Coach Troy's Sport and Life Lessons

Icing on the Cake: Super6 Phase II - Strength & Speed:

2012-02-09T10:05:00.000-08:00

Super6 - Phase II, Strengh & Speed: Starts Mon. Feb. 13th, 2012

You have endured 6 weeks of focused training, day after day after day. Your legs are tired but you can see the muscle definition, your pants fit a little looser, you sleep better at night and your power output is up anywhere from 5-10% since the start of the New Year. Even your spouse has said how you look 5 years younger. Life is good and your hard work is paying off! Now, R U ready for the icing on the cake??!

In Spinervals Super6 - Phase I, you developed your base with a focus on aerobic zone intensity training intermixed with some threshold and muscular endurance work. Super6 - Phase II, takes a slightly different approach with a focus of more intensity along with lower overall volume. Both programs incorporate suggestions for cross-training workouts, either in the form of run sessions for the triathlete or other non-impact 'cardio' for non-triathletes. I even threw in a couple swim workouts this time in week three "just for giggles" for triathletes... but for specific triathlon training plans, be sure to check out our other offerings at www.coachtroy.com

Remember, this program is cycling focused and is designed to bring your bike legs into competition form... so triathletes will need to add swim and run training per their individual needs. Touring cyclists and everyone doing the plan for improved overall fitness should do the extra workouts within their limitations.

Following is a list of the workouts from the Spinervals Video Series that are recommended for this plan. Click HERE to view our online shopping cart area for descriptions and to purchase these titles. Please remember that members of Spinervals.com automatically receive 20% OFF on all DVD purchases.

8.0 - Recovery and Technique
11.0 - Big Gear Strength
12.0 -Recharge
13.0 - Tough Love
14.0 - Totally Time Trial
16.0 - Aero Base Builder I
17.0 - Aero Base Builder II
19.0 - Bending Crank Arms
20.0 - The Sprinting Machine
22.0 - Time Trialapalooza
25.0 - Aero Base Builder, Compilation
27.0 - Threshold Test
30.0 - Muscular Endurance PLUS
31.0 - Endurance Booster
34.0 - Super High Intensity
35.0 - Cycling Tech Focus
36.0 - Warrior Training
38.0 - Develop Technique / Power
39.0 - Aerobic Base, 10K Feet
40.0 - Have Mercy, Part III
41.0 - Ascending Mountains
Team Sports Vol's I and II

Buy these DVDs for 20% off by joining our Team.

HOW TO GET STARTED
To review and begin Phase II of the Spinervals Super6, you'll need to register for a free trainingpeaks.com account, linked to me. If you already have an account from doing the original Super6 (or other programs), you can register for Super6 Phase II by clicking HERE and following the instructions. Please contact support at trainingpeaks.com with any technical programs when using their website.

When the Super6 Program is completed, you'll be ready to tackle competition level events with a high level of fitness across the ENTIRE intensity spectrum. Your goal at that point should be to maintain your hard earned fitness, as well as refine your training to focus on your specific event(s). Again, we can help you with that through our one on one (1:1) coaching services and other trainingpeaks based training plans.

I hope you are enjoying the program so far and like your results. I so much look forward to visiting the Spinervals Facebook page each day and seeing training related comments, motivation and inspiration from everyone. Thanks for your energy and for using this program to accomplish your personal athletic and fitness goals!

Good luck and train safe.

Coach Troy
www.coachtroy.com
troy@coachtroy.com

p.s. A couple quick reminders. The training plan is FREE, but the workouts are not. Borrow them from a training buddy or buy them from us or from an authorized dealer. Also, check with your doctor before starting this or any serious exercise program. You'll be training very hard at times at your own risk, so maintain good health and listen to your body. Best of luck.

Here's How To Train Harder on the Bike for Faster Splits

2012-02-06T09:45:00.000-08:00

Training for Ironman in a smart and efficient manner is more than just logging lots of miles. To race effectively and near your potential, you need to incorporate a steady diet of threshold work too in order to 'raise the ceiling' and enable a faster pace across the entire intensity spectrum.

In this short video, I talk about threshold training on the bike and why it's important to also 'monitor the gauges' and listen to your body. And while I like my athletes doing some of their quality work on the roads, I really feel that trainer work is even more effective in getting the most bang for the buck. We have a number of solid LTHR workouts in the Spinervals series, but two of my current favorites include:

22.0 - Time Trialapalooza
36.0 - Warrior Training

Both are pace based sessions that simultaneously boost your tolerance to increasing intensity while also teaching you to pace yourself more effectively. "Burning matches" too fast in these workouts quickly and painfully teaches you pacing discipline. Here's a good example of a set for you to try:

W/up 15-20 minutes
3 x 10 min. LTHR (80-85 rpms) @ 3 min. recovery (NOTE: try to build intensity for each 10 min. rep. Start the first 10 min. rep at just below threshold. Push the second rep a little harder and then let it all hang out for rep #3. Try not to allow for power to decline on rep #3, and you've done a good job of pacing yourself through reps #1 and #2.)
Cooldown 15-20 min.

Once or twice a week during your in-season training phase, be sure to add LTHR workouts into your routine and you'll see significant improvements in your bike split as well as increased energy reserves for a faster run time.

Good luck!
-Coach Troy

p.s. The Spinervals Super6 - Phase II, Strength & Speed Program starts Feb. 13th. It's free and builds on your early season base development. Visit our FB page to learn more and to download the plan.

Great Quote - Remember It

2012-01-19T10:33:00.000-08:00

I am a huge fan of inspirational quotes and phrases. They help to keep me focused and remind me of what it takes to be at the top of my game. Here's a recent favorite from an unknown author, that I think you'll enjoy. Print it out and post it to your fridge or near your computer.

Train smart,

Troy

www.coachtroy.com

The Spinervals SUPER 6! It's Awesome, It's FREE, It starts JAN. 2, '12!!

2011-12-26T08:26:00.000-08:00

Welcome to The Spinervals Super 6. Why is it called the Super 6? Because by following thistraining regimen over the next 6 weeks you’ll discover a new level of fitnessand be on your way to achieving all of your personal fitness goals andobjectives in 2012. 6 DAYS AWEEK FOR 6 WEEKS = RESULTS!

Workouts will be posted daily on the Spinervals Facebook page and target the needs of the triathlete, cyclist and general fitnessenthusiast including suggestions for bike workouts, running workouts and cross-trainingsessions for strength and flexibility development. PLEASE NOTE:THIS WORKOUT REGIMEN IS NOT DESIGNED FOR BEGINNERS. YOU NEED A SOLID BASE OFFITNESS PRIOR TO STARTING THE PROGRAM.

The plan is designed to include from 1-2 hours of trainingduring the weekdays, a long weekend workout and a day off, totaling 11-15 hoursof training per week. There arealso a few ‘wildcard’ days and workouts where you can add some variety to theschedule, or even take an extra day off if needed. You’ll do some benchmark testing near the beginning andagain at the end of the program in order to measure your progress. The overall flavor of this 6-week block of training is aerobic base and technique development, with a weekly dose of interval or tempo work... to keep it real!

AS WITH ANY TRAINING PROGRAM, IT’S IMPORTANT TO MONITORYOURSELF AND LISTEN TO YOUR BODY. Go easy or take an additional day off as needed. Stay healthy and injuryfree.

Triathletes will notice that there are 3-4 days of aerobicfoundation run workouts planned each week. Some more experienced triathletes may wish to add anotherrun each week to the plan or boost volume and/or intensity. Non-runners are asked to substituteother means of low impact cardio training (i.e. elliptical machine, rower, stair-climber,etc.) in place of running. And whoknows… maybe this will encourage some athletes to add running to their fitnessroutine and try a tri! (Sorry, swim training was not included in this plan. Wehave lots of event specific training plans available for triathletes, includingIronman plans. Go HERE, http://www.coachtroy.com/products/department27.cfm, To learn more.)

We’ll be using heart rate and/or power to focus on variousenergy systems, so familiarize yourself with our training zones found HERE (http://www.spinervals.com/public/department110.cfm). It’s up to you to choose your dailysessions (or do them all!) to suit your particular athletic needs andgoals. You can receive the addedbenefits of having workouts delivered daily to your inbox and to log yourtraining progress by registering for a FREE Training Peaks account attached tome as your coach. Click thefollowing link or paste it to your browser in order to download the plan toyour trainingpeaks calendar, starting Mon. Jan 2, 2012: https://home.trainingpeaks.com/training-and-nutrition-plans/purchase.aspx?p=28161&af=coachtroy&cid=338046
(Note: If you already have a trainingpeaks account, you can purchase the plan for FREE and then apply it to your calendar. Contact TrainingPeaks customer support if you have any technical website related questions.)

Each day, you’ll train according to the workout plan. And to keep it fun while beingaccountable to your plan and the other athletes from around the world joiningyou, you’re encouraged to log your workout comments each day on the SpinervalsFacebook Page. There’s nothinglike sharing your results and accomplishments in public to keep you honest andon track!

And since research has proven that people who attachthemselves to social groups and events tend to ‘stick’ with things longer andenjoy the experience more, I encourage you to get at least 3 of your closefriends to join you in doing the program. Sure, it’ll be challenging at times …and that’s when you might need some camaraderie in order to get the workoutsdone. After all, misery lovescompany! So, enlist 3 friends tojoin you by forwarding them this information. Who knows, it might just helpthem change their lives for the better!

Here’s a list of the recommended workouts videos in mytraining series for this 6-week phase of training. Daily optional workouts are recommended for yourconvenience, in case you don’t have the recommended title. (Members ofSpinervals.com receive a 20% Discount on all DVD purchases. Go HERE , http://www.spinervals.com/public/10.cfm , to learnmore and save some dough.)

Spinervals Competition Series: (Catalog link HERE, http://www.spinervals.com/products/department12.cfm)

5, 16, 17, 18, 21, 23, 26, 27, 28, 30, 31, 33, 34, 35, 36, 37, 38, 39

Strendurance 12-Week Progression (http://www.spinervals.com/products/department14.cfm)

Flexible Warrior Athletic Yoga - Volumes 1, 2, 3, 4, 5 (http://www.spinervals.com/products/department6.cfm)

At the end of the Super 6 Program, you’ll find that youroverall fitness level is rockin’ and you’ll be ready to attack a more specific “pre-competition”phase of your training progression as the indoor training season starts to cometo a close. Oh, and be on the lookout fora continuation of the Super 6!!

Good luck and get on it!

- Coach Troy

www.coachtroy.com

P.S. If you are a participant in the 32-Day Challenge, you need to consider taking a day or two OFF after the last workout in the challenge to regroup and get ready for the Super 6 phase of training. I would suggest 48-72 hours of 'easy exercise' for most athletes prior to jumping back into a new regimen. Good luck!!

Disclaimer: This and all training programs can be dangerous to your health if you are inadequately prepared to do them. See your doctor and get his approval prior to starting this training regimen. By participating in this plan, you do so at your own risk and release Troy Jacobson and affiliated companies and persons from liability.

What Is...The IRONMAN Athlete's "Off-Season"??

2011-12-05T21:21:00.001-08:00

"Off Season". What in the world does that mean anymore for an Ironman triathlete? Is there such a thing as an "off-season" nowadays... or does one phase of your training blend into the next so it seems like there is just one continuous in-season? Confusing, right? Well, I'm going to confuse you a little more as well as hopefully give you some clarity at the same time.

First, I believe in having an off-season of some variety. We're not machines, even though many triathletes think they are. Exercise is stressful on the body. In fact, one of my favorite definitions of exercise is that it is "controlled injury". Exercise for Ironman competition and you're injuring the crap out of yourself each and every day per that definition! And if you continue to do it week after week year-round, you'll traumatize your tissues to the extent that they'll break down and you WILL get hurt. From the perspective of avoiding classic overuse injury alone, you need a break... but there's more to it than that.

Next, let's talk performance. Wouldn't it be nice to be in Ironman shape year-round? You know what I mean... the kind of conditioning where you can bike 100 miles as if it's like rolling down the boardwalk on your cruiser on a summer day or run 20 miles as if it's like a walk in the park. The more you train, the better you feel. You're tan, shaved down, focused, lean and vascular and you can eat practically everything you want. And you know you're in GREAT IM shape when your mom tells you that you're too lean and wants to feed you sandwiches and ice cream. Being in Ironman shape is a special kind of "drug", but if we truly want to improve year after year, we need to get off of that "Ironman High" for awhile every year and allow the body (and mind) to rest in order to take fitness to the next level. If not... we overtrain and hit that dreaded plateau.

The Iron plateau. Train smart for Ironman racing for anywhere from 3-5 years, complete around 5 Ironman events and you'll see what I'm referring to. The first 2-3 races you do, lopping off 5-10% on your overall time is not uncommon as your body adapts rapidly to your training and you begin to near your genetic potential. Around the 5th Ironman, many people will start to see where they 'live' in the field and improvements come in very small, incremental gains...if at all sometimes. If you try to stay Ironman-fit year round, you'll hit that plateau faster and find it more difficult to break through. Remember... if you keep doing what you're doing, you'll keep getting the same result.

So, do you need an off-season? Well, yes... but some of you need a longer off-season than others do... and it all depends on your goals, your training experience and your time spent training. We are all an experiment of one and respond differently to training. Let's take look at two "typical" Ironman triathletes as case studies:

Athlete "A": This athlete is fairly typical as an age grouper in that they are in in the 35-45 yr. old range and have been doing triathlons for 2-4 years. They train around 8-10 hours per week most of the time, practicing each sport anywhere from 2-3 times per week. During the build-up weeks to Ironman, they'll boost training volume to 15-18 hrs per week with the bulk of their workload happening during longer workouts on the weekends. Weekdays include work and other family activities, so they tend to have 1-2 hours / day, split between early morning sessions and perhaps one at lunch or one after work. One day off a week is dedicated to recovery and getting other stuff done.

Athlete "B": This athlete is either a younger athlete or is someone 35+ who makes training and triathlon a life priority and carves out 15 - 25 hours a week to train, year-round. Some peak weeks even approach the "Pro Level" of 30+ hours in a week. Lots of time and energy is spent on training and recovery to eek every last bit of performance out of their bodies. Triathlon consumes most, if not all, of their spare time.

Do you 'fit', even remotely, into either group??

Athlete 'A' , in my philosophy, should have a very short off-season if they wish to see improvement next season. After their last key race of the season, a short break of a couple weeks should transition back into a focused regimen of technique work and base building because fitness (due to age and lack of 'base'/miles in the legs) is lost quickly and is hard to get back. Since overall training volumes are fairly low week after week, they need to get their workloads up in that 8-10 hrs / week range soon after their 'break' and resume building fitness as they head into the new season. Furthermore, more intense training should be included in their program to make up for a lack of overall volume. (* See below for another consideration.) Consistency, with daily training in small doses, is key.

Athlete 'B' is facing a different regimen. They are likely nearing their performance potential with the huge workloads they do, so simply pounding themselves with more volume during the off-season is counter productive as they risk overtraining, injury and plateauing. After their last big race and a break of 4-8 weeks to decompress, in which they remain in good shape with low volume sport specific training and other random "fun" activities (i.e. 'exercising', not 'training'), they need to gradually ramp workloads back up, rebuild aerobic base, focus on technique, flexibility and strength development and then, after 6-10 weeks, resume their higher volume focus for aerobic endurance development.

So, in the "old days" it was not uncommon to see athletes completely hang up their bike and their running shoes during the off-season, relax like kings and queens and gain 5-15 lbs. (been there, done that!). Nowadays, especially for the Age group Ironman athlete over the age of 35, it's more important than ever to focus on staying fit (not Ironman fit!) during the off-season but while changing focus slightly to working on weaknesses, technique, flexibility training and strength development. It'll be good for your head, and your body.

Train smart this winter and decompress from your long season of training and racing with a short break. If you fit the profile of athlete A, get back on the horse sooner than later... and if you fit the profile of athlete B, rest a little more so as to take a step up to the next level. If you need any help in determining your off-season training needs, shoot me an email or a message on my Spinervals Facebook page and I'll be happy to offer you some ideas.

Best wishes,

- Coach Troy
Official Coach of IRONMAN
Head Tri Coach for LIFE TIME FITNESS
www.spinervals.com, www.coachtroy.com

* TIP: I have found that a single sport focus during the off-season can pay dividends long after a more balanced approach to multisport training is resumed. Using the bike for example, try a 4-6 week block of focused bike training including plenty of threshold and power based training, combined with aerobic base and aerobic endurance work. Afterwards, allow for 1-2 weeks of transitioning to a more balanced swim/bike/run approach and you might be amazed at how much stronger you are on the bike for the rest of the season! If you're interested in being your own guinea pig and giving it a shot, join over 500 athletes doing the free Spinervals 32 Day Challenge.

Follow Troy on TWITTER and on FACEBOOK

Spinervals Challenge Update #4 | Testing Day

2011-12-01T14:24:00.001-08:00

Anyone need some videos for the Challenge? I've got a box or two sitting around the house. :)

Hey, day one is over for many and the Threshold test is now history. Tough? Still want to do this? Still have me on your Christmas list? I bet it was hard, especially if you have not done any threshold intensity training lately. Use it or lose it, as the old saying goes. And now that you're starting to use it again, let's build on that momentum!

Tomorrow's workout is an old favorite, Spinervals 16.0 - Aero Base I. This zone 2 (aerobic intensity) workout should be comfortable while burning some calories and building your aerobic energy system. It's a good 'recovery' workout to the high intensity test you took today! Remember to stay in that aerobic base zone, which for many the upper ceiling is about 10% below the average HR you posted for your 20 min. Test (i.e. Avg. HR of 150 bpm means the upper limit to your zone 2 is around 135 bpm). It's comfortable and sustainable for long periods of time.

We have some great blog posts going too! See how your fellow Spinervals Challengers are doing! Here's one from Michelle and one from Jeff. And of course, here's a video from our friend in Australia, JR, (Click HERE), as he does his test. Also, great job to everyone who is posting their results and encouraging words on our FB page, like Brigitta, Len, Tim, James, Sheryl, Roger, Shane, Alan, Gina, Ken and Christine, to name a few. Please continue to actively participate as it keeps everyone accountable to do better. Overall, awesome work... only 30 more days to go. ;-)

Get these workouts done... one day at a time. Let's achieve the goal of completing the Challenge! You can do it!

