Training is easy - get up, loosen up, out the door, then work your ass off. Depending on the day it may be intervals or something as simple as an aerobic-paced run. No matter what the schedule says it is fairly easy to get up and put the work in when you are a motivated, Type-A kinda athlete. Triathlon is a sport made up of Type-As.
Science tells us that once we hit roughly age 35 the body starts to fight us a bit. Now I am not talking about your average Joe who spends more time sitting on the couch or a bar stool who "suddenly" realizes he has a 42 inch waist, surprised by the whole situation. No, I'm talking to you, the athletically inclined soul who wakes up at 4:30 in the morning to get that run in before work or sits on the trainer, pedaling away at 9:30 pm because that was when you finally had the time to get it in. Even as we deny it, things get different as we age. Vo2Max levels decline over time and the body doesn't recover from hard workouts as fast as in the past.
As we get older we need to adapt. Joe Friel said it better than I can:
"... it appears that aging athletes are fighting an uphill battle. But for most I don’t believe the issue is aging so much as it is detraining, misuse and disuse. We simply fail to adequately and appropriately change our lifestyles and training regimens as we get older. When younger one can make more mistakes in lifestyle and training without significant negative consequences for performance. As we age there is less latitude for mistakes." Source
Change my lifestyle and training regimen? Are you crazy!!!! I LOVE LOVE LOVE my routine!!!
Yeah ... reality is, just like everyone else, I'm getting older. Doesn't mean I need to give things up, just means I need to adapt. I have the whole nutrition thing down as well as the must lift weights thing. Sleeping 8 hours a night is something that will never happen (I am sure I fall on the need less sleep spectrum) but I do get more sleep these days than I ever have. I love the Saturday afternoon power nap!!!
The problem for me is the whole rest thing. I remember the days of training for my first few full Ironman events with some crazy, crazy workloads. I had a peak week that included 14k in the pool, 300+ miles on the bike, and 45 miles of running. Sounds nuts because it is. But just like any other motivated athlete I remember those days and see no good reason why I shouldn't be able to do that now.
Just as a little side note: if you've ever been out for a post-run breakfast with me and you think I eat a lot of food today, should have been there 8 or 9 years ago.
Anywhooo ...back to that age thing. Can't put in the type of workload I did "back in the day." In fact, back then I remember training like I was trying to bury myself in a training hole. Now that I'm in my mid-40s I can still make that happen. Difference is, too much training today is not only digging that hole but also jumping right in. For example, read this.
And while I would have to admit that killing myself with intensity and/or volume is fun, the days of suck that follows I could live without. Thus, I have continued to modify my training to fit the reality of the workload my body can handle.
1. Redefining Rest Days - Ten years ago a rest day might be an easy morning run and an aerobic/casual bike ride in the evening. Today a rest day is either a complete day of rest or a short, easy swim.
2. Diet - In 2010 I was having trouble recovering from workouts and made the decision to eat more fruits and vegetables. Today I give zero thought to calories in/calories out and focus more on the nutrient density of what I consume. Is my diet perfect? Heck no. But 80-90% of the time I'm eating real, high quality foods. Basically I follow the wise words of Michael Pollan - "Eat real food. Mostly plants." A synopsis of his seven rules for eating here.
3. Recovery Weeks - This is really new for me and am currently in the middle of one right now. Some of you would call it barely training. With the crappy weather we have been having in Eastern Pennsylvania this hasn't been so hard to do. This will take some work to do when the weather breaks and I can get outside on my bike every day.
4. Taking the Warm Up and Cooldown More Serious - There was a time when I could go from head on the pillow to out the door for a run in about 10 minutes. Today it is more of a process.
5. Foam Rolling - This is something I have done on and off for some time, but have been more consistent about this year.
6. Massage - I have the best massage therapist who I see on a regular schedule. If you don't do this you should call Joe (610-865-1418). You can find his website here.
Simple but not easy. I'm not a physically gifted athlete. I'll never be the fastest runner, strongest cyclist or best looking swimmer. My results come from hard work. If I have a default mode it is to put my head down and work, work, work. For 2015 I'll be taking the more cerebral approach my body needs.
