5 Simple Food Rules for Endurance Athletes

It is the time of year when triathletes all over are emerging from their "shutdown time" or "off-seasons" (which, let's be honest, are really off-weeks for most of us) and getting back into training.  Personally, between the structure of my race schedule for next year and a minor hip injury, I was off for a bit longer than planned, and have emerged with significantly more of me than I would have liked.  While this is a minor problem that can be alleviated with a month of solid aerobic training and somewhat selective eating, it forced a pause for reflection and got me thinking about my nutrition more broadly, which I identified as a limiter last year.  Long story short, I ate a lot of the wrong foods at the wrong times.  I'm sure that this compromised both my workout prep and recovery, and thus had a sub-optimal impact on my performance over a season.

There is so much out there re; nutrition for endurance athletes that it can actually get a bit overwhelming, but I really think it can be boiled down to a few simple rules.  Stick to the below and by-and-large, an athlete should set themselves up for both performance and good health.  In the spirit of full transparency (and because I am marrying an attorney) I have no formal background in nutrition nor certifications in the topic.  These rules are just my take as an athlete trying to make sense of all that is out there and to make it as actionable as possible.  Also note, while simple to write and speak about, these rules can be quite hard to follow.

Rule 1: Don't eat sugar unless it is immediately before, during, or immediately after a workout...or, if the source of the sugar is a fruit.  Yes, there is some sugar in good-for-you foods like Greek Yogurt which is fine, but I'm talking about the Lucky Charms kind of sugar and the fruit-on-the-bottom sugar...cut that out...

Rule 2: When consuming carbohydrates [especially grains], attempt to eat only true whole grains/foods such as brown rice, quinoa, non-processed breads, potatoes and unlimited vegetables. If you are going to deviate from this, do so sparingly, and ideally, in the meal following a long training session.

Rule 3: Attempt to meet all caloric targets by 90 minutes prior to bed-time.  There is nothing wrong with a late-night snack, but keep it small, and ideally, something slow to digest; e.g., casein protein which is in yogurt [or can be purchased in powder form] with some fruit.

Rule 4: Count calories, but not all the time! It is good to "obsess about calories" but *only for short periods of time* so that you can uncover weaknesses in your diet.  For example, I found that I can get into ruts where I eat 50% of my calories after 7PM...not good...big violation of Rule #3. 

Rule 5: If you are intentionally trying to lose weight, be smart and very scientific about this.  Timing is everything, and weight-loss cannot be separated from periodization in training.  Remember that while lighter can mean faster faster, stress fractures, illness, and chronic fatigue are always slower...

There you have it.  Nutrition in 5 simple rules.  Note that this is separate from "fueling" which is what you consume during workouts, and is actually far more complicated in my opinion.

Product Review: Kiwami Triathlon Race Suits

I want to start by giving a little background about my relationship with Kiwami Triathlon.  At the end of the 2011 season, I had started to follow another strong amateur named Bill Robertson; he is an accomplished racer and also an accomplished writer. I noticed he was supported by a company called Kiwami, which at the time, I knew little about.  After exploring Kiwami's website and getting into a pair of their tri shorts, I was sold on having them create and customize my race kit.  That said, at the time I was still a grad student and my budget was tight. I reached out to Andre (Director of Kiwami USA) and explained my situation, as well as my goals as an aspiring athlete, my credentials as a writer, and my broader involvement in the triathlon community. He saw that there could be mutual value in forging a partnership, and thus agreed to help me out with my kit. Since then, my relationship with Kiwami represents [to me, anyways] the quintessential partnership between an aspiring amateur and company; Kiwami has helped me out with my apparel needs, and at the same time, they have sought continuous advice from me on how to improve both their product and presence in the United States market.

Kiwami is dedicated to continuous improvement and excellence.  In that spirit, when I started hearing [more and more often] a similar theme from prospective customers -- "I really wanted to try Kiwami and have heard good things, but the descriptions on their website stink and do not really differentiate between the products, so I went with something else" -- I approached Andre and shared the news. After some quick review, it didn't take us long to realize that they were right; the product descriptions available on the internet were not very telling. So, thanks everyone for your feedback, and consider this an effort to act on it! I was instructed to put the latest and greatest Kiwami racing gear to the test.

What follows is a product review of Kiwami's most popular two-piece triathlon clothing.  Consider this Part 1, with Part 2 coming shortly to cover the one-piece options. Everything is broken down into bolded sections for easy navigation.  I start with some general topics which, since they apply to everything, I recommend you read regardless of what garment you are considering, and then go into specific products. Everything comes from my own experience training and racing in these tops and bottoms.  Not that I would do it any differently, but I want to explicitly highlight that I got specific instructions to make this a "no BS write-up," so everything below represents my honest perspective.

Overall Experience: Obviously I am biased, but you would be hard-pressed to find another company that offers a better combination of quality and service. You won't find Kiwami in stores because they decided to sell DTC in an effort to keep prices in line with the competition while offering higher quality products; e.g., cut out the $$ that goes to the middle man, invest it in the product instead. The kicker is that while most DTC companies struggle with the customer service element since that is not their sweet-spot, Kiwami hits service out of the park.  If you call the "Contact Us" number on the website, someone from their team will literally spend more time with you on the phone than your physician; going over sizing, your wants and needs, and then recommending the right product...only to have it shipped immediately and at your door 3-5 days later.  The return policy is great, and now, hopefully the product information will be solid too!  I will end this section by saying I realize you may be thinking "of course Brad is going to say Kiwami is the best quality, he is one of their athlete ambassadors and even admits he is biased." Against that backdrop, I want to point out that many World Champion athletes across distances ranging from IM to ITU Olympic events (including the Olympic medalist Brownlee brothers) choose Kiwami...and every company in the world is eager to send these guys and gals free stuff...

Customization: I could not find a better option anywhere, including my local T-shirt store.  For between $5-$15 per logo, you can have pretty much anything printed.  No rubbing, no peeling, and as little as a seven day turn-around, so this is perfect if you are rushed. You simply send in a vector style logo(s) with instructions on sizing and placement, Kiwami confirms it is workable, and boom, you have a kick-ass kit. This was put together in less than a week:

Sizing: Particular details will follow in the product-specific reviews, but generally speaking, all of the bottoms run true [if not a little big], and the tops seem to run small.  For instance, at 6 foot and a broad 160, I am a Med short pretty much across the board, but an XL in some tops. Put simply, the tops are tight and short.  While a large top would be workable for me in the shoulders, they tend to ride up on the midsection. I find that an XL doesn't ride up as bad, and at the same time, the material itself still clings to my body very well (e.g., does not catch wind, which is a problem I have had with many other tri tops).  All of that said, my overarching [and highly personal] advice on sizing is to size up for comfort in training apparel, but size true for what you will wear on race-day.  I say this because none of tops will ever be so tight that they are truly restrictive to the point that they would negatively impact performance, so in my opinion, it's always better to ensure a snug fit on race-day, since wind resistance is killer.  If you want more detail on this, check out this great read and diagram that shows just how important a proper-fitting race suit is. 

Durability and Drying: I group these together because they go hand-in-hand.  If you follow the care instructions and hand-wash the garments in cold water and then air-dry, they will last you many seasons.  But since I promised total honesty in this review, I will delve just a bit into what happens if you stray from the protocol.  I have experimented (in a rush) with machine washing on delicate and then tumble-drying on the air-fluff (e.g., the most delicate) mode.  I have found that this approach has not hurt the integrity of the material itself, but has lead to some peeling of the logo and any other print that may be on the apparel.  I would advise you to follow this approach at your own risk, with an understanding that while it may be OK, it's far better off not to be lazy and handwash and air dry.  Also worth mentioning here, all of the Kiwami products dry out extremely fast (easily overnight, even after 4 hour rides on the indoor trainer whcih all lead to heavy perspiration), and as a result, they don't hold nearly as much odor as other brands I have worn.  I will often go 4-8 wears before washing.

