Race season is upon us. You have trained hard to be race ready. Your maximum sustainable threshold is higher than ever. The training camp you attended helped you improve your transition times and bike handling skills. Have you done everything you can to help you go faster? As you start the bike leg of your first race you look around at other riders and notice their equipment. What stands out the most are aero wheels and helmets. They look really cool, but are they fashion accessories or do they make a difference.
According to aerodynamic experts, after body position comes helmet and wheels. What is ironic is that their aerodynamic value is the opposite of their cash value. So the least expensive, (bike fit in aero position) makes the biggest difference. Next is the helmet, then the wheels. Being comfortable in an aggressive aero position takes time and practice. Don't train on the bull horns and expect to spend hours in the aero bars at races. I hear many athletes tell me that they are not good enough to be seen using aero helmets and wheels. If you train hard in pursuit of bettering your race times then you should take advantage of these things. On the other hand if you are happy to simply complete the distances before the cut off times, you won't care too much about shaving minutes.
So go out there and have fun, be fast, and look good.
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You've often heard me mention that to get stronger and faster requires hard work. Most people believe that we get slower as we age. Test have show that our bodies slowly loose the capacity to be as fast as when we were younger. This may be true for most people but I have seen that it may be a choice not a fact. A few years ago I had the pleasure to meet Dave. He was racing in the 70-74 age group Ironman. Dave told me that as long as we are willing to push our bodies hard, out of our comfort zones, we loose very little. Last week I did a 205km bike race in Italy where I met a gentleman from Belgium in the 65-69 age group. He beat my time by 20minutes, and I had a good race. When I rode with him the next day on our "recovery" ride he attacked every climb. He like Dave and many older athletes, had not loss the desire to push their bodies, feel the burn, and reap the benefits. The same holds true for athletes of all ages. There has to be a percentage of your training that tests the limits of your body and spirit. Take notes from these older athletes.
The next time someone older than you passes right by, don't assume that they are genetically gifted. They probably worked hard to get there, and passing younger athletes puts a smile on their face.
--
Gilbert...
As the racing season approaches, may athletes have already registered for the races and events they wish to do. Except for first timers, most will set goals such as age group placement or PB's. You've heard me talk about TSS (training stress score) before. It's measured using power meters and running watches. The more TSS your body can handle usually equals to better performances. Raising your chronic load means a lot of hard work. Through the proper balance of high intensity and long endurance workouts, only the very determined athletes keep raising the bar of their own performance. Have a chat with the top age groupers or pros and you won't hear too many of them boasting about minimalist training plans. To get stronger and faster, you have to push your comfort zones. As your mind and body adapt to new levels, you need to raise the bar again.
If you are interested in results, then get ready to work. Don't waste your time training at perceived efforts, equip yourself with proper measuring tools that show you facts. You may not like the results you see, but they'll be the truth. Then you can adjust your plan accordingly.
Gilbert...
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Beaucoup d'athlètes & d'entraineurs assument que si le plan d'entrainement est suivi, l'athlète obtiendra la condition physique désirée.
Je nomme ceci "entrainement de foi". CPP croit au controle de performance personnalisée. Nous utilisons des outils mesurant la performance comme le dispositif de puissance & GPS. Ces outils nous transmettent des donnés précis sur votre performance.
Croyez vous que votre compte de banque sera toujours positif ou faites vous la vérification des transactions au débit & crédit? De nos jours les athlètes & les entraineurs utilisent une grande variété d'outils électronique pour vérifier l'évolution de l'entrainement. Ils ne croisent plus leur doigts en espérant que le meilleur survienne.
Les athlètes d'un ou plusieurs sports qui veulent des résultats tangibles devraient avoir des donnés précis de leur performance pour ainsi s'améliorer. 2011 sera une saison de réalisation personelle basée sur des "faits réels d'entrainement" & non de "entrainement de foi".
Si vous avez besoin d'aide, vous savez où nous trouver.
