Finding Your Weakness

It’s that time of year when we start to sit back and relax…sometimes. Many of you are probably already thinking about next year and starting to plan. That’s good, but before we can effectively plan out next year we have to take a look at this year. Reflect a bit and figure out how we are going to train more effectively. The first place to look is your weakness. However finding this can be harder than it seems. Here are a few methods for analyzing your season and finding your weakness to get you started right in 2008.

Step One: Analyze Your Season

Did you meet your racing goals and training objectives? Did you peak when you wanted to? Did you go as fast as you predicted? These should be pretty simple yes or no questions. Look then at your training objectives. These might be things like climb hill X in 30 minutes or less, raise FTP by 3%, etc. They should be measurable goals that are stair steps to you major goals. If you didn’t meet your major goals of the year the answer, or at least part of the answer, to why may be right there. As you keep looking into why you did or did not meet your goals look at everything: job, personal life, relationship, etc. Stress out side of the athletic world is the number cause of people under performing. If you’re a lawyer working 60+ hours a week and training 20 hours a week as well as being a mother or father, you may have been setting your goals a bit too high.

Note what worked for you and what did not. The things that worked you will want to keep in your bag of tricks as the things that will likely work again. The things that didn’t work, get rid of them! We’ll come up with something better!

Step Two: Finding Your Weakness

There are 2 ways to look at this. A good starting point is finding your weakness by the numbers. On the bike, the easiest way to do this is test your power profile. Test your maximum power out put for 12 seconds, 1 minute, 5 minutes and your threshold power. A power profile chart can show you where you are lacking. Is this written in stone? Is this the end of the road? No, but it is a good starting point. Even if you don’t “need” the areas you are weak in, for example, an Ironman triathlete having a weak 12 sec. and 1 minute power. They don’t need that ability but if it is weak enough it could be an area that is holding your other abilities back.

Part two of this is comparing your weakness to your competition? “But Eric I don’t race other people I race my self.” That’s fine and I applaud that self motivation but if you want to improve the best place to look is to the people that are better than you. For example, in your triathlon results if you’re coming in 50th on the swim 50th on the bike and 450th on the run time after time again working on your running would be a good place to start. If you’re getting dropped on short hills in bike races, short hills or 1 to 5 minute power outputs might be your weak point. Before you make the decision as to what your weakness is make sure you have more than one or two examples that show your weakness. Also look at this deeply. This is very important. Are you not running well because you’re and bad runner OR because your swim and bike are not up to par and you’re paying for it on the run at the end of the race? Are you getting dropped on the hills because you’re a bad climber or because the hills are at the end of the race and you have trouble there because your threshold power and endurance is not as good as your competition? Take some time with this, consult a coach and or trusted training partner or both.

All of this may look straight forward on paper but it’s harder to implement than it looks. Getting some one else to give you a good objective look at your self could be the best thing you do this fall. Now put it into action! Commit to getting out of your comfort zone. Don’t do the same old workouts, mix things up! Take a chance and train that weakness.


Eric grew up in the out doors and loved everything it had to offer. Early on he started ice climbing and mountaineering. Culminating with his trip to the Andes and achieving, with his team, an unofficial speed record on a 20,000 foot peak. While surviving nature was satisfying he was missing something. Competition.

Since Eric has started competing and coaching in endurance sports through PTS he has assisted more than 70 athletes, complete and meet there goals in over 200 races including major pro NRC cycling events and Ironman Triathlons.

By Eric Kenney

Swimming Sets Correctly: How to get Faster in the water!

When swimming a particular workout, remember that every swim set has a distinct purpose. Swimming is different then biking or running in that you can hammer every day without tearing up you ligaments and joints. Since you don't feel the same type of soreness as in running and biking, swimming leads many of us to think that we didn't swim hard enough. Beware! Swimming hard hard every day eventually will wear you down and something is going to give; like your shoulder, back, or your motivation. Swim with a plan: Each time you get in the water the swim set should have a set purpose.

Drill Sets: The purpose of a drill session is practice technique and improve your efficiency. It's NOT to see how fast you can swim a 100 yards while doing the finger tip drag drill.

Speed Sets: These sets are designed to teach you how to become efficient at going fast and to break the habit of the same old pace that many of us swim day after day. These sets are NOT designed to see you swim 35 seconds for 50 yards and then swim 45 seconds for the rest. Pick a speed you can handle for the duration of the set. Typically, when I have a set of 10x50 yards, I start out at 40 seconds and work my way under 35. Not vice versa. Your fastest swim should be your last swim. Learn to swim fast when you are tired.

