Core & More

Everyone knows the value of maintaining a strong CORE. We do crunches, plank, squats, lunges, jump rope, push-ups, hamstring curls and any other exercises that we can think of to increase our strength. Keeping up with these exercises provides huge benefits during the training season, including helping with injury prevention, balance and stability. This we know.


However, one thing that athletes sometimes fail to understand is how much load these core exercises can put on their muscles (especially leg exercises like lunges & squats). Below are a few important points to consider:

FIRST: You want to be especially careful with your core workout during the taper phase of your training. It is important to head into race day with muscles that are fresh and rested. I found last year that many athletes were still attending core class the week before their big race. They would cut their swim/bike/run mileage or intensity, but they were still pounding out the lunges and squats just a few days before race day.


My plan of attack leading up to an "A" race is to cut out my "intense" core work for at least two weeks before the race. It is ok to do some light core exercises (ex. crunches or plank), but I steer clear of leg exercises or anything that is going to load my muscles (a.k.a. make them sore). If I am heading into a "training race" that is lined up on my schedule, I will still meet my core hours for the week but may decrease the intensity to 70-80%. The overall benefits of completing the core class are more important for my training, but I still want to limit soreness going into a race.

SECOND: An extra yoga class is a good way to supplement your core workout for the few weeks leading up to your "A" race. This is a great way to incorporate light core work into your training without putting too much stress on the muscles. It also forces you to stretch more than you probably would...which of course if ALWAYS helpful!


NEXT: Don't try to "cram" in all of the core workouts you missed along the way. Ideally you want to keep up with your workouts throughout the season. However, if you don't...three weeks before your big race is not the time to start doing 100 pushups per day. Try to incorporate some light core work into your schedule, but don't ramp up the intensity at the last minute.

FINALLY: Leading up to race-day, you will also want to steer clear of trying any NEW core exercises. In other words, you don't want to start doing yoga the week before a race if you have never been to a yoga class before. If your body is not used to certain exercises, you will most likely feel some sort of soreness or stiffness after that workout. The last thing you want to do is pull something or injure yourself trying something new right before the race. Just like they say, "don't try something new on race day." The same applies for the week before the race!

If you have any questions about core exercises, feel free to ask! Happy training!

-Coach Suzanne

Are you mental????

Having your head on straight is a key element to any distance triathlon. It doesn’t matter if it’s a super sprint or an ultraman, you need to have your wits about you.
The biggest things I think I can stress to you all is that your need to trust your training. Doing the work will work better for you than say going out and buying a new crank, fancy wheels or a pointy helmet. The training is what gets you to the start line and then the finish line.
Mental focus throughout your training is HUGE!!!! Staying focused at the task at hand has done me wonders when I am trying to push through whatever obstacle I am have thrown at me at that time. This weekend on the long ride there were a few times where I was letting my mind wander and I caught myself thinking of other things other than the ride. Not only does focusing on the task @ hand keep you safe but I believe it will get you to the finish line faster. If I start to think of the Red Sox game the night before my cadence falls off and then the speed decreases. Not good!! Throughout my rides and runs I go through my mental checklist to make sure I am still focusing on what I am doing. If it’s the bike I am focusing on my cadence, foot position, my shoulders and of course…. am I drinking enough water? My run I focus on my foot strike, my knees, my back and of course….am I drinking enough water?
The last few weeks (when I have been healthy) I have been doing a lot of my workouts solo or with one other person so that I don’t get caught up in the social aspect of the workout. It’s just me out there and no one else. I have really seen improvements in my mental strength during workouts because of the lack of distractions. My mental focus is sharper and I am having better rides, runs and even swims.
In closing……again trust your training. It’s what is going to get you where you want to be.
Stay focused
Stay sharp
Stay on top of YOUR game

Coach Logan

A bad day...

This past weekend I ran the Oklahoma Memorial Marathon in Oklahoma City. I was living in Oklahoma when the bombing happen so this marathon and the meaning behind it had a special place for me. It was also going to be nice to run around my old neighborhoods and in front of my old friends. My long runs have been going well and I could tell from my track workouts that my speed was still good. I made sure the week leading up that my nutrition was right, I was hydrating, backing off a few workouts and trying to get some rest leading up to the race. I bring this up because by all accounts I should have had a good race, maybe even a PR.