Train well,
Coach Troy

Behind The [Ironman] Scenes With Coach Troy

2011-11-30T19:11:00.001-08:00

Ironman Arizona was fun to watch and be part of again as the official coaching partner of IRONMAN. Congrats to everyone who accomplished their Ironman goals in 2011!

Check it out as I discuss getting started in the sport -- and why I love coaching -- in this short video clip by IronmanLive:

What are your big race goals for 2012? Lock it down and start getting ready!

Happy Holidays!
Coach Troy

p.s. If you're not already taking the Spinervals 32 Day Challenge , you should be!

Spinervals Challenge Update #3 | The Plan & Videos Needed!

2011-11-30T04:50:00.001-08:00

The Challenge is about to begin!! How many people are doing it, you ask? Well, it's hard to say exactly... but over 300 people have registered for a new training peaks account in order to receive their workouts daily and log their progress! Folks from here in Tucson AZ to as far away as Australia are getting ready for it. So let's GO!!

First, the month long program is now "fully baked" and is ready for public consumption. At first, it was going to be a gut wrenching plan that would be almost impossible for anyone but a professional cyclist to complete... and even they would have a hard time. But after further consideration and knowing that a wide range of athlete would be participating, including Ironman competitors and fitness oriented indoor cyclists, I decided to tone it down... but only a little.

One thing to know right up front is that this is **NOT AN AEROBIC BASE BUILDING PLAN**. If you are following a well-defined, traditional progression of base and endurance training this winter, this won't fit well into that regimen. However, if you want to develop some power and boost your lactate threshold heart rate and VO2max while being motivated and training 'virtually' with others .... it'll work great. Furthermore, I believe that many athletes who are stuck in the 'rut' of following a typical progression might find this month of training a way to shock the system into another level of adaptation. Even for some of my personally coached athletes, I'm suggesting that they take the challenge with some minor modifications.

HEY TRIATHLETES!
Another question I receive a lot is from triathletes is how to incorporate swim and run training into this cycling intensive month. Since the month is focused on the bike, I recommend that triathletes back down on their swim and run training (especially running) and allow for the cycling work to take priority. I've been witness many times to the benefits a block of cycle focused training can have on a triathlete's overall performance, so if you've never tried it, give it a shot. As for running volume, I suggest only running 2-3 times per week during the challenge if you're a competitive triathlete as this will maintain your running form.

With regard to the structure of the plan, I attempted to make it difficult but still effective for the athletes participating. Again, it would have been easy to bury you by doing "Tough Love" and "Dropping the Hammer" everyday, but that's not the purpose and would be irresponsible for me as to do as a professional coach. I want you to benefit from the plan and come out the other end on Jan. 2 with a higher level of fitness, injury free and excited about the 2012 season. Therefore, I have incorporated somewhat of a hard/easy approach (i.e. aerobic base workouts or technique sessions then quality work), as well as some off and/or easy days for recovery. I also included your "Wild Card" day in which you can take the day off and REST or do something else at your discretion and still qualify to be a Challenge Finisher. See, I'm nice. :) Finally, up to 20% of the workouts can be done on the roads instead of the trainer... again giving you a mental break if needed. Just TRY to do the workouts per the plan and monitor yourself for signs of overtraining or injury... it's up to you to train smart! If you want to receive training guidance and advice specific to you, please consider personal coaching.

So, what does the Challenge look like? The best way to receive it is to register for the free trainingpeaks account, with which you'll be able to track your progress and receive detailed workouts to your inbox everyday. For those athletes who choose not to use this online coaching tool, I'll be posting workouts a few days in advance to my BLOG and FB.

Getting Started .... Here's what's in store for Dec. 1 through Dec. 4:

Thursday Dec. 1 - Spinervals 27.0 - Threshold Test (60 min.)
WELCOME TO THE CHALLENGE! Get ready for a demanding yet rewarding 32 days of pain and suffering! ;) Just kidding!! Today we'll be testing your threshold with Spinervals 27.0 - Threshold Test & Sufferfest (http://www.spinervals.com/products/item10.cfm) to establish your zones. Use your powermeter or heart rate monitor to get a good idea of where your fitness stands at the moment and for later comparison to see your progress!

The alternative (optional) workout is to do the following on the road or trainer:
w/up 15-20 minutes
5x45 sec. pick ups @ 1 min. recovery
Spin 5-10 minutes
20 min. Time Trial Effort (best effort) while tracking your power and/or HR throughout.
Cooldown for 20-30 minutes
Use the data to calculate your training zones! There's a power meter calculation tool on this page, http://www.spinervals.com/products/item10.cfm

Pre Activity Comments
Today is weigh-in day. Please record your results. Also, start building your Spinervals DVD collection to match the intensity and scope of the workouts described throughout this program. Remember that we offer discounted bundles as well as discounts to our members of 20%. Learn more about becoming a member by going to http://www.spinervals.com/public/10.cfm

Post Activity Comments
Remember... training is only part of the performance equation. Also focus on eating a nutritious diet and proper recovery. Day to day training will gradually wear you down if you're not careful! We have lots of articles on our websites , coachtroy.com and spinervals.com, as well as our blog, on this and other topics. Have a great day and post your results, send your pics and videos to the Spinervals FB page!
------------------

Fri. Dec. 2 - Spinervals 16.0 - Aero Base Builder 1 (1 hr 20 min.)

This aerobic base workout (http://www.spinervals.com/products/item23.cfm) is to be done in zone 2 and is an 'easy' workout after the tough one yesterday where you cranked out 20 minues at LT! Remember to stay disciplined and in that lower intensity zone, and with your cadence range as described in the workout.

The alternative is any of the other Aero Base builder workouts in the series (17.0, 18.0, 21.0, 28.0. 39.0), or 1.5 - 2 hrs of aerobic training (90-100 rpms) on the roads.

Post Activity Comments
Tomorrow, we'll be adding some strength training to your plan. Get ready. If you don't already have Strendurance, you might want to get a copy of it! OR...do another strength training routine of your choice. Stay strong!
-------------------

Sat. Dec. 3 - Spinervals 30.0 - Muscular Endurance PLUS (2 hrs 20 minutes).

Legs tired yet? heh heh heh (http://www.spinervals.com/products/item139.cfm)
This workout targets the development of your muscular endurance, zone 3. Your calorie burn will be high too. Make sure you have lots of fluids and nutrition for this 2+ hr workout. The alternative to this is about 3 hrs on the roads... at a steady moderate pace or other spinervals titles like: 9.0, 13.0, 15.0, 31.0

Strength Training

Strendurance is a great 12 week progression for strength development. Try it here, http://www.spinervals.com/products/item52.cfm

Here's an alternative workout, short and fast, that you can do via youtube.com, http://youtu.be/pAuZEQQ6zH8

Athletic Yoga is also recommended if you prefer it for strength development. Here are some great options for you to consider by Flexible Warrior, http://www.spinervals.com/products/department6.cfm
-------------------

Sun. Dec. 4 - Spinervals 28.0 - Aero Base Builder (1 hr)

Another zone 2 workout to act as recovery for yesterday's tough session! http://www.spinervals.com/products/item9.cfm
Add an additional 15-30 minutes of easy pedaling if you'd like to hit that 90 min. range. An alternative is to do Spinervals 17, 18.0 or 28.0. If you hit the roads, ride aerobic (zone 2) for 75-90 minutes, 90-100 rpms. (Add another 30 minutes of aerobic spinning for extra credit to boost the calorie burn!)

WHAT TITLES DO YOU NEED?
For your future planning needs, here's a list of workouts to be used in the plan. Alternative workouts are also suggested each day that match the basic intensity and duration requirements for that day.

1.0- No Slackers Allowed
8.0- Recovery and Technique
11.0- Bending Crank Arms
12.0- Recharge
13.0- Tough Love
16.0- Aero Base 1
17.0- Aero Base 2
18.0- Aero Base 3
19.0- Bending Crank Arms
22.0- Time Trialapalooza
23.0- Time Saver 1
24.0- HILLacious
25.0- Aero Base Compilation
26.0- Hardcore 100
27.0- Threshold Test
28.0- Aero Base Builder VI
30.0- Muscular Endurance PLUS
31.0- Endurance Booster
33.0- The Pain Cave
34.0- Super High Intensity Training
36.0- Warrior Training
39.0- Aerobic Base at 10,000 Ft.
40.0- Have Mercy, Part III
41.0- Ascending Mountains
Team Sports Training Volume 1- No Limits
On the Road Vol. 2 - Lake Placid Ride
On the Road Vol. 6 - Tempe Training Ride
Strendurance 12-Week Progression
Flexible Warrior - Athletic Yoga

Workouts can be found HERE. And don't forget that you can become a Spinervals.com member, receive 3 DVDs and get 20% on your future DVD purchases as well as discounts to other coaching services and camps by clicking HERE. It's the most cost effective way to go!

That's all for now. Check back frequently to Facebook and this BLOG for more updates. And if you've registered to receive workouts through a trainingpeaks account, look for your workouts to be loaded to your calendar sometime today!

Good luck everyone ... let's get this thing going!

- Coach Troy

The Spinervals Challenge | IMPORTANT UPDATES!

2011-11-27T08:36:00.001-08:00

The Spinervals 32-Day Challenge is fast approaching and it's amazing how many people are signing up to take it from across the globe!

Here are some quick updates as the Challenge 'evolves'.

1. I have factored in a few 'mandatory' rest days into the plan. Why? Because I know how stubborn endurance athletes can be and ignore obvious signs of overtraining. The challenge includes a TON of high intensity workouts mixed with lower intensity sessions to offer some balance.... but the inexperienced rider risks getting overloaded. BE AWARE and MONITOR YOURSELF!

2. Wild Card REST DAYS: In addition to the few mandatory rest days, you can include ONE additional WILD CARD rest day to take on your own accord if your energy level or your schedule requires and still be eligible to be a Challenge finisher.

3. Daily workouts include:
Name of Spinervals Video Title.
Duration of the Workout
Intensity Focus of the Workout

For Example:
Thursday, Dec. 22
Spinervals 1.0 - No Slackers Allowed (High Intensity Intervals)
45 minutes
Approx. 15 miles Total Miles

If you don't have the video that is recommended, you can substitute a similar session (or make one up on your own) that fits the basic description of the workout. Of course, it would be better to simply do the workout prescribed each and every day!

If you've registered for a free trainingpeaks account by clicking HERE, the challenge plan will be loaded to your calendar and you'll be able to log your training progress and results each day!

4. WORKOUTS REQUIRED FOR THE FIRST 10 DAYS!
Here's a list of workouts required for the first 10 days of the program. A few of these titles are now available for LEGAL (licensed for your personal use) download HERE. Otherwise, you can order them on DVD from Spinervals.com

Spinervals Competition Series: 16.0, 27.0, 30.0, 18.0, 11.0, 17.0, 8.0, 22.0, 31.0,
OPTIONAL: Strendurance 12-Week Plan and Flexible Warrior

The exact workout each day will be posted to Facebook, as well as appear on your trainingpeaks calendar (and sent to your inbox, if you choose that option).

I hope you are getting ready! This is very exciting and I'm looking forward to all of you reaching your fitness goals over the month of December with the program!

Train well,
Troy

2011 Spinervals Challenge! | U Have What it Takes?

2011-11-22T08:57:00.001-08:00

C'mon everyone... take the Spinervals Challenge with me!

This is cool. The 2011: 32 Days of Spinervals Challenge!! YEAH!! If you are looking for a great challenge this holiday season to keep your mind sharp, your legs powerful and your mid-section solid, read on.

How did this idea come about you ask? Well, I wish I could take full credit for it but the genesis of the concept came from an avid Spinervals user who did 30 consecutive days of Spinervals, starting with 1.0 and going through 30.0. I thought it was a little nuts, but after further consideration, realized it was a great idea. In fact, this athlete said he experienced incredible gains in fitness (and loss of fat) over the 30 day period... and why not! While there's no "rhyme or reason" to the order of the workouts if done in that manner, the reality is that the random combination of hard interval days, aerobic days, technique days and endurance days really do make for a well-designed training program. Cool!

So, the 32 Days of Spinervals Challenge leverages that same idea but will be a bit more refined. The challenge will be HUGE however, as I KNOW how much all fans of Spinervals like to suffer (wink wink). After all, if I make it easy than anyone could do it.... I want to make it a true test of your physical and mental endurance and toughness and for those who complete the program to be in a select group. Best of all, if you manage to get through the 32 days as intended (or even some of it, for that matter!), I believe you'll see tremendous improvement!! Keep in mind however that you'll need to 'dig deep' at times to force yourself through some of the harder sessions and the wearing down effect of training day after day.... after day. Hmmm.... it's starting to remind me of Ironman, Leadman or other Ultra race events. LIKE!;)

Here's how it works. Starting on Dec. 1, 2011 and finishing on January 1, 2012, you'll do a Spinervals Workout each and everyday (or a similar road session) according to my plan I post to our Facebook page or load onto Training Peaks, on which you have the option to register for a free account. Knowing that everyone won't have every video title recommended for the program, although you can buy them, I've included some variation with the workouts... but not much. Each day, participants in this event need to let us know that they finished the day's workout on our Facebook page. This will keep you honest (no cheating please!) and accountable to your team members. You'll get some positive feedback and motivation from me and other Challenge participants too (NO SLACKERS ALLOWED!). Furthermore, since the program will be loaded to Training Peaks, you'll be able to log and track your results each and every day, as well as receive workout reminders from me in your email in-box every night. We'll essentially be training as a team and pushing each other day after day to get the workouts done with 100% compliance all the way through to the finish line... NO ONE QUITS ONCE YOU GET STARTED!

BECOME AN OFFICIAL FINISHER
Those people who complete the entire challenge get rewarded in a few different ways. First of all, the fitness gains will be amazing and you'll LOVE how you look and feel! While your friends are gaining weight over the holiday, you'll be leaning down and increasing your power, VO2max and overall endurance. Next, finishers will receive a free 6-month Spinervals Team membership, good for discounts on our products, camps, training services ,etc. Also, your name will be listed on our website as an OFFICIAL FINISHER of the 2011 Spinervals Challenge! And finally, you'll have the bragging rights to say that you completed the inaugural Spinervals Challenge (remember those first crazies who did the very first Ironman??). All good stuff for simply training your butt off and getting into the best shape in your life, eh?!

Here are the general rules and regulations. Again, we're working on the honor system, so it's my hope that everyone is honest with themselves and with everyone else. No one likes a cheater who only cheats themselves! If you miss a workout, fess up... admit it and move on with the plan, ok?

Rules and other misc. thoughts:
1. You must do every workout listed in it's entirety to be considered an Official Finisher. Varying the intensity at times is fine, but you must do the intended duration per session. (i.e. A 1 hr 30 minute session means you're riding for 90 minutes, period!).

2. You can substitute up to 20% of the indoor training rides with outdoor rides and still qualify to be an Official Finisher. I know that a sunny, crisp 55 deg. December day in the Northeast or upper Midwest makes it impossible to sit on that dang trainer... so you have some leeway here. ;)

3. I encourage you to register for the free basic trainingpeaks account. By doing so, you'll automatically receive the workouts in your email as well as be able to log your results!

4. It's encouraged to enlist other people to help you during the challenge! Get a group together in your basement and suffer to Tough Love! Don't do it all alone!

5. This isn't a rule, but I'd like to request that you post to our Facebook page (Here) at least once a week (if not Daily!!) about how you're progressing and your thoughts and feelings on the whole shabang. Let's have some fun with this and really push each other to ride and get the work done!

6. Also not a rule, but it would be great to 'rope' a friend or loved one into the Challenge who needs a little bit of a kick in the pants to shape up. After all, the New Year is at the end of the program and what a great way to enter the New Year being leaner and fitter than you were before Christmas!

7. As with any endurance event, you need to be responsible for your own personal health and safety. That means you should get the green light from your physician before starting the challenge as well as "back off" if you feel any unusual aches or pains during the training process. Push yourself and don't be a wimp... but also be smart and know your limitations!

8. Eat for performance during the 32 day training cycle. A poor diet will almost guarantee your failure, so make certain that you're nailing all of your nutritional needs before, during and after workouts.

9. Maintain a good sense of humor. No one is making you do this... you brought the torture upon yourself!

Here are some FAQS:

1. Question: Do I need to have Spinervals DVD's to participate and if so, which ones do I need?

A: Ummm, duh! - it is called the Spinervals Challenge, so YES... you will need to use Spinervals! While you can do and use whatever workouts your heart desires, ideally and to get the most benefit from the program, you'll have one or two workouts in the series targeting each of the basic intensities and skill development areas as seen below:

Recommended Videos to Consider
- Aerobic Base Builders | Including 16.0, 17.0, 18.0, 21.0, 25.0, 39.0
- Aerobic Endurance | Including 5.0, 9.0, 13.0, 26.0, 30.0, 31.0 and On The Road 2.0, 4.0, 5.0
- Threshold Training | Including 2.0, 7.0, 11.0, 14.0, 19.0, 22.0, 23.0, 24.0, 27.0, 32.0, 34.0, 35.0, 41.0
- Power & Speed Training | Including 20.0, 23/C, Team Sports Vol. 1 and 2
- Interval Training w/ Variety | 1.0, 3.0, 6.0, 10.0, 23.0, 29.0, 33.0, 36.0, 37.0
- Technique Training | 8.0, 12.0, 23A, 38.0

Most of the titles listed above can be found by clicking HERE. And if you'd like to purchase discounted bundles of several titles, go HERE.

You can also choose to substitute other titles from our Fitness and UltraConditioning series, as you see fit. See... I'm flexible!

And to really make this an effective and challenging 32 days, I'll be making suggestions regarding strength training throughout the plan... including the Strendurance 12-Week Progression. Check that out by going here.

2. Question: Does this cost me anything?
A. All it'll cost you is the initial investment in the DVDs that you choose to use during the 32 days, and that's it! And if you don't want to buy them or don't already have some, borrow them from a cycling buddy! Please don't just 'rip' or download pirated videos... or we'll have the FBI knocking at your door. ;) The 32 day plan and participating in it is FREE, I just ask that you tell ALL of your friends how you got so fit, strong and good looking at the end of the 32 day training period. ;)

3. Question: How do I get started?
A. It's as simple as falling off a log. If you want to use the free training peaks account, you can register for one by clicking HERE. If you already have an account, simply assign me as your coach. Once you do this, email us at info@spinervals.com and place in the subject line, Spinervals Challenge, and then mention your full name and that you registered for a training peaks account.

Otherwise, watch this blog and our facebook page daily as workouts will be posted as well as video titles to obtain.