Thanks for reading!!!
Train hard. Stay focused.
Jon
Showing posts with label Triathlon Training Regiment. Show all posts
Showing posts with label Triathlon Training Regiment. Show all posts
Thursday, February 12, 2015
Friday, December 13, 2013
Off Season Update
It's been almost one month since I started my off season and things are going well. For once I have decided to embrace it and can honestly say that I have lost some fitness, gained a little weight, and caught up on the sleep I had been neglecting. I have also gotten some of the stuff I had been putting off completed ... but not nearly as much as I (or The Queen) would like.
Quick side note: I did have the time to head down to Philly last week for a gathering of local co-ops as a representative of the Bethlehem Food Co-op and visit the Weavers Way Grocery Food Coop. Neat little store with really, really awesome bulk bin section (which was really the entire upstairs). The selection was amazing. Can't wait to get our store up and running in Bethlehem. If you are interested in keeping your food spend local, supporting your community farmers, and/or higher quality food for your family, you should check out our website, come to a meeting, then become a member.
The one big problem I have this time of year - even when I'm faking an off season - is a lack of focus. I love my routine, which means I fall apart when I don't have a clear, well-packed agenda when I wake in the morning. But maybe it's a good thing that I'm as relaxed about it as I am ... maybe that's the point.
Physically I'm feeling pretty good. Most all of the nagging little things have gone away and the legs have some life in them. The one little hitch has been the strain in my right shoulder, a result of moving some furniture last week. While it sucks, at least it happened in December and not January.
I've also been enjoying my time back in the weight room. Yes, there are some who feel that strength and power needs to be developed specifically for the bike or the run, which is an argument for another time. What I will say is, I believe in the power of straight-up strength training, the basic, multi-joint exercises variety. No better way to get stronger and add power than some good old fashion squatting and deadlifting. As a side benefit, both these exercises, when performed correctly, are probably the best way to build core strength.
Anyway, my training has been sticking with the plan and rules I laid out here. I haven't raced since Philly and don't plan on racing until February. Mileage has been low as has the intensity. And yes, I have been training outside in the cold weather, caught the snow storm on Tuesday (both by choice), but I have avoided the cold rain and have avoided riding outside for weeks.
Swimming has been completely put on hold due to the shoulder strain. I really haven't been consistent in the pool since September, lacking motivation, so this really wasn't a big deal ...until it was a big deal. Funny how this works. Now that being out of the pool isn't by choice, the motivation to swim has started to come back. I'm now thinking of the injury/timeout of the water as a good thing.
Starting this week my training volume will slowly increase into the new year. My plan is to put in a solid run base starting in January, so, by design, the next few weeks will see most of the increased volume go to the run. Any biking I've done has either been on my $400 mountain bike, in a spin class (believe it or not), or some easy spinning on the trainer. Hopefully I will be back in the pool next week for some short, easy yardage.
As usual, we are planning on welcoming in the new year by running South Mountain on December 31. I think this is the 12th time, maybe. Always a lot of fun, with the added benefit of knowing just how out of shape you've become over the holiday season. The run is about 10 miles, starting at Sand Island. The loop takes you over the mountain via Hayes Street, through the Stabler arena area, then back over on Mountain Drive South. If you are local and are interested in the deets let me know.
Finally, Mrs. Claus had her annual visit to Casa de Soden with the annual cookie delivery. And when I say cookies, I'm talking 86 varieties made from scratch, freshly baked two days ago. I question my ability to make a batch of cookies from a mix and she does all of this. Always appreciated at home, then by the Magellan Financial crew at work.
Train hard. Stay focused.
Jon
 |
| Weavers Way Bulk Bin Maddness |
The one big problem I have this time of year - even when I'm faking an off season - is a lack of focus. I love my routine, which means I fall apart when I don't have a clear, well-packed agenda when I wake in the morning. But maybe it's a good thing that I'm as relaxed about it as I am ... maybe that's the point.
Physically I'm feeling pretty good. Most all of the nagging little things have gone away and the legs have some life in them. The one little hitch has been the strain in my right shoulder, a result of moving some furniture last week. While it sucks, at least it happened in December and not January.