My body did not care that it was a memorial race; It did not care that I was running in my old neighborhoods; It did not care that I wanted to do well. My body just decided, that on this day, to breakdown and not perform the way it should. Maybe it was the heat, the humidity, the stress building up from work, life and training, but whatever it was, it decided at mile 8 that it has had enough. I had no energy, my legs left heavy, and my body started cramping. By the time I hit the halfway point I was walking. Thirteen miles from the finish I knew my race was over and the thought of struggling and limping in was not a pleasant picture. I continued to struggle mentally and physically, but I kept telling myself that I was okay and I wasn't doing that bad. It’s hard to believe that when your running as fast as you can and you see the pace groups pass you by. First it was the 3:20 group, than the 3:30, 3:40 and eventually you see the 4:15 group run pass you like you were standing still. By the time the 4:15 group passed me I may have been standing still, I could barely walk by mile 20. My calf would tighten up ever time I picked my pace up, walking was all I could do.

I stopped at a med tent around mile 21 to see if they could help me. I got a banana and a Gatorade while the medical personal tried to massage my legs. The longer I stayed there the colder I got and the more my legs cramped. One of the other runners was waiting for the sag wagon to take him to the finish and they asked me if I wanted to quit. The thought crossed my mind and at that moment I wanted to quit. I have often said that you can’t control the weather, the other runners, the course, or even your own body, the one thing you can control is quitting. I knew at that moment my words had come to slap me in the face and now it was my time to make that choice, I could continue or quit, so I continued. I started walking again and tried to run when I could, but I walked about 6 of the last 7 miles to the finish. On a day where everything should have been great, it turned out to be a personal worst in a marathon.

People have asked what happened and I really don’t know. I have a lot of theories but that is all they are. What I do know is that no matter how bad I felt or how bad I wanted to quit, I did not, and that is something I can take from this race and feel pretty good about it.

Coach C.

Time to Get Organized!

My goal for the last four or five weekends has been to clean my apartment. Each weekend I have really good intentions of getting this done after the long ride on Saturday, and then each weekend I put it off. I get home from the long ride feeling tired and hungry, so (of course) cleaning is the last thing that I want to do. I am not talking about normal everyday cleaning that needs to get done, but random tasks that stack up over time - cleaning the fan blades, hand washing my delicate shirts, dusting shelves, cleaning the shower, etc. And it's not just cleaning - it's making time to mail a birthday card, to call my grandparents, to respond to personal emails, to pay bills, to create a budget, to cook a healthy dinner, etc. Then you add the training tasks to the mix - washing water bottles, washing clothes, unloading your car, packing bags, unpacking bags, cleaning bikes, buying training nutrition. And the list keeps going!

I bring this up because I would consider myself an organized person...but all bets are off during a long training season! I've noticed that the longer my training hours get, the more disorganized that I start to feel. I have less time for myself and less time to get things done. Some of you are veteran triathletes and have already created systems to keep up with everything that training has to throw at you. But some of you are new to the sport and may find yourself falling into the same trap. Below are a few tips that I found helpful as I started to increase my training hours - I hope they will help you to stay organized!

Keep it in Your Car: Rather than keeping your gear in your house/apartment and remembering to pack it for every workout, keep it in your car. The best trick I found is to keep a bin or box in the back of your car for all your gear - bike shoes, running shoes, nutrition, extra water bottles, extra socks, extra tubes, etc. This method keeps everything organized in one place and really cuts down on your chances of forgetting anything.

Buy in Bulk & Get a Bowl: When I first started training, I would go to the store each week and buy enough gels, bars, etc. for that week of training. Half the time it would be Friday night and I would realize that I only had two gels left for the morning ride. My remedy for this was to start buying in bulk. I have a big bowl in my kitchen where I keep ALL of my nurition products (sort of like a trick-or-treating bowl for triathletes!). This way I never run out, I can easily see when my supply is getting low, and I can quickly grab and go.

Packing & Unpacking: As triathletes, we are constantly packing workout bags in the morning and unpacking them at night. I don't know of a great way to get around this process, but I have found that it is helpful to have one bag that you use all the time. I keep all the essentials in that one bag (brush, shampoo, towel, extra contacts, extra t-shirt, etc). This way I always know that regardless of what I may forget, I have the essentials with me (either in my bag or in my car). It also cuts down on the "Oh man, I left that in my other bag" syndrome. Making sure to unpack your bag as soon as you get home helps too, otherwise you will end up with five half-packed bags and won't be able to find any of your gear (umm, this one I can speak from experience).