Jammy Swim Bottom: Great swim focused item. More comfortable at the same price-point as comparables from the swim-specific brands. There is no padding in this bottom, so I would not recommend it for any distance above a Sprint, or maybe an Oly if the swim is non-wetsuit.  Although I wear this in a Sprint, it's best use is daily at the pool for swim training. Sizing wise, I am in between a Med/Large here; cut goes right above my knee. Holds the upper leg tight so there is no drooping down. No neoprene or any other buoyancy creating devices, but there may be some "bubble-lift" created by the hydrophonic material they use; hard to experiment here because so much changes day-to-day in the pool, but in general I've noticed I am about one second faster per 100/m in these versus a traditional Speedo. Interesting to note that they won't dry [on your body] nearly as fast as the other bottoms, and that probably has to do with the "bubble-lift" trapping some water. I thoroughly rinse them in cold water after every use, and then use the "wringing machine" at the pool for an initial dry, and hang-dry over night.  I'm sure they would last slightly longer if I didn't use the "wringing machine," but when I am rushed to get from the pool to the office, it is a must.  I've heard mixed things, but expect anywhere from 3-6 months out of these before stretching of the suit occurs.  The wide range depends on factors like how you rinse and dry, and chlorine levels in the pool. 

Prima XC Top: The most important thing to note here is this top runs very small.  At 6', 160lbs I am in an XL and even that rides up in the mid-section while running, so if you are a larger athlete be sure to size up here.  The material on this top is interesting; it is legitimately water repellent (e.g., sweat rolls right off of it) which is incredible, but this causes it to be a bit stiffer feeling.  Early in a race when you are dry it may not be the most comfortable top, but later in the day you will be very happy that you aren't water logged from sweat and aid-stations.  Perfect for long-course hot weather racing where you expect a lot of perspiration and "water-over-the-head" aid-stations.  If you don't think you will be wet, I would steer away from this and toward something softer so you can maximize comfort when waterproof isn't a priorty.  

Prima XC Bottom:  These also run a bit small, but not to the same extent as the top.  I am a large here, so the range of sizing will cover pretty much all athletes.  I would recommend sizing up, but it wouldn't hurt to call Kiwami prior to ordering these and go over your individual specs to minimize the risk of needing to exchange. In terms of material, see above [Prima XC Top] as it is the same.  During a hot indoor workout on the bike, it was cool to literally see my sweat roll right off the shorts. The padding in this short is pretty built up; I would say closer to a true cycling short than most tri bottoms.  That said, running off the bike in these was very comfortable; I had no issues with chaffing, rubbing, or padding impacting my stride. This bottom is a great option for all hot-weather races where you anticipate getting wet, or for IM racing where saddle comfort is key and the built-up padding becomes helpful.  Also great for use as a a pure-play cycling short. 

Prima Classic Top: While this top shares the "Prima" name, it is quite different from the XC.  For starters, the Prima Classic runs much more true to size. I am in between an L and XL, and while I am comfortable in either, I prefer to train in an XL and race in an L -- following my logic in the sizing section that I want to optimize around comfort in training, and around aero-dynamics in racing.  Even though the XL fits snug, I figure if a large doesn't ride up on my mid-section too badly, there is less likelihood that it will catch any wind at all. The other major difference between this and the XC is the material.  The Prima Classic is much softer and smoother than the XC, but this comes at the cost of sacrificing water repellence; although the Classic is fast drying, it still carries some moisture.  In practice, the Prima Classic top is great for athletes that 1) are larger and simply cannot fit in the XC 2) prefer early race comfort and are not concerned about carrying a little moisture later on and 3) cooler weather races where it is anticipated that the athlete says dry.  If you don't anticipate extreme sweat and/or dumping water over yourself at aid-stations, I would go with the Classic over the XC in almost any circumstance; the material is that much softer.  That said, in hot weather races, the Prima XC ends up becoming more comfortable by the end of the race since it literally does not carry any moisture. 

Prima Classic Bottom: Same material characteristics as the Prima Classic Top above. For sizing, like most Kiwami products, size down one degree in the Bottom versus the top; so for the Classic, given I am in between an L and XL in the Top, I am comfortable in either an Med or L in the Bottom.  The other difference between the Classic and the XC Bottom is the padding.  The Classic has a slightly less built up pad, and the cushioning itself is made of a softer material.  Personally, it is plenty of padding for me, and I prefer the softer material in the Classic versus the XC Bottom. 

Quick Summary of the Classic Family:  Larger athletes should look toward the Classic over the XC in all circumstances   Size down by one degree in Bottom versus Top for both. Cool weather races where waterproof isn't a priorty I recommend the Classic full suit.  In hot weather races, I recommend the XC, or a combination of the XC top and Classic bottom since I personally find that softness on the bottom and water repellence on the top are the most important factors. The other thing to keep in mind is specific to the shorts, and that revolves around athlete preference on the amount of padding; think of the XC as closer to a cycling short, and the Classic more similar to a traditional tri short. That said, I had no 'problems' running in either, just the Classic is more comfortable. 

Twinki Bottom: This is a highly versatile short with sizing that runs true, and if anything, unlike most Kiwami products, these may even run a bit on the larger side.  This short is made from a very soft material that although not water repellent, is extremely quick to dry. The padding is sufficient, but less built up than both of the Prima models.  This is a perfect option for Olympic and HIM distance races, as well as for use as an everyday training short.  The Twinki's strength is in the comfort it yields running off the bike.  Of course this comes as a result of having less padding, but if you are an individual that doesn't need much in the way of padding, this could be your best option for any distance.  It is also a bit more flexible than the Prima bottoms.

Tempo Top: Sizing runs true, although athletes may want to order up here as well.  I am right in between a Large and XL, and like I point out in the section on sizing, during training I'll wear an XL, but at a Sprint Tri, I would want to be in a Large.  This is a great "everyday" top in the sense that it is extremely light-weight, simple, and comfortable.  While not water repellent, the Tempo hardly holds any moisture at all during workouts, and drys out within a few hours of even the sweatiest indoor sessions.  The Tempo does not give the same attention to structural fit as either of the Primas, meaning that while it doesn't provide that extra level of compression, it does become a great choice for athletes with unique physiques that need some additional flexibility.   Pairing this with the Twinki bottom seems to make a lot of sense. 

***Note that this review will likely be edited over time to account for factors such as product-life and also to include additional products as they are released.  Remember that "Part 2" will focus on one-piece suits and released shortly. If you have any questions or want to follow up on anything written above, don't hesitate to contact me. 

Moving Forward After Race-Day Disappointment

As Featured on XTRI 

I recently had a very disappointing day at a key-race that I had built the first half of my season around. While it is obviously a completely different situation when this happens to a professional, it sucks for amateurs too. The following is a non-histrionic account of what transpired on race-day, and how I've been responding to it. I wrote this first for myself, but then a friend of mine suggested I share it; saying that while the Kona Qualifier race-reports are far more epic [and inspirational] to read, this kind of crap happens to everyone too. Please note that all the paces and objectives are relative; one athlete's 8 min/mile is often another's 6 min/mile.

I couldn't sleep much the night after my most recent race [Ironman Racine 70.3] thanks to a churning mind, the usual post-race hangover, and some not so usual pain. The good thing is, all will subside over time. Laying in bed, I kept on thinking about the question that I had received literally over 45 times from friends, family, and supporters; "What happened out there on the run?" The short answer is that I ran really slowly, pretty sure north of an 8 min/mile pace. But the more complete answers starts at mile 15 of the bike...

