Swim Focus

This week and next the team is doing its first of three two week block called Swim Focus. This block will have 5-6 scheduled swims per week with an average of 2200 per swim session. Here is an example of a perfect free style catch:


You can see more examples at www.swim.ee and go to videos or just click the link.

Brick Work for HPR Columbus

HPR Columbus kicked off the new year with a Brick Weekend of training that most would say is Crazy A-- Sh--! I once read that you can do as much base training in a day that you want. So I put team HPR Columbus through the test. They have been training since Nov 1, 2010 for six days per week and during build weeks up to 12 hours.

Here is what the four days looked like:

Thursday PM
50min Run with 5 x 30sec Hills in the middle

Friday AM
60min Drill Swim Set
115min Biking on Trainer

Saturday AM into PM
80min Bike on Trainer
15min Run
65min Bike on Trainer
15min Run
50min Bike on Trainer
15min Run
45min Bike on Trainer
15min Run

Sunday AM
120min Run on a flat Snowy Trail
30min Bike on Trainer (small ring recovery spin)

We most definitely suffered together and worked through a lot physically and mentally as individuals. I'm very proud of my athletes and their accomplishments this past weekend. Looking forward to next week's recovery schedule!

Scull Swim Drill

We had a question last night at the bike about a swim drill called sculling. We do the front or middle not the back. Click on sculling and watch.

Nutrition...

It's never good to write on the topic of nutrition after wolfing down a Graffiti Burger, large fry and a chocolate milkshake, but here I go.

I will get into more detail and share a few pointers from Sports Nutrition 2 Go in a few weeks, but for now keep it simple. Know that just sleeping you will burn between 1200 – 1800 calories and another 500 or so during the day sitting on your bum. So let's try this for a few weeks and see how we feel.

The Focus is Protein and H2O! You need 8 to 10 grams of protein every 4-5hours you are awake. Trust me, you get carbohydrates in during the day without needing to count them. As for water intake, sips all day long or 6oz every 15min.

Training Block One, Complete!

The HPR 2011 athletes and maybe for most of you readers, the first four week training block has been successfully completed. Anytime you're training through a three week build, (even if it is a base build) the schedule and sessions can be tough. Having teammates, especially during six months out of racing makes it easier and fun.

A few items covered during this four week block:
1. Position and balance on the bike. Comfort is Speed!
2. Stick to the scheduled plan by shortening training sessions, if needed, rather than stacking them to make up.
3. Ask questions (coach welcomes this) and pick your teammates brain about how they juggle life and sport to achieve goals.
4. Practice staying in the moment during training sessions and you will manage this much easier during your races.
5. The recovery week is much needed for the body and the mind, please don't cheat yourself by over booking with this extra time in your week.

3 Week Base Build Review

The team is into it's first three weeks of "Base Build" and for those that have been getting in all the training sessions you are probably looking forward to next weeks recovery. November is always tough to get into a committed training schedule, but thanks to your teammates it can be a little easier.

As a coach, I see the bonds being created by the athletes suffering together and through these moments become clearer goals and accountability for each of them. Lots to learn as a newbie and much to remember as a veteran that has taken a few months off. Vince Lumbardi would say on the first day of every summer training camp as he held out a football for everyone to see,
"This is a football". So, this is the time to revisit the basics and build on a solid and understood foundation.

Here are few basics for triathlon:
1. Base Hart Rate means your HR is 70% of your max while in this zone. The longer you stay in this training zone the fitter you will become. "You need to go slow to go FAST"
2. In the pool, the sticking to the rest times are as important as the swimming.
3. On the bike, even peddle strokes (by doing SLD's) will produce much more power and efficiency throughout your ride then mashing.
4. During your run take inventory of your self, from the top of your head to the center of your foot and make sure you are relaxed.
5. While in your warm up and warm down of each discipline focus on staying correct and relaxed. Mental toughness will be learned through this practice.

Remember, we signed up for this sport to have fun and its only the expectations we put on ourselves that might turn the fun into work. Do I want to have fun during this training session or do I want to work? Ask yourself this question before every training session and you will be prepared and rewarded each time.

HPR 2010 Season