Store in One Place & Buy Extras: The best examples I have for this are water bottles and socks. At one point, I was operating on a few good pairs of socks during the week. I was scrambling to find two that matched as I ran out the door and would end up all flustered over socks! Although it sounds (super) simple, I went to Target and bought a bulk bag of athletic socks. I put them all in one drawer and now I never run out...and I don't have to spend 10 minutes searching for a match because they are all the same! Same goes for water bottles. I bought a bin to keep under my sink for the bottles and a bowl for the caps. We all have what seems like a million bottles and caps, so this keeps them organized and easy to access.

Keep it Simple & Keep Perspective: The most important thing to remember is that you only have so much time during training season. Try to put these tasks into perspective and tackle them one at a time. Would I like to clean my fan blades on Saturday afternoon...yes. Does it really matter...no. Set one goal for the day and focus on getting that done. There is always something more that you can do, but don't let that get you down. Keep it simple!

I was talking with a friend of mine last night who is a professional triathlete and it was comforting to learn that she experiences the same struggles wtih organization during training. We are busy people with rigorous schedules, so it is important to find a system that works for you. I hope these tips will help you to stay organized - I know they helped me!

Coach Suzanne

Heart Health

Hey folks…..

Here is something that isn’t all about triathlons but it does have something to do with healthy living.
Last week I lost 2 friends due to heart attacks. Both men were about my age. One was pretty active and the other not so much but that doesn’t seem to matter much now. Both guys will be missed by friends and families and it makes me think about all of you out there training your butts off for your next event.
The point of this blog post is that it really doesn’t matter who you are, what you do or your health status, a heart attack can happen to almost anyone. I am letting you know this because you should all make sure you are in good heart health and you do this by seeing your doctor.
Personally, I am in great health and I exercise very regularly but believe it or not I have high cholesterol. I eat very well but that still doesn’t do the trick and I have to take meds to keep it under control.

In closing….. we are all rock stars but there are some things we can’t control without the help of your doctor. Make sure you get regular check ups, exercise regularly and eat healthy.

Thanks,
Coach Logan

You can accomplish a lot by doing nothing.

Swimming, biking and running. Anyone doing triathlons knows about these three disciplines. Ask a tri-athlete about their workouts and you going hear about the many hours spent in the pool, countless miles on the bike and the fact they have run the trail so many times they can almost do it with their eyes closed. You will hear how they follow their training plan to almost perfection and have guilt for days if they are forced to miss a workout. They know that to get better, you must train at each discipline and put their bodies through many vigorous workouts. They even figure out that nutrition is extremely important to their performance and they will study and experiment until they find the exact plan that works for them. The one discipline that tri-athletes sometimes forget about, which is unfortunate because it is just as important to their performance, is Rest.

For an athlete to reach the peak levels of their performance, they will need to discover a balance between training and rest. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. Without the proper rest your body does not have enough time to recover and you will not be able to perform at your top ability. If you continue to train without rest you body can actually start to break down and you will become weaker, your performance will suffer, and you could even get injured. Allocating rest in your training program gives your body a chance to adapt to the stress of exercise, repair muscle damage, and allows your body time to replenish fluid and nutrients lost during the workout. The training doesn’t making you stronger, rest does!

A huge part of rest is sleep. There are many studies that show that Human Growth Hormone (HGH) is produced naturally during the later stages of night sleep. If you reduce sleeping time to five or six hours instead of eight or nine you are cheating your body out of a natural performance enhancer. HGH is the body natural way of fighting the aging process and helps repair damage cells. It also helps in lowing body fat, increasing muscle mass, bone density, improved immune system all the while increasing your energy levels. Sleeping eight hours a night should be a requirement for every athlete.

The next time you’re looking at your training plan and you see a rest day, don’t think of it as a wasted day, think of it as a workout where you don’t do anything. If you take a rest day each week and get eight hours of sleep a night, you should always be at the top of your game.

Swim Jargon

We receive a lot of questions during swim practice about how to read the workout -- what do all these letters and numbers mean (DPS, TPR, 6-3-6), how many sets am I supposed to do, does the interval include rest, do I stop in between sets, etc. Below is my attempt to tackle some of these questions for you guys...with a few general tips at the end!

Quick Drill Review:
DPS - Distance per Stroke (take as few strokes as possible, lengthen out and finish your stroke)
TPR - Touch Pull Roll (touch both hands at top - catch/pull - roll hips & shoulders)
BA - Bow & Arrow (work on rotation and pausing on each side - like pulling a bow & arrow)
Fist - Swim with Fists (working on your catch, feel the water with forearm)
Zipper - Drag thumbs through mid-section/up your side (work on rotation and high elbows)
10-10 Side Kick (10 kicks on each side, work on keeping hips and shoulders square)
10-10 ABS - Arms by Side (same as 10-10 side but arms are by your side - more resistance)
6-3-6 - Six kicks on one side, three strokes, six kicks on the other side (kicks same as 10-10 side)

Here are some examples of workout sets:

1 x 300 Swim (100 @ 85%/100 DPS/100 @ 90%)
This set is a 300 total (1 repetition of 300). Within the 300, you are going to change it up every 100 -- but it is still a continuous 300 (no stopping after every 100).