After a shockingly good swim (for me anyways, to all the fish out there, remember this is all relative), I hit the bike feeling great and started hammering hard with one thing on my mind; an division podium and a Vegas slot for the 70.3 World Championships. I settled right into my goal power and was feeling very strong. I couldn't help but start to think "maybe today is the one where I can put it all together." The first aid-station came at about mile 15. Per the usual, I made eye contact with a volunteer, pointed to him, and proceeded to take a water bottle from him. For some reason, the volunteer ran with me (versus the usual stiff arm hand-off) which was fine, but this certainly made things a bit more complex. In addition to the running volunteer, I absolutely took this too fast, and won't do so again. Lesson learned the hard way.

Anyways, as I am reaching to put the bottle in my frame, next thing I know is that I hit a divot in the road; my back wheel fish-tails hard, and I am on the ground, across the road from my bike. At this moment, adrenaline is as high as ever. I do a quick inventory of myself; good amount of blood, but everything pretty superficial. I then grab my nutrition which had splayed all over the road (always take much more than you think you need for a number of reasons, in this case, having extra nutrition made it easier to quickly round up and not worry about leaving some behind), and make my way back to the bike. As I go to get on the bike, I see that the shifter that controls the front rings looks pretty jacked up. I hop on my bike, but the pedals won't turn. I yell out asking for a mechanic, and a volunteer tells me to go up the road to a yellow tent, so I walk up there with my bike. No mechanic, but I am offered a tool-kit. At this point, I murmur aloud "well, my day is over." Thankfully, a volunteer overhears me and says, "Don't quit. Try harder to fix your bike." I listen, and once I get myself a bit more together, I realize that my chain is off and rear brake jammed; two very solvable problems. Given that I know the course is rolling and my front shifter seems pretty busted, I manually wrap the chain around the big ring. Then, I unlock the back break, pull it apart with my hands, say a little prayer, and get back on the bike again. It's moving forward, and at least 5 of the rear gears are working. Alright!

I admit my thoughts are negative at first "I can't believe I just lost 3 minutes," but I put these thoughts at bay by riding like a bat out of hell for a good 10-mile stretch in hopes of working myself back into the race. Over the course of the next 40 miles, I notice that my left stomach/hip/groin area is getting increasingly sore, particularly the few times I had to sit back in the saddle or come out of it to get up over some of the rolling hills. That said, it didn't seem to effect the way I was riding too much, so I continued to push my way to a 2:25 bike split, which was actually a 2:22 "moving" bike split if you subtract my down-time...For whatever reason, when I hit T2 the dominating thought reverted to "I can't believe I lost three minutes out there." In hindsight, I really shouldn't have been negative at all, because I was back in the race. Lesson learned here is after the crap happens, completely put the negativity away, because it doesn't do you any good, and can only harm you.

Coming off the bike, within a 10 minutes of the run, I knew I was in trouble. I say "within 10 minutes" because even though the first few steps hurt a lot, these always do, so I just told myself to be patient. But when things got worse, not better, I knew my "race" was over. I don't want to exaggerate here; it *was not* an excruciating or stabbing pain by any means, but simply a very uncomfortable "don't extend any further or this will be very bad" kind of pain that followed a very touchy [to begin with] region of my lower abdomen down into inner groin. No matter how hard I tried, I just couldn't run faster than a 7:45 pace. I gave thought to DNFing a few times, but within 10 seconds of having those thoughts, the answer was always "screw that, if I can finish this race, I will." So, that's what I did. I grooved in (well, in reality, hardly a groove, more like an awkward settling in) to around an 8 minute pace and finished the race, running a 1:44 half marathon, in which I couldn't really get my heart-rate up at all. Looking back, I'd like to think that my body went into protect itself mode and wouldn't let me open my stride. But maybe it was those negative thoughts at T2 that doomed my ability to race the half marathon just as much as my hip. It's these unanswered questions that I'm still struggling with.

On the one hand, I am absolutely disappointed, and as much as I hate to play the "shoulda, coulda, would have" game, if I just would have run a 1:30 to 1:35 off the bike (what I did on a Syracuse course that was 10x more challenging just 3 weeks prior), I would have qualified for Vegas, even with the time lost due to the crash. But that really is a dumb game to play, so I am trying not to. On the other hand, I am really happy that I finished the race. So many wonderful people in my "little-life circle" sacrifice so much for me to participate in this sport, and finishing a race when I can is a commitment I not only make to myself, but to them as well. And then, so many people in the much greater "big-life circle" overcome so much more than a bike crash to finish their respective races, so at the end of the day, it's kind of like c'mon, just do it, get it done, learn from it, and move on...

So, I am trying my best to do just that. The first half is taken care of (e.g., just getting through the race) and I know I will continue to learn from it too. In terms of moving on, I've already found a few options for late season races and will sign up for one soon; this is probably the best kind of therapy, making it much easier to look ahead instead of back. Speaking of therapy, In the more near future, I need to get this hip flexor/groin issue worked out as fast as I can. It is still hard to evaluate because I am in the very acute stage, but I am hoping this is something that is a 7-10 day type of thing if I am smart about it. I'll know more a few days down the road. In any event, I need to remind myself that as much as I want to get back on my bike and work out all that frustration in the big ring (remember, I am still stuck there), I need to be patient and let this thing heal. It's much easier to do that after a stellar day than a disappointing one.

For those of you that may have had similar situations, I hope reading this was comforting, even if in an odd way. For those of you that are rolling strong, I hope this remains nothing but an anecdote about a dude that crashed in a race. Race on!!

Thoughts on WTC's Decision to Shorten the Muncie Half Ironman Triathlon

It seems like the triathlon world has been going through a period of pretty intense and frequent controversy over the past few weeks.  First, after the tragic death of an athlete at Ironman Coeur D'alene, a very heated debate followed surrounding the safety of mass swim starts.  Then, increasingly [bad] news continued to come out around the Lance Armstrong situation.  And, if those two things weren't enough to shake the triathlon community, last weekend, WTC shortened the Muncie 70.3 race (Half Ironman distance), basically cutting it in half, due to extreme temperatures in the area. I have followed this last event quite closely, and would like to offer a few thoughts on the situation.

First, for a bit more context: the race at Muncie was changed from a 1.2 mile swim, 56 mile bike, and 13.1 mile run to a 1 mile swim, 30 mile bike, and 6.2 mile run.  Reports state that water temperature was well above 80 degrees, and ambient temperatures were expected to rise north of 105 degrees. Needless to say, the heat was absolutely extreme. Against that backdrop, a day before the race, the race director and WTC announced that the race would be shortened as a matter of safety.  This upset many athletes for [as far as I can tell] two predominant reasons:

1) Those that were well-prepared and had training plans set up to peak around this race and particular distance lost the opportunity to do so
2) Many thought it was ridicules that they paid such a high fee for what turned out to be a much shorter distance race than they thought they were entering

Although point #1 could not be remedied, while I am not sure of the exact details, I do know that WTC attempted to remunerate athletes by offering discounted entry into future races.  So, painted with a broad and brief brush, hopefully the above gives you at least the general flavor of the circumstances.   

Next, I want to share a response published on Xtri and then offer my reaction to it:

The softening of our sport continues. When I first got into endurance sports, I often worried whether or not I would finish, but I never worried about the cancellation or shortening of an event due to heat. Until now. I got into this lifestyle because it was a challenge, because it took effort, because it was HARD. I wanted to see if I had what it took to get into real shape, toe the line, suffer, and finish something that few people could.