Endurance Sets: These sets are designed to create a nice big aerobic engine that will let you swim at race pace for as long as you need to. These sets include 200 yard, 500 yard and up repeats. You may have to swim a set of 3x500 yards. Just as when you are swimming the Speed Sets, swim your fastest repeat last. If you start out at 8:00 for your first 500, and then swim 8:30, and then 9:00 you just blew your whole workout. Remember swim your fastest repeat last.

The goal of any swim set, be it 50 yard sprints or 800 yard repeats, is to swim each repeat faster. The more you start incorporating this into your practices, the faster you will become.

Summary: The point of this writing is to teach you to understand the important of pacing while in the pool. Take it out easy during the first few sets and repeats when you swim. As you warm up increase your pace and finish with your fastest sets being the ones you do toward the end of your workout. Do you ever wonder why people start out so fast in a race or in a workout only to fade in the middle or at the end? Well, proper pacing can help you avoid that! Practice the way you are going to race and it will all become second nature. You want to be the athlete doing the passing at the end of the race, not the one being passed! Start slow, and finish strong!

By: Mike Ricci
___________________________________________
About Mike Ricci
Mike Ricci is a USA Cycling Coach and a USA Triathlon Level II Coach. To learn more about Mike Ricci or his coaching programs visit

How to Beat a Performance Plateau

The following article is written from a swimmer's perspective, but contains valuable information that can be applied to any sport.
1. Periodize
Periodization is the scientific term for splitting your training year into periods. For example, you should spend the off-season and pre-season periods simply working on technique drills, streamline and enhanced force development in the pull and the kick, and basic aerobic endurance in the water. As your competitive season approaches, typically about 12-16 weeks out, you should begin to phase in more difficult sets at closer to a tempo or threshold pace, with an intensity zone that would be considered anaerobic (typically produces a burn in the muscles, a higher heart rate, and more difficulty breathing). The rest periods between these anaerobic efforts should grow shorter and shorter as your competition approaches. Depending on whether your limitation is endurance or speed/power, once you are 4-6 weeks out from competing, you should begin to include very quick and powerful efforts at the highest possible intensity, gradually decreasing the total volume of your swim training as you do so. Finally, 1-2 weeks from your event, significantly decrease volume, and swim only a few very intense sets, with long rest periods. Remember that it’s better to be 5% undertrained than 1% overtrained!
2. Test
I recommend utilizing a consistent testing method to track your progress in the water. Not only are you provided with added motivation as your test date approaches, but you’ll be able to track your progress efficiently and compare how changes in your training program affect your speed and endurance. I utilize the T-Pace test with most of my coached athletes. The T-Pace test involves a brief warm-up, then a swim at maximum possible intensity for 500-2000 yards, depending on an athlete’s experience. The total time is used to calculate the time per 100 meters, which is called an athlete’s T-Pace. Future training sessions are then based on a speed percentage of that pace. If available, a blood lactate test can be even more precise than a T-Pace test. In this test, an athlete swims at gradually higher intensities for 2-5 minute stages, stopping after each stage to test blood lactate. The speed at which blood lactate shows a significant increase is very near to that athlete’s anaerobic threshold. Once the heart rate and speed at this value are known, future training sessions can be based on a percentage of the threshold. Since most overtraining occurs when an athlete pushes too hard for too long above threshold, knowledge of where the threshold occurs can ensure that the swimmer receives the most benefit out of every training session, without actually overtraining or hitting a plateau.
3. Dry Land Strength Training
Muscles rarely produce forces during the swim stroke that parallel the forces produced during resistance training. So why train on the weights? Because the muscle fiber utilization, neuromuscular adaptations, lean muscle tissue growth, and resistance to fatigue that occurs in the weightroom result in an energy sparing effect in the water. Basically, your muscular and nervous systems “learn” how to contract more efficiently, and produce more power per contraction, while also sparing the amount of carbohydrate used, which is important for distance swimmers. There’s no doubt about it: there is a strong cross-over training effect from weight training to swimming. Additional advantages of dry land strength training include: 1) the development of core musculature, which can enhance balance while practicing “downhill” swimming and create a stronger kinetic chain between the hips and the upper back muscles; and 2) more powerful hips, thighs, and calves, which are strengthened during “triple-extension” movements like the squat and the lunge – very useful for any kick that involves a powerful whipping motion, as well as push-offs from the wall.
4. Rest and Recovery
Often, a plateau simply occurs because the body’s energy systems are never given an opportunity to absorb the effects of all those hours and meters in the pool. True training adaptations actually occur while the body is resting, not during the actual swim session. If your current program includes a hard training session nearly every day of the week, week after week, then you should: 1) begin to include recovery swims at an easy pace at least 1-2 days a week and 2) include a recovery week every 3-5 weeks. You will experience a stepwise effect in fitness that prevents the body from hitting a wall, and ultimately, your potential intensity and volume will become much greater.
5. Lifestyle
The importance of sleep, proper nutrition, and a holistic wellness approach in all aspects of life must be emphasized, and this becomes far more important for athletes and individuals who constantly break their body down and produce free radicals and other damaging metabolites during exercise. Recommendations include: 1) maintaining 7-9 hours of sleep per night, and attempting to follow the body’s natural circadian rhythm by hitting the sack before 11 p.m.; 2) eating high amounts of a large variety of fruits and vegetables, preferably organic; 3) avoiding alcohol, cigarette smoke, pollutants, and exposure to large amounts of detergents and cleaners; 4) completely eliminating consumption of refined and processed sugars, alternative sweeteners, and processed or packaged foods with chemicals and preservatives; 5) daily consumption of at least 0.5-0.9 grams per pound from lean protein sources that provide a complete amino acid profile, like egg, animal, or whey protein (for vegetarians, this requires food combinations, like rice and beans); 6) balancing family, hobbies, and non-stressful activities like softball leagues and concerts over the daily strain of work and training.