4 x 100 Swim (10 sec. rest)
Odd: DPS
Even: Swim at 90%
This set means that you are going to do a total of four 100's. The first and third 100's will be DPS, the second and fourth will be swimming at 90% effort. You will take 10 seconds rest in between each 100 (or go on the interval set by the coach). This set is sometimes confused with doing the whole set four times through (total 16 100's) -- remember that the first number (4) shows the total number of repetitions.

4 x 100 Swim (10 sec. rest)
#1 & #3: DPS
#2 & #4: Swim at 90%
The above set could also be written like this. This will end in the same result -- swimming 4 100's with the first and third as DPS and the second and fourth swimming at 90%.

4 x 100 Swim (10 sec. rest)
Odd: (50 DPS/50 TPR)
Even: (50 Swim 90%/50 6-3-6)
To make it even more confusing, we can also structure the set with different drills or pacing within each 100. This set is the same as the above -- 4 100's with 10 sec. rest in between -- but this time you are switching it up within each 100. So you will still be doing a continuous 100, but you will be doing something different for every 50 within the 100.

6 x 100 Pull (on interval - 20 seconds rest)
This set shows a total of 6 100's pulling (buoy & paddles) on a time interval. When you receive an interval from the coach, it DOES include your rest time. If you receive a 2:00 interval on this set, that means that you will leave every time the clock hits 2:00. The coach is going to set the interval based on the estimated 100m time for the lane -- in this case would be 1:40 to allow for 20 seconds rest. If you leave when the clock hand hits 60, then you will leave on the 60 every time you start another 100. Also, if you come in on the 1:35, you will get a little more rest. If you come in on the 1:45, you will get a little less rest. You will still need to leave on the 60 (or 2:00 interval) every time. The coaches will set the intervals based on the ability of the entire lane, so everyone does not always get the same amount of rest (should be close). Also, the coaches may set a faster interval to push the lane for that set, or a slower interval when more rest is needed....trust your coaches :)

Swim Etiquette
Since not everyone has the same speeds for swimming, pulling and fins, there will definitely be times when you are in a lane and need to pass or be passed. It is a good idea for everyone to learn the basics about swim etiquette so that practice can run smoothly. Here are a few tips:

*Try to pass at the wall rather than mid-lane (if you see someone approaching you from behind or consistently swimming on your feet, stop at the next wall and let them through)
*Wait 5 seconds between each swimmer in the lane when starting a set (try not to start right on someone's feet)
*As sets get longer, the likelihood of needing to pass or get passed increases. If you are one of the slower swimmers in the lane, be courteous and try to finish up when the rest of the lane finishes. Ex. If you are doing a 400 swim and the rest of your lane is finished with the set, stop with the group and make-up the missed mileage (probably 50m) at the end (if time permits).
*If you are swimming with a faster lane and have trouble keeping up on longer sets (200+), you can always modify the set so that you can stay on pace with the lane. Ex. For a set of 6x200 Swim, you might want to do 2x200, 1x150, 2x200, 1x150. This way you can still push the effort with the group, but you have some limited rest within the set. You can always make up any missed mileage at the end if time permits.
*Most importantly, be considerate of your teammates -- let people by if needed and ask to move ahead if you are swimming on someone's feet. This will help the flow of the lane so that everyone gets the best workout possible!

Misc. Notes & Tips:
*PULL always means paddles and buoy -- we will specify if you only need one or the other (ex. swim with paddles (no buoy) or buoy only (no paddles))
*Swim Interval from coaches DOES include rest
*If the workout just says KICK, you can choose between (mix & match) any of the kick drills -- 10-10 side, 10-10 ABS, 6-3-6, kick on back, kick with board
*If the workout just says DRILL, you can choose between (mix & match) any of the drills -- DPS, TPR, Bow & Arrow, Zipper, Fist
*If you are choosing your own kick or drill, try to choose something that you need to work on (rather than just doing your favorite one every time...)

And as always, feel free to ask the coach at practice if you have any additional questions not covered! See you guys at swim practice!

Coach Suzanne