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.
Thursday, March 22, 2012
Monday, March 19, 2012
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
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
Friday, February 17, 2012
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.
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.
Thursday, January 26, 2012
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!
I'll end with probably the most simple ye
t 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.
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.
- 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.
- 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.
- 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...
I'll end with probably the most simple ye
t 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.
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