CF Update: 05/23/03

Howdy,

Many TC athletes raced Wildflower and Gulf Coast this month, while many more are deep into their training for IMCDA.  I’ve also started a small group toward IM Wisconsin.  Things are getting busy, and fun!  The discussion board is heating up with the race plans, race reports, training questions and great ideas: http://www.cruciblefitness.com/forum/default.asp

 Elite Age Grouper Training Shift

Jon and I have had a few training sessions lately that have opened our eyes to what we might be capable of, on a good day.  We’ve decided that our deep base fitness and training knowledge have created an opportunity to achieve some lofty race goals.  After talking with Gordo, we have determined that we have crossed that line from Age Grouper to Elite Age Grouper and we have modified our training accordingly in the final few weeks before IMCDA.  You can follow the complete discussion here: http://www.cruciblefitness.com/TeamCrucible/thecoaches/jon/log/race_prep/CDA-Thread.htm

You can check out Jon’s newly modified training plan here: http://www.cruciblefitness.com/TeamCrucible/thecoaches/training-logs.asp

Frick and Frack (I’m the one without the girlie arms J): http://www.asiorders.com/view_user_photo.asp?EVENTID=2194&ID=3606439&FROM=photos&BIB=971

 Over the next few weeks I’ll discuss what we are thinking and how things evolve for us.  Basically, Jon and I have top AGer “top-end” speed on the bike, which is to say that when we sit at our lactate threshold heart rate, not very many people can hold on for long.  Our very consistent long bike volume and deep base also makes us strong tri-cyclists at all distances.  However, we realize there is difference between being Oly to Half IM Strong and being IM Strong.  Essentially, we want to increase the percentage of our lactate threshold power that we can hold for 5 hours.

 Recovery Strategies

As training volumes increase so to does the need to practice good recovery strategies.  Here is a list I would like to share.  Proper and consistent implementation is often what separates the best athletes from the good ones.  In the end, you are only as good as you recover, not how hard you train.

1. Minimize the need to recover in the first place by training smart: only train as hard, long, and as often as you need to in order to achieve your goals.  Anything more is over training.  These are some keys I use to guide my own training.
   • Flex your training schedule in real time, according to how you feel.  In other words, don’t follow a spreadsheet or training plan into a brick wall.
   • For Ironman athletes: “High to moderate frequency + moderate to low intensity = moderate to high training volume.”
   • If you need to decrease your workload, decrease intensity, volume or frequency, in that order.
   • Combine these ideas to be CONSISTENT over a long period of time.

2. “Sleep is a weapon.”  Most of your recovery happens in your sleep.  More sleep = recover more quickly = train more often and longer = faster.  7-8 hours is best. I know it might be tough sometimes, but make an effort.  Even 20-30 catnaps at your desk help (at lunch, close the door first J).

3. Post workout details can jump start the recovery process:
   • Nutrition: high carb, moderate protein, within 30-60 min of exercise.  Liquid or semi-solid is preferred.  Avoid processed foods (if it has a label, it’s processed).  Example: fruit smoothie with soy milk and/or peanut butter, chicken breast (not in the smoothie, on a plate)
   • Hydrate: I drink at least 32oz of filtered water after every workout, then carry the same bottle around with me all day.
   • Supplementation: vitamins E (200-400 IU per day) and C (250-500 mg per day) are anti-oxidants and good for recovery.  Depending on my training volume, I’ll also supplement with vitamin I (ibuprofen).
   • Stretch post workout, especially after your long run or bike.
   • Ice or cool your legs, especially lower legs.  Stand in a trash can or pool with cold water, ice your shins, calfs or Achilles, etc.
   • Elevate your legs.

4. Regular massage.  Expensive, but it works.

5. General nutrition: avoid processed foods, eat lean meats, fruit and raw veggies.  Eat nutrient dense vs calorie dense foods.  For example, eat an apple, a banana and a pear instead of one bagel.

This is my typical post ride routine:

• Come home, throw riding gear in the laundry. 
• Start a pot boiling with 1-2 cups oatmeal, soy milk, skim milk, a little brown sugar.
• Fill my 32oz bottle, take vitamins E, C, and I
• Jump in the shower while the oatmeal is cooking.
• Cut a banana, strawberries and grapes in a bowl, put oatmeal on top.
• Eat while watching CNN.  Drink water.
• Stretch for 10-15 min: hams, quads, glutes, lower back, hips, calves.
• Lay down, elevate legs and watch CNN for about 20 min.
• Total time is about 45 minutes. 