I've also been enjoying my time back in the weight room. Yes, there are some who feel that strength and power needs to be developed specifically for the bike or the run, which is an argument for another time. What I will say is, I believe in the power of straight-up strength training, the basic, multi-joint exercises variety. No better way to get stronger and add power than some good old fashion squatting and deadlifting. As a side benefit, both these exercises, when performed correctly, are probably the best way to build core strength.
Anyway, my training has been sticking with the plan and rules I laid out here. I haven't raced since Philly and don't plan on racing until February. Mileage has been low as has the intensity. And yes, I have been training outside in the cold weather, caught the snow storm on Tuesday (both by choice), but I have avoided the cold rain and have avoided riding outside for weeks.
Swimming has been completely put on hold due to the shoulder strain. I really haven't been consistent in the pool since September, lacking motivation, so this really wasn't a big deal ...until it was a big deal. Funny how this works. Now that being out of the pool isn't by choice, the motivation to swim has started to come back. I'm now thinking of the injury/timeout of the water as a good thing.
Starting this week my training volume will slowly increase into the new year. My plan is to put in a solid run base starting in January, so, by design, the next few weeks will see most of the increased volume go to the run. Any biking I've done has either been on my $400 mountain bike, in a spin class (believe it or not), or some easy spinning on the trainer. Hopefully I will be back in the pool next week for some short, easy yardage.
Train hard. Stay focused.
Jon
Wednesday, November 27, 2013
Off Season Triathlon Training
A few days ago I started talking about my off season training and how I want to make sure I don't screw up next year before my annual New Years Eve South Mountain Run. I am embracing the down time from triathlon specific training. If you missed it, you can find that post here.
One of the first things I thought about after I crossed the finish line at the Philadelphia Marathon was getting back into the weight room. While you would never know it looking at my 160 pound body, I really get an enjoyment from lifting me some weights. Back in the day I was quite strong and almost 40 pounds heavier. My roots are old school, going back to the days of Ottmer's Iron Den in Lakewood, NJ. No heat in the winter, no AC in the summer, the most advanced machine in the place was the cable crossover. I was "the kid" and we lifted barbells and dumbbells. Back to the present day, as an "old guy" I'm still in love with some free weight fun.
One of my goals in the off season is to get stronger. If you hit the magazines and the interwebs there are a number of thoughts on getting strong for triathlon. I'll let you find that on your own. I know what has worked for me in the past - basic, multi-joint exercises. And in my world that comes down to a basic routine that focuses on two exercises: squats and deadlifts.
I know, I know, I know ... these are great for overall strength, not so good for sport-specific strength. I agree. The strength you gain now, with the right training, converts over nicely to swim/bike/run when you add in the specific training. No way in hell am I doing big pull sets or riding/running up the side of mountains in the month of December. And I love, love love to squat and deadlift.
Seriously. True story.
Sorry for the side story. Focus Jon. Focus.
If you haven't figured it out yet I am a big believer in rules. By calling them rules it forces me for some reason to stick with the plan. So even an unstructured period like I am in right now has a set of guidelines (RULES!!!) that I will stick with the best I can. And truth be told, there ends up being more structure there than I care to admit. As I get closer to January 1 my training does start to migrate from goofing around to something getting close to structured. I'll go into that as well, but first the rules:
Rule #1: No racing. You'll see me a a number of races in the next few weeks, you just won't see me racing. On Thanksgiving morning The Queen and I will be at the annual Pumpkin Pie 5k in Nazareth. Not sure who I am running with yet, but it should be an 8 minute mile pace if I'm pushing it. Might even run with The Queen. Using it as a chance to support a good cause and hang with some friends, not looking to win a pie.I like pie, but not enough to break my body down.
Rule #2: Don't do anything you don't feel like doing. If you wake up and don't feel like running, don't do it. Same with biking and hitting the pool. This is predicated on two things I know about myself. First, I am prone to over-training, not under-training. If my mind says "no" I need to listen to it. Second, once January comes around I suck it up if I'm not so motivated for a workout.