Now marathons are being cancelled because it's too hot. Triathlons are being shortened due to the heat. Swims are being stopped because the water's too cold or there's too much wind. WTF?! Nut up, people. If you want easy, shuffle your way through a county fair fun run. If you want to be a marathoner, a triathlete, an Ironman, then do the work. Yeah, it hurts. It's supposed to. It's not for everyone. It wasn't meant to be. You want perfect weather? Bowling is great, I hear. And you can do it all year long, indoors where you'll be safe and pain-free. Hell yeah, I'm pissed. I don't train hard to show up on race day and find out the race was cancelled or shortened because the RD was worried about some pansy throwing down a lawsuit that blames the universe for his/her own laziness.

Years ago I did a tri where the weather was so hot, the road tar stuck to my racing flats. My head felt like it was going to explode on the run. I toughed it out and finished… everyone did. It was hot, REALLY hot. So what?! The whole idea is to conquer your demons and prove that you are tough; tough enough and in shape enough to kick the race's butt AT YOUR OWN RISK. That race, once an Ironman qualifier, was cancelled years later due to some lawsuit-happy jerks.

Have some pride, people. Bust your tail and get into shape. Deal with whatever Mother Nature throws at you. IT'S SUPPOSED TO BE HARD. If you're only in it for the finisher's shirt and bag of swag, buy a T off eBay and brag to someone who cares. The rest of us will earn it…in any conditions. I've run in -30 degrees and 100+. One was cold, the other was hot. Nothing more, nothing less.

Hot, cold, rain, drought… it's weather. Deal with it. Read the waiver, sign it, shut your yap and compete. 

The author's tone and the fact that he directed his apparent anger at participants for "not hardening up" is misguided.  The "you" in the article ought to be directed at WTC and the race director. Participants had nothing to do with the shortening of this event, so 1) don't blame them and 2) if you are going to offer your opinion in a public forum, there are certainly more constructive ways to do so without speaking down to other individuals.

All of that said, I really could not agree more with the overall theme of this article, assuming that the "overall theme" is that the event should not have been shortened, nor should future events in similar conditions. I am afraid that the sport is catering to the lowest common denominator at these races, but at the expense (figuratively and literally) of the opposite end of the field. I would much rather see WTC offer folks that do not feel prepared for the event a refund, versus shortening the course for everyone. 

To say that this event is dangerous because of the heat is kind of funny, since swimming 1.2 miles, biking 56, and running 13.1 miles is quite dangerous regardless of temperatures for someone that is unprepared; be it physically, or for what often turns out to be even more of a risk, in terms of bike handling skills. It is absurd to penalize those that are well prepared to protect the bottom half of the field. There must be some personal responsibility on the part of the participant, WTC can't simply protect everyone; it is up to an adult (entrants must be over 18 or have guardian sign off to participate) to make a desicion about their capabilities, and suffer the consequences of that desicion.  

Local gyms don't ban treadmills, yet it is pretty easy for anyone to hop on a treadmill and seriously injure themselves if they are unprepared for the speed and incline they set the machine to. They simply sign a waiver that explains the risks using exercise equipment, much like the WTC requires before all of the its triathlons. 

Race Day Mantras

For many, including myself, race season is here.  The competition phase is what it's all about.  As much as I personally enjoy the process of training and really view my progression in multisport as a journey, there is no denying that big races play an integral role in defining that journey.   They serve as inflection points upon which we measure our success; competing against ourselves and against other athletes.

I was thinking that even during long-course races, while a lot of soul-searching goes down, not many athletes re-read books in their minds; rather, they turn to key mantras, sayings, and one-liners to get them through tough stretches.  So instead of writing in my typical lengthy-prose style, I've decided to go with something more pragmatic.   In the lead up to my big races, I don't plan on being overly reflective or philosophical, as sometimes I feel like that approach can hurt more than it can help.  When my minds starts churning, I'll simply turn to a few very powerful sayings.  While I'm sure you've all amassed your own (and would encourage you to share), maybe you'll find some additional tidbits of wisdom here as well:

"Trust your training." Thanks to Doug Maclean, professional triathlete and QT2 Systems coach for giving me these three doubt-combating words.

"Race with a purpose to express your fitness. Fight to express as much of the fitness and hard work that you've done." Simon Whitfield, Olympian, wise veteran, role model to most triathletes.

"Realize. Realize. Realize. Make it real, bring things to fruition." This one is mine, and in a similar spirit to what Whitfield says about expressing your fitness.  Remember that racing is a chance to "make real" all the hard work you have put in.  In racing, we do this my measuring ourselves against the most honest broker there is; time.

"When the hurt comes on, are you going to check-out, or embrace the pain and suffer?" Chris McCormack has a lot more to say about suffering, and a simple Google search of his name and "suffer" will lead you in this direction.  I've found that the difference between good, great, and breakthrough performances comes down to my attitude toward and acceptance of suffering on the day. More on suffering here

"Seize and squeeze." Thanks mom.  For when things are going right.  Lock in and embrace it. 

"Attitude of gratitude." Be thankful that you are able to use your mind and body to compete, and be thankful to those around you that support your pursuit and help make it possible.  Take yourself and the event very seriously, but never too seriously, as the mere fact that you are out there is something to be extremely happy about.

In closing, and on that last note, I want to take a second to personally thank some great brands (Extreme Endurance, Kiwami Triathlon, and Greater > Than Coconut Water) and some great people (Coach Wes Johnson, my girlfriend Caitlin, and my family) for helping me get to the peak-phase of the season fit, healthy, and happy.  Time to rock and roll!!

Good luck to all in your upcoming races.  Accomplish your goals, and keep moving forward.

***Please note that I have tweaked and/or shortened a few of the exact phrases in quotations above, but wanted to give credit to the originators of those thoughts nonetheless. 

Product Review: Xendurance

You know you are a triathlete when Monday becomes your favorite day of the week!!  I'm thoroughly enjoying this easy Monday after a tough weekend of training that capped off a three week build which had me training at volumes of 20, 21, and 18 hours.  While the primary focus of the cycle surrounded increasing durability, all of those weeks were filled with high-quality sessions, so it's not like I was just getting through long, slow miles and yards.  As I do some quick reflecting on this massive build, which was the biggest of my short career, I'm most happy with how consistent I was.  I was strong throughout, and rather than feeling like I was "surviving" the training, I felt like I was "thriving" and progressing over the entire course of the build.  Sure, there were some ugly workouts and heavy fatigue, but on balance, most days were extremely positive.

More than anything, a smart approach and plan to long-term development is the dominant factor in being able to absorb progressively more stressful training - so thanks Coach Wes for taking the time and truly caring engagement to purposefully build me up to this level of training.  Next comes proper nutrition and sleep; without high-grade fuel and proper downtime, it's impossible to progress.  At the highest level, the right nutrients enable the body to grow, and the body grows while sleeping; it's really that simple.  So, with a smart plan, good nutrition and the right amount of sleep, you are well on the road to success. But, is there more that can be done?  Are there other things that can make a difference?

For the longest time I would have said, "no," and as a result, never used supplements outside of whey protein and a calcium+D tablet to provide an extra layer of security against stress fractures.  But a little over a year-ago I literally stumbled upon a product called "Extreme Endurance" which marketed itself as a buffer against the burn and soreness resultant from high lactic acid training.   I did my research:

• Ensuring the product was safe: Talks with my physician and another doctor friend that is also a triathlete
• Approved under the most stringent international anti-doping policies given I was preparing to compete in the Duathlon World Championships, I made sure the product was evaluated under the strictest standards; e.g., Informed-Sport and Informed-Choice programs and
• Comprised of naturally occurring compounds: The magic is in the ratio, not some chemically engineered poison.  

After checking all of those boxes, I gave Extreme Endurance a try. After about a month of use, I noticed an enormous difference in my recovery time from individual workouts, and also recovery [in general over the longer term] from constantly building training.  Soreness that would once hold me back from executing quality work seemed to dissipate much faster.  The amount of time I needed to recover between quality sessions decreased markedly, and most notably, my recovery time following race-efforts went way down, which means I could get back to training faster (this post-race benefit is in-large part due to what I take in the week leading up to the race and the day following the race, per the dosing guidelines). All and all, I was amazed at how well Extreme Endurance worked, and how well I absorbed escalating training while taking it.  No substitute for a proper plan, nutrition, and sleep, but hugely beneficial at the margin after those factors are accounted for.