4. Question: If I use training peaks, when will you load the plan to my TP calendar?
A. The plan will be loaded by the 30th of November, if not sooner, for your review. Please register for an account asap and let us know per question 3 ASAP.

If you have additional questions, let us know at info@spinervals.com and we'll be glad to help you out.

To summarize, this is to be a fun, social, facebook centered 32 day ultra-endurance challenge where you'll be using the Spinervals cycling program to boost your fitness with other athletes from around the world! It starts Dec. 1 and is over on New Year's Day. Workouts will be posted on Facebook each day or you can register for a free trainingpeaks account to track your progress more effectively. I encourage you to post to our FB page daily your results for added accountability and to help motivate other participants. You'll finish the year with a BANG and go into the New Year with your highest fitness levels ever!!! WHOOOT!

That's all for now! Let us know if you'll be taking this challenge with us or email with any questions! Get on it.

Good luck and train smart,
Coach Troy

We Take the Hard Road

2011-11-10T21:38:00.001-08:00

A Familiar sight? A tire on the roller of your trainer. 5 am. Click into the pedals and start to warm up with a slow spin. Ah yes, another indoor workout is about to take place on the road to nowhere. Love it.

Pop in your Spinervals DVD workout or turn on the TODAY show. Get your water bottles ready. Turn on your fan. Put the clean, downy fresh towel on your handlebars. Shut the door. Tell the family you're to be uninterrupted for the next hour and get the work done. Day in, day out... 5-7 days a week. Why do you suffer like this - both mentally and physically? Because it's who you are and it's what leads you down the path towards your goals.... whatever they may be. Take pride in it... you are unique and special... in the top 1%. Most people think you're nuts, but you know that's not the case. Someone, somewhere, is training more and harder than you are... in the sunshine, and you know it. Actually, the naysayers are nuts for living a life of mediocrity and without any physical suffering. They take it easy everyday and live in the illusion of comfort while you take the hard road... everyday... with a strange sense of pleasure, because you know it makes you better.

Get up early and get on it.

Coach Troy
www.coachtroy.com

The Official Coach of Ironman and head Triathlon coach of Life Time Fitness, follow the coach on Twitter and Facebook

The "OMG MY LEGS, LUNGS & BUTT ARE ON FIRE!!!" Workout

2011-11-09T18:51:00.000-08:00

Don't wimp out... put that belt at 15% grade!!

Fill your schedule with lots of things to do and you'll be productive most of the time. This is what I try to tell myself at least.

Like many triathletes, I try to keep lots of balls in the air. Work, kids, friends, family, training... it all takes time and energy. I've found that the busier I am, the more I stay focused and get things done. The less I have to do, the more time it is that I waste and then wonder later on where it all went.

So, today was one of those days where I had a million things to do and training was fairly low on the priority list, although still very important to me mentally as well as physically. I just feel blah when I don't get the motor running a little bit most days of the month, don't you?

After a quick and short ride, I did some of my stretch cord work (5 minutes of freestyle pulls, etc.) and then one of my favorite high intensity workouts on the treadmill.... 15-20 minutes worth of suffering. This workout will crank your heart rate and make you work muscles you never knew you had. It's simple, tortuous and soooo effective. Try it, but only if you have an AED nearby!

1. Set the treadmill incline at 15% grade and the speed at 3.5-4.0 mph or at a fairly comfortable pace. Walk uphill for .5 mile.

2. Raise the speed to 4.5 - 5.5 mph (Depending on your fitness) and start to 'jog' with short steps. Drive with your arms up the hill. Go for .5 miles.

3. Increase the speed to the top of your limits for .2 miles while still at 15% grade. Hang in there and don't fall of the back!

4. Decrease the grade to 6-8% and the speed to 3.5-4.0 mph and walk the final .3 miles as a cooldown.

Hop off and collapse.

The entire workout will take around 20 minutes and you cover a total of 1.5 miles. Not much for the hardcore endurance athlete, right. Wrong! Try this workout next time you're in need for a strong hit of intensity and you'll get it.

Train smart,

Coach Troy

www.coachtroy.com

Coach Troy is the Official coach of IRONMAN and the head triathlon coach for Life Time Fitness.
Follow him on TWITTER or on FACEBOOK.

Disclaimer: This and all workouts should be done only after a complete physical exam by your personal physician. If you get tired or sore from trying this routine, that's the intention... so stop your whining.

You CAN Train Less to Achieve Ironman Success

2011-10-18T11:13:00.000-07:00

“Time is what we want most, but... what we use worst.”

~Willaim Penn

Having fun on Alii Drive.

Long bike rides, runs and swim workouts blend together weekafter week as the training hours add up. You review your training log notes and suddenly realize that, combiningpreparation and travel to and from workout venues, you’ve committed over 20hours per week of your precious time to your training for your upcomingIronman. This happens week afterweek… after week. Have you ever asked yourself if you can train less and stillaccomplish your Ironman triathlon goals?

I used to ask myself this question frequently in the late1980’s and early 1990’s when Ironman racing was considered extreme, even amongendurance sports junkies. Iconsumed article after article on long distance training and read about what thetop pros were doing. High volumewas in vogue and the stars of our sport at the time were reportedly spending 40hour (and more) weeks on the roads and in the water, swimming, cycling andrunning. 25,000 yds. of swimming,400 miles of cycling and 60 miles of running were common weekly totals. The more, the better... you had to pay the price.

And the truth is, in order to be successful at events likeIronman, it does require boatloadsof training and consistency… don’t let anyone tell you otherwise. I discovered this first hand when Iramped up my cycling workloads in my late 20’s to see “what I could do” on thebike and it paid off… I finally cracked the 4:45 bike split barrier on a coupleof occasions. Higher volume works when itcomes to Ironman training, but how much volume is ideal for you and what are the sacrifices you'll need to make?

The issue is time for the age grouper. I don’t know about you, but nowadays as a father, business owner andgenerally all-around busy guy in my early 40’s, the luxury of “training lots”is out the window. And honestly, even if I had the desire to “train lots”, Iprobably wouldn’t out of fear of getting injured, an inability to recover well dueto age and just plain old guilt! I mean, let’s face it…. your 7-hour long dayof training could be spent doing much more rewarding and productive activitieslike: a. playing with your kids, b. volunteering to help others or working onyour next business project or c. “smelling the roses” and relaxing after a hardweek of work. I hear rumors of top amateurs who train 25+ hours per week and I can't help to wonder if the sacrifices they make to go a little bit faster is worth it. I need moreresults out of a lesser time commitment… and I bet you do too.

As a coach and long time athlete with lots of personalexperience, I’m convinced that you can get pretty darn close to your athletic potential, within a few percent, with lower volume and more focused and consistent training, certainly in shorter races and even for distancesas long as Ironman. I just provedit to myself again in Kona this year as I posted a 9:22, only three minutesslower than I did exactly 20 years ago with just around half of the weeklytraining volume! Even my best time in Kona, an 8:54 in 1993, required a hugejump in weekly workloads to eclipse my time of 9:19 in 1991. Anincrease in weekly training time of 30-40% yielded a result that was only about3-5% faster on race day. If I was racing as a full-time pro toput food on the table, that sacrifice might be worth it. However, if you’re an age groupertraining and racing for personal satisfaction, it makes less sense in the all important "time /pay back" equation. How much isYOUR time worth on an hourly basis and what is the “cost” of training more thanyou need to?

I have compiled a list of a few “nuggets of Ironman Wisdom” on the topic of training less andgetting more out of it that you may wish to consider. And if you find these compelling and thought provoking, you might want to considersome personal coaching down the road to help you execute them in your program.

Determine: What size Engine is under your Hood?

Top Ironman Pros in the 8 hr 15 – 30 min. range have an8-Cylinder with a Turbo. Thosefrom 8:30 – 9 hours have an 8 Cylinder without the turbo. Elite Amateurs have an inline 6 with asupercharger and mid-pack athletes are sporting a nice, steady 4 cylinder. We are all born with a certain numberof cylinders and it’s our goal as endurance athletes to maximize the horsepowerthey can generate. Come to gripswith the size of your engine and do your best with it. After a few years of consistent andsteady Ironman training and racing, you’ll get a good sense of your time at thedistance, or where you rank. I've found it takes around 5 Ironman races to discover it. At that point, if you’vebeen training properly for Ironman all along, It’ll likely take huge increasesin volume and intensity (or other extraordinary changes to your training plan, and lifestyle) to realize relatively small gains in performance. Is it worth it?

Frequency FrequencyFrequency Frequency…..

The best runners in the world, the Kenyans, run 3 times aday. The best swimmers do doublesdaily and the best cyclists spend 4-6 hours per day on the bike during keybuild phases. Frequency is thekey. Swim, bike and run…. In small doses each and almost everyday.

Base is the Key

You are always building base. Like bricks stacked one on top of another in strongbuilding foundations, your aerobic base is accumulated through miles in the legs(and in the pool). Year afteryear, you should focus on changing your physiology to get the most horsepowerout of your engine as possible. Athletes I coach, especially newbies, see a focus on base early on... and often times comment how that approach helped them reach higher levels several years into their tri careers.

Point of DiminishingReturns

Every workout has a point of diminishing return where thelonger you go, the more fatigue you create and the more open you become toinjury. Of course, this isdifferent for everyone, and only through trial and error will you discover that“point of diminishing returns”, but in my experience, most age group athletes goover it regularly. Will a 4-houraerobic run benefit you any more than a 2.5 hr aerobic run will? How about a 7hour long ride compared to a 5-hour long ride? Or, will the extra training break you down and reduce thequality of the workouts during the rest of the week? Remember, trainingadaptations are a result of chronic, cumulative stress/recovery cycles… as an agegrouper, mega-workout sessions should be reserved for rare occasions and forrace day. For me, 4 hour ridestend to be my maximum “long ride” and 2 hours my maximum long run. I recover just fine and can bounce backto train well for the rest of the week. Find yours.

Think about the Daybefore and the Day After

Always think to yourself, “how will this workout today beaffected by yesterday’s workout and how will it impact tomorrow’ssession.”. Be aware of how oneworkout fits into your week, relates to the workouts around it and if it’ll setyou back, or help move you forward.

Small Daily Doses

Try keeping your volumes lower in each sport while trainingeach sport more regularly throughout the week. Instead of doing three, 3000 yd swim workouts, try doingfour or five 2000 yd workouts a week. Or instead of riding your bike 3 days a week, ride 5 days a week forshorter distances while making your quality days even higher quality. I know of these cool indoor workout videos called Spinervals, designed specifically for this purpose. ;)

Intensity Counts… butnot Too Much

You don’t have to obliterate yourself every time you do aninterval session! In fact, the rule of thumb is to always finish a qualityworkout feeling as if you could do a little more. Remember… think about howtoday’s workout will affect tomorrow’s workout (or the workout later in theday!).

Pay Attention to theDetails

In addition to training smart, you need to focus on theother areas of your life that have a direct impact on your performance (andoverall health) including your nutrition, recovery and your mental well-being. By training with lessoverall volume and not flogging yourself constantly, you’ll find that your mindis clearer for other important things in your life, and your body won’t betetering on the edge of breakdown all of the time.

Discipline Yourselfto Go Easy

Aerobic training is not hard training, yet it’s probably themost important training sessions you’ll do as an Ironman athlete. As a coach, the hardest part of my job is convincing a serious athlete to slow down! Avoid allowing every aerobic workoutbecoming a race pace session somewhere in the “gray zone” and don't overdo the hard intervals. This is counterproductive in developingyour aerobic base for long term gains!

Train Year Round

After your season is over, give yourself a break of a fewweeks. When it’s over, jump back on the horse and start building your baseagain. Focus on technique in thearea’s where it’s needed most. Near the start of your season, a training camp where you spend 4-7 days of higher volume training is a good idea to give you a 1-2% boost in aerobic capacity and set the tone for the rest of your season.

Have a well conceived Plan

Your Ironman training cycle should include a block of higher volume training sometime during the 8-weeks leading up to race day. Workouts don't need to be epic, but a little longer than your normal workloads. You'd be amazed of what even 3-4, 2-3 hr days in a row of aerobic paced riding can do for your fitness. Again, consider how one day rolls into the next and impacts recovery.

Know Thyself

Dial in your paces and your zones. Know what makes you tick through using a HR monitor or powermeter to maximize the purpose of each session. In Kona this year, I knew that I had to race within myself to achieve my goals and I leveraged my HR monitor as my personal tachometer as a result of training consistently with it... hitting my splits close to perfection on the bike and the run while staying within my engine size and not needing medical attention at the finish line.

Train Indoors More

Boring, yes. Effective, absolutely! That hour on the trainer or 40 minutes on the treadmill will force you to focus on what needs to be accomplished during that particular workout session. Even here in sunny Tucson, I spend 2-3 days indoors on the bike and/or treadmill doing short, focused workouts. It's amazing how fit you can become with a 45 minute trainer ride followed by a 30 minute treadmill run!

Be clear, if you commit to Ironman training as your second job (or first job) and put in the big work, you will go a little faster... probably about 3-5%, and that might be what you're looking for. However, I'm convinced that you can get pretty darn close to your Ironman potential (and meet your short course potential) while maintaining some balance with an approach that emphasizes smart training that's consistent and that maintains your health and life balance. Good luck and feel free to contact me with any questions or comments.

Train smart,

Coach Troy

Troy Jacobson is the Official Coach of Ironman, creator of the Spinervals Cycling series and the head triathlon coach for Life Time Fitness. A former pro in the 1990's, he now competes as a Masters athlete while coaching other age groupers throughout the world. For other Ironman related articles and race reports, browse this website. And for more information about his training plans and personal coaching, visit www.coachtroy.com

My 2011 Kona Race Report | Goals MET!!

2011-10-11T17:30:00.000-07:00

Hi and thanks for reading this relatively brief race report on by IM Kona 2011 race experience!

Running down Alii Drive with a smile.

In a nutshell, it was GREAT and probably the most relaxing and enjoyable Kona experience I've had in my 8 times competing in the race. From my companion (Jen, the world's best triathlon significant other) to the Ironman official coaching partner experience and helping many athletes succeed to actually doing the race itself, I left the lava fields of the big island with lots of fond memories this year. This race really has a way of keeping one both humble and grounded.

I had the goal of finishing within 10 minutes of my time from 20 years ago, 9 hrs, 19 min. (read it HERE) and I did just that, finishing only 3 minutes slower in a time of 9:22. It's very satisfying to not only meet a goal, but to also be able match a physical performance achieved many years ago in a 22 year old body. I'm a lucky guy to have had that experience, and I don't take it for granted.

The race started with the most frenzied and aggressive mass start swim anywhere. 2000 of the best triathletes in the world fought for position as the canon signaled "go time". I don't think I found any clear water until about a mile into the swim, and that only lasted for a short time. Constantly surrounded (and kicked and punched) by my competitors, I exited the water feeling steady and under control in 1:07, a few minutes slower than I'd hoped. I guess I shouldn't expect any better in a rough non-wetsuit swim on only 5000 yds of total swimming per week. duh.

T1 was incredibly crowded! I was the 633rd person out of the water and I think most of them exited the water with me. :) We worked our way to the bikes.

Once on the bike, I immediately remembered my strategy of staying within myself and trying to enjoy the race day experience... and not get caught up in trying to ride as fast as I could. The legs felt horrible at first for unknown reasons, but in retrospect, this was good as it forced me to slow down, averaging around a 135 HR (target race pace HR = 145-150) for the first hour. Perfect.

Packs (Pelotons) on the bike were as enormous as they were on the swim. So many strong riders do Ironman now and can ride around 5 hours, it's almost impossible to break away unless you are an exceptional rider. I give people the benefit of the doubt most of the time and realize that sometimes drafting (and some penalties) is/are inadvertent as you jockey to stay legal when passing and then getting over to the right, but some of the drafting was blatant. I screamed at a few people who were just sitting on wheels. Kudos to my fellow masters competitor and Spinervals Elite racing team mate, Thomas Brunold, who rode a strong and clean race for a podium finish.

My strategy for this race was to manage the burning of my matches and to stay within my limits all day. I don't train high volumes (long bike = 4 hrs, long run = 2 hrs, long swim = 2000 yds, time per week = 10-12 hours avg. of weekly training), so I knew my ability to go "deep" and recover wasn't like it was when I was training 2-3 times more in my 20's. I also didn't want to suffer on the run as I have in the past. I can't begin to tell you how many bad memories I have out on the Queen K, thinking that each step would be my last for the day. I split a 4:59, hitting a steady 22.XX mph at each time check. Perfect.

I ran out of transition with the race clock at about 6:15, feeling pretty good about my chances to crack 9:25. The legs were a little bit tired as expected as the asphalt reportedly heated up to over 130 degrees under the intense Kona sun, but the cheering spectators and seeing Jen and my other friends kept my spirits high. I didn't feel blazing fast, but felt steady and my HR was where it needed to be, between 145 and 150 bpm (my LTHR is around 165). I was reeling people in quickly while staying within my limits.

Once out on the Queen K, I knew that my legs and feet were going to get very sore due mainly to my minimalist approach to Ironman training. Every aid station was a small blessing as I slowed a little to dump ice water on my head and drink water and Perform. I also had a fuel belt filled with bottles of salty water to sip from, to prevent cramping. It worked, no leg cramps all day.

#1 Support Crew, Jen with me
at the finish line.

As the miles wore on, each step hurt a little more and required more focus to maintain stride. I remember feeling fully in control at all times however and never "out of it" as I did so many other times when red-lining it in Kona. I even slowed a little on Alii Drive as I approached the finish to soak in the experience ... something I might have missed in the past. I crossed the line with very sore legs but 100% "together" to finish in 9:22 and 131st OA out of 1918 finishers. (Results are HERE at ironman.com). I'm thrilled with my result and feel so grateful to be able to race at a fairly high level without treating my training as a full time job, but as a daily 1-2 hr habit. There are lots of different ways to train for successful Ironman racing, but if anyone wants to know how to get the most performance out of the least amount of training time, let me know by clicking HERE or by visiting www.coachtroy.com It comes down to consistency and dedication day-in and day-out while having a game plan, staying within your limits and executing your strategy flawlessly. You can do it too!

Thanks to everyone in Kona and online (FB, etc.) for your support and well-wishes! I'll be setting some new goals for 2012 and I hope you are too. And if you'd like to see more pics from my race experience, feel free to check out my personal Facebook page.

