 3 minutes at 95 with the SAME GEAR. By your 1-minute interval, you should be sweating :)

**Speed Intervals** - After a good warm-up do 10 x 1 minute with 1-minute recoveries at a FAST pace and fast cadence. After the 10th repetition, take a good 10-minute easy spin and then repeat if you can.

**Tabata Intervals** - In my opinion, these intervals are some of the BEST bang for your buck. The total set is only 4 minutes and it goes like this: 20 seconds as HARD as you can followed by 10 seconds easy spin recovery - repeat for a total of 8, so you're done in 4 minutes. If you do these right, they will work you!! Add in a 15-minute warm-up and cool down, and you've just had a pretty effective 40-minute trainer session.

You can see that there are TONS of ways to keep things interesting on the trainer. The key is to focus on the intent of your workout and mix up your intervals. If you want, you can combine sets as well. For instance, you can warm up then do a strength set, an easy spin for 5 minutes then a speed set followed by a cool down. That will keep you interested and moving!!

All in all, remember that your time on the trainer should be effective. While sitting on the trainer spinning for 2 hours watching a movie or reading a magazine is better than just sitting and watching the movie, it's not NEARLY as effective as a one-hour focused workout on the trainer. Don't let the trainer blues get you down -

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If you want to go faster, feel stronger, and pass more people at the end of a race then you need to race negatively. I know it sounds a little, errrr, negative, but it is the key to a personal record. Let me explain. Racing negatively or negatively splitting your races has been around for decades. Most all world records from 5k to the marathon are run with a negative split, as are most swimming world records. All negative split means is to run the second half faster than the first half of a race. For example, if you can run a 45:00 minute 10k; a negative split would be running the first 5k in 23:00 and then running the second half in 22:00. It sounds easy doesn't it? Then how come almost everyone does just the opposite? You out with a blazing first half only to fade badly in the closing miles. Doesn't it just make you angry as someone passes you in the last mile? Well, put an end to it. Learn how to negatively split your races. Here is how you do it:

Tempo runs: Run this on an out and back course that is fairly flat to rolling. After a ten to fifteen warm-up, run the first 1/2 of your course at a pace slightly less than race pace. Then at the turnaround, really pour it on! Run at a pace slightly faster than race pace and try to run the second half faster. Learning to do this may take some practice, so have patience.

Intervals on the Track: I like to use 800m repeats or mile repeats for this type of training. After a thorough warm-up, proceed to run 6-8, 800m repeats (or 3-5, one-mile repeats). I try to negative split the 800 itself and the workout too. Let's say you run your 800s in 4:00 or 8:00/mile pace. You would try to run the first 400m in 2:02 and then the second 400m in 1:58. The key is to negative split the whole workout. Try to run the first 800m in 4:10 and take a few seconds off of each one. For example, our goal would be to run 4:10, 4:08, 4:06, 4:04, 4:02, and 4:00. You can do the same thing with the mile repeats too. Start out at a pace you can handle. As you get more tired, then keep increasing the effort.

These types of workouts can also be used in the pool, or on the roads when you are on your bike. You can use a 1,000-yard time trial in the pool. Swim the second 500 faster than the first. You can pick the same type of out-and-back course for biking. Try to bike faster on the way back in. There are many ways to improve your training and ultimately your racing. Learn to negatively split your workouts and you won't be the one getting passed at the end of the races anymore. Now, wouldn't that be a great feeling? Good luck and train smart.

At the risk of sounding like those commercials that promise you can loose a bunch of weight while still eating any and everything, I’m going to let you in on how to get faster by doing nothing. Well, not exactly nothing, but you won’t have to raise your heart rate, put out 300 watts, or really even break a sweat. What I’m getting at is that there are several ways to become a faster triathlete while sitting at home.

First, you can easily stretch while watching your favorite nightly programming. Just sprawl out on the floor and work those tight spots out. You can easily incorporate a good routine that fits within the usual 30 minute TV show. While you’re at it, why not take it to the next level and incorporate some self body-work. Use devices such as The Stick, or the T.P. Massage Kit to really break up trigger points or lengthen your IT band. In fact, I am rolling out the arches of my feet while I write this! While you want to remain focused on what you are trying to accomplish, you can still follow the basic plot of today’s programs.

Take the minimal effort to drive yourself to your local massage therapist, chiropractor, physical therapist, acupuncturist, the list is endless, and get some professional body-work. We spend so much time beating up our bodies that we need to replenish and rejuvenate as well. When your body is functioning correctly you will be able to get the most from your body and your training. Third, track your progress and look over your program. Hopefully you are using some form of tracking, either a web based program like TrainingPeaks, or the simple pen and paper method. Either way, by logging your workouts, you are able to look back on what was effective and what didn’t work. Look for trends in your training. When did you have good workouts? Can you pinpoint anything specific about the lead in to that workout or period?

On the subject of tracking your training, try tracking your recovery. For one week take note of the time you spend stretching, doing yoga or your hour massage. We all know that recovery is the key to strong training and faster racing, so why not track it like we do our weekly yardage or hours? TrainingPeaks.com even allows its members to track their nutrition. Once a month note what you eat every day for one week. The system allows you to compare your calories expended with your calories taken in, so you can see if you are in a calorie deficit, or surplus. This is useful if you are trying to determine your optimum training or racing weight.

Finally, and the ultimate in terms of ease of use and price, SLEEP! Take your sleep patterns seriously. If you regularly get less than 7 hours of sleep per night, try getting 8 for one week and see the difference. Once you experience the extra energy, you won’t be so tempted to watch Jay Leno. Adding in naps is great too. I deem a twenty minute snooze as a N.A.P, or Natural Adaptation Process. It is the most basic and effective form of recovery, and it’s free.

So, with very little effort you can take your training to a new level. The key is to just get started and incorporate these modalities into your daily routine. Try any one of the suggestions above and see the results for yourself, or your money back!