So, typical to my over-the-top engagement (it can border annoying, I know this, and blame my Mom for raising me this way) I reached out to the company Xendurance to learn more about the product, how it was developed, and exactly how it worked...and...amazement factor #2.  I was immediately put in touch with a Vice President at the company, Robyn Kellin, who matched my enthusiasm and spent so much time giving me the resources and knowledge to learn more about Extreme Endurance -- and it's not like she had to, I was already sold on it.  Not only was the product incredible, but the family feel and a real dedication to making safe and effective supplements to help athletes reach their performance goals characterized the company and completely wowed me.  One thing lead to another, and I became fortunate enough to be one of Extreme Endurance's sponsored athletes.  This basically means I get to feel less bad about bugging Robyn and Co. on a regular basis. Oh, and yeah, if you check out my company, its pretty impressive.  Talk about being a small fish in a big pond!

So, am I biased toward Extreme Endurance?  Absolutely.  Is it because they sponsor my pursuits?  No.  It's because the stuff works and is based on the best science and developed under the strictest scrutiny for both health and performance ethics.   I currently use three Xendurance products:

1) Extreme Endurance: Lactic Acid Buffer that works by eating the hydrogen ions released with intense training (I've learned its the byproducts of lactic acid, like hydrogen, that is the problem, not the lactic itself)

2) Xecute: Pre-workout drink that helps immensely with recovery by providing the body with the highest quality BCAAs to guard against muscle breakdown...and also helps fuel workouts by providing a lactate fuel source in addition to traditional glycogen (e.g., carbs) that I use to fuel my workouts

3) Immune Boost:  The Rolls-Royce of multi-vitamins, complete with essentials, plus micro-nutrients and compounds that are specific to the demands of someone putting their body through high physical stress

Taken together, this Xendurance trio has absolutely helped me achieve the consistency and progression in my training that I'm confident will take me to the next level


Yes, the products are expensive, but well worth every penny; especially if you are serious about your progression as an athlete and are at a point where the boost you get at the margin makes a difference (e.g., you've already got the plan down, eat and sleep right).  For me, this is about being competitive at national races, not to mention, about a determination to constantly best myself that underlies all of my training and racing.

I am so fortunate to work with Robyn, Sandy, and Iron Jeff over at Xendurance.  Thank you all for putting up with me, believing in me, and supporting the pursuit of my goals.  If you have any questions about the products, I highly recommend you spend some time on the Xendurance website which is a great repository of written, audio, and video knowledge.  Also, feel free to reach out to me personally.  I encourage all the athletes in my community to start with Extreme Endurance, and go from there.

I know this is a bit of an nontraditional post for the blog, but much like my musings on other elements of the sport, I think a great many endurance athletes can benefit from learning about Xendurance and working it into their program if appropriate.

Racing and Suffering

As Featured on XTRI

2012 Race Season is upon us!!! Athletes all over the country are putting their off-season fitness gains to the test for the first time in Spring events. In the days leading up to races, when excitement and even nerves are running high, I would urge you to keep in mind a few guiding principles: Trust Your Training, Focus on What you Can Control and Do Not Waste Energy on the Things You Cannot, and to knock down your carb load and race-day fueling plan. But what about when the gun goes off? Sure, importance remains on focusing on the controllables, but if you place too much emphasis on this, you start to "manage" the day versus "racing" the day.

For certain situations a "managing" mindset makes sense (this depends on a combination of factors including things like an athlete's experience at a given distance, an athlete's objectives, and the competition) . That said, there is much to be gained by abandoning a control-oriented demeanor and approaching races freely; by going out and truly racing the day. Personally, I have come to believe that breakthrough performances almost always come when an athlete lets go of managing in favor of racing, something I recently experienced myself.

Whereas "managing the day" generally keeps things in control and takes you to places you have been before, "racing the day" allows you to explore unchartered territories. It is a risky proposition, where the cost (potential to blow up) is great, but in my opinion, the benefits even greater (crushing perceived limits). Against that backdrop, I wanted to reflect a bit on what I think is the most important thing to be aware of when it comes to racing. The ability to invite, anticipate with a positive state of mind, and then to endure suffering. I'll touch on each component briefly:

Inviting Suffering

Going harder than you have before in training (whether it be intensity, duration, or a combination of the two) likely means that you will feel something that you haven't felt before. While this has many names -- pain, muscular fatigue, cement legs -- they all fall under the umbrella of suffering. If you are going to breakthrough barriers, you are going to suffer. Let me explain. The perception of pain is a very complex process that centers around the relationship between the mind and body. Without going into the science, when the body is undergoing massive stress, the brain sends signals that say "back off" or "stop." These signals manifest in extreme discomfort, and in the simplest of terms, pain. This has served a great evolutionary purpose as pain quite literally protects us from hurting ourselves.

But here's the thing; all kinds of research has shown that the brain sends pain signals well in advance of the point that we may actually put ourselves in danger. Basically, on a scale of 1 to 10 (with 1 being sitting on the couch and 10 being complete bodily shutdown) the brain may activate extreme pain at a 7, when the body can actually tolerate a 9 or even a 9.5. The implications of this may be hard to stomach, but they are actually quite simple. If you want to get everything you can out of your body, it is going to hurt a lot. If you want to breakthrough your barriers (which are in place not just because of fitness limiters, but also pain tolerance limiters) you are going to have to suffer more than you ever have before. If you want to PR, you kind of have to want to, or at least be willing to, endure a lot of pain.

Anticipating Suffering with a Positive State of Mind

We just established that suffering is generally requisite to breakthrough performances. Once an athlete accepts this and internalizes the need to suffer, he or she can approach it in one of two ways: 1) fear it, dread it, stress about or 2) confront it, embrace it, look forward to it.

Option #1 not only leaves an athlete much more likely to check out when the suffering begins, but it also can sabotage their race before it even starts. Any additional stress in the lead-up to an event is bad because it inhibits the body's ability to perform on race day. It follows that if an athlete is dreading the suffering that is ahead, the additional weight on their chest and stress will have all kinds of negative effects; from poor sleep to causing extra heartbeats in the 24 hours before a race.

Option #2 does the opposite. If you are looking forward to something, when it comes on, you are going to soak it up. When was the last time you were looking forward to a meal at your favorite restaurant, and then when the food came, you decided not to eat or enjoy the meal? Although pain and suffering is different than a great bowl of pasta, the concept is the same. If you can wrap your mind around the fact that pain means you are giving it your all, and that it is something to be relished on race day, then you are far more likely to be in the moment, and maybe even enjoy it. It's not something you want to do too often (it has wearing physical and mental effects), but if you pick your spots (e.g., your biggest races) and structure training, tapering, and recovery around them, then an athlete should be ready to endure extreme pain, and rebound from the suffering just fine.

Enduring Suffering

There are no easy outs, and no one-size-fits-all solutions. When the pain comes on -- even if you invite it and anticipate it with a positive state of mind -- thousands of years of evolution will be screaming "flight" and you've got to "fight." Call upon your favorite songs, think about your most grueling workouts, and recite your most effective mantras. Have these types of things in your back-pocket and ready to go. You don't want to waste any energy searching for them. Whatever they may be, find the tools that work best for you, and put them into play when the time comes. These don't have to be philosophical or inspirational either. To be honest, sometimes the best mantras are as simple as a few words you wouldn't recite in front of young children. Whatever it takes to turn off and ignore the central governor (e.g., the mind).