Best wishes,
Coach Troy

Troy Jacobson is the head triathlon coach of Life Time Fitness and the Official Coach of Ironman. This was his 8th time racing in Kona since 1991 with his best placing in Kona of 20th OA as a pro in 1998.

My Pre-Ironman Perspective | T-24 Hours

2011-10-07T11:51:00.000-07:00

Training on the Queen K. It's a long hot road to that finish Line.

As I’m writing this, it’s less than 24 hours until the startof the 2011 Ironman Hawaii! First, I wanted to thank everyone for theirwell-wishes and support! I really appreciate the positive vibes … thankyou!!! Here’s a little bit of anupdate on how things are going and my thoughts about race day, as well as mygoals.

I did Ironman Hawaii for the first time as a 22 yr. old backin 1991, accompanied by my Dad and sister. Back then, Ironman was still very much a fringe event in theworld of endurance sports with only a handful of Ironman distance racesthroughout the world. Flash forward 20 years and Ironman is an internationallyknown brand and a huge commercial entity generating Millions and Millions ofdollars in revenue. My, how timeshave changed!

After 1991, I went on to do Ironman Kona six more times andcarved a unique career out of the sport as a coach and athlete. Needless to say, the sport andthis event in particular means a lot to me and I feel it’s an honor and a hugeprivilege to be able to toe the line again 20 years after my first time…. Thistime as a masters athlete.

Many have asked me about my goals for the race. Well, my first goal, as always, is tofinish without needing medical attention. In fact, Hope, my 7 yr. old, asked me on the phone from Tucson to trynot to get hurt. She apparentlystill remembers my mangled body and broken bones as a result of crashing at theLeadville 100 Mountain Bike race last year. I told her not to worry….that daddywould be fine. She was happy tohear that.

My second goal is to be within 10 minutes of my time in1991, when I was a young 22 yr. old buck. That time was 9:19 and breaks down to approximately a1:03 swim (2.4 miles), 5:10 bike (112 miles) and 3:05 run (26.2 miles). Although I noticed another gray hairthis morning, it would be awesome to try and defy age by beating my formerself! I think it’s a possibility. Even though I’m not as physically capable 20years later, I know I’m a smarter racer. In addition, back in 1991 I raced on a road bike with clip on aerobars,changed clothes during each transition and supplemented my sodium by eatingsalt encrusted powerbar chunks. Technology has come a long way!

Also, now I race for a time as my strategy, not to‘win’. Ego and the desire to winseem to drive many of the younger athletes, especially testosterone poweredmales. That makes for a long dayon the race course for many as they “Burn their matches” early out on the QueenK and then blow up in spectacular fashion. I know… been there, done that. Nowadays, I try to focus on staying withinmyself, doing my own race and being steady all day long. If the day goes well, I hope to hit thefollowing time goals on this historically difficult race course.

Swim: 1:05-1:08

Bike: 5:10 –5:15

Run: 3:10 –3:15

Transitions 5-7 minutes

If I can deliver upon these time goals, I’m pretty close tomy 1991 time of 9:19 … 9:30 ish! :)

My third goal, or “perfect day” goal is to podium with asub-9:15 time. I think I have theengine to do it, given my recent results over the past two seasons, ifeverything goes perfectly well. The masters division is incredibly competitive this year with severalformer pros toeing the line, so it’s possible that a good day will enable oneof the old guys to crack the 9 hour barrier. We’ll see very soon!

In any case, it’s incredible to be here again afterinvesting so many years competing here in the 1990’s. Although I’ll be incredibly anxious and nervous before andduring much of the race, I’ll also be smiling a lot with thankfulness andgratitude for the ability, good fortune, support from my family and friends(Jen, thank you!) and good health to still be participating in this uniquesport at this level for so many years.

I wish everyone doing the 2011 Ironman Kona good luck and tofinish in good health. 3-2-1 GO!!

Thanks,

Troy

Troy Jacobson is the creator of the Spinervals Cycling series, official coach of Ironman and the head triathlon coach for Life Time Fitness. Learn more at www.coachtroy.com

Iron Focus | 5 Important Tips for Success

2011-09-20T12:02:00.000-07:00

Being an Ironman athlete requires a huge investment in time,money and emotional strength. Formany people, it takes on the commitment levels of a second job as more and more“free time” is spent swimming, cycling and running in pursuit of higher levelsof endurance and speed. And the more you train, commit and invest, the higher theexpectations are for success from yourself as well as from the people you know. For some, the pressure of increasingexpectations to perform is too much and has a negative impact on other areas oflife, including family and career. And ultimately, this creates a snowball affect whereby yourrace performance begins to suffer as well.

I call it the Ironman Black Hole and in my 20+ years oftraining, racing and coaching experience, have found that no one is immune to falling into it. While participation in oursport has so many positive benefits including boosting one’s physical fitness,personal health, self-esteem and self-confidence it can also have negativeconsequences when taken to an extreme, including misdirected focus, failedrelationships and even poor health. If you’re a veteran of Ironman racing, I bet you know of at least acouple people in your training circles who have allowed things to spiral alittle out of control.

How does one cope and find a balance while managing theirpersonal expectations?

I’m not a mental health expert, but as a coach I’ve had theunique opportunity to observe hundreds of athletes over the years and throughthose observations, I’ve formed a few key opinions on how best to maintain asense of balance in life while performing in Ironman at peak levels.

1. Train Smart, not just Long and Hard:

Basically, this means that you need to try toachieve maximum gains in form and fitness with the least amount of trainingtime commitment and energy expenditure. I’m not suggesting that you don’t need to “pay the price” and log themiles. I’m suggesting that you need to log the miles strategically in thecourse of your annual training cycle, and focus on quality training at othertimes. Every training sessionreaches a point of diminishing returns, and as an example, for some people a long ride of 4hours might yield better results than a 6 hour bike ride. Make it your goal to maximizeyour gains in the least amount of time, develop a training plan around thatgoal (or have someone do it for you) and execute the plan.

2. Training is only PART of the PerformanceEquation:

Rest and recovery is of equal importance toactual training. I know of severaldedicated athletes who burn the candle at both ends, squeezing in 20+ hourtraining weeks with busy professional careers and the needs of a youngfamily. Eventually, something hasto take a back seat and that’s usually sleep and recovery time. When this happens, performance suffers and the athlete getslulled into the trap of training more to overcome that perceived loss inperformance, when in reality the key is to train less and rest more! Balance iscritical… rest more for better results.

3. Get Over Yourself:

You may notice that Ironman training isinherently a selfish endeavor. Youspend large blocks of time focused on your training and recovery needs, not tomention large sums of money paying for your expensive hobby. Then once you start having some successat the races, your perceived sense of self-worth can expand, as does the sizeof your head.

I’ve observed that the best athletes whoare in the lifestyle over the long term stay grounded and maintain a sense ofgratitude and remain humble for what they are able to accomplish as athletes.Not everyone has the ability to do what we as Ironman athletes and sometimes we tendto take for it granted.

Try to give back by mentoring/coachingothers, volunteering at events or racing for a charitable cause. It’ll help keep you focused as well ashelp you keep things in proper perspective.

4. Remember Why you Train and Race:

We all have different reasons for doingIronman. 99.9% of people whoparticipate in triathlon do it as a recreational pursuit and not to generateincome to support themselves and their families. However, if you go to a National caliber race, you’d swearthat every bike on the rack is worth over $5K+ and that every athlete withtheir sponsored logo’d team kits, strutting their stuff, was a full-time proracing to win and to get a paycheck to put food on the table. We know this is not the case.

I’ve seen athletes get so worried about howthey do and what people will think about them based on their results, they tightenup and get paralyzed with fear,ending up having sub-par performances and in the process, not enjoying the race experience.

Research and experience shows that an athletein a relaxed but focused state performs at optimal levels. Don’t spend unnecessary emotionalenergy worrying about what other people think of your result, because truth betold, no one really cares as much as you do! (Except perhaps your coach!)

Remind yourself frequently, especiallybefore your key “A” race, that the sun will shine the next day regardless ofyour placing in the age group. Havefun out there on the course, keep it loose and remind yourself of why you raceand your performance will reflect your attitude.

5. Learn to Deal with Adversity:

There is one thing that is guaranteedduring the course of an Ironman and that is that something “bad” or unplannedwill happen. Sounds a little bit like life, huh? The day is long andhard and there are so many moving parts and variables, from getting gogglesknocked off in the swim to having a mechanical on the bike to puking up your GUon the run. Everyone out thereracing with you wants that “perfect” day, but few, if any, will experience it. Learn how to deal with adversity andnot allow it to have a negative impact on your performance. Plan for it (i.e. know how to changeyour tire quickly) and be mentally prepared to deal with it if and when ithappens. Remember, having a good attitude is a key to race day success when things don't go your way. And whatever you do, never throw your bike or scream at a volunteer!

In reviewing these five keyobservations, I notice that I’ve been guilty, at least to some degree, offalling to the dark side on a few of them at one point or another over my20+ year triathlon career and have learned the hard way how to overcome. My hope is that you can use theseobservations to better your training, balance your life, lift your attitude and take your Ironmanperformance to the next level!

Good luck and train smart!

Coach Troy

Troy Jacobson is a former pro, creator of the Spinervals Cycling video series, Head Tri-Coach for Life Time and an Official Coach of IRONMAN. Learn more at www.coachtroy.com

Learn more about developing your IRON FOCUS by downloading the 45 minute audio and complimentary workbook by clicking HERE.

Improve Your Cycling Efficiency to Ride Faster

2011-09-09T12:46:00.000-07:00

"Efficiency and energy conservation are keys to faster cycling."

Have you ever experienced riding behind an accomplished road cyclist or mountain biker and marveled at the smooth, effortless and fluid manner in which they pedal the bike? As with anything in life, those who excel in a particular area make it look "easy," and we tend to forget the hours and hours of time and effort that went into perfecting their craft.

To the average person, pedaling a bike might seem like an activity that requires little skill or technique development. This is far from the truth, however, for the competitive cyclist or triathlete who depend on efficiency and energy conservation in order to generate maximum velocity at the lowest possible metabolic cost.

As with any skill set, the more you practice good form and technique and ingrain those movement patterns into your neuromuscular pathways, the more you are likely to perform at a higher level on race day. There are several things to think about when the goal is to improve your cycling efficiency. I've listed a few of them below for your consideration.

Bike Fit: The lightest, coolest and most expensive bike on the block doesn't mean a hill of beans if it doesn't fit you properly. Saddle height, fore and aft position, reach to the handlebar, cleat position on your shoes and even crank length will all play a factor in your pedaling efficiency.
Aerodynamics vs. Power: This is an age old question that all triathletes must deal with at one time or another. Cycling fans might remember Miguel Indurain (i.e. "Big Mig") time trialing in the TDF(Tour de France) on his steel Pinarello bike almost looking as if he was sitting upright on his aero bars. On the other end of the spectrum was Hour Record Holder, Chris Boardman, the creator of the now-banned "superman" position, which stretched him out on the aerobars as if he were flying, cutting a hole in the wind while low to the ground. Big Mig chose to produce more power instead of trying to get his 6'2" frame lower to the ground in an aerodynamic tuck; whereas Boardman leveraged his smaller stature and flexibility to maximize his aerodynamics. During your bike fit, determine what's best for you in terms of power output and comfort or aerodynamics.
Cadence Range: Let's face it... some athletes are "mashers" and some are "spinners." Research shows that most inexperienced cyclists tend to pedal bigger gears at lower cadences in contrast to more experienced riders who tend to pedal at higher cadences (85-95 RPM or Revolutions Per Minute). Former TDF champ and Team Telecom Rider, Jan Ullrich of Germany, was famous for mashing a huge gear-inch as he blasted to 30+ mph average speeds during Time Trials, earning him the description as a "Diesel Engine." Seven-time TDF winner, Lance Armstrong, proved that riding with an exceptionally high cadence of 100+ RPM was a good way to race a bike and win. Different athletes, different riding styles. I encourage most athletes to find a middle ground and typically, a cadence range of 80-90 RPM works best as a "sweet spot."
Drill, Drill, Drill: Perfect practice makes perfect. Every time you go out for a ride, think of good form. Focus on a fluid pedaling action with a relaxed upper body and a flat back. As the road tilts up or as you ride into a head wind, think about pulling back and up a little more, using the entire pedal stroke, which serves to unweight the opposing leg. Allow for your knees to track naturally over the pedal spindle and not to splay out. Incorporate high cadence drills of 20-30 seconds at 110+ RPM into your weekly training plan. Get very comfortable riding on your aerobars for hours on end.

I encourage every serious cyclist and triathlete to invest time and energy into improving their technique and efficiency by using the ideas listed in this article. You'll be very pleased with the results come race day!

Train smart,

Coach Troy

For several excellent indoor trainer cycling workouts designed to improve skill and technique, check out www.spinervals.com and in particular, Spinervals 38.0 - Develop Technique and Power

Life Time Chicago Tri Race Report | Add this race to your Bucket List!

2011-08-30T20:02:00.000-07:00

Getting ready to enter the water in Wave #46 with
Female and Male 25-29 age groupers at the 2011
Life Time Chicago Tri!

The 2011 version of the Life Time Chicago Triathlon is in the record books. I had the opportunity to race it this year, the first time since 1994, and wanted to share my experiences and thoughts in this race report.

About 8500 people competed in the event, including an Olympic distance race (1 mile swim, 25 mile bike, 6.2 mile run), a sprint distance (.5 mile swim, 15 mile bike, 5K run) and even a kids tri. Taking place in downtown Chicago along Lakeshore Drive, the venue is amazing as you race with Lake Michigan on one side and the cityscape on the other. Athletes from around the world come to experience the world class event as well as the world class city.

The Olympic Distance is part of the Life Time Triathlon Series, the Race to the Toyota Cup, and is stop number five in the 7-series race. It attracts the very best professional and amateur athletes in the sport as they compete for money and prestige. The largest in the series with 8500+ athletes, it’s also one of the largest triathlons in the world. (www.chicagotriathlon.com)

One of the many highlights of the weekend is the expo, which takes place on Friday and Saturday at the Chicago Hilton. One of the largest consumer tri-expos anywhere, it’s a great opportunity to get great deals on tri-related gear and to speak with manufacturers reps and other industry insiders.

I decided to race Chicago as a tune up for Kona. Due to some personal issues and nagging, minor injuries, I hadn’t been able to race as often as I would have liked this summer, so this was my last chance to get rid of some “race rust” before toeing the line in Kona in early October. I was excited to race again and test the legs in competition.

About a week before the race, I got an email from Life Time Fitness’ PR department ace, KJ, that they wanted me to do a live interview for the local Chicago ABC affiliate at 8:50 am on race morning at the swim start. This meant that I’d have to be bumped from the elite division start at 7:20 am to wave 46, combining 25-29 yr old men and women, at 9:20 am. I knew the course would be very crowded at that time and race conditions would change, but duty called and I had to put my own personal race goals to the side in support of my employer. After all, Life Time Fitness has 9 health clubs in the Chicago market and owns the race series… I was more than happy to contribute in any way I could and do my part.

allowscriptaccess="always" allownetworking="all" allowfullscreen="true" src="http://cdn.abclocal.go.com/static/flash/embeddedPlayer/swf/otvEmLoader.swf?version=&station=wls&section=&mediaId=8331610&cdnRoot=http://cdn.abclocal.go.com&webRoot=http://abclocal.go.com&configPath=/util/&site=">

All bikes needed to be racked before the Sprint race started at 6 am, and that meant you had to have your bike set up and vacate the transition area by 5:45 am. 8500+ bikes in one transition area is an amazing sight to see! After racking my Kestrel 4000, I went back to my hotel room to relax a bit before my interview was to take place at 8:50 am.

The weather conditions on race morning proved to be challenging. While the temperatures were great (mid-70’s) with clear sunny skies, the waters were very rough due to high winds, which also affected the bike leg. After my 3 minutes of fame on ABC Chicago, I quickly slipped into my TYR wetsuit and stood in the corral with my wave, wave 46/ Men and Women AGE 25-29. One of the women looked at me, probably wondering to herself, “What’s this old dude doing here?”, and said to me, “Don’t be rough with us girls.”. I smiled and then responded politely, asking her not to be rough with me.

Lake Michigan was like a washing machine as waves went off like clockwork every 4 minutes. At the gun for my wave, I went out pretty hard to try and establish position quickly. The swim takes you along the sea wall, so your spectators can walk by you as you make your way along the course. I could see Jen and Stacy Keifer of Keifer Swim Wear, female overall winner of the sprint race, cheering me on.

Being in wave 46 was a bit of a challenge for me, as I anticipated it would be. Even in the swim , by far my weakest leg, I had to swim over, under and through (two head on collisions) seemingly dozens of slower swimmers from the waves in front of me. It was brutal and I’m sure that, along with the current and choppy waters, did nothing to speed up my swim time. In any case, it is what it is and I exited the water to run the 450 yd. sprint to T1 where I quickly found my bike among the masses.

The 40K bike takes you on the inner lanes of Lake Shore Drive and is quite interesting. Most of the road is newly paved, making for comfortable and fast riding, with only a few exceptions and rough areas with potholes. Contrary to other USAT sanctioned events, here you ride to your left and pass on the right. Many people on the course followed this rule loosely, and I found myself yelling “on your right” literally hundreds of times, usually thanking people as they moved over and I rode by. On a couple dangerous occasions, the rider must have thought I said “move right” and started to nudge me into Lake Shore Drive Traffic … scary. And once, as I rode past an athlete and courteously cautioned her, "on your right", she yelled after me, “F-you, A-hole”! I rode away from her as fast as I could!

Stiff cross winds, head winds and weaving in and out of other riders made for a challenging bike ride and I was happy to enter T2 unscathed in about 1 hour. I was also happy to have not witnessed any crashes by my fellow competitors. I found my rack in the far reaches of the huge transition area and headed out on the 10K run.

It was starting to heat up a bit, but it was still comfortable, especially compared to Tucson weather. I often wondered what it would have been like to start early in the day with the elite wave. In any case, I felt strong on the run, but again found myself weaving in and out of other competitors through some of the narrow paths of the run course, encouraging some of the athletes who looked like they were having some difficulty. I had my heart rate monitor on and was pleased with my effort as I was tagging a steady 5:50 / mile pace with a HR of 165-170. I also took a moment or two to enjoy the incredible crowds and views of the water and the city… amazing!