Rule #3: Stay active and cross-train, but do NOT obsess over triathlon. I took a yoga class last night and plan on hitting Ants spin class a few times this December. So looking forward to taking the mountain bike out this weekend.
Rule #4: Get strong. Not only is this hitting the weights, but also core training. Speaking of core, I'll be reviewing the book Foundation by Dr. Eric Goodman soon, which will change the way you think about core.
Rule #5: Work on correcting any muscular imbalances that last season produced. Eventually this happens to all of us. Better to take care of it now than have to deal with the injuries next race season.
Rule #6: Eat and gain some weight. It makes no sense to stay at your racing weight so I don't. The body is more durable a bit heavier and, honestly, I really, really like to eat. Besides, you're just kidding yourself if you think you will make it through the holiday season without partaking in cookies, candies, etc. For me, the normal 90% good /10% not-so-good eating becomes more like 75/25. By January 1st I should be about 5 pounds heavier than I was on November 17 and teh diet will tighten up.
Rule #7: Avoid training in poor weather conditions. I have no problem running in a 35 degree rain or riding when temperatures are in the 20s. But, not in the month of December. There is no reason to be out there when the whole point of training is to recover and take a mental break.
Now that we have the rules set out, how do we proceed for these 6 weeks? It will look something like this:
Week#1 - Almost complete rest. For me this was last week and I ran once, swam once, and sat on my trainer to spin the legs out right after the marathon. Intensity for everything was nil. I hit the weight room but made sure to ease into it, concentrating on good form. No need to get overly sore.
Week #2 - Do something every day. Most every day there will be something swim/bike/run related with a cap of 60 minutes, all at a recovery intensity. I will make sure to run 3 times during the week. Strength training continues and the weight used increases.
Weeks #3 through 6 - The intensity remains low for swim/bike/run. Over these weeks the total hours each week will increase, as will the number of workouts (which still remain short). For the run I will be back at base mileage by week #3 and increase that mileage slowly each week. Years ago I read an article in Triathlete Magazine by Mark Allen on off season training. The one recommendation he had was to continue running during this phase, due to its pounding nature. He argued (correctly) that the body loses the ability to absorb the abuse that running puts on the body when you take an extended vacation from the activity. This advice has stuck with me. Bike volume stays low and I'll visit the pool with more frequency. Strength training continues.
Of course there is one big caveat. The goal here is to be 100% physically ready for base training come the new year. If there are any lingering issues that need fixing I will back off and fix them. So if there is some compelling reason to not run I will stop.Time off in December is no big deal, while time off running in May could be huge.
So that's the simple plan. Train easy, don't race, and make sure the body feels great when it is time to start base training. Giving the body a break allows old injuries to heal, any overuse issues to subside, while working to prevent next year's potential injuries. I have no desire to be a January national champion, so I save the hard work and energy expenditure for when it is needed closer to race day.
Train hard. Stay focused.
Jon
One of the first things I thought about after I crossed the finish line at the Philadelphia Marathon was getting back into the weight room. While you would never know it looking at my 160 pound body, I really get an enjoyment from lifting me some weights. Back in the day I was quite strong and almost 40 pounds heavier. My roots are old school, going back to the days of Ottmer's Iron Den in Lakewood, NJ. No heat in the winter, no AC in the summer, the most advanced machine in the place was the cable crossover. I was "the kid" and we lifted barbells and dumbbells. Back to the present day, as an "old guy" I'm still in love with some free weight fun.
One of my goals in the off season is to get stronger. If you hit the magazines and the interwebs there are a number of thoughts on getting strong for triathlon. I'll let you find that on your own. I know what has worked for me in the past - basic, multi-joint exercises. And in my world that comes down to a basic routine that focuses on two exercises: squats and deadlifts.
 |
| This may or may not be what I looked like in a past life. |
Seriously. True story.
Sorry for the side story. Focus Jon. Focus.
