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| May 03, 2013 |
Coach's Note from Lance Watson
Thought Patterns, and Dealing with Pressure
When you are out training, it is empowering to start becoming aware of your thought patterns. Obviously the way we think and the things we focus on in practice become habitual over time, and that place we regularly visit in our mind and spirit become an automatic response... |
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Practice Your Nutrition Strategy Before Race Day
By LifeSport Coach Jessica Adam |
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Your nutrition during racing and training should really be considered the fourth discipline of triathlon. It is just as important as any of your workouts. You can train to perfection but if you miss the opportunity to really dial in your nutritional needs before your event your day could be over very quickly. The key to figuring this out is starting with a basic guideline but ultimately there will be lots of trial and error testing during your training. The following will help guide you through some strategies of practicing your nutrition while training so that you may be confident that you will get through your race with optimal nutritional requirements.
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Ask the Coach?
By LifeSport Coach Errol Kalayci |
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"How do I become a better runner off the bike?"
Thanks!
Kimberly
Boca Raton , FL
Coach Errol's Response:
The ability to run well off the bike comes down to efficiency, on the bike and the run. Many talented runners struggle in triathlon and become frustrated that they are passed on the run by athletes they drop in run only races. Surprisingly, oftentimes it is not the athlete's run that needs work as much as their bike!
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Conquering Your Fear of the Open Water Swim
By LifeSport Coach Jess Adam |
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There is no doubt that the open water swim of a triathlon is what many triathletes find the most intimidating portion of the race. Considering that it is the first event, it doesn't help that you also have pre-race jitters coursing through your body! The following are some tips to help you feel more confident that you will not only survive but have a great open water swim.
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Start Now for Successful Open Water Swimming
By LifeSport Coach Jess Adam |
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Spring. It's so close yet still so far away. This time of year can be tough to feel motivated as you are probably getting tired of the weather and are longing for a nice, double-digit temperature day! What might help is to switch up your training a bit. Do something that gets your mind into race mode, fires up that competitive edge, and reminds you that race season is really just around the corner. Here are a few tips and tricks you can take with you to your next swim workout in order to get you ready for the sometimes chaotic but always exciting open water swim!
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Why you Should Race in February
By LifeSport Coach Lucy Smith |
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Coming out of our winter break, we all remember what it feels like to be really fit, with last season's awesome goal races and peak hard training efforts standing out in our mind. In contrast, you can feel rusty at this time of the year. You are coming off a break and your big goal races are still in the distance, weather is colder and more unpredictable, and training weeks can stretch on and on. An impatient bunch sometimes, most triathletes want to be fit again, 'yesterday!'. This is the time of year to train, get stronger, work on weaknesses and reinforce positive practices. Whether it's repeating interval after interval of high cadence work on the bike, or performing run drills to ensure proper biomechanics, think of yourself as the kid trying to better at violin. Whether you are innately talented or not, it takes hours and hours of practice to get good at something. Want to get good at triathlon? Practice! What you can do really well right now is to practice strong mental and emotional skills, and be relaxed and in the moment with your training. Keep it fun: whether it's having a sense of humor about the terrible weather you have to run in again, or training with people who make you laugh, creating a lighthearted approach to getting fit again will help ensure you continue to enjoy yourself and improve.
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Preparation in January for Breakthroughs in June
By LifeSport Coach
Jessica Adam |
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Part of orchestrating a successful triathlon training program is to evaluate your previous race season and then set realistic goals for your next one. A common mistake is to wait until the spring when race season is around the corner, that adrenaline starts to get going, and all of a sudden you start thinking about what you can accomplish. There is nothing wrong with this except for the timing. Your coach can assess the skills and performances you had last season, point out where your strengths and weaknesses are and which would be the most beneficial to work on to optimize your training and success. Start setting goals earlier in your annual training so you can have a game plan set in motion for a better than ever season!
The following are three examples of goal setting:
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How to Do Anything Better: In this Case Running
By LifeSport Coach Lucy Smith |
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I have used visualization my whole career. Using my brain and the pictures that I can create there, I have visualized myself running a course, seen myself in the full flight of perfect running and formed mental mindsets of positive self talk and focus that has lead to countless successful and satisfying performances in training and races. I have also used visualization as a way to strengthen my running and my running form. I can see myself as the runner I want to be, and even on the clunky days, I pretend that this is how I am really running. When I came back from my first pregnancy, an unstable pelvis and a weak back meant that I didn't run a step on land for 8 months. I ran countless hours in the pool, often closing my eyes and visualizing myself running on land. Even though I was immersed in water, I could feel what it was like to run on the road and through my senses could surround myself with a very realistic fantasy. When I started to land run again, it definitely took some work, but my mental work made the transition that much shorter. My first few land runs were sometimes painfully klutzy feeling and uncomfortable. In order to prevent myself from getting negative and down on myself, I would pretend that I was running well. It wasn't denial, so much as using my brain as a starting point, at a time when my physical body wasn't ready for it. These years and years of going through the motions and working on form have helped me as a coach and in supporting others who would like to benefit from smoother running.
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What to do When Race Season is Over!
By LifeSport Coach Bruce Regensburg |
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When you finish your last race of the season, you often ask "What do I do now?" Before you answer that question, stop and smell the roses. You have just put your body through a very stressful period and it needs a break. I don't mean stopping training all together, but you should look at alternative ways to let your body recover. The worst thing you can do is jump right back into a heavy training schedule. This will just wear the body down and likely cause burn out or injury before your next big race.
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Training Plan:
Strengthen your
Weakness this Winter
By Lifesport Coach
Jessica Adam |
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As the 2012 triathlon season is coming to an end it's time to take a break for some well deserved recovery time but also to reflect on your year. Did you successfully meet the goals you had set for yourself at the beginning of the year? Maybe meeting these has given you bigger aspirations for next year? Whether it is qualifying for a big race or finishing your first Ironman it's important to look back and think about what you could have done and in turn what you did do to make these goals a reality.
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Swim DPS
By LifeSport Coach
Lance Watson |
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Swim what? Swimming DPS means distance per stroke. In trying to improve your swimming speed you must work on two things; efficiency of your stroke and the turnover rate of your arms. If your arm pull is technically sound under the water, you apply good hand and arm pressure and your turn over rate is high you will swim fast. If one of these things is missing you will not be swimming to your potential. Working on DPS during workout sessions will help you become more efficient technically so when you increase your stroke rate to swim faster you will be pulling water correctly.
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