Once I crossed the finish line, I was happy with my effort and quickly found Jen waiting for me. We had a bite in the VIP area, said hello to the JANUS and other Life Time Fitness folks and enjoyed watching and cheering for other athletes finishing on a gorgeous yet challengin Chicago day. My motor ran well that day, and despite not racing with the elite wave early in the morning, I was pleasantly surprised by finishing 6^th Elite (time adjusted), posting the fastest amateur bike split and 4th fastest run of the day. Yipppeee, Mission accomplished…. Race Rust is gone!

I want to congratulate the many first timers out there for taking the plunge into the choppy Lake Michigan and finishing the race. And hats off to the top pros in the race to the Toyota Cup who showed us how fast people can really go. Well done!

The Life Time Chicago Triathlon is a race that every triathlete needs to put on their bucket list. Racing in a major U.S. City is a great experience and really makes you appreciate the logistical challenges encountered by the race organizers. For the experienced triathlete, it’s a great race to challenge yourself against top level competition and for newbies, it’s an awesome opportunity to enjoy a big city triathlon experience. Put it on your calendar for 2012 and I'll see you there. (Register and get more info at www.chicagotriathlon.com)

Train Smart,

Coach Troy

Coach Troy is the Head Triathlon Coach for Life Time Fitness. To learn more about Life Time, visit www.lifetimefitness.com.

Don't Forget the Quality Work - Workout Ideas for your 70.3

2011-07-26T13:53:00.000-07:00

IM 70.3 racing blends the need for both speed and endurance. In many ways, an IM 70.3 training program will resemble that of an Olympic distance one, with the possible exception of longer “long days” and an extended aerobic endurance base period. In any case, incorporating shorter and faster workouts each week for speed development is a key to IM 70.3 success. Here are a few speed workout ideas for you to try.

Swim Workout

1.2 Miles is pretty darn close to the 1.5K’s you’ll swim in an Olympic distance race. For most age group athletes, consistent workouts in the 2000-3000 Meter range will suffice. Here’s a good one combining some tempo work for strength and sprints for power.

(All swims are freestyle unless described as ‘choice’, in which you can do whichever stroke you wish.)

Warm up

200 choice

4x50 build @ 1 min.

4 x50 drill (your choice of drill)

Main Set (repeat two times)

200 steady pull w/small hand paddles

4 x 100 steady tempo @ 10 sec. rest

4x50 fast swim @ 20 sec. rest

Cooldown

100 kick w/ board (no fins)

200 choice

Bike Workout

I’m a huge fan of doing quality bike workouts on the trainer. 45 minutes to 1 hour of focused quality work is more valuable than hours of “junk” road mileage, in many instances. Try this workout as your weekly quality session in order to improve your power output over 56 miles.

Warm up

5-10 minutes

3 x 30 sec. ‘hard’ @ 30 sec. rest

Main Set

5x4 min. tempo (choose a gearing to ride at 80 rpms at or near your threshold power and/or HR) @ 1 min. rest

5 x 15 sec. power sprints (heavy resistance and near maximal power) @ 1 min. rest

Cooldown 5-10 minutes

Run Workout

Treadmill training, like bike training on the fluid trainer, gives you the ability to maximize your workout time while also helping to avoid the pitfalls of pounding your body on the asphalt.

Warm up

10 minutes of jogging pace at 2% grade, then do 4 x 30 sec. ‘striders’ (increase speed) @ 30 sec. rest

Main Set

8 x 90 sec. (3% grade and at 5K pace) @ 1 min. rest

Cooldown for 10 minutes of easy jogging

While these workouts described above are simple, they are very effective and will add the much needed speed development component required for successful IM 70.3 racing as you build your overall mileage. Give it a try and good luck at your next race!

Train smart,

Coach Troy

Coach Troy Jacobson is the Official Coach of IRONMAN. In the mid- late 90’s, he won several well-known Half Ironman distance races including Eagleman, Vineman and Buffalo Springs Lake Triathlon. Learn more at www.coachtroy.com or for his indoor cycling workout videos, visit www.spinervals.com

My Report: Spinervals Taping featuring Ray Lewis | EPIC!

2011-07-25T08:30:00.000-07:00

Wow! In my 15+ years of exercise video production, I’ve never had an experience like I did this past weekend with the video taping of two new Spinervals Team Sports Performance workouts with Ray Lewis.

First, a little background. Ray Lewis (his Official Website, THERL52Group.com) is a Super Bowl MVP and multi-time All Pro linebacker for the Baltimore Ravens who will undoubtedly go to the Hall of Fame as one of the best defensive players in the history of the NFL. Even as he nears the end of his career now in his mid-30’s, he’s still revered as one of the best in the league and is the leader and soul of the Raven’s football team. Ray’s level of stardom and admiration in Baltimore and with football fans throughout the country is that of a rock star.

I grew up playing football since the age of 10 through my freshman year in college, so I’ve always loved the game and I follow it as much as time allows. I’ll never forget when the Colts left Baltimore in Mayflower trucks for Indianapolis in the dead of night when I was a kid. That was a sad day. I think that if I had not discovered and fell in love with the sport of triathlon, I would have pursued a career as a football coach.

Starting the first workout with Ray at Under Armour.

The story goes that Ray has been using Spinervals workouts as part of his off-season conditioning program and was seeing the results he wanted. So, when the unique opportunity presented itself to have one of greatest players of the game take part in a Spinervals video project, I wasn’t about to pass it up. As they say, when opportunity knocks, you'd better be prepared to answer the call. After a few conference calls and meetings with Ray’s business partners and agent, Marc Rosen, we quickly set a date to shoot in July, prior to the start of training camp for NFL teams. I am humbled by this because a star athlete like Ray can work with whomever he wants. It's an honor to me that he chose Spinervals and further validates the benefits of intense indoor cycling workouts for all athletes.

The location chosen was the headquarters of performance apparel company, Under Armour (Official Website, http://www.underarmour.com/). Another incredible Baltimore success story, Under Armour is one of Ray’s sponsors and features him in many of their iconic commercials, including the slogan, “Protect this HOUSE!”

The casting of the athletes for the videos were handled by a long time friend and former pro-cyclist, Kristy, and her business partner, Greg, a former NFL player and U.S. Olympic Bobsledder. They recruited some former professional athletes, including former NBA star Gheorghe Muresan and former Baltimore Oriole, Michael Young, in addition to local high school and collegiate team sport athletes (LaCrosse, Football, Basketball, etc.). We even had a top Fitness Competitor and Raven Cheerleader in the videos to cover more athletic pursuits. And, of course, we had a few road cyclists and triathletes involved to stay true to our roots, competitive endurance sports training.

The day of shooting was flawless, as usual. My production group included Mark Gambo and his crew at Jomar Productions, Torrence, Nancy and Heather. We have exercise video making down to a science … as I guess we should after 15 years and over 70 titles! J

I had not met Ray before the morning of the shoot. He arrived with an entourage of people including his fiancé, personal assistant and personal chef/nutritionist. He has an aura and a special presence about him that is apparent as soon as he enters a room. People stared as their football hero got ready to mount his LOOK carbon bicycle attached to the green Kurt Kinetic Fluid Trainer as other athletes got on their own bikes or SPINNER NXT's. He graciously and very genuinely posed for pictures and signed autographs before and after the video tapings.

Coaching Ray through a tough set of intervals.

Ray started using Spinervals videos and added cycling to his legendarily intense training regimen about 1 year ago. He is known as one of the hardest working athletes in the sport, training 6 hours a day, 6 days a week in preparation for the football season. He likes Spinervals for the interval training, and saw how workouts like them can benefit team sport athletes, typically concerned more with short burst explosive power and speed than with endurance. In a way, he’s a visionary, and looks beyond traditional training in the Strength and Conditioning field for team sport athletes. He believes that his hard training on the bike has helped his speed, power and stamina and that’s why he wanted to get together with me to let other Team Sport athletes know of his discovery. Spinervals Team Sports Performance workouts will help take speed and strength athletes to new heights of success and Ray is creating this path.

Once on the bike, I was immediately impressed by his pure athleticism. Here was a man of incredible speed, size (6’1”, 250 lbs) and strength and during the first set of high cadence leg speed drills, he was smooth and steady, spinning his legs at over 130 rpms. “Awesome!”, I thought to myself… “he truly does “get it”. You should have seen how the bike frame seemed to twist and bend at times when he performed high power intervals… frightening.

The two workouts are about 50-60 min. in duration and feature a warm up, a technique set, an anaerobic threshold set and a power/speed development set. A gradual progression, intensity builds throughout the workout. As anyone knows who does my workouts, I really get into it during the hard sets. I think that comes from my football background where emotions and intensity are so important, as opposed to patience and ‘holding back’, as in endurance sports. In any event, during the hard sets when I was getting into it and talking about ‘heart’ and ‘focus’ and ‘paying the price to win’, Ray was getting into it too. He’s a born motivator and we were playing off of each other’s emotions and intensity. His intensity, and that of the other athletes, was incredible and it gave me goosebumps with each hard set. I felt like I was in the huddle with Ray getting ready to defend a 4^th and goal with one yard to go for a TD in the 4^th quarter. My adrenaline was spiked so high during those sets, I can’t describe the feeling in words! I hope you can ‘feel it’ when you do the workouts. Here's a sample video of his intensity on the field,

Thanks goes out to my long time sponsors and partners, Life Time Fitness, SPINNING, Kurt Kinetic and FORD for their continuing support. And thanks to Under Armour and GARMIN for their help in making this a reality. Finally, thanks to the professional team at RL52, including Ray Lewis, Marc, Greg, Kristy and Laura... as well as the athletes who took part in the workouts. Awesome job!

Look for these new videos to be released in Fall 2011.

Train smart,

- Coach Troy
p.s. for more pics from the video taping, please visit SPINERVALS on Facebook

Spinervals supports our Wounded Warriors | Team 4MIL

2011-07-09T08:08:00.000-07:00

In the spring of 2010, we produced a set of Spinervals Videos in Annapolis, Maryland (Spinervals Volumes 36, 37 and 38) featuring members of Team 4Mil. Team 4Mil is a group of active and retired military, representing each branch of the U.S. Armed Forces, racing in the RACE ACROSS AMERICA (RAAM) to raise awareness and money for the Wounded Warrior Project. A percentage of revenues generated from the sales of these videos are donated to their organization in support of this worthy cause. They recently won the Armed Forces Cup at the 2011 RAAM!

We are proud of this team and honored to support their efforts in helping our Wounded Warriors. For more information about the Spinervals videos starring these athletes, click HERE.
--------------

LETTER FROM TEAM 4MIL

Dear Troy,

Please pass on to your Spinervals and Lifesports team that, in large
part, because of the generous support of your company, Team 4Mil was
successful in completing our 2011 Mission. Spinervals revenue from
the Warrior Edition has helped our finances and our ability to bring
two wounded warriors on to the crew this year and additionally plan to
field a team of WW for 2012 in either a mixed or fully comprised team.
Please accept our sincere thanks on behalf of the entire Team 4Mil
family--2011 Mission Complete! Our team of military serviceman
competed with integrity and passion--we indeed helped define a "new
normal" for our wounded warriors. If you have the time, please check
out the brief photo essay (http://tinyurl.com/3rfdv4k) put together by
our media Team 4Mil member, Bruce Buckley.

Thank you for helping us "Keep the Warrior Spirit Alive!"

.....

To our Team 4Mil Sponsors and Supporters,

Team 4Mil Wins the 2011 Race Across America (RAAM) Armed Forces Challenge Cup

Team 4Mil, an 8-person racing team, completed the 30th anniversary
RAAM, in a blazing time of 5 days 12 hours 5 minutes (22.6 mph), won
the 2011 Armed Forces Challenge Cup, and finished second overall.
The team of 8 racers and 21 crew, which included several wounded
veterans who accounted for four Purple Heart Medals, was successful in
returning the Armed Forces Cup to the United States from the United
Kingdom and is proud to have successfully competed in the largest and
most competitive field of racers ever assembled to compete in RAAM's
challenging and majestic 3000 mile course.

RAAM's Race Director, George Thomas proclaimed, ?Team 4Mil is the most
organized squad of racers this event has ever seen?, as lessons
learned from 2010 demonstrated that planning, training, and execution
are key to a successful completion of the world's most challenging
endurance race. By all accounts, Team 4Mil exceeded its objectives by
enhancing a strong support network of financial contributors and
product sponsors who align with the team's goals that support US Armed
Forces participation in RAAM and support rehabilitative activities for
our wounded veteran population. We recognize that without your
support, we could not operate as a 100% volunteer organization. Your
support helps us to empower our wounded veterans to "a new normal.?
Thank you for your contribution and we look forward to expanding the
team's activities in 2012.

In advance of the publication of our 2011 photo-journal, which is
anticipated by October 2011, please enjoy an introductory digital
presentation composed by Team 4Mil member Bruce Buckley. The link is:
http://tinyurl.com/3rfdv4k

If you have any questions, please don't hesitate to contact our
president at dan@team4mil.org or our racer captain at
weinsteinjames@yahoo.com

Sincerely,

2011 Team 4Mil

Do this Short Strength Routine for Better Results

2011-07-05T13:29:00.000-07:00

Resistance work is an important aspect of training for triathletes of all levels, especially as one gets older. Focus on resistance training varies throughout the course of the year, depending on the athlete's race schedule. In a nutshell, the in-season resistance training focus is minimized to allow for more sport specific work while the off-season offers a little more to build a solid base of strength.

For the busy triathlete (raise your hand if you're in that category!), sometimes it's the resistance training component that goes to the cutting block when time is short. This doesn't have to be the case if you incorporate short and intense workouts into your routine 2-3 times a week.

In this short video clip, I demonstrate a short and effective upper body and core strength training routine that is advantageous to the triathlete as they approach peak volume training weeks. All you need is an elastic cord w/handles (i.e. surgical tubing), a stability ball and 10-15 minutes. The routine is done 'circuit style', with a high level of intensity, moving from one exercise to the other. Repetitions are kept moderate/high in the 12-15 rep range and the intensity is high too...forcing you to work hard and elevate your heart rate while developing muscular strength and endurance. For best results, go through this routine anywhere from two to five times consecutively, depending on your current level of fitness.

On a personal note, I frequently do this short program two or three times a week and find that it enables me to perform at a high level as a Masters triathlete despite a fairly low-volume training program and busy professional and personal life schedule. Give it a shot and let me know your thoughts!

Train smart,
Coach Troy

PLEASE FOLLOW ME ON TWITTER AND FACEBOOK!

Three Breakthrough Strategies to Set your Ironman PR!

2011-06-14T06:14:00.000-07:00

I often feel that your first Ironman is the best Ironman racing experience you'll have throughout your racing career. You have no lofty expectations other than to finish and since you don't yet understand or have experienced how badly you might feel during certain stages of the race, your naivete and ignorance help you get through the bad spots. First times for almost anything are usually always memorable, especially when it comes to ultra endurance sports racing.

As you dive further into the sport, you start developing expectations of yourself based on previous results, as do your friends, family and training partners. You begin to analyze every detail of your training plan, race and nutrition strategy and figuring out ways to shave a few minutes off here and a few minutes off there. Your fitness evolves quickly and you go faster as you build more aerobic base, lean down, muscle up and get dialed in on all of the latest "Go fast!" equipment. After several years of steady, purposeful training and with around five or so Ironman distance races under your belt, you "get it" and you start to see the fitness improve at a slower rate as your results begin to level out in your "home range" of a few minutes. Sure, conditions on race day will always change a result, but the athlete who consistently finishes at around 11 hours has discovered their "Home" and will always be finishing around that same time... unless they do something extraordinarily different. The same principle applies to even the top tier athletes.

There's a definition of insanity we all need to remember..."Insanity: Doing the same thing over and over again and expecting different results." If you're ready to break through your plateau and go to another level of performance, it's time to do something different, NOW!

Barring the unrealistic notion for most age groupers of quitting a high paying job, packing up the family and relocating to Boulder to train 'full time' with the sport's best, I have compiled three key ideas that might just help you experience a breakthrough to the next level. (CAUTION!: The ideas expressed here are only for experienced Ironman competitors and should not be attempted by athletes new to the sport or without an appropriate training base.)

The Breakthrough Strategy Three Pack

1. Run 7-10 Times a Week:
Frequency counts when it comes to endurance sports training. Just ask the top world class runners who run two and three times a day during certain stages of their training cycle, logging weekly mileage totals of over 120 miles. Experiment with committing 2-3 weeks in a row with running shorter workouts of 20-40 minutes, but lots of them, including a couple days a week of "double runs" (one in the morning and one in the evening.).

2. Ride 15-20 hours in a Week:
As with the running Breakthrough, the same can be applied to cycling. If you can find the time, ride 3-4 hours daily at an aerobic endurance (zone 2-3) pace for 3-4 days in a row, take a day or two to recover and then repeat. Do this same routine one to three more times consecutively and you'll see why pro riders use stage races to 'race' themselves into peak form for the Grand Tours like the TDF.

3. Taper Longer and Harder:
I know this isn't as extreme sounding as the first two Breakthrough Strategies, but it's incredibly effective nonetheless. Most triathletes go into their key Ironman race overly tired and feeling flat, especially the busy age group triathlete over the age of 35 who is starting to battle with father time. Try to extend your taper a week more than normal and cut back on weekly volume more too. It's no wonder that many athletes feel 'peaked', not on race day... but the week after the race.

Try to incorporate one or more of these three ideas into your Ironman training plan and let me know how it goes. Remember that sometimes it's important to shake things up. I have a strong feeling you'll experience a breakthrough performance!

Good luck and train smart,
Coach Troy
troy@coachtroy.com

Troy Jacobson is the Offical Coach of IRONMAN, the Head Tri Coach of Life Time Fitness and the creator of the Spinervals Cycling video series. A former pro triathlete in the 1990's whose "home base" was around 9 hours at the Ironman Distance, you can learn more at www.coachtroy.com

2011 Ford EDGE: The Ultimate Triathlon Machine | My Review

2011-06-12T22:43:00.000-07:00

(Full Disclosure Statement: As the coach of the IRONMAN Ford Training Team, I was given use of a Ford car during the term of our agreement. My obligations to them do not include writing this or any review of a Ford vehicle. The opinions written here are mine and a not representative of Ford or any other company or individual. So there.;)

-------

I like cars, a lot. I'm not sure why really, but I just do and always have. I bought my first car, a 1972 Toyota Celica, when I was 16 years old and have gotten a new (or used) one every 1-2 years ever since. I just like having a car that's new to me, drive it for awhile and then move on to the next one. And much to my financial advisor's dismay, I like driving nice and relatively expensive cars. Depreciating assets are not great investments, as it turns out. I'm kinda the same way with bikes too.