If you haven't figured it out yet I am a big believer in rules. By calling them rules it forces me for some reason to stick with the plan. So even an unstructured period like I am in right now has a set of guidelines (RULES!!!) that I will stick with the best I can. And truth be told, there ends up being more structure there than I care to admit. As I get closer to January 1 my training does start to migrate from goofing around to something getting close to structured. I'll go into that as well, but first the rules:
Rule #1: No racing. You'll see me a a number of races in the next few weeks, you just won't see me racing. On Thanksgiving morning The Queen and I will be at the annual Pumpkin Pie 5k in Nazareth. Not sure who I am running with yet, but it should be an 8 minute mile pace if I'm pushing it. Might even run with The Queen. Using it as a chance to support a good cause and hang with some friends, not looking to win a pie.I like pie, but not enough to break my body down.
 |
| This was right before I fell on my a$$!!! |
Rule #3: Stay active and cross-train, but do NOT obsess over triathlon. I took a yoga class last night and plan on hitting Ants spin class a few times this December. So looking forward to taking the mountain bike out this weekend.
Rule #4: Get strong. Not only is this hitting the weights, but also core training. Speaking of core, I'll be reviewing the book Foundation by Dr. Eric Goodman soon, which will change the way you think about core.
Rule #5: Work on correcting any muscular imbalances that last season produced. Eventually this happens to all of us. Better to take care of it now than have to deal with the injuries next race season.
Rule #6: Eat and gain some weight. It makes no sense to stay at your racing weight so I don't. The body is more durable a bit heavier and, honestly, I really, really like to eat. Besides, you're just kidding yourself if you think you will make it through the holiday season without partaking in cookies, candies, etc. For me, the normal 90% good /10% not-so-good eating becomes more like 75/25. By January 1st I should be about 5 pounds heavier than I was on November 17 and teh diet will tighten up.
Rule #7: Avoid training in poor weather conditions. I have no problem running in a 35 degree rain or riding when temperatures are in the 20s. But, not in the month of December. There is no reason to be out there when the whole point of training is to recover and take a mental break.
Now that we have the rules set out, how do we proceed for these 6 weeks? It will look something like this:
Week#1 - Almost complete rest. For me this was last week and I ran once, swam once, and sat on my trainer to spin the legs out right after the marathon. Intensity for everything was nil. I hit the weight room but made sure to ease into it, concentrating on good form. No need to get overly sore.
Week #2 - Do something every day. Most every day there will be something swim/bike/run related with a cap of 60 minutes, all at a recovery intensity. I will make sure to run 3 times during the week. Strength training continues and the weight used increases.
Weeks #3 through 6 - The intensity remains low for swim/bike/run. Over these weeks the total hours each week will increase, as will the number of workouts (which still remain short). For the run I will be back at base mileage by week #3 and increase that mileage slowly each week. Years ago I read an article in Triathlete Magazine by Mark Allen on off season training. The one recommendation he had was to continue running during this phase, due to its pounding nature. He argued (correctly) that the body loses the ability to absorb the abuse that running puts on the body when you take an extended vacation from the activity. This advice has stuck with me. Bike volume stays low and I'll visit the pool with more frequency. Strength training continues.
Of course there is one big caveat. The goal here is to be 100% physically ready for base training come the new year. If there are any lingering issues that need fixing I will back off and fix them. So if there is some compelling reason to not run I will stop.Time off in December is no big deal, while time off running in May could be huge.
So that's the simple plan. Train easy, don't race, and make sure the body feels great when it is time to start base training. Giving the body a break allows old injuries to heal, any overuse issues to subside, while working to prevent next year's potential injuries. I have no desire to be a January national champion, so I save the hard work and energy expenditure for when it is needed closer to race day.
Train hard. Stay focused.
Jon
Monday, November 25, 2013
Embracing the Off Season (or How to Not Screw Up Next Year Today)
One week ago I ran my last race of the year. I put a lot of work into it and, even though it reach all my goals, I did ok. In contrast to the days and weeks leading up to that race, this week has been the exact opposite of the last 10+ months. Since January I have been concerned with things like run volume, bike power, and my stroke in the pool. This week I was more concerned with sleep ... and my couch ... and food ... lots of food ... different food ... not always the "best" food. Did I mention food?
