Rest days are honestly hard! Especially when you've slugged through an Iowa winter that seems twice as bad as the last one and the one before that too! Once its finally nice out there its hard to be told on a no- wind, cloudless
day, take it easy, rest, go get a massage in a cool dark room.
That's the agenda for tomorrow however and I've learned to look ahead and not behind! The three days following rest are reason enough to take it seriously. Some serious hours on the bike, some pretty serious running after that and then a more serious brick. What do other people do on a three day weekend?
I'm hoping the grass doesn't grow, the dog doesn't need walking, and there are no emergencies that need attention at work.
There is that issue of the book promised June 1 or around there. I'm leaning toward around there right now. There's that issue of payroll being due real soon after the weekend is over. There's that issue of the floor being cause for additional allergies.
None of that is too bad- I can lay around and work on some of those things. There's no gas in the grill for the three day weekend. Now that is a problem.
Got a rest day in your calendar? Schedule it, just like you would a work hard day- its when the progress is made, or at the least the groundwork for the progress. Enjoy it- in the middle of that 4 hour ride you'll be glad you did! (even if yous is only one or two)
Thursday, May 27, 2010
Tuesday, May 25, 2010
JOY of it
With the tri training group we've got going this summer, I'm learning and relearning basics. The most basic of all is so simple it's often overlooked.
What's not fun, won't be done.
As much as you can focus on improvements with drills and skills, with running for instance: bounding drills, heel-to-butt kicks, straight leg running, accelerations, arm technique cheek to cheek and proper strike and foot roll....
Ultimately when you actually go out and run you will do it more often and get better because of it when you can focus on the gratitude for being able to do it, the beauty of the surroundings, the sound of the birds, the quiet of a country road, or even the sound of Bob, Billy, Bruce and whoever lives inside your ipod if you must.
The more constipated you get about improving your form or focus on your breathing, the harder your experience becomes and the more that you will come to dread it. Don't make it work.
In fact, if you've started using time, pace and heart rate as indicators of success so much that you forgot why you run in the first place, try leaving it all behind next time.
Just run. For the Joy of it. Run like a child. Light post to light post, over and back of the lines on the side walk, backwards when you feel like it... there are no rules. Get back to making it play. Unless your sport pays the bills for you, take having fun while you're doing it, seriously.
What's not fun, won't be done.
As much as you can focus on improvements with drills and skills, with running for instance: bounding drills, heel-to-butt kicks, straight leg running, accelerations, arm technique cheek to cheek and proper strike and foot roll....
Ultimately when you actually go out and run you will do it more often and get better because of it when you can focus on the gratitude for being able to do it, the beauty of the surroundings, the sound of the birds, the quiet of a country road, or even the sound of Bob, Billy, Bruce and whoever lives inside your ipod if you must.
The more constipated you get about improving your form or focus on your breathing, the harder your experience becomes and the more that you will come to dread it. Don't make it work.
In fact, if you've started using time, pace and heart rate as indicators of success so much that you forgot why you run in the first place, try leaving it all behind next time.
Just run. For the Joy of it. Run like a child. Light post to light post, over and back of the lines on the side walk, backwards when you feel like it... there are no rules. Get back to making it play. Unless your sport pays the bills for you, take having fun while you're doing it, seriously.
Monday, May 24, 2010
In the Swim
Swimming a triathlon is a different animal for several reasons!
New-to-tri people have primarily swam in a pool where the bottom is visible, the side is readily available for rest and a push off, standing up is quite often an option, and there is little risk of having to share a lane with too many people.
Lake swims change the rules. Goodbye bottom of pool, lane ropes, polite swimmers, rests at 25 or 50 yards.
The fun of it is having the experience! Suddenly though, becoming efficient becomes your best friend. Save energy, keep yourself focused on the moment and then readying yourself for the next event!
If you're already swimming a 50 in a minute or less- you can benefit from fitness swimming as you ready for your first tri- more endurance based sets and preparation for longer distances without breaks. If your pace is slower than that however, you will benefit from spending a greater proportion of your time doing drills to get more efficient with better technique.
Catch up: Swim like superman with both arms in front and take one stroke at a time, slapping the hand at the top before taking another stroke with the other hand. It helps with body position, learning to glide where you have the least resistance to the water, and will help you become more powerful in each arm stroke.
Single Arm: Keep one arm extended the entire time, swim with just one arm stroke, breathing as you need to- two or three strokes between breathes if you can.
Fist Swimming: Literally close your fist and swim that way. You can also open up one finger at a time with each 25. You'll learn to really use the most optimal arm pattern.
These are just a few to get you started- perform drills consistently when you swim- some days spending much more time and focusing on the purpose of the workout as a technique-enhancing session rather than a cardiovascular workout. You'll get better- faster, and have more economy resulting in less fatigue after the swim- with more technique work!
New-to-tri people have primarily swam in a pool where the bottom is visible, the side is readily available for rest and a push off, standing up is quite often an option, and there is little risk of having to share a lane with too many people.
Lake swims change the rules. Goodbye bottom of pool, lane ropes, polite swimmers, rests at 25 or 50 yards.
The fun of it is having the experience! Suddenly though, becoming efficient becomes your best friend. Save energy, keep yourself focused on the moment and then readying yourself for the next event!
If you're already swimming a 50 in a minute or less- you can benefit from fitness swimming as you ready for your first tri- more endurance based sets and preparation for longer distances without breaks. If your pace is slower than that however, you will benefit from spending a greater proportion of your time doing drills to get more efficient with better technique.
Catch up: Swim like superman with both arms in front and take one stroke at a time, slapping the hand at the top before taking another stroke with the other hand. It helps with body position, learning to glide where you have the least resistance to the water, and will help you become more powerful in each arm stroke.