My parents owned a 5 Series BMW back in the early-mid 1980's, before BMW was the brand it is now in the U.S market. I learned how to drive a manual transmission in that car, and loved it. A few years later, a good friend and mentor of mine who was very successful in business and a class act overall, a man with the initials JH, once told me to always drive a nice car because it'll make you feel good about yourself and help you 'raise the bar' in pursuing business and personal success. When I turned 26 and was starting to finally earn some decent money in the new and growing field of triathlon coaching (when there only around 10 triathlon coaches, not 10,000), I decided to set my bar high and buy my first BMW, a 325is Coupe, Forest Green/Tan with manual transmission. Man, did I love that car!

Since then, I've owned around eight more BMW's, including an M3 (my fave!), a few 5-Series (including a 535xiT ... sports wagon), an X3, X5, an M-Roadster (Zseries) and even an M5. I used to live in Maryland in the rural suburbs so I could appreciate the power and the superior handling of these incredible machines on the twisty country roads. I loved to drive and would log 15-20,000 miles per year enjoying the "Ultimate Driving Machine". And no, I never broke the speed limit. ;)

Bottom line is, I appreciate driving a high performance car just like I appreciate riding a high performance bike. I notice the subtle things that a superior car has to offer and demand them, like the solid 'thunk' of the turn signal stalk, the lateral support of a bolstered leather sport seat, the crisp short throw of the stick during a quick downshift and the muffled airtight sound a door makes when it shuts.

So, when the opportunity to get involved with the Ford Training Team by Ford Motor Company came to me, I was a bit skeptical. I was loyal to my brand (BMW) and wondered if I could get behind the wheel of another car as a brand ambassador and be truly excited to endorse it to people who've I've worked hard to establish a level of trust in. Decisions, decisions, decisions!

During one of my many trips to triathlon events last year, I had the lucky opportunity to drive the new Ford Taurus as a rental car, for a few days. This experience was so positive that I realized that Ford had stepped up their game and were making cars that would appeal to people who like to drive, as evidenced by their recent financial success. The hook was set... and I looked forward to getting behind the wheel of a Ford.

I recently received, direct from Detroit with 'manufacturer' tags, a 2011 Ford EDGE Limited... their crossover vehicle the fits nicely in the line-up between the small SUV (Escape) and the larger SUV model, the iconic Explorer. As soon as I saw it roll off the trailer under the bright mid-day sun here in Oro Valley AZ, I thought to myself, "WOW"! I am SO impressed and excited about this car, and here's why...

EXTERIOR
Mine came in the Tuxedo Black metallic color with the LIMITED version trim. This includes 18" chrome clad aluminum wheels. The stance of this car is incredibly muscular, with a short front overhang, wide wheel wells and long wheelbase. Add an updated, aggressive looking chrome grill and two large chrome tailpipes, and you've got a very cool (and fast) looking vehicle. The SPORT package looks even more aggressive, complete with 22" wheels, updated grill, rear diffuser and 4" chrome tailpipes. NICE! (Note to FTT: Please send me a Sports model next year!!:)

INTERIOR DESIGN / TRIM

The value and quality here is unbelievable. Starting with soft leather seats with contrast stitching (usually seen in cars starting in the $60K range), this car is roomy and comfortably seats 5 adults with tons of storage for carrying wheels, your bike or groceries... or all at the same time! Options include automatic rear folding seats, automatic lift gate, etc.

TECHNOLOGY
The technology is incredible too... as Ford partnered with Sony to create SYNC, an intuitive and easy to operate command center. In my car, the trim is piano black with stainless steel (love it) and touch sensitive dials and controls are easy to see and to get to, with ambient lighting (light blue). It's ultra modern and looks very clean and technologically advanced. The rear view camera can be seen through a center oriented touch screen console. The steering wheel has finger tip controls for practically everything, and is wrapped in leather with nice 'grips' for performance driving at 10 and 2 o'clock. I'd like the steering wheel to be a little bit smaller and thicker, (like the M Sport package in the BMW), but it's more than adequate for everyday driving.

Another great feature of this car is it's size and ease of entry and egress. The seat, unlike a full size SUV, is just about 'butt height' for most people in the 5'10" - 6' range (i'm 6'), so it's easy to 'slide in' and 'slide out' of the car without hopping up or down.

And the full panoramic sunroof makes the car feel even more open and airy.

DRIVING EXPERIENCE

Sony SYNC console/display

For the kind of driving I do now as opposed to when I lived on back country roads, which is mainly suburban driving in Tucson to the store, shuttling the kids around and driving with my bike (and athletes) somewhere for a ride and sometimes taking a longer trip with highway driving, the EDGE offers a nice combination of performance and comfort. The larger tires help soak up road shock, and the chassis is soft enough to make driving over bad roads comfortable.

The EDGE is nicely powered too with a 3.5L V6 engine and 6-speed automatic transition. Step on the gas and it moves! The speed freak in me however would prefer the 300+ HP found in the Sports Package. Gas mileage is good with an advertised 27 mpg highway. I find that I get around 20-22 mpg driving around town at avg. speeds in the upper-30 mph range.

OVERALL IMPRESSIONS
I find myself excited to drive this car, and that's important for me. A car has to 'inspire' me , and this one does the trick. Being a new model, it gets prolonged stares from people as they try to figure out what it's all about.

I feel it has a great blend of practicality and sportiness. For the triathlete, it has ample room to grab a few friends from the tri - club and load up with bikes and accessories for a road trip. For everyday driving, it's easy on eyes, offers good fuel economy, fun to drive and with the SYNC technology and entertainment package, convenient in every way.

Pros: Bold styling, incredible technology, quick, good fuel economy, price for value
Cons: Somewhat numb steering, use of cheap plastic in doors
Price range: $27,700 - $45,000

I think Ford has done a fantastic job with the new EDGE and recommend you at least give one a test drive if you're in the market for a new car in the crossover category. I've had my eye on a new X5 now for sometime, but the EDGE could very well be "The Ultimate Triathlon Machine" in terms of practicality, technology, performance and most importantly, overall value.

Train Safe,
Coach Troy

Coach Troy Jacobson is the Head Tri Coach of Life Time Fitness (NYSE: LTM), the Official coach of IRONMAN and the coach of the Ford Training Team. Learn more at www.coachtroy.com

SUPPORT THOSE WHO SUPPORT YOUR SPORT! Visit mid-west FORD Dealer, Bill Walsh Automotive. Test drive a new Ford Edge!

Coach Troy's Training Tip | Test Yourself for Better Results!

2011-06-06T21:57:00.000-07:00

"What gets measured, matters." This holds true for most things in life, from your performance in grade school (no one wanted an 'f' on their report card!) to being held accountable for your sales numbers at the end of the month at the workplace. It's even true for competitive athletes as they strive for higher levels of speed and endurance ... measuring progress and reassessing training parameters periodically is important!

Measurements pertaining to fitness can be taken by simple means or done in complex, hi-tech laboratory settings... it's up to the athlete. I recommend finding a reputable Human Performance Lab nearby (Life Time Fitness has them) and subjecting yourself to a little bit of torture at the hands of the guy or girl in the lab coat, at least once a year. If that's not feasible, consider a simple 'field test' or 'time trial' on the roads or indoors (Trainer or Treadmill) to give you some type of idea of where your fitness now stands. (We have a great bike test, Spinervals 27.0, as well as some training zone calculators available for your use by clicking HERE). And last but certainly not least, a good hard race on a familiar course always gives you the best indication of how you're progressing, as well as 'real life' training zone data! (for example, a local 5K or 10K).

One little caveat... remember that all of the fancy V02max testing, hi-tech measuring devices and data crunching in the world can't take the place of your gut and the need to listen to your body. Occasional testing and using the data is just another useful tool in the tool box, if used effectively.

In any case, test yourself (and record results) consistently every 4-8 weeks throughout the season in order to monitor your progress and maximize your performance on the race course!

Train smart,
Coach Troy
www.coachtroy.com

A former pro triathlete and now competing as an elite Masters, Coach Troy has been coaching triathletes since 1992, is the head Tri-Coach of Life Time Fitness and the Official Coach of IRONMAN. Learn more at www.coachtroy.com

Long Distance Tri-Training Tip | "MUST DO" Interval Sessions to Avoid the Rut

2011-05-30T07:44:00.000-07:00

While training for long course triathlon competition, falling into a training rut can be easy to do. Long, steady-state aerobic endurance workouts in the saddle or on the run become monotonous both mentally and physically, and after awhile, motivation wanes as you ask yourself, "do I have to do yet another 3-hour bike ride?".

Building your endurance with extended moderate intensity workouts is important. These sessions build stamina and metabolic efficiency, while also preparing your brain for the demands of an arduous day long race experience. However, too much of a good thing can backfire on you, as some athletes discover with too many consecutive long steady-state training workouts. It's important to mix it up and keep the body guessing and adapting to new levels of training stress.

This is why interval training should be an integral part of your weekly long distance tri-training plan, if even in small doses. Not only will going hard shake things up and give you much needed variety from monotonous, steady-state training, it'll also target key energy systems and recruit muscle fibers/motor units necessary to boost fitness to the next level. The good news is that an almost endless number of interval sets can be created. Here below are examples of a swim, cycling and running interval session I have found to be effective for long-course athletes, when performed once every seven to ten days in the 10-weeks before race day. You can also find several other free workout ideas by clicking HERE.

Swim Workout Description
(Note: 100 base pace is the interval you can hold when swimming moderately hard/ consistent for a set of 10x100's.)

Warm up 200-300 yards (or Meters) Freestyle
Drill Set: 6 x 75 (25 right arm, 25 left arm, 25 swim) @ 10 sec. rest
3 x 50 kick (25 front / scull, 25 back / arms over head) @ 10 sec. rest
Main Set: 6 x 200 (at 100 base pace)
3 x 50 fast @ 30 sec rest
3 x 25 sprint @ 30 sec rest
Cool down 200

Bike Workout Description
(Note: This workout can be done on a flat or rolling stretch of road but is best performed on the trainer when using a heart rate monitor or power meter.)

Warm up 10-15 minutes easy, 3 x 30 sec. 'openers' @ 30 sec. rest
Main Set: 3 x 2 min. tempo (95-100% of Lactate Threshold Heart Rate) @ 1 min. rest
1 min. recovery spin
3 x 90 sec. tempo (95-105% of LTHR) @ 45 sec rest
2 min. recovery spin
3 x 60 sec. hard (100-110% of LTHR) @ 30 sec rest
Cool down for 10-15 minutes easy

Running Workout Description
(Note: You can do this workout on a flat or rolling section of road, on the track or on the treadmill.)

Warm up jogging for 5-10 minutes easy. Perform some dynamic stretches, then jog and perform 3 x 30 sec. striders @ 30 sec. rest
Main Set: 4 x 90 sec. (5K race pace) @ 30 sec. rest (jog easy)
Jog easy for 2 minutes.
4 x 1 min. fast (10-15 sec. faster than 5K pace) @ 1 min. rest (jog easy)
Cool down 5-10 minutes easy

Hit the turbo switch weekly with a dose of interval training and you'll take your performance to the next level by avoiding the rut associated with long-distance endurance training!

Train smart,
Coach Troy

Coach Troy is the Official Coach of IRONMAN and the Head Tri Coach of LIFE TIME FITNESS. For more free sample workouts, click HERE or visit www.coachtroy.com. And to learn about the leading indoor training video collection of cycling and running workouts, go to www.spinervals.com

Self Awareness | Key to Tri Success

2011-05-23T21:41:00.000-07:00

What's a primary difference between the experienced triathlete and the newbie? A keen and highly develop sense of self-awareness. It's that intangible quality that's critical to success in long distance endurance sports events that often times makes or breaks a result.

Self awareness is trainable, just like lactate threshold. And just like training other components of fitness, developing a highly tuned sense of self awareness takes practice and patience.

Now with modern training technology, you can monitor every fitness metric and analyze it to death with sophisticated software. While this data crunching is effective (if used properly) and plays an important role in learning more about how your engine runs, it's still important to not overlook signs that your body is plainly communicating to you... signs of fatigue, over use, burn out and just plain 'blah'.

The self-aware athlete is the one who notices the twinge of discomfort in the calf while warming up for a track workout and decides to go easy with a zone 2 aerobic run workout instead, and then stretches and rolls it out post workout. She's the athlete who notices a change in appetite and increases or decreases caloric intake to meet daily energy demands from training. And on race day, she's the athlete who knows how best to 'burn through her matches' to suit the distance and difficulty of the race course and conditions.

Self awareness is a key component to success in triathlon and all endurance sports. Listen to what your body is telling you regardless of what's on your training schedule that day or showing up on your power meter. It's usually right on task.

Train smart,
Coach Troy
www.coachtroy.com

Insanity... Redefined. The Leadman Tri EPIC 250

2011-05-16T09:55:00.000-07:00

"The greatest failure is the failure to try."

- William Ward

(American Writer, 1921-1994)

Inaugural Leadman Tri EPIC 250 Trophy

Triathlon is a tough sport, no matter what the distance, and Ironman Hawaii has become the standard measure for extreme, one-day endurance sport challenges. Now, there's a new kid on the block that takes the cake as the ultimate one-day ultra-distance race in which only the toughest survive to cross the finish line.... The Leadman Epic 250 (5K swim, 223K bike, 22K run). This is a story of my personal experiences at the inaugural event that took place in the Nevada desert on May 15th, 2011.

I'm not 'green' when it comes to ultra-distance racing. I did my first Ironman-distance race in 1990, the brutally hilly Lake Sunapee Ultra Distance Triathlon in New Hampshire. So hilly was this race in fact that the run finished at a ski resort. My second Ironman - distance was Ironman Hawaii in 1991. The event lived up to it's reputation with the heat and the extreme winds providing the challenge, along with the long gradual 'false flats'. Baking under the sun on the lava fields of Kona in the Natural Energy Lab portion of the run will always give me nightmares. I've done Ironman Kona 7-times to this point.

In 2001, I did a short lived race called the Mohican Pineman, in Ohio. This small Ironman distance event included the most challenging bike leg I've ever experienced in an ultra-distance tri. The hills were steep and non-forgiving. It's no wonder this race disappeared... it was just too hard.

Overall, I've competed at a fairly high level in 15 Ironman-distance events in my 20+ yr. career and in over 25 "half distance" races. To date, I've never experienced an event as challenging as the Leadman Epic 250.

The concept is interesting, conceived by the Athletic Events Division at Life Time Fitness. That is, create a one-day event in which just making it to the finish line is the primary goal for most people, focusing on the swim and bike legs and without the demands placed on the body of running a marathon. It makes sense, because as anyone who trains for Ironman or marathons can attest to, your always walking that tight rope of injury. This is especially the case for the typical ultra-distance endurance sport athlete who tends to be a little more 'mature', in their late 30's, 40's and 50's. Now that you have some of the background, let's get into race specifics.

Swim start area, Lake Mead.

The host hotel and event registration was located about 30 minutes (Green Valley Resort) from the race site near Boulder City. The night before the race, everyone gathered at the pre-race party at a restaurant near the hotel and enjoyed a carbo loading dinner of pastas and potatos. Pros and age groupers alike attended the dinner. Tri-Industry vets including Dan Empfield of Slowtwitch.com fame, Jan Caille (Race Director of the Chicago Triathlon) and Seton Claggett, owner of Trisports.com were there as well (Dan and Seton did the half and full distance, respectively). The mood was light, calm and enjoyable. After all... we were all part of this new experience, and it felt more like and event than it did a race.

The race started at 6 am on Saturday morning at Boulder Beach in Lake Mead. With only 49 hardy souls competing in this first - ever event (Full, Half and Relay's combined), the atmosphere was very relaxed. The transition area included astro-turf and chairs in the changing tents for each athlete. The race announcer was Jerry McNeil, an encyclopedia of athlete information, and he did a great job of adding color to the race commentary. The pro list included Ironman Champion, Jordan Rapp, one of the top cyclists in the sport, as well as Matt Lieto. On the women's side, Hillary Biscay and Shanna Armstrong, both former Hawaii Ultraman competitors/winners, were there as well as upstart and top IM 70.3 racer, Angela Naeth and veteran Ironman distance pro, Tara Norton.

The swim began with a mass start of all athletes in both the half and full distance. The views of the mountains were breathtaking as the sun was slowing rising, and after the playing of the National Anthem, a calm filled the air as we all felt that we were about to do something special. The canon fired.

Exiting the water.

The lake was calm with water temps around 68 degrees, perfect for a long sleeve wetsuit. The swim course, dictated by the National Parks folks, was complicated with several turns (almost like a 'Z') and included two loops for the full distance athletes in which you had to exit the water after the first loop for a quick 'medical check' in which they asked how you were feeling before you jumped back into the water. I exited the water after the first 1.55K (just over 1.5 miles) in around 40 minutes. I felt ok, but knowing that my typical swim workout is only around 1250 yds (or about 20 minutes), I was a little bit concerned about my stamina for the second loop. I just focused on staying with a good rhythm and tried to maintain my form and must say that I was both pleasantly surprised and happy to exit the water in just over 1 hr 22 minutes.

T1. 138 miles to go!

In the changing tent for the swim to bike, I took my time and put on socks, cooling arm sleeves sunblock. It was going to be a long day of cycling, so it didn't make sense to be too hurried. I hopped on the bike and started out of transition up to the main road out of the park... a hard climb to start after a 3.1 mile swim! I had my new SRM powermeter and JOULE computer installed on the bike, but it wasn't working properly. I could see only my watts, and I was at 300-320, so I immediately dialed it back to a more modest 250 watts. 139 miles (some people measure 142 miles at the end of the bike) was a lonngggg way to ride.... something I've never done in training or a race! My strategy... have patience... be smart... don't die.

I started eating and drinking immediately on the bike because the energy required for a 5K tempo swim is considerable. Knowing that I've struggled with cramping in the past, I had over 30 MetaSalt capsules with me, as well as several bars and gels stuffed in my jersey pockets.

The bike course was beautiful with mostly smoothly paved roads and started off with a slight tailwind in the 'cool' morning as the temps hovered in the upper 70's. I didn't get a chance to pre-ride the course, but I had heard rumors of the long flowing climbs and descents. I monitored my output during the gradual climbs using my perceived effort and my power meter... keeping it dialed back below 280 watts and with my cadence in the mid-80 range.