Yeah, it's the off season!!! This is the time of year where training takes a back seat. It is not just a physical break, but also a mental break. Will I get "out of shape?" Absolutely. Do I care? No. In fact, more so this year than in the past, I am embracing being "out of shape." Did I mention taking a break from training is oh so important for long-term racing success? Well it is.
The number one reason endurance athletes don't take an extended off season is a lack of true self confidence. (see the end of this post for a definition of the three types of self confidence) That's right. If you are the type of person who trains through the holidays with your "A" race 10 months out because, you know, you have to get ready for that big "A" race in 10 months, or you don't want to "get fat," or whatever it is you tell yourself, you have some thinking to do.
If you are reading this and it feels like I am calling you out, I assure you I am not, but you should take that as a sign. This has been a problem of mine in the past, although it looked a little different than most people. I would cut back on my training. When I thought of myself as a runner I would back off to base mileage of approx. 30 miles each week. Once I entered the world of multisport it was the same, just a bit more complicated. Sounds reasonable, and it was, with one teeny, tiny problem.
See, I would race during my downtime. Nothing long. Nothing that would appear to be out of the ordinary. A 5k here and a 5 miler there. No big deal I would tell myself. Running a 5k or a 5 miler, after all, isn't such a bad thing in and off itself. But reality is, those small little races (and the short hard set in the pool) would kick my ass more than I ever cared to admit out loud.
It would go something like this: After taking an easy week I would race a 5 miler and clock a good time (for me). Then I would ache for a week. What this did was nullify any healing I did the previous week and lose another week of true recovery by having to get over the damage from racing.
Sometimes I'm such an idiot.
Right about now you are probably saying "that's great Jon, but I don't need to take time off from training. Sounds to me like you are just getting old and lazy. I've got big things coming up next year and have no time to just sit around for weeks on end."
The off season is NOT about being lazy. As counter intuitive as it sounds, for a Type-A triathlete doing what needs to be done this time of year is hard to do, and can be hard work.
So what is the off season about?
1. Letting the body heal itself. After 10 or 11 months of swim/bike/run the body is a little beat up. Or a lot beat up. Taking some time to focus on losing that niggle in your knee or the tightness in your shoulders will allow you to be better next year and hopefully keep a small problem from becoming a major issue.
2. Taking a mental break. Racing, and the training to race, takes a lot of mental focus. It can become consuming. And the bigger the event, the greater the mental burden. While I find it awesome at the time, if you don't take a break from it burn out is inevitable. Much better to take some time to refresh and refocus than to hate the sport you love.
3. Get other stuff done. You know what I'm talking about. Long weekend rides and runs are not conducive to a big social schedule. Hang out with your friends and family who have supported your crazy over the last 11 months. Get some stuff done around the house. Read a non-sports related book. Watch some tv.
4. Get strong. A long season can take its toll on your body. If you race short course you need to be strong to go fast. If you race long course you need to be strong so your body doesn't break down. Hit the weight room, try some yoga, or maybe find your local crossfit box.
Not only is it ok to take some time away from serious training, it is in your best interest to take the time away. Time away from serious endurance training will help you set yourself up for better results next year. The mind and body will heal while you build some extra strength. Do it right and your body will feel real good come January 1 and you desire to train again will be high
Later this week I'll post up my thoughts on what I'll be doing the final six weeks of the year.
Train hard. Stay focused.
Jon
Three types of self confidence:
1. Temporary Self-Confidence: This is based on your recent past performance. You feel good because you ran a great 5k or hit your times on last weekend's bike interval workout. It is fleeting and only sticks around until your next not-so-great race or training session. Think about how you feel coming off a PR.
2. False Self-Confidence: You've seen this before. The guy who talks big and poses like a big shot. And then he gets on the bike ... and quickly flys off the back of the peloton .. Needless to say, you aren't impressing anyone and you're only fooling yourself.
3. True Self-Confidence: This isn't based on recent performance or impressing people, but a sense of great inner trust in who you are, what you are doing, and the people around you who are helping you be successful. True self confidence allows you to be resilient and trust what you are doing.
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