Single Arm: Keep one arm extended the entire time, swim with just one arm stroke, breathing as you need to- two or three strokes between breathes if you can.
Fist Swimming: Literally close your fist and swim that way. You can also open up one finger at a time with each 25. You'll learn to really use the most optimal arm pattern.
These are just a few to get you started- perform drills consistently when you swim- some days spending much more time and focusing on the purpose of the workout as a technique-enhancing session rather than a cardiovascular workout. You'll get better- faster, and have more economy resulting in less fatigue after the swim- with more technique work!
Getting Stronger the Right Way
For triathletes gaining strength is a dual-edged sword. Yes, you want strength for power but no one wants more bulk or to spend energy where it isn't directly related to dividends in better swim, bike or run performance. To get better at those you have to do those specifically.
Some amount of injury prevention and elimination of imbalances or compensation is worth the investment of time and energy, however.
Athletes like linear movements and need non-linear movements. We set up some unilateral and multiplanar exercises for our group in order to help them with weaknesses before they become a problem.
Single leg Russion deadlifts, single leg touches to the floor, lunges with a forward reach, pick up and press are all options for lower body work where you can focus on one leg at a time and easily identify problems or favoring one leg over the other.
Hip Bridges and Ham curls provide functional ways to strengthen the hamstring/glute area while also challenging the core by using a ball.
Including calf raises, shoulder external rotation and retraction, and a variety of core including: rotation, stabilization, lateral flexion, back extension, and small amounts of forward flexion (we are already too good at this one!) comprise a well-rounded core work session that should be done twice a week at the least.
Tune in for a few drills for the swim!
Some amount of injury prevention and elimination of imbalances or compensation is worth the investment of time and energy, however.
Athletes like linear movements and need non-linear movements. We set up some unilateral and multiplanar exercises for our group in order to help them with weaknesses before they become a problem.
Single leg Russion deadlifts, single leg touches to the floor, lunges with a forward reach, pick up and press are all options for lower body work where you can focus on one leg at a time and easily identify problems or favoring one leg over the other.
Hip Bridges and Ham curls provide functional ways to strengthen the hamstring/glute area while also challenging the core by using a ball.
Including calf raises, shoulder external rotation and retraction, and a variety of core including: rotation, stabilization, lateral flexion, back extension, and small amounts of forward flexion (we are already too good at this one!) comprise a well-rounded core work session that should be done twice a week at the least.
Tune in for a few drills for the swim!
Saturday, May 22, 2010
End of the Suspense!
So in the last two months just what have I been doing? Training- that's what!
And it there a multitude of extra projects at work that take up that little time it takes to dedicate to a blog! A business school for our newest trainers at the club, finishing the plans for summer programs, post-testing and celebrating successes with our Go Red participants, and the ups and downs of family life; learning a sister-in-law has to struggle through breast cancer and that the same sister-in-law just became a grandma for the third time - just a week before her surgery.
So a little struggle to get in a long bike ride, the allergy reactions to a chlorinated pool that create a day of sneezing and congestion after an early morning swim, and the sore hips that set in at about an hour and a half of a two hour run....small things to complain about. Do I keep one breast or get rid of them both and eliminate potential problems? Do I want to face that question instead? I've got choices that are better than that and I'm going to appreciate it and remember pain is relative.
I've also got renewed inspiration in a group of first time tri-ers! Our beginners tri group is awesome. We've had two group swims now, a strength/core work out and one each bike and run workout.
Everyone has different strengths and weaknesses but they are doing great and supportive of each other! We meet at West next Wednesday at 5:30 to run hills - so join us if you're local and up for an hour challenge. Anyone can do this- and you'll be a stronger runner for it!
One gal on a mountain bike battled through a 13 + mile bike ride finishing against the wind. Made me feel rather silly complaining about my ride on a tri-bike.
Watch for some of the pointers in each sport we've shared with this group over the last couple weeks. Consider creating an out-of-comfort zone challenge of your own!
Some days when I have to run and am not 'feeling it' I remind myself that race day in November I am going to regret not going. Having the choice is a gift. I have lots of gratitude and then I go out and do it whether I feel it or not!
And it there a multitude of extra projects at work that take up that little time it takes to dedicate to a blog! A business school for our newest trainers at the club, finishing the plans for summer programs, post-testing and celebrating successes with our Go Red participants, and the ups and downs of family life; learning a sister-in-law has to struggle through breast cancer and that the same sister-in-law just became a grandma for the third time - just a week before her surgery.
So a little struggle to get in a long bike ride, the allergy reactions to a chlorinated pool that create a day of sneezing and congestion after an early morning swim, and the sore hips that set in at about an hour and a half of a two hour run....small things to complain about. Do I keep one breast or get rid of them both and eliminate potential problems? Do I want to face that question instead? I've got choices that are better than that and I'm going to appreciate it and remember pain is relative.
I've also got renewed inspiration in a group of first time tri-ers! Our beginners tri group is awesome. We've had two group swims now, a strength/core work out and one each bike and run workout.
Everyone has different strengths and weaknesses but they are doing great and supportive of each other! We meet at West next Wednesday at 5:30 to run hills - so join us if you're local and up for an hour challenge. Anyone can do this- and you'll be a stronger runner for it!
One gal on a mountain bike battled through a 13 + mile bike ride finishing against the wind. Made me feel rather silly complaining about my ride on a tri-bike.
Watch for some of the pointers in each sport we've shared with this group over the last couple weeks. Consider creating an out-of-comfort zone challenge of your own!
Some days when I have to run and am not 'feeling it' I remind myself that race day in November I am going to regret not going. Having the choice is a gift. I have lots of gratitude and then I go out and do it whether I feel it or not!
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