Concluding Thoughts

Suffering is an implicit part of breakthrough performances. That said, this stuff is not to be taken lightly. An athlete can only suffer effectively if they are well prepared both physically and mentally. Think of suffering as icing on a cake that includes sound training, nutrition, recovery, and fueling. Without this foundation, suffering can be ineffective at best, and dangerous at worst. This is why, as I said in opening, for many athletes in certain situations, managing a race actually makes sense, and will lead to the best performances at that particular snapshot in time. That said, once an athlete is ready to truly race at a given distance, suffering is a part of the equation that cannot be overlooked.

I'll end with a great quote from Ironman World Champion Chris "Macca" McCormack:

"You don't play triathlon. You play soccer; it's fun. You play baseball. Triathlon is work that can leave you crumpled in a heap, puking on the roadside. It's the physical brutality of climbing Mount Everest without the great view from the top of the world. What kind of person keeps on coming back for more of that?

That's why your state of mind is so important. You have to be honest with yourself about suffering: it's going to come, and it's part of the wholeness of being a triathlete, and it's totally real. It's you versus you. If you can be at peace in your mind and accept the pain, then you can see it as a part of the whole amazing experience. But if you're dreading the suffering because you approach it from a negative frame of mind, when it finally comes you're going to check out."

The Importance of A Post-Workout Snack

A few of the runners that I coach are entering into some pretty serious phases of training; where both intensity and volume are picking up, creating a significant increase in overall training stress. While I have no doubt that they will attack the workouts hard, wear their compression socks 24/7, foam roll, schedule massage, etc, etc, I wanted to make sure that they don't overlook the simplest, yet arguably most important (second to good sleep) thing that they can be doing to prime themselves for success. Before going any further, I'll note that a recent "tweet" from a mentor of mine, Matt Dixon, helped trigger this "back to basics" thinking. Matt said "I'm bemused by the focus placed on compression + ice + stretching, but ignore proper fueling, sleep, and lighter training sessions." The rest of this brief, practical, and to-the-point post focuses on what I think is the most critical element of fueling; the importance of a post-workout recovery snack. I have simply copied the relevant parts of a note I sent to my athletes below, since the information is applicable to all endurance athletes that train hard and consistently:

I know you guys will attack the workouts hard, but I want to stress the importance of what you do right after those workouts. It becomes critical to have a recovery snack within 45 minutes of completing any hard (whether it be higher in intensity or longer in duration) workout. It is within this 0-45 minute window that your body is most "open" and "receptive" to taking in carbohydrate and turning it into glycogen (the stuff that powers your body during training), which is then quickly stored in your muscles so it can be used to fuel your next session. Think of your muscles like sponges; after finishing a hard workout they are squishy, soft, and porous, so you can really load them up (so they will be full for the next workout), whereas once time passes, they become dry and harder, and they don't fill up as easily or fully. There is a ton more to say here on what neglecting the post-workout snack means for your overall metabolic health and body composition, but just know that it is not only critical to your performance, but important for other more high-level health reasons too.

In terms of performance; this may be a slight exaggeration, but one of the most important factors of how you perform on your Sunday long run will be what you ate in the "fueling window" after your hard Friday threshold session. If timing works out so that you are eating a proper meal in that window, great! If not, aim for 50-60g of carbs and 10-20g of protein in a quick snack. This can be as simple as a cliff-bar and a banana, a large glass of chocolate milk, or something off-the-shelf like a Gatorade recovery drink...or... it can be as exquisite as some fancy smoothie you cook up; it's your world, so long as the focus on timing (fast) and the carb/protein ratio (4 to 1) remains.

I know the tendency is to "wait it out until breakfast/lunch/dinner" and then really go nuts, but your body needs and can best use the stuff right away, so put it in there right after, and just eat a little less later. That cliff-bar does you so much more good right after a workout than it does you at 10:00pm right before bed...

As I mentioned above, the above is most important for high-intensity or high volume days. If truly run for the purpose of recovery, easy runs shouldn't stress the body enough to deplete glycogen stores, so while I would encourage a quick snack after those too, the priority of nailing the post-workout snack is on anything at or above threshold or after long runs; both cases where you are likely to be in a glycogen depleted state. I'll also note here that for longer duration workouts, your fueling during the workout has a similar effect. Being a hero and regularly getting through your long workouts on just water sabotages long-term fitness gains. Use a sports-drink and other sources of carbohydrates.

Preventing complete glycogen depletion, and working to refuel your "muscle sponges" is the best combination for consistent, healthy, effective, and performance enhancing training.

An Inquiry into the Value of Endurance Sports

As Featured on XTRI

The reasons we compete in endurance sports are extremely personal and being an endurance athlete means different things to all of us. At the same time, though, I think there are things that many endurance athletes hold in common, none of which may be more resonant than the high value we place on our sport. My inquiry into this valuation began as a self-interested attempt to shed some light on why I train up to 20 hours a week. Over the course of my reflection, bits and pieces of insight emerged that I think many endurance athletes (and perhaps mechanics, electricians, and surgeons too) may relate too.

Broadly speaking, I compete in pursuit of achieving something that is "good," defined by having a clear and measurable objective (e.g., a sub-3 marathon, a well executed triathlon based on wattage and HR process goals, etc). I love that in swimming, biking, and running, my body is the only vehicle (OK, and maybe my bike) I have to attain this good. This provides me with a sense of individual agency and subsequent self worth that is crucial to my health. In an increasingly complex and interconnected world, it's hard to find opportunities to strive for this clear-cut type of objective "good" in other domains.

To elaborate, many of us spend an overwhelming majority of the day working in a knowledge economy office, where "despite the proliferation of contrived metrics" today's jobs "lacks objective standards" of the sort found in endurance sports[1]. For example, think of an associate at a large management consulting shop, law firm, or bank. Whether or not he or she has done a "good job" is contingent upon what his or her managers think; which is contingent upon what the partners of the firm think; which is contingent upon what the clients [often only three to six individuals at organizations that employ thousands] think. As a result, the "good" that we strive for in the knowledge economy is far from objective; if anything it's the opposite, clouded by layers of office politics and the self-interests of others...and then their superiors. This is in stark contrast to the sort of "good job" that can be measured by running a 3:00 marathon. Here, the standard is clear. Ask me what it means to do a good job on my next project at work and it will take me half an hour to explain. Ask me what it means to do a good job in my next race, and I can tell you in less than a minute.

While many people are OK spending their days in pursuit of the less-than-clear good afforded by the typical knowledge economy office, perhaps endurance athletes need something to fill the void. Could it be that we tend to agree more with the modern day philosopher Matthew B. Crawford who eloquently explains that "the satisfactions of manifesting oneself concretely in the world through manual competence have been known to make a man quiet and easy. They seem to relieve him of the felt need to offer chattering interpretations of himself to vindicate his worth. He can simply point: the building stands, the car now runs, the lights are on." Crawford ushers in this manual competence and the intrinsic satisfaction it breeds by fixing motorcycles. I find it by striving to set new personal records in triathlons, duathlons, and road races.

In setting new PRs, or at least aiming for them, we are not building on anyone else's work or satisfying anyone else's expectations. Rather, we are engaging in something that produces measurable results that can be tangibly traced back to the self. When we set out to run a PR, our body is the major tool at our disposal. This forces the mind to be keenly aware of how best to use it. The result is a Zen-like harmony between the cognitive mind and physical body that is constantly evolving with each and every training experience. In order for an athlete to avoid injury, let alone improve, the mind must be fully attentive to all the cues it receives from the body. In real time these signals determine how to approach the next pull, pedal stroke, or stride. After a thoughtful post-workout reflection, they influence what the next training session might look like: should we push to build on gains, or pull-back, giving the muscles more time to recover? It follows that over a broader horizon, the build up of bodily cues and an athlete's reaction to them shapes his or her training program, and ultimately, the outcome that training program produces.