The bike course was very lonely and challenged your ability to stay focused on this long day. With so few competitors and with such a tough terrain, things spread out very quickly. Aid stations were a welcomed site every 15 miles or so, as were the USAT Race Officials on their scooters, as well as the race photogs and the few spectators who went out on the bike course to see their athletes race. Long descents at 35 mph flowed into equally long climbs at 15 mph. The day was heating up and the winds were starting to pick up as we headed north to the Valley of Fire.

At around mile 60 and now over 4.5 hours into the race, the layers start getting peeled off slowly and surely. What started out as having high energy and being in a good mood starts to nose dive slowly as the blood sugar destabilizes, the heat picks up and your body becomes generally uncomfortable at all levels. That, plus knowing that you're not even half way through the bike plays games with your mind. It's time to start digging into your 'suitcase of courage' at this point.

As I enter the Valley of Fire (A state park), I'm so impressed with the beauty of my surroundings but focused on my 'gauges' and keeping myself together. The first significant climb is about 1/4 mile long at around a 16% grade. I stood to climb as my worn down quads (and very sore knees) barked at me with huge loads of lactic acid burn. I was burning my matches, and still had many more miles to go in the Valley of Fire with these short but steep climbs before the turnaround. I saw Jordan Rapp in the lead heading back at this point and was extremely impressed with his riding abilities. Matt Lieto was not too far behind him at this point, but looked a little tweaked (he ended up dropping out due to 'exhaustion').

Once out of the Valley of Fire (thank you Lord!), it was back to the gradual false flats and extended climbs. Unfortunately, the course profile had us going uphill more on the way back... into a stiff headwind! You see, the slight tailwind in the morning had increased intensity as the day wore on and began blowing steadily stronger and gusting. I was grinding the uphills in my small ring / 25 going 12 mph and going downhill at times only slightly faster. Life was not good, especially with a disk wheel as the bike was all over the place.

Temperatures were riding into the mid-90's and I started feeling twinges of cramps starting to happen in my inner quads. I'd been following my electrolyte and nutrition regimen pretty close to plan, consuming my metasalt capsules like Pez and drinking as much as possible, and was frustrated by my body starting to let me down. I noticed that whenever my power crept over 270 watts on the climbs, I'd start to feel the 'twinge' of a cramp coming on... so I kept my climbing power in the 250 watt range to play it safe. Turned out to be a smart move.

As the winds picked up even more, I hit mile marker 100 on the bike. It was sort of a sinking feeling knowing that there was another 40 or so miles of suffering to endure before hitting the run. At mile marker 110, I thought that the Ironman bike would be over in a couple miles. I hit the 112 mile point in over 5 hours 30 min... my PR on the bike at Ironman Canada, a mountainous course, is 4hrs 45min. Ugh. The biggest fear I had was going into full-on cramp mode and once your in it, it's hard to escape. I was riding with that fear the rest of the way and slamming 3 metasalts at a time every 15-20 minutes, hoping to keep my shit together until the run.

T2. Glad that's over with!

Once I hit mile 130, I was just pissed off. The wearing down of the day's effort was taking it's toll on me and as anyone who does this stuff knows, you get irritable and a little angry. I was mad at the wind, the heat, my bike, my legs, the race director for creating this god-aweful bike course and the VP of Athletic Events at LTF, Ken, for 'suggesting' that I do this damn race. :) I kept it steady and tried to remain focused on my cadence. I finally hit the bike to run transition with a 7 hrs 14 minutes (19.1 mph) bike split. Get me off this f'ing bike!

I was stiff and my knees hurt so much. I felt my age and wondered how I was going to run 14 miles. I sat in the transition tent and the volunteer did a great job helping me get my run gear on. I shuffled out of the tent and my left knee forced me to limp/jog out of transition. I wasn't going to quit, so I wondered if this run would cause me long term damage to my knee. (My years of playing football and wrestling as a kid through college and then my years of triathlon racing/training have taken their toll on my joints). Who cares, I thought..."this is Leadman and it's about persevering and getting to the finish line at ALMOST any cost." The first part of the run out of transition was uphill and about 1/2 mile, similar to the old start out of T2 at the Kona Surf in Kona... for any of you who remember that. Not fun and I shuffled slowly.

Limping out on the uphill shuffle to Boulder
City

Once up the hill, you go onto a path for the point to point run that ends at the finish line in Boulder City. Again, to add insult to injury at this point, the wind was a headwind as you ran up this gradual uphill grade. It wasn't super steep, perhaps only 2-4%, but at that time of the day and with so many hours of swimming and cycling in your legs, the effort was significant. I stopped at the aid stations to take my time and drink while taking my metasalt capsules. I was so crusty with dried salt, it was unbelievable to me. Fortunately, the cramping situation was still under control.

The run wound up to the Hoover Dam area as we ran through the tunnels on the rocky trail of the out and back portion. The views were spectacular, when I took a second to enjoy them periodically. After over 8 hours of racing in the heat and wind, I finally had to stop and pee. NOT GOOD! Despite my efforts to consume upwards of 50-60 fl oz / hr on the bike , I was sooo dehydrated. The dryness of the desert and the winds suck the moisture out of you like as vacuum. It's incredible.

Once back on the pavement and concrete, we continued to wind our way uphill to Boulder City. The uphill grade and the headwind was relentless and it was difficult to really stride out... I'll call it the Leadman shuffle, as it was more of that than a run. At mile 13, you could look up and start to see the area of the finish line. Unfortunately, it was up a hill that I thought was just a cruel joke placed there by the race directors and that someone would come up to me and say, "Just kidding! You don't have to run up there... run down this hill instead!". Nope, most of the final mile was uphill, damn them! I continued to shuffle. My run time, 1:52:31 (8:12 min./mile)

I crossed the finish line in 10 hrs 33 min 24 sec, good for 3rd overall. It was the hardest race I've done in my life in terms of course terrain and the elements.

Stick a fork in me... I'm done!

I want to thank my girlfriend Jen, for her unconditional support throughout the day and during my training. I wouldn't have attempted it without her being there. I also want to thank Chuck (aka Chuckie "V"), a fellow pro competitor from the 90's who raced head to head with me on many occasions, for his support on the course as he cheered for his athlete and winner of the female div. (And 2nd OA), pro Angela Naeth. Finally, I want to congratulate everyone who had the guts to take on the Leadman on short notice (the race was announced about 8-weeks ago!), and especially those who crossed the finish line. It was an EPIC Day. Congratulations!

I'm so proud to be a LEADMAN now. It's a new badge of courage that everyone passionate and dedicated to the sport of triathlon must have on their list of accomplishments. I hope that you become one someday too.

Best wishes,

Coach Troy

Dried salt on back and shorts at finish line.

For photos, complete race results and other information, visit www.leadmantri.com

Ironman Training Tip | 10 Weeks until Race Day!

2011-05-02T21:48:00.000-07:00

Training for an Ironman is really a year-round process. The best athletes commit several years to perfecting their 'craft' before reaching their true potential. Long course endurance athletes need to develop their physiology to handle the stresses of training and racing the Ironman (or other long distance tri's) and it takes time and patience.

In this short video, I talk to my athletes as if they are 10-weeks from race day and discuss the need to develop a consistent weekly pattern of training, as well as to monitor themselves carefully for signs of over reaching and over training. It's a delicate balance between pushing to achieve your potential and getting sick and injured. Sometimes, it's better to toe the line healthy and slightly undertrained than to be on the edge and overcooked!

I hope that you can use this tip and the many others out there that we offer when navigating the rough waters of Ironman distance training and racing. If you'd like more information about my affordable 16-Week Ironman Distance and 70.3 Training plans leveraging the TrainingPeaks coaching platform, click here. Feel free to email me your ideas, fears or thoughts at troy@coachtroy.com.

Train safe and Train smart,

- Troy
www.coachtroy.com

My INCREDIBLE F-16 Fighter Jet Flight Experience!

2011-04-13T10:30:00.000-07:00

WOW! That's all I have to say to sum up my experience of flying in the F-16 Fighter Jet today, 4/12/11. Actually, I would have to add about 1000 exclamation points to truly describe the intensity of the experience, but I'll spare you and just say, WOW!

Col. "Bones" Dennee, Col. "Wizard" Dick
Coach "Tin Man" Jacobson

I don't really know where to start. Truth be told, my brain is a little bit fuzzy and I'm still pinching myself to make sure I'm awake and didn't dream what transpired today. I am so humbled, honored and grateful to have been given this special, once-in-a-lifetime opportunity, it's difficult to describe in words. I also take comfort in knowing that our country is being protected by the brave men and women who comprise our military, and in this particular case, the Air Force National Guard. The quality and professionalism of the individuals I had contact with over the past two days was exemplary, and this is a result of the stellar leadership at the Base.

Sleep was difficult to come by the night before the flight. I felt like a little kid waiting for Santa Claus to come or a big kid getting ready for the gun to go off for the start of Ironman Kona. I woke up a couple times during the night and sprang out of bed at 5 am to get the day rolling.

Pre-flight briefing.
Col. "Wizard" Dick (Front)
1st Lt. "Slash" Struck

Bananas... the word is to eat them for breakfast because they 'taste the same coming back up." I decided to stick with bland foods since I knew, based on my history of motion sickness since I was a kid, I'd be puking at some point. I had some saltine crackers, ginger snap cookies (settles the stomach) and some Mojo Bar. I had a cup of coffee too...since I didn't want to get too far off my normal morning routine. I momentarily entertained the thought of a shot of Tequila to take the edge off... but thankfully avoided that fleeting temptation.

Suited up and nervous as hell!

I met 1st Lt. "Slash" Struck at the main gate of the 162 FW, Tucson ANG at 7:00 am. At 7:40 am, a pre-flight briefing was scheduled with Vice Commander Col. Dick, "Wizard", the fighter pilot taking me on the flight. He went over the flight agenda, the areas we'd fly over, the maneuvers we'd do and the in's and out's of what to expect in the F-16 Fighter Jet. Wizard had been flying jets and other aircraft for over 25 years and has seen his fair share of combat and it was quickly apparent that he knew his stuff like the true professional he is. He was engaging and a little sarcastic and did a great job of putting my mind at ease regarding motion sickness and what it would feel like to 'pull G's'. He mentioned how he'd even get at little queasy sometimes flying with students when he didn't have control of the plane, and would need to take the controls for a minute and 'drive' until the nausea settled. It made me feel a little better knowing that even the top guns can get a little air sick!

After the briefing, we suited up. This included the standard Airmen jumpsuit, along with my "Anti-G" (anti gravity) suit and egress and hanging harness (eject seat and parachute harnesses). I had suited up the day before in training, so it was fairly easy to get dressed quickly. We gathered in a holding area before taking a cart ride out to the hangar area, and one of the officers said they were going to see if my fighter pilot handle was going to be 'Tin Man' or 'Iron Man'. Funny! :) I liked "Ice Man", but apparently that was already taken by some dude in a movie.

Driving out to the hangar.

As we rode the cart out to the planes, I checked to make sure my puke baggie was with me. In fact, I took two, just in case. They wear oxygen masks, so if you need to vomit, you must flick the mask off before let 'er rip. I practiced this a few times so I'd be an expert when the time came. Fortunately, they have a great air conditioning system in the plane, as well as the ability to set your O2 level to 100%, which makes you feel pretty good!

Once we got to the plane, Wizard took me around it to look over the exterior. What an incredibly powerful looking vehicle! Ours was not loaded with any weapons, since this was not a specific mission... but it was pretty cool to see where the machine guns peeked out, where the ballistic missles would hang and where the counter-measures (chafe and flares) would be. Next step ... get into the plane.

I was '2nd Seat' in the two seater, the one in the back. The guy in the front does the heavy lifting and i just get to take a ride. With that said, many of the plane's function's can be controlled from the back seat, including the steering, weapons activation and ejection. Cool.

Inspecting the plane before take off.

Once seated in the plane, which was a chore in and of itself, I got strapped in by the crew chief. There are about 6 points of contact with buckles to secure the harness, plus the Anti -G Suit hose, the comm and the O2 hose. In front of me were two screens, a radar screen and one that showed the horizon, altitude and the level of the plane (among other things). If any man out there wants to boost their testosterone production naturally, sit in a F-16 Jet for the first time, knowing you're about to take off in a few minutes!

Wizard then got buckled in and went through a series of tests and other protocol with ground control. Once this was over with, he told me to keep everything close as he lowered the canopy and fired up the jet engine. Seriously, this was an incredible moment. I check again to see where my barf bags were.

We taxied out onto the runway at Tucson International Airport, which is shared with the Tucson ANG. The ANG hangar has about 60-70 jets at an given time, quite an impressive sight. It was surreal sitting out there on the runway with a clear 360 degree view practically on a crystal clear, sunny day, watching the commercial airliners like Southwest and Frontier take off and land. We waited for about 15 minutes on the tarmac before being given the green light. Interestingly, our GPS system was not working due to recent upgrade which must not have booted up properly. Great. Wizard didn't seem concerned, so neither was I!

Getting situated in the cockpit.

We taxied to the runway and Wizard said, "Here we go.". He must have punched the afterburners because in less than 3 seconds were went from 0-160 miles per hour on the runway and then, UP. We climbed to 7000 ft in a matter of seconds and I was amazed at how smooth the ride was so far. The plane was so solid. I looked out of the canopy bubble window and could see so much of the desert and mountains surrounding Tucson, it was like looking at a google map. Incredible. If you want to get an idea of what i experienced first hand, go to youtube and search for F-16 flight videos.

Once we got to the designated 'training zone' where the fighter jets practice maneuvers near Green Valley and Kitts Peak, Wizard asked if I was ready for some fun. Part of me wanted to say, "nah, let's just cruise steady like this and sight see" but the other part of me needed to experience some 'acro' (acrobatics). So, here ..... we ...... go!

Wizard was awesome. First of all, he could have turned me into a pile of green mush in that back seat if he wanted to. Instead, he told me what maneuver he was going to attempt each time and guided me in how to 'handle it'. Our first adventure into the unknown was to pull some G's. A "G" is measured compared to the force of gravity on the earth. Basically, on earth, we are at 1 G. If your head weighs 10 lbs, it feels like 10 lbs. In high performance jets undergoing maneuvers, G's can increase. Therefore, at 5 G's your 10 pound head feels like a 50 pound head. Also, if you're unable to keep the blood in your brain, you can experience tunnel vision when pulling G's and eventually even lose consciousness, known as Gravity Induced Loss of Consciousness (GLOC). Not good if you're driving the $25 Million dollar jet!

Getting ready to taxi.

In training the day before, I was taught how to do the G-Strain. Basically, the idea is that you need to flex/tense up your core and lower body in order to push blood up to your brain, or else you can pass out. The Anti-G suit straps mostly around your legs and is almost like compression wear. When you pull G's in the plane, air bladders in the suit automatically inflate, helping you push blood back up into the upper body. I like the way the nurse during my medical exam explained how to G-Strain the best. She said, "pretend you are taking a number '2', with all of your might". Got it.

The first maneuver was a bank to the left at 3 G's. Wizard instructed me to watch look to the left and then he started turning the plane that way. I was looking straight down at the ground below and could feel myself being pressed into the seat. Unbelievable! That was the first time I had ever felt the impact of increased gravity.

He leveled out and allowed me to 'recover'. I was hoping I didn't overdo my G-strain (ha ha) ;). The next one he said, was going to be around 4 G's. Wow! That was intense! I flexed every muscle in my body as hard as I could and felt like I had an elephant sitting on my head. Intense!

Next one was for 5-6 G's. Holy Crap! That was nuts!! It seemed like it took minutes, but I'm sure it took only seconds to go through that maneuver. Incredible. Now, the real incredible thing is that pilots in dogfights or other missions will endure constant bouts of 6-9 G's in an hour (or longer) sortie. Now that I've experienced the stress and the physically demanding nature of enduring a few G's, I can tell you first hand that these pilots are super fit! I can only imagine how wasted they must feel after a long mission or battle, incredible! Makes us 'Ironman' athletes look like wimps.

I was feeling ok, but could feel a little nausea starting to settle in. No worries, we had some more acro to do! Next up, a loop. Huh? How is this large plane going to do a loop?! Wizard asked me if I was ready and I sheepishly (yeah, I admit it) said yes. Afterburners fired, speed up and he pulled up on the stick and we're flying straight up in the freakin sky like a rocket blasting off!! F'me!!!! Then we go over on our backs and I'm looking at the freakin' ground below upside down from 17,000 ft!!! Then, we're over the top of the loop and speeding nose first towards the ground!!! That was incredible! I had to catch my breath after that one. Wow!

Finally, we did a series of rolls. That included a combo of feeling some minor G's and going upside down again. What a thrill. I can't describe any of these experiences in words and do them justice.

After that series of acro, we head over Mt. Lemmon, which is incredible. We're only a few thousand feet above the mountain and I can see the road that I've cycled up so many times, wind up the mountain side to the town of Summer Haven, where snow is still on the ground (9,500 ft). Over the mountain, I can see where my community of Oro Valley sprawls at the base of the Catalina's on the West side. Incredible.

We continue towards Globe, due east of Phoenix. Then we go towards Mt. Graham (home of the observatory), the highest peak in AZ at 10,720 Ft. , near the town of Safford. It was incredible to see these various landmarks so close from the air as the F-16 could get within 1500 ft. of the ground (closer if not for regulations).

Then, Wizard gave me the controls to steer (fly) the plane. I took them, but was hesitant as I couldn't see directly in front of me. I used the altitude monitor to stay straight and steady at between 13 and 14,000 ft. as Wizard controlled the speed (and probably had his hand on the stick had I made an rookie mistakes with his $25 Million dollar jet!). I did some subtle turns near the mountain, which was a little bit nerve racking. The plane was so sensitive to the slightest adjustment with the stick, it was incredible. I can see why people want to make a career out of flying these jets. Wow.

Then, before we left that area and headed back home, Wizard told me to do a loop. I said, 'huh?!' This was way outside of my comfort zone, but he insisted it was ok. So, as he coached me on how hard to pull back on the stick, I did a loop in the F-16 and we pulled 6.5 G's! Holy smoke, I almost crapped my flight suit with that one. That had to be one of the coolest, most unbelievable things I've ever done or will ever do in my entire life!! My heart rate was probably around 180 bpm, sitting down, and I was sweating as if I was running a marathon in 100 degree heat. I then proceeded to puke, for the first time during the flight. :)

We were getting low on fuel and towards the end of our flight, so Wizard radioed ground control to return us to the base. On the way back in, he did a super cool banking maneuver before nailing a perfect landing. I was drenched with sweat and happy and sad at the same time to be finished with my F-16 flight experience.