by Ben Greenfield

Triathlon: Recovery - Bestest Shortest Workout Ever

Sometimes the best workout you can possibly do isn't a workout at all. It's a work-IN, it's the anti-work, it's whatever you want it to be. The only rule is that it can't be exercise!

As I have discussed, having limited time to workout doesn't mean you are at a disadvantage - in fact, 9 times out of 10 you are way better off than your competition. Limited time means that there is a method to your madness, a structure to your system. But you can go one step further - instead of beating your buddies because you do less, you can beat them because you make your less count more. Here's what I mean.

If you go and lift weights, for example, the next day you are sore. Beat up. That sensation is your body's way of saying "I need rest." More than rest, your muscles can use protein to repair themselves, perhaps some light stretching, etc. Triathlon training is no different than weightlifting. The very nature of our sport rarely puts us into a place where we feel like we do after a killer weights session, however the net is the same: our body needs to recover. Nail the recovery and you'll be well on your way to getting fitter!

Recovery One: After long, endurance effort. Have a nice tall drink ready for you upon your return. Get the drink, head to a quiet space / the living room and lay down on the floor. Put your feet up and sip on your drink as you watch TV, chill out, etc. Ideally you will keep your feet up 1 min for every 15 mins of exercise (so one hour run = 4 mins with feet up).

Recovery Two: After short, hard effort, recovery is key. Make sure you have a nice drink on hand, but you will also want some protein to promote muscular recovery. This can be in the form of a shake or a small snack. Whether you choose homemade or store-bought, make sure to get in 20-30g of protein...you will notice the difference! Also be sure to do some light stretching.

Recovery Three: Plain old workout effort. Even if your workout wasn't super hard, you still need to take care of your body. I recommend some light stretching and a few mins to reflect on the workout as it related to your goals, maybe even make a note in your workout log.

Good luck with your training and recovery!

Coach P


About Patrick

Patrick McCrann is 100% responsible for creating 10Hours A Week and various other websites related to endurance training and racing.

Patrick completed his first sprint triathlon in the summer of 1999 while on break from the Peace Corps. With no wetsuit, riding his brother's bike and wearing little more than a very obscene Speedo, Patrick simultaneously offended hundreds of spectators and discovered a new sporting passion. As returning to Central Asia put a kink in his triathlon training plans, Patrick had to wait until 2002 and graduate school to complete his first Ironman. Patrick has since transformed his interest in triathlon from a part-time endeavor into a full-fledged coaching enterprise known as Performance Training Systems (PTS).

Patrick lives and trains in Boston where:

~ He has coached over 100 athletes to the Ironman finishline, including the World Champs in Hawaii.
~ He has competed in nine Ironman races, from Klagenfurt to Kona, from a low of 11:44 to his personal best of 10:01.
~ He has been known to pull the occasional practical joke on training partner or two (or three or four).

Patrick currently coaches and consults from a dark corner of Boston. You can hire him to do amazing things for you.

By Patrick McCrann

Eat your way happy

These snacks will help keep your mind in gear
_____________________________________________
If you're anxious
Grab a grilled-chicken wrap at lunch, hold the mayo. "Eating 20g of protein helps your brain create dopamine and norepinephrine," says Dr Judith Wurtman, author of The Serotonin Power Diet (Rodale). These neurochemicals keep you alert.
__________________
If you're depressed
Have some grilled salmon or sushi for dinner. Eating fish makes you 31% less likely to suffer from depression, say researchers at Finland's University of Kuopio. Just don't dwell on the world's depleted fish stocks – it's depressing.