Many athletes and coaches assume that if the training plan is followed, the athlete will achieve the desired fitness. I call this "faith based training". CPP stands for Controlled Personal Performance. This is fact based training using data gathering tools such as power devices and GPS devices. Do you have faith that your bank account will always be positive or do you track the debits and credits? Todays athletes and coaches have a wide variety of software and devices to track workout input and result outputs. They no longer have to cross their fingers and hope for the best. Single sport or multisport athletes that want results from all their hard work should adapt fact based training. Make 2011 a season of personal bests, trade your "faith based training" in and move up to "fact based training".If you need help, you know where to find us.
Gilbert...
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FOR THE ATHLETE IN ALL OF US
CPP Coaching would like to wish everyone Happy Holidays and a productive New Year. With hard work and dedication, anyone can improve. Consistency and planning are key factors in achieving goals, and together we work toward making you stronger and faster. The process is never perfect but it keeps us on the path. Work, family, injuries, and life are all part of the equation. Together with friends and training partners that motivate and inspire us, we move forward.
Life is Good,
Gilbert...
It's time again to look ahead to August for some tri fun with Xterra Lake Placid.
I will be holding a weekend camp again this year to help athletes improve their mountain bike and trail running skills. We will train on the race course and practice any bike sections that need special attention. As well, we will run the trail section to familiarizer you with the terrain. There will be a race strategy review and transition talk. . Saturday will include two bike outings on the course followed by open water swimming in Mirror Lake. Sunday will start with trail running and finish with another trail ride to go over any difficult sections.
The dates are August 14 and 15th and the cost will be $75 The Lake Placid Xterra site is http://www.triandduit.com/xterralakeplacid/Home.html
-- Gilbert...
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If you've been ramping up your training for the past 8 to 10 weeks then it's time to get tested to benchmark your FTP (functional threshold pace). Physiological Evaluation The physiological assessment will give you a kind of snapshot of your current state. With an accurate test, we can determine your VO2max (the power of your aerobic engine), then establish specific areas of training in (minutes / km) and in BPM which is less precise as a training tool because there may be several factors that can affect heartbeat such as: fatigue, dehydration, heat, humidity, caffeine .... This test establishes training zones and also gives you a good idea of your race times for several distances from 5k-10k-21.1 and 42.2 km. If you aim for speed ''X'' in competition, you must make your training specific to reach your goal. It is recommended to re-test regularly to refine your training zones and to see whether the objectives of training are paying off: improved endurance or aerobic power. Using a GPS such as Garmin, will then be very useful to manage your speed and maintain speed zones identified during the physiological assessment. -Technical Adjustment: Running technique is very important for the following reasons: 1) minimize the impact on the ground (a high impact is the leading factor to several injuries in runners) and 2) increase the mechanical efficiency to improve performance and economy during your races. A specific training plan will help you: reduce ground impact, have a more efficient stride, use you arms to control cadence and uphill running, and help reduce injuries. Here are some points to improve your running technique: 1) Alignment: head-trunk-hips 2) Position of feet 3) Minimize unnecessary movements. 4) Find your optimal stride length and cadence 6) Climbing and descending technique. The drills will be customized to each individual depending on experience. Christian Camden, Bsc. Phys Ed.]]>
“Total Immersion One Day Freestyle Swim Clinic”
Montreal 19 June 2010 8:00-5:30
Ben Weider JCC YM-YWHA
This one-day technique-intensive swim clinic includes video analysis and hands-on instruction with two T.I. Teaching Professionals. Total Immersion offers you the most effective way to increase your swimming performance: By improving your balance, streamlined efficiency and propulsion. Great for triathletes and fitness swimmers that are pursuing increased endurance and speed through technique mastery.
“No Brain, No Gain!” For more info on Total Immersion: www.totalimmersion.net
Clinic includes (2) 90-minute technique-focused pool sessions and (1) 60-minute pool session devoted to technique application. Also includes (3) 60-minute classroom sessions to introduce techniques, drills and analyze video. For more info: shane@totalimmersion.net
Enrollment is limited to 10 enthusiastic and aspiring participants to assure a quality experience for all! Participants should be able to swim at least 50 yards.
Coach information:
Shane Eversfield: http://www.totalimmersion.net/component/comprofiler/userprofile/CoachShane
Betsy Laughlin:
http://www.totalimmersion.net/component/comprofiler/userprofile/CoachBetsy
Fee: $175 CAN
To register, contact:
Trish McKenzie
514-737-8628 x 548
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