Since the cognitive recognition [of] and reaction to these bodily cues is so central to successful training, it is ideal to approach each workout with full engagement and caring. This fosters a potential relationship between an athlete and sport that embodies what I refer to as the utmost Quality; something that only occurs when an actor and his or her act are so seamlessly interwoven that they are hard to separate - they nearly become one[2].

Let me further illustrate what I mean by "Quality" in briefly discussing the process of training for and running a road race. There is hardly a form of engagement more intimate than that with one's own body, the type that say, occurs on a training run. As runners we are inherently involved in every step of our act, acutely aware of our muscle contractions, our breathing, and the lactic acid that is boiling under our skin. As we develop a closer relationship with our body over time, we improve our understanding of how it works, and as a result, with mindful attentiveness, we can often make it [the body] work better. Parts of this process are undoubtedly satisfying ends in themselves, like the enjoyment of a beautiful day outdoors or the endorphins brought about by each pound against the ground. That said, for athletes that race competitively, there is no denying that the training process in its entirety is geared toward a very concrete end: when the hard work manifests itself in a race well run that is measured by the most objective and honest standard of all, time.

As a result of this wholly engaged process and the special Quality it generates, following a good race, we are extremely proud of what we have created and we truly cherish it.

We sit back and relish in the knowledge that the manual labor involved in transforming one's body in preparation for a race breeds a sort of self reliance that is extremely rare in today's world. The deep satisfaction, confidence, and fulfillment that comes with this is something that many endurance athletes can understand and share. This may be why our community is often viewed as cultish by outsiders. It is a small world whose members posses a common grasp of the valuable process required to improve and do "good" at our act. We share a unique understanding of Quality that often leads us to say things like "there are few things that make me feel more alive than running down the finishing chute".

Personally, I train because it is an opportunity to protect and devote a few hours of my day to using my body to accomplish something that is good. I end my days more fulfilled and self confident than I would otherwise, and I experience a special type of Quality along the way. To me, that is the value of training and racing endurance sport.

[1] These are just a few of the concerns that Matthew B. Crawford expresses about the knowledge economy office in his book Shop Class as Soulcraft [2] Robert Pirsig first defined "quality" in his book Zen and the Art of Motorcycle Maintenance

Trust Your Training

As featured on Xtri

It's winter. Most key races are four to nine months away, and most training sessions are focused on building a base; workouts to write home about may be few and far between. As Luis Vargas recently wrote here on Xtri, during this early-season period, intrinsic motivation is especially critical, and serves as a psychological foundation behind getting the work done in a consistent and purposeful manner. Although it is slightly different for everyone, generally something deep down inside of us powers the 3-a-day sessions...the 15 to 20 hour weeks. There is no denying that an internal fire is critical to sustainability over the long haul, but it also helps to have some more tangible reminders of why we do what we do; especially when workouts may be in basements, and priority events are still well into the future.

One such tangible reminder that I often keep in the front of my mind is something that my first coach and initial mentor in the sport (and now professional triathlete, Doug Maclean) once told me prior to one of my first big races. He ended our pre-race talk simply by saying "trust your training."
Whether it be the night before or morning of a race, or midway through the run when we may second guess if we can really open up and drop the pace, there is an undeniable potential for anxiety and self-questioning in a window when things matter most; at race time. The best antidote to this common struggle is for an athlete to be honest with him or herself and trust their training. If they do that, they will have an undeniable confidence, and know exactly what to do.

This brings me back to why the saying trust your training has become such an important mantra for me at all phases of the season. Sure, banking the training hours now (e.g., in the middle of winter, on a trainer, in a small and cramped apartment) undoubtedly increases physical strength, but it has an equally important function of increasing mental strength too. While the former is widely recognized, it's the latter that tends to be overlooked, and may be just as important.

There are very few surprises in triathlon. Outside of things like flat tires and cancelled swims, the outcome in triathlon almost always reflects the preparation. It follows that if you want to be confident in the outcome (and sleep well before your races and have the guts to drop the pace when appropriate) you must be confident in your preparation.

You don't win races in June or July; you win races in February and March. And by putting in the work now, you not only gain the physical strength necessary to perform at your best, but also, the mental fortitude and confidence to draw upon that physical strength and use it to its fullest. Train now, so you can trust in it later.

Pragmatic Tips on Indoor Training for Long-Course Athletes

As Featured on Xtri

Although the delay was nice, winter appears to be rolling through Ann Arbor, Michigan, and I'm sure the same is true just about everywhere else that is accustom to frigid temperatures and snow from January to March. Yes, cross-training by doing things like snowshoeing and cross-country skiing can be a great part of base training, but it remains just that; only a "part" of the routine, and for most serious athletes, a pretty small one. Let's face it. Even if an athlete has the most well-rounded annual training plan and benefits immensely from various cross-training activities, at the end of the day racing fast at long-course triathlon requires a lot of sport-specific work during all phases of training. And while so much of the December and January triathlon writing scene was swept up by articles and suggestions on outdoor fitness-building activities for triathletes, very little focused on how to get by indoors; particularly on the trainer, and for some living where conditions can get icy and downright miserable, the treadmill too.

Against that backdrop, many basements, garages, and even living rooms are probably in the process of being converted to training facilities. With that in mind, here are some suggestions to not only help you get through your indoor training, but also to get the most out of it, and hopefully make your indoor training somewhat enjoyable too...

Pick the right spot, and vet it with other important stakeholders: The last thing anyone wants to do is constantly lug their bike and trainer from room-to-room, or even worse, up-and-down stairs. Picking the right spot in the initial set-up is key!

• Find a place that is cool with good ventilation, or, a room with decent window coverage
• Get a box-fan; air going over your body will help keep you cool and as a consequence, keep your heart-rate down (of course you may not want to use it all the time, especially if you are purposefully targeting heat acclimatization trainng
• Ensure good positioning of electrical outlets and stands for entertainment devices
• Over-communicate the space and when and what it will be used for with others that you live with, as you don't want your training to be a frustration or feel like a burden to anyone else.

Take advantage of a controlled setting to dial in your workouts: No stop-lights, wind, change in temperature, or potholes; certainly part of the reason that two hours on the trainer/treadmill seems so long, but also, the reason that two hours on the trainer/treadmill can really help you take your fitness to the next level.

• Make sure every workout has a purpose. Too many athletes just hop on the trainer, throw on a movie, and ride. Yes, time in the saddle is time in the saddle, but forced time in a controlled setting can be even more powerful if used to target specific adaptations. Between trainer resistance, gearing, and a front-wheel stand, you can train at virtually any cadence, heart-rate, or power level. In addition to the targeted physical benefits, including various sets in a workout absolutely makes it go by faster.
• Personally, I try to avoid the treadmill at all costs, but if I am forced on it by too-icy roads, there is no better way to dial in a specific set of hill-repeats, and that type of sport-specific strength building is generally what base phase months are all about.

Have fun with food: This one should seem obvious, but there are still more than a few triathletes that refuse to depart from their sports-drink and gel routine. Yes, it's important to practice like you play, and during key workouts, I think it is a very good idea to experiment with and replicate race-day nutrition. That said, not every single long workout must mimic race-day nutrition, especially this early in the season and when you are already testing psychological motivators by doing the high duration ride on the trainer to begin with.

• Yes, the cereal aisle is probably a top contributor to Type 2 Diabetes in America, but it is also a great place to get well-balanced carbohydrates and trust me, there is never a lack of variety. Just be sure to pick something that is easy to eat dry; e.g., pretty much anything that isn't a pebble or rice-crisp.
• Experiment with bars. There are so many out there, so if you have always gone with one brand, try another.
• Home-made pumpkin bread and muffins work too.
• With the above in mind, I do want to be clear; devote at least a few workouts (maybe 2 a month) to tweaking and replicating your race-day nutrition plans. This is no doubt an important part of training the gut; it just doesn't have to dominate your entire winter.

