Thursday, April 22, 2010

Greatest 3 days of training

Glad to see that our Triathlon Training Camp at Lake Placid is starting to build momentum. We're looking forward to a nice group of people training for various distances in one of the most beautiful venues there is. For more information about the camp click here.

Thursday, April 15, 2010

Varying Brick Workouts to your benefit

A combination (or brick) workout that combines two or more disciplines into one training session pays big
dividends, for multisports racing and provides physiological as well as psychological training for the stresses of
race day. Many athletes use the “same old brick” as a staple in their training plan, however,
workouts can be combined in an infinite number of ways and should be structured to
make them suitable given a variety of factors that should be considered. read more...

Monday, April 12, 2010

Maintaining Performance During Longer Training

As most people start ramping up their training during the Spring Season, it becomes increasingly important to pay close attention to your "fuel intake". Lately after group rides with athletes I've started working with, I've been asking how much nutrition they took in and in what form. I'm surprised at the response I get from most people who either have no idea of how much they've taken in, or who dramatically fell short on their needs. What's not surprising is their comment that they started to fade toward the end of the ride.

Following a smart nutrition plan on your longer training rides and runs is critical to your success. A lot has been written about how to estimate your needs and here are some common threads:
  • Depending on body size and intensity level, most people will need somewhere around 275 to 325 Kcal per hour of carbohydrate replacement. Start on the lower side and see how you feel. Tweak the amount you take in until you feel good throughout the ride or run.
  • Fuel up continually. According to "Exercise Physiology" (McArdle, Katch & Katch, c.2001), the body can process a maximum of 1.2 grams of Carbohydrate per minute. This equates to a little under 300 Kcal per hour, but given the limit of how much can be processed per minute, it becomes obvious that you have to eat/drink continually during that hour and not wait for 60 minutes to consume 300 Kcal (in which case you can expect a bit of stomach upset!).
  • Practice the form of energy that mostly agrees with you. I use all liquid and find that easy to process without stomach distress. Some people tolerate energy bars well or take gels. What works best for you under high stress loads is what you should use.
  • Differentiate what works during easy training from what works during high stress/race conditions. It most likely will be different!
Once you start to keep track, it's not that complicated. But it is crucial to your success (and to feeling good) with endurance sports.

Friday, April 9, 2010

Training in Lake Placid

Plans for our Annual Triathlon Training Camp in Lake Placid are coming along nicely. We have a special package at the Northwoods Inn for our Campers and rooms in town are no longer available due to the Annual Horse Show going on during the same weekend as well as the Tupper Lake Half IM race. Camp will start on Thursday evening, June 24th with registration and a reception. Friday morning we'll get into Mirror Lake to swim before returning to the Hotel for a continental breakfast (included with camp registration) and workshop. We'll then get out onto our bikes for a fully supported ride (various distances). Camp will conclude at about 2PM on Sunday with individual training assessments.

Every year we have a number of people who are tweaking their training for an Ironman distance event and also people who are not training at the Iron level, but want to experience this beautiful venue. We will have something for everyone and everyone will be fully supported (beautiful bike loops of 25, 30, 42, 56, 112 miles). There is also a shorter 10 mile ride for those just getting into the swing of riding.

Camp registration is $179 until May 15th and $199 thereafter. We include continental breakfast each day, dinner on Saturday night, tee shirts, goodies, fully supported training, individual training assessments and special activities being planned.

There are lots of activities for family members or friends who may not be training with you. Possibilities include a visit to the North Pole, drive up to the top of Mount Marcy, ride on the Olympic bobsled course, visit the ski jumps, shop, hike, swim and on and on. The horseshow is also a main activity in town during this week!

I encourage everyone interested to register early. Rooms in town are booked up and we have a limited block with special rates at the Northwoods Inn, which is right in the middle of town!

Call me or email me with any questions: or 201.506.3300.