__________________
If you're insecure
Have a snack-size chocolate bar when she's in the bathroom. "Chocolate contains chemicals to brighten your mood," says Elizabeth Somer, author of Food & Mood (Owl Books). These include anadamine, which targets the same receptors as marijuana.

__________________
If you're stressed
Grab a handful of sesame seeds while you're working. "Stress depletes your body's magnesium, reducing your coping abilities," says Somer. Seeds refuel m-levels. And have been eaten since 1600BC. Impress the boss with that one.

__________________
If you're restless
Snack on some fat-free popcorn half an hour before you hit the sack. Popcorn's carbs tell your body to create serotonin, the chill out neurochemical. "Be sure it's fat free as fat slows the serotonin boosting process," says Somer. Makes you fat, too.

Words by Men's Health
Photography by Jeff Harris

Sports Drinks and Hydration

Maintaining adequate hydration during physical activity is one of the most important nutritional methods to optimize performance.
________________________________________________

How much fluid do I need with exercise?

Due to the wide disparity in body size, activity and environmental conditions, there is no one fluid recommendation that will suffice for everyone. In fact, the 2007 American College of Sport Medicine (ACSM) position stand on hydration recommendations are as follows: "Due to individual differences in sweat rate, it is difficult to provide a single hydration recommendation".

What is "sweat rate"?

To determine your own sweat rate, simply weigh before you exercise and after. For every 1% of body weight lost, you should replace with 16-24 oz fluid. The goal is to ultimately minimize loss of body weight (i.e. dehydration), but to avoid taking in too much fluid during exercise.

How do I know if I'm staying hydrated throughout the day?

Frequent urination
Lemonade colored urine
Why is it so important to stay hydrated?

Studies show that athletes who enter competition in dehydrated states, have decreased performance. During competition a 1% drop in hydration/body weight may cause a 3-4% decline in muscle performance.

Should I be drinking sports drinks or water?

For exercise longer than 60 -minutes, sports drinks are recommended. Some researchers even suggest that there are benefits to using sports drinks for exercise over 30-minutes.

Why are sports drinks better than water during exercise?

Sports drinks taste better and encourage hydration.
Provide carbohydrate fuel for the muscles and brain
Provide sodium to help the body retain more fluids.
Allow the athlete to exercise longer.
Prevent hyponatremia, or water intoxication. When athletes consume too much water over a period of a few hours, they can lose significant amounts of potassium and sodium, which can lead to symptoms that mimic severe dehydration.
Which sports drinks should I use?

The best sports drink is the one that you like to use the most! If you perspire heavily, you might consider a higher sodium sports drink like the ones listed below. Some sports drinks contain carbohydrate and protein. Whichever formula you choose, it is important to try it out several times in training before using it on race day.

Hydration Guidelines Pre-Exercise or Race:

Drink 16 oz sports drink 2 hours before training, which should produce a light-colored, but not clear urine
Drink 8-16 oz sports drink 15 minutes before training or race.
Hydration Guidelines During Exercise or Race:

Determine "sweat rate" and use as a guideline.
Try to drink 5-8 oz every 15 minutes rather than large amounts at one time.
When eating carbohydrate foods such as gels, try to drink water with these items vs. sports drinks.
Hydration Guidelines after Exercise or Race:

Drink 16-24 oz for every pound lost during exercise
Examples of Sports Drinks

Gatorade, Edge Energy, GU20, Cliff shot electrolyte, HEED, First Endurance EFS, Motor Tabs, E-fuel. Drinks containing extra sodium are: Gatorade Endurance, PowerBar Endurance, First Endurance EFS, E-load, Hydro Cooler. Drinks with added protein are: Accelerate, Revenge Pro, Perpetuem.

Keep in mind that sports drinks should not be diluted, and you shouldn't add more powder to water than the instructions suggest. They're formulated to provide energy in the right amount and concentration for optimal performance without causing gastrointestinal distress.

Stephanie Nunes is a registered dietician with over 14-years experiece in the field of nutrition. She has a private practice in San Luis Obispo, CA called "Rock Solid Nutrition". You may reach Stephanie at: rocksolidnutrition@sbcglobal.net

BE A SMARTER EATER

20 simple swaps that will cut fat and calories from your diet, boost nutrition, and make you a better runner
By Liz Applegate Ph.D.
__________________________________________________________

1. SWAP IN: Omega-3 eggs SWAP OUT: Standard eggs
The Omega-3 fats in these enhanced eggs boost immunity, protect against Alzheimer's disease, heart disease, and cancer, and may lessen symptoms of depression.