Entertainment: I said earlier that it's probably not the best use of time to just throw on a movie and spin-aimlessly. That's not to say that music, television, and movies don't help make indoor training more enjoyable. If anything, your entertainment choice is probably the variable that contributes most to enjoyment and time-fly...or at least prevents time from moving in slow motion...

• Match the entertainment to your workout's purpose and subsequent level of exertion. I find that movies or TV shows are great for recovery spins since I can devote nearly all of my mental focus to the unwinding story on the screen.
• For mid-intensity rides, I love watching the news or political talk shows. A perfect choice since you can "zone out" from what you are watching with little consequence for when you choose to zone back in. And if nothing more, this opens up the potential for you to be a rock-star at (and have something other than triathlon to talk about) social gatherings. There is a direct correlation with my worldliness and time spent on the trainer, and I've got to admit, this debate season has been very entertaining...
• For intervals or other more up-tempo workouts, I would recommend ditching the TV and going with music. You want your mental focus to be solely on the work at hand, and music will support this, not take away from it. Within this category, there are so many great free options to choose from, so long as you have a computer, some speakers, and an internet connection. Spotify lets you build and save playlists so you can be in full control. If you are looking for a bit more of a surprise, Pandora allows you to select an artist or song, and then will play endless music that is similar to your selection (great way to find new favorites).
• For all streaming music, be sure to keep your computer within arms-reach from your bike. Every once in a while these websites prompt a response from you to continue playing the music. Nothing worse than having this happen midway through a 2x20 minute threshold set, with your computer 10 feet away...

Motivation: Simply hanging a poster, writing down a quote, or even date of a key race can be a great tool to mentally focus and help motivate you to get the work done. For example, I have one of my favorite quotes from triathlon Coach Paulo Sousa,"Chop Wood, Carry Water," written on a wood block, and nailed next to a picture of Mt. Everest on a wall directly in front of my bike set-up. You can create your own state-of-the-art (OK, so maybe a more honest representation is "serviceable") training center under almost any circumstance. For instance, I live with my girlfriend in a mid-size one bedroom apartment on a college campus. By following the recommendations above, I have come to thoroughly enjoy indoor training. And as the attached pictures show, it's not for glamour reasons either!

I'll end with probably the most simple yet power advice there is: more than anything, focus on your goal races, and know that the fitness you put in the bank now is earning interest over time, and come summer, you'll be happy to redeem it.

Train as Much as Possible

As featured on Xtri.

I love a quote that I was made familiar with by ITU Long Course World Champion triathlete Jordan Rapp. In the context of being asked his opinion on a whole manner of training and recovery methods, he simply said that the best approach is to "train as much as possible." Breaking this statement down into its two component parts makes it even easier to understand:

1) Train as much: More volume and more intensity is good, so long as...
2) As Possible: The body and mind are in a position to successfully adapt to the applied training load

Smart, structured, and long-term training is all about introducing physiological stimulus to the body (e.g., your sport-specific and functional strength workouts) which triggers adaptation over time (e.g., getting faster, stronger) . Most athletes fully understand the first part of Jordan's statement -- introducing escalating levels of volume and intensity into their routines -- but not as many understand how it is enabled by the second part.

The body's ability to take on more training in a positive way (leading to fitness gains, not injury) is contingent on far more than an individual's current fitness level. This is not to say that current fitness levels don't matter, because they do; it would be irresponsible to prescribe a 4-hour ride for someone with a current max ride duration of 2-hours. The same goes for intensity. No doubt about it, the body must be aerobically and structurally ready to take on increased levels of training stress, and an incremental "building" approach is the only way to get there...But that's just one part of the equation and I find that many don't place enough importance on the other parts of the equation, if not overlook them altogether.

The "as possible" is a 24/7 type of thing, influenced literally by everything we do, both inside and outside of sport. To better illustrate my point, imagine two athletes with the exact same fitness level at the start of 2012. Now, I am going to differ a few critical "as possible" variables. Note that I am really going to extremes to juxtapose the two, and this is to make my point clear and obvious.

Sleep: Athlete 1 is a graduate student taking a very manageable course load, and is able to sleep 8-hours a night, and also has the time for naps on strenuous training days. Athlete 2 just got promoted at an investment bank, and thus, has had to stay up later and wake up earlier in order to manage increased responsibility at work. Athlete 2 sleeps 6 hours a night, and napping is not an option.

Nutrition: Athlete 1 has the time to think about and prepare most of his meals. He almost never misses a meal, and always fuels his workouts properly. Athlete 2, constantly cramming workouts in wherever they will fit, is often forced to eat sub-ideal foods, and unfortunately, even finds himself missing [the most important] meals after workouts due to the generally rushed nature of his life.

General Life Stress: Athlete 1 has a job lined up for when he finishes school, is in a supportive and loving relationship, and is also in a good financial position. Athlete 2 is working through some tough things with family, feels an internal pressure to beat the guy next to him at work, and consistently has superiors [at the bank] in his face about meeting deadlines.

Acute Recovery: Athlete 1 can wear compression tights to class, ice his body while taking care of reading assignments, and works with a great local massage therapist. Meanwhile, Athlete 2 would be hard pressed to wear compression tights on Wall Street, let alone even have the time to get the damn things on!! Icing is an option, but only on weekends, and massage therapy rarely fits into Athlete 2's schedule right now.

Long-Term Plan and Comfort: Athlete 1 works with a coach he trusts, and has a plan that he is confident in, and is constantly tweaked as a result of his response to it. Athlete 2 also works with a coach, as a matter of fact, the same coach as Athlete 1. That said, Athlete 2 just doesn't have the time or energy to communicate frequently, and even his virtual updates are short, and often lack qualitative feedback from workouts.

Imagine that each of these athletes has 15 hours available to train weekly. If they execute the exact same workouts, I would almost guarantee that Athlete 1 becomes fitter -- and races faster as a result -- than Athlete 2.

As a matter of fact, Athlete 1 might be able to take on even additional training (e.g., 18-20 hours a week). Athlete 1 can up the "train as much" part of the equation, because the "as possible" part enables it. Following the same logic, Athlete 2, on the other hand, would likely be wise to decrease his training load (e.g., maybe to something more like 10-12 hours a week). In short, a baseline fitness level (remember that in this example, Athlete 1 and Athlete 2 had the same ingoing fitness) is only one component in determining how much training an athlete can take on and positively respond to. Therefore, it is important to account for, and to the extent possible, manage the other components too. Although some of the "as possible" variables are out of our control, many of them are within it, and it's really just a matter of prioritizing what is important at certain times of life (e.g., do I take on the crazy job with the equally as crazy compensation, or do I max out my athletic potential??). It is also important to remember that so many of the "as possible" drivers are constantly changing; two-years from now, Athlete 1 (from our example above) may have 3x the "as possible" limiters as Athlete 2.

"Train as much as possible" really helps simplify things in an era where there is increasing complexity and variety on the market for training programs. So, what to do with all of this?

Constantly take stock of your "as possible" limiters and be sure that your training plan reflects them. At times, this may manifest in a window of opportunity to really up the training volume and intensity, while at other times, it might mean doing the opposite. Along those lines, realize that a decent amount of this is within at least somewhat of your control. To the extent that you find yourself in and/or can create a situation where the "as possible" widens, don't be scared to take advantage of it by getting aggressive in your training. That said, have the courage to do the reverse if required too.

And the best part about all of this: next time someone asks you about the secrets to your training program, you can simply respond, "I train as much as possible."