Racing/Riding with a Power Measuring Device (PowerTap, SRM, Polar)

As power training becomes more affordable, more athletes will begin to add these devices to their toolboxes. Just like any other tool, it’s only as good as your knowledge and skill of how to use it.  I have been riding with power for over a year and recently raced the Cali Half and Wildflower with and SRM.  I find riding/racing with power to be very powerful on hilly or rolling courses.  I use it to:

1.      Avoid a power spike at the bottom of the hill.  When you begin to ride with power you’ll see the natural tendency is to pile on the watts at the start of the hill.  You also see that you get almost nothing for it, in terms of gaining position on other riders.

2.      Ride the remainder of the hill within my capabilities.  I know what watts I can hold for how long and what will happen if I go outside that range.  For long climbs I just dial in a certain wattage and ignore everyone around me.  I know that I am within my capabilities and they are probably not.  I gain more confidence in knowing they will blow up later in the race.

3.      I then simply extend this same wattage across the crest and into the downhill.  Again, the natural tendency is to back off considerably as the grade begins to fall away.  However, I simply maintain my watts and accelerate quickly to my top speed and blow by everyone that hammered the hill and shut it down at the crest.

 It is also very effective on flat courses, especially with a head or tailwind.  If riding into a headwind, the natural tendency is to push harder into the wind.  This may or may not be something you want to do.  Regardless, riding with power will give you information to make an informed decision and will ensure you remain within your capabilities.  While riding against a strong headwind on Jolon Road at Wildflower, I could see that many riders around me were riding well outside of their capabilities.  Much like climbing a hill, I knew they would pay for it later in the race.  Conversely, the natural tendency when riding with a tailwind is to back off your effort.  Again, the may or may not be what you want to do, but a power device will help you make an informed decision.

So when you ride like this, you watch everyone else doing all the wrong things.  Like I said, I gain a great deal of confidence knowing that I am always within my capabilities and they are not.  It allows me to exercise discipline and be patient with my race.  It works.

If you don’t have a power device, you can use the Poor Man’s Powertap: the pressure on the soles of your feet:  if the road rises and your cadence remains the same, pay attention to the pressure on the soles of your feet.  It is increasing, which means you are pressing harder on the pedals and putting more power to the rear wheel, potentially spiking your power.  Maintain a constant pressure on your feet by shifting through the gears.  Likewise, light pressure with a tailwind or downhill (soft-pedaling) indicates you have backed off considerably. 

 Running Form, from Ken Meirke, another UF coach:

I believe strongly that running with an unweighted heel dramatically reduces injuries once a runner has adapted.  The heel is made of bone which is designed for support, not cushioning.  There is no significant shock absorbing tissue above the heel.  I have held about 20 running technique clinics and found that those who were patient with the changes have had dramatically fewer injuries since adjusting technique.

 Weighting the forefoot does add stress to unconditioned tissues.  Most runners dramatically under-use their calf muscles, so learning to use tem fully with no adjustment in training load is asking for injury.  Making drastic changes too quickly and not reducing training volume and intensity during the adjustment period will frequently cause severe problems in the calf muscles, achilles, and plantar fascia.  Given time to adapt, these tissues increase strength, endurance, and elasticity.  I have found that injuries to these tissues almost always occur in the first 2 months following altering footstrike.

I think the Pose method emphasizing so strongly that the heel must not touch the ground causes runners to run too far up on their toes.  While Romanov clearly suggests keeping the heel barely off the ground, most runners stay too high up after hearing this advice.  I prefer to recommend keeping the heel unweighted and feeling the weight concentrated on the forefoot as the runner leans forward.  I have found far fewer calf problems since making this adjustment to my terminology. 

Any significant change in technique in any sport requires a short-term reduction in training stress.  I emphasize this heavily at running technique clinics and lessons.  Any short-term fitness losses are made up for with improved economy.

Rich: the cues I use are:

1. High cadence, 92-94 rpm, always.
2. Footstrike directly under my body.
3. Standing tall, with a slightly forward lean from the ankles.  I’m still working on mastering this one, as my attention to this point comes and goes.

I’ve found that when I focus on these three, a midfoot strike happens naturally.  When I think about achieving a midfoot strike, I tend to be too aggressive and my body reminds me to make these changes gradually.

Please forward this information to anyone who may be interested.  And as always, thanks for your support.

Have a great and safe holiday weekend!