2. SWAP IN Dark beer SWAP OUT Light beer
Darker brews may have a few more calories per bottle than lighter versions, but in general they have far more antioxidants from the wheat and other grains used to make them. Limit your consumption to one or two servings per occasion.

3. SWAP IN: Olive-oil dressing SWAP OUT: Creamy dressing
Top your salad with an olive-oil dressing instead of creamy blue cheese or ranch and save about 90 calories per two tablespoons. A reduced-fat olive-oil dressing saves a whopping 120 calories per serving.

4. SWAP IN: Mustard, low-sodium soy sauce, salsa SWAP OUT: Ketchup and mayonnaise
Condiments like mayonnaise and ketchup add unwanted calories and sodium to your foods. Minimize calories while adding flavor and nutrition with mustard (ground style) and salsa, which contain antioxidants, and low-sodium soy sauce.

5. SWAP IN: Organic fat-free milk SWAP OUT: 2% milk
Eight ounces of fat-free milk saves you more than 30 calories and four grams of fat over two-percent milk. Organic milk can help you avoid trace amounts of chemicals and hormones.

6. SWAP IN: Kefir SWAP OUT: Yogurt
Yogurt is a great source of calcium but often comes with lots of sugar and without healthy live bacteria. Try Kefir, a low-fat liquid yogurt with extra live cultures to boost immunity.

7. SWAP IN: Pomegranate or cranberry juice and club soda SWAP OUT: Sugary fruit drinks
Try club soda mixed 1:1 with a 100-percent fruit juice like pomegranate or cranberry--both of which are loaded with the powerful cancer fighters anthocyanidins--to save 50 calories per serving over a sugary fruit drink.

8. SWAP IN: Natural peanut butter and fruit spread SWAP OUT: Standard peanut butter and jelly
Look for a "natural-style" peanut butter that has ground peanuts, salt, and nothing more. Pair it with a real fruit spread that lists fruit as the first ingredient with no added sugar (corn syrup, sucrose, or high-fructose corn syrup).

9. SWAP IN: Roasted chicken SWAP OUT: Deli meats
Buy a roasted chicken or turkey breast from the deli (without the skin) and use it instead of high-fat pastrami, salami, and other deli meats. If you store it in the meat/cheese drawer, it will stay fresh for one week.

10. SWAP IN: Part-skim mozzarella or feta cheese SWAP OUT: Brie or cheddar
Brie and cheddar are loaded with saturated fat and calories. Make the switch to feta cheese or part-skim mozzarella and save about 30 calories and five grams of fat per ounce.

11. SWAP IN: Trans-fat-free spread SWAP OUT: Butter
Butter has seven grams of saturated fat per tablespoon, while margarine contains trans fats. Still, use a trans-fat-free spread sparingly since it has some fat and calories.

12. SWAP IN: Sweet potatoes or red-skin potatoes SWAP OUT: White potatoes
Potatoes with colorful flesh and skins contain more antioxidants than their pale counterparts. Select small potatoes to control portion size, and eat the skin for extra fiber.

13. SWAP IN: Whole-grain pasta SWAP OUT: Refined pasta
Fresh whole-grain pasta contains more health-boosting antioxidants and fiber (to fill you up) than refined versions.

14. SWAP IN: Berries, kiwi, melon SWAP OUT: Green grapes
All fruits are great, but when you're watching your weight it pays to eat fruits that are lower in calories and higher in fiber.

15. SWAP IN: Canadian bacon SWAP OUT: Bacon
Compared with traditional bacon, Canadian bacon has twice the protein and half the fat per serving.

16. SWAP IN: Ground turkey SWAP OUT: Ground beef
Cut 10 to 20 grams of fat per three-ounce serving by substituting ground turkey (white meat) for ground beef.

17. SWAP IN: Baby romaine lettuce and spinach SWAP OUT: Iceberg lettuce
Iceberg lettuce offers little nutrition, while young romaine and spinach leaves are rich in carotenes and other phytochemicals.

18. SWAP IN: Snow peas, peppers, radishes SWAP OUT: Carrots and celery
Carrots and celery are a good start, but add peppers for vitamin C, snow peas for the electrolyte potassium, and radishes, which contain compounds that protect muscles.

19. SWAP IN: Whole-grain bread SWAP OUT: White bread
Whole-grain has more antioxidants and fiber (three to four grams per one-ounce slice) than its white counterpart.

20. SWAP IN: Low-carb tortillas SWAP OUT: White-flour tortillas
White-flour tortillas pack 150 calories and zero fiber. Low-carb versions offer eight grams of fiber for just 90 calories.