Made it back to earth!
Me (right) and Wizard - Top Gun Fighter Pilot

Once we got back to the hangar, Colonel "Bones" Dennee, the Commander, greeted us and we took some pictures in front of the jet. I cleverly hid my zip lock puke bag in my leg pocket, concealing the evidence. :) Of course, Wizard knew he 'got me' in flight when I turn off the comm. so he couldn't hear me blow chunks. We headed back to the main building on the base and after going over the highlights of he flight, said our good-byes.

I want to thank everyone involved with making this incredible, once in a lifetime experience come true. Lt. "SLASH" Struck, Lt. "EMC" Hammerbeck and Capt. "PIPES" Stimpson were my main points of contact during the process. A special thanks goes to Vice Commander Col. "Wizard" Dick, Wing Commander Col. "Bones" Dennee and Brig. General Vollmecke, ANG USAF. I'm certain I'm missing some of the many folks who were involved with making this voyage happen, like 'TinkerBell', the nice lady who helped coordinate the flight process. The professionalism, attention to detail and focus were second to none and it should give all U.S. citizens comfort in knowing that our military is lead by individuals of such high standards. My 'peek behind the curtain' just reinforced that sentiment all the more. This is one of the many reasons that we've donated several thousand dollars worth of Spinervals video products to our troops stationed overseas, as well as support great causes with cash donations like Team 4-Mil, benefitting the Wound Warrior Project, over the past dozen or so years. For more information about the ANG AFRC Command Test Center and the leadership of the unit, visit HERE. Please join me in supporting the men and women of our armed forces.

As for me, flying a commercial airline will NEVER be the same.

Train smart,

- Troy

F-16 Flight Prep

2011-04-11T14:51:00.000-07:00

Tomorrow is one of the scariest and most exciting days of my life. I get to take a ride in an F-16 Fighter Jet! Today was pre-flight prep and training, including getting fit with my flight suit and going through 'egress training' (i.e. how to eject from the cockpit).

This morning I had to go through a medical clearance exam at Davis-Monthan Airforce Base. The Lt. who escorted me to the doctor's office was fantastic (as has everyone been in this process)... very professional with a good sense of humor. He's hopeful to be a fighter pilot someday. The nurse was great too and also had a great sense of humor. I almost felt like people were looking at me and thinking, "you poor S.O.B. ... you have NO idea what you're getting in to.". I must have heard from 5 different people to eat bananas in the morning since they taste the same coming back us as they did going down. Nice.

After medical, we went to the Jet hangar area where I had the honor to meet the wing commander and the pilot who'll be flying the fighter. I hope he liked me... my life is in his hands tomorrow, literally. I hear the pilots have little side bets with each other for 'incentive flights' like mine, especially with civilians, to see how long it'll take them to get us to throw up and/or pass out. Nice. I'll be quick with both, i'm sure!

Next was to get fit for my flight suit, helmet and harness, followed by egress training in a cockpit simulator. The seat can eject the rider 300 ft in the air and deploy a parachute all within 1.8 seconds, incredible! I hope I won't need to use my new ejection skills.

I am extremely excited but also equally as nervous. You see...I'm not a big fan of roller coasters and when turbulence starts to hit a commercial flight I'm on, I get a little green. Tomorrow , for me, is like taking on my biggest demon.... kinda like doing the Leadville 100 Mtb. race again. ;) I hope my dramamine and ginger cookies do the trick.

Wish me luck and please send me positive mojo! I'll update my blog again after the flight... If I survive. :)

Troy

New Video Project: 10 Weeks to Ironman | Training Tips

2011-03-23T14:33:00.000-07:00

This is a new video project we're working on and starting taping last week... a compilation of Ironman distance training and racing tips to be used each week during the final 10 weeks prior to race day. Used in conjunction with a systematic training plan (found here or elsewhere), each week will serve as a reminder of what your focus should be along with other issues to think about and consider in preparation for your Ironman race.

I'll be posting several sample rough drafts as we edit each segment. I hope that you find them to be helpful as you get ready for your big day.

Train smart,

Coach Troy
www.coachtroy.com

Smart Run Techniques for Faster Times

2011-03-21T22:32:00.000-07:00

QUESTION FOR THE COACH: Most people I train with say that 180 strides per minute is the optimum stride rate while running long distances. Whenever I check my cadence I'm usually between 150-160, and I've had trouble finishing off the final miles of my marathons strong. I'm wondering if my cadence might be what's holding me back and what I can do to pick it up. A few guys have recommended plyometrics and water jogging -- do you think that would help?

COACH'S RESPONSE:

This is a great question and addresses a very important issue for the triathlete when it comes to the run leg (especially long course racing) and that’s the overall economy and efficiency of their running form.

Unlike ‘open’ running races, triathlon runs are done on tired legs with waning energy reserves. Even the best triathletes in the world, who are running 2:41-2:50’s (Male) and 2:53-3:00’s (Women) marathons at Ironman are well off their potential open marathon times due to this fact. Foot strike, posture, arm swing and stride rate are all factors when it comes to one’s running economy and their importance is magnified when running off the bike in a triathlon. As you improve each of these technique variables, you’ll be able to run faster while using less energy.

Stride rate is of particular importance because it’s indicative of one’s overall running form. Athletes with ‘loping’ running styles tend to have a lower foot strike frequency, taking longer strides and tend to get more ‘air’ (bounding) between each footstrike meaning more energy is going vertically as opposed to horizontally.

On the other hand, athletes with higher foot strike frequency in that 180 +/- range, tend to be more forefoot strike oriented with greater horizontal velocity (as opposed to vertical bounding), take shorter strides and have better posture. Ultimately, their more efficient form yields faster overall running spilts on fatigued legs.

There are several ways in which to improve your running cadence. National Run Training Director for Life Time Fitness, Rebekah Mayer, recommends incorporating ‘stride outs’ into your running program once or twice per week. This involves warming up for 10-15 minutes, performing some dynamic stretches and run drills then doing a series of 6-12 100 Meter runs where you gradually build speed throughout each effort until your running at around 95% of your maximum speed while focused on executing perfect form. Another means to achieve a greater footstrike cadence is to run on a treadmill once or twice a week at your aerobic pace and to set your incline at 3-6%. Focus on taking shorter, quicker steps as you run uphill, counting your footstrikes and making a conscious effort to nail that 180 stride per minute range. Start with doing this for only a few minutes and progress to more as your technique improves.

Last but not least, anyone who does my Spinervals workouts knows that I’m a huge proponent of developing the ability to spin the pedals smoothly at a high cadence of 90-100 rpms. I believe, as do many other coaches, that your ability to spin quickly and smoothly on the bike translates to a higher, smoother and more efficient leg turnover on the run too.

Give these ideas a whirl, improve your footstrike cadence and you’ll likely run your Ironman marathon PR this season! And for more insights on how to run a faster Ironman marathon, read this article HERE.

Good Luck!

- Coach Troy

Troy Jacobson is the Official Coach of Ironman. A former pro in the 1990’s, he’s back to racing again as a Master’s athlete and set his marathon PR at 2010 IM AZ with a 2:59:55 incorporating the techniques described in this article. For more info, visit www.coachtroy.com

Training for The Leadman Tri Epic 250

2011-03-13T06:59:00.000-07:00

Ah, yes. The thrill and challenge of training for a long course endurance event. Will someone please knock some sense into me and stop me from doing this Leadman thing?! Just kidding. I think it's hard-wired into me since I did my first IM "distance" tri over 20+ years ago at the age of 20. Anyone remember the Lake Sunapee Ironman Distance Triathlon? What a great New Hampshire based race back in the late 1980s and early 1990's! Hilly and brutal, but great nonetheless. I won it overall in a time of 9 hrs 46 minutes along with a check for $1000, which I think I spent on beer when I got back to college the following week. That was back at a time when there were only a few 'ironman' races in the world and it was rare to see someone with an 'M-Dot' tatoo. My how times have changed!

So now I'm getting ready for this new challenge, the LeadmanTri in Vegas. I thought I'd share some of my training log notes with you for a peek behind the curtain. Please keep in mind that the way I train for an event is often times different compared to the way I might train someone else. In other words, "don't try this at home" and "do what I say, not what I do." ;)

Here goes (starting Mon. March 7th):

Monday: Bike 1 hr easy aerobic (zone 2), run 30 minutes aerobic (road, slightly rolling hills.), swim 1250 yds (technique and some paddles)
Tuesday: Bike 70 miles (approx 3.5 hrs) aerobic endurance ride, steady pace on road bike. Stretch cords, 4 x 25 reps
Wed: Swim 2500, Run 45 min., aerobic effort with 6 minutes of hard tempo (first 'hard' running since IMAZ last year)
Thurs: 1 hr easy spin (legs were sore from the run!), 30 min easy aerobic run, 1250 straight swim
Fri: Swim 2000 yds (got humbled by 'real swimmer' lapping me doing kick sets, yikes! ;)., 1.5 hr aerobic bike (first ride on tri bike since IM AZ. Felt awkward as expected, gotta tweak position.), 30 min. easy run
Sat: 3 hr aerobic bike (on tri bike, z2 and some z3 muscle endurance work. Bike is feeling better already), 4 mile easy aerobic run

I've been putting in regular 10-12 hour weeks all winter after IMAZ (working with some knee pain) so this was a bump up to around 15-16 hrs (including tomorrow, Sunday). I will likely peak at just around 16-18 hrs of training over the next couple of weeks with the cycling and tri camps coming to town.

Although I do have a general sense of weekly training volumes and what I want to accomplish, I do what I call "Intuitive Training". In other words, I listen to my body and train day to day according to how I'm feeling that day, but within the general parameters of my weekly goals. I have found that I'm no longer able to handle lots of high volume training days (100 mile bike rides tire me out and bore me to tears), and am most effective training as if I'm preparing for an Olympic distance race, even when doing longer stuff. I try to train almost every day of the week and let fatigue or work commitments (travel in particular) dictate when I take a day off from training. I also believe that success at triathlon is based on your year-round commitment to swimming, cycling and running and not simply on what you do in your build up for your 'big race'. Your 'aerobic base' is something you constantly need to build and maintain. Oh, and quality is key...but not too much of it, especially if you are an 'aging' athlete. I've found that 10-15 minutes of high intensity training in a workout (per sport) usually does the trick without wasting you or making you too sore to train the following day. Small but frequent doses.

So there you have it! For Leadman, I'll do a handful of 3-4 hr rides and perhaps, if my motivation and time allows, a 5-7 hr ride... but I doubt it. For the 3.1 mile swim at LM, I might work up to a 4000 yd workout to build confidence, but given my history of disliking swimming, I'll probably stick to my shorter sessions. I've found for myself that big workout days are not the key to successful long distance racing...rather, it's the cumulative effect of training day after day, week after week, month after month , etc followed by a long and disciplined taper.

I'll keep you posted on my progress as I tackle this season. I hope you glean a thing or two you can apply to your own training plan! And if you're interested in signing up for coaching with either me or one of my associate coaches, go to my website here.

Train smart,
Troy

Playing with Pain!

2011-03-08T06:54:00.000-08:00

Frozen peas on my bad knees for 10 minutes
after my run.

Ugh, does it ever seem like a chore just to get out of bed in the morning? What about standing up to get out of a low sitting chair? If you are a competitive athlete, you deal with the consequences of pushing your body beyond its normal limits everyday. For those of you with the attitude that you’d rather “wear out than rust out”, keep reading.

I grew up playing football. From the age of 10 through my freshman year in college, I spent the fall and winter months on the practice field and playing games. While many practices were focused on teaching the fundamentals of proper tackling and blocking techniques at ‘half speed’ (not full contact), most were at full speed with ‘live’ drills and scrimmages. Games were “all or nothing” physical confrontations with the other team’s players. And even though we were well protected with helmets and pads, minor injuries were a common and expected outcome of playing football. As a little kid, you learned quickly that you needed to ‘play with pain’ (minor pain, not serious injury) to gain the respect of your coaches and your teammates. The kids who couldn’t handle it either sat on the bench or were quick to quit football and join another sport. Mental toughness, focus, discipline and the importance of teamwork were attributes drilled into our little brains.

When I finally ended my football playing days after my freshman year in college at a Division II school, I jumped right into triathlon. I learned quickly that many of the same skills I had learned being a “hard-nosed” football player (a term used for being tough on the field) could be applied to the competitive triathlete. To race well, you need to drive yourself during training, tolerate various levels of physical discomfort and train when weather and other conditions are not ideal. (Who likes diving into that cold water for swim practice at 5 am or heading out for a cold, wet training run?). You also have to deal with a slew of aches and pains that might force a ‘normal’ personal to call-in sick and stay in bed all day. This is what I consider playing with pain… working through minor aches and discomforts in order to continue progressing your fitness to that next level. The question every triathlete driven to succeed needs to ask themselves is “how much pain is too much pain and when does pushing through pain actually create additional problems?”.

Unfortunately, there are no black and white answers to this question as it must be dealt with on an individual basis. To help arm you with bigger decision making muscles, I’ve asked for some feedback from Dr. Mark Klion, a multi-time Ironman finisher, Orthopedic Surgeon and creator of the BodyWorks MD Injury Prevention and Treatment DVD Series and Tony Schiller, a former pro and top Masters triathlete.

Let’s face facts; young athletes have it easy. You used to be a young athlete, so you know what I mean. They can load huge volumes of training on their bodies and adapt quickly with little or no repercussions. A young athlete can even get away with having poor technique and avoid injury, but this all changes as an athlete ages. As noted by Tony Schiller, older athletes (we’ll say 40+ for the sake of this article), don’t have that same luxury. Even though the aging athlete still thinks they are 10, 15 or 20 years younger and might even feel that way, their bodies tell a different tale (not to mention the mirror). As such is the case, the aging athlete must work harder to avoid injury by changing their perception of how much volume and intensity to incorporate into their plan while also focusing more on good biomechanics. Tony said, “... the biggest mindset change you (the aging Masters athlete) need to make is from a "volume-based" workout schedule or plan to a "recovery-based" workout plan. This goes against everything we've always done. You still can outline your ideal volume planner, but give it far more time to achieve than your past schedules allowed. Then humble yourself by not carrying it out in a pre-set schedule of days/weeks/months. Instead, let your body dictate its own schedule based on when it's recovered. In other words, the 100 mile ride you might have done while tired and sore at age 30 gets delayed as many extra days as are needed until your fatigue lessens and your energy returns.”

This is a great prescription for reducing your chance of incurring a debilitating and season ending injury. But what about the normal, day to day aches and pains that most every serious, hard training athlete must endure regardless of age? Using my own example, I am aware that every run I take can be the one where I land funny and tweak one of my (bad) knees or get an awkward strain in my hip. Post workouts, especially long or intense sessions are almost always followed by residual soreness in various areas of my body for the following 48-72 hours. How do we manage these consistent and minor, yet potentially devastating aches and pains?

Dr. Mark works with competitive athletes from various sports at all levels. One of his ‘red flags’ to look for is swelling in the injured area. Swelling indicates the surrounding tissues are damaged and likely requires immediate attention. In most cases, trying to ‘train through’ pain that causes swelling is a very bad idea and can only lead to further complications down the road. On the other hand, discomfort that lessens after warming up might be a sign that one can continue with their training, but only at a lower intensity and by taking precautions like running on a softer surface or spinning a lighter gear on the bike. It’s my experience, both as a coach and as an athlete dealing with discomfort from training, that most of these nagging “ouches” ebb and flow depending on the day and how hard the training has been over the past 48-72 hours. Following the good doctor’s advice, I have found that icing the affected area for 10-15 minutes several times a day (never applying ice directly to the skin!), elevating the limb, using compression technology, light post workout massage, strengthening the surrounding muscle groups through resistance training and taking ibuprofen as needed (or with a prescription from your physician to knock out inflammation) all keep the machinery in good working condition. And don't forget stretching for greater flexibility. A good pre and post workout stretching routine is a must for any serious athlete. (A topic for another article. In the meantime, check out our series of Flexibility Videos.)

Based on the valuable insights given by Dr. Mark and Tony, I suggest that all athletes look carefully at their training plan and make sure there are rest days and lower intensity ‘active recovery’ days scheduled throughout, and frequently. Also, especially in the case of the aging athlete, consider hitting your weekly training volume goals over a 10 or even 14-day period, rather than the typical 7-day cycle. Add an extra day or two of recovery training after a hard session. Train intuitively and don’t just finish a workout in order to be able to log the miles for the sake of logging miles. If you feel like you need a day (or few days) of rest, it’s probably because you do. And don’t over race. Listen to your body because it’s always going to tell you something.

Also, spend more time working not only on your conditioning, but on your technique in each sport. By doing so, you’ll improve your efficiency of movement and will use less energy to cover a given distance. This is especially important to the Ironman and other long distance endurance athletes. Remember, it’s not just about how big your engine is and how much horsepower you can produce … it’s how you use it, so developing better technique and efficiency is a key to success.

In summary, all competitive athletes must learn to deal with some level of pain and discomfort. This means ‘playing with pain’ much of the time. The smart athlete plays with pain, but also does everything possible to manage it and to minimize its negative consequences on their health and performance.

I want to thank Dr. Mark and Tony for their contributions to this blog. If you’re injured, were injured or are planning on becoming injured some day in the future, check out his line of DVDs at www.bodyworksmd.com. And if you’re a stud triathlete who lives in the upper mid-west, just know that if you’re beat by a man almost twice your age, it’s probably Tony. Learn more about him at www.tonyschiller.com

Good luck and train smart,

Coach Troy

www.coachtroy.com

LeadmanTri Epic 250 & IRONMAN

2011-03-04T17:58:00.000-08:00

The other day I registered for the Leadman Epic 250K Tri in Vegas in mid-May. Here's the link for any of you fellow type 'A's out there who wish to give it a shot, http://www.leadmantri.com/

As some of you know, I have worked for Life Time Fitness, a large publicly traded health club company (NYSE: LTM, www.lifetimefitness.com) going on 2.5-years now in the capacity of head triathlon coach. Life Time is run by a true visionary who seems to have a crystal ball when it comes to forecasting trends in the health and fitness industry. The LeadmanTri Life Time Epic 250 is his brainchild and promises to give long course endurance athletes an alternative to the very popular Ironman distance. We'll see over the next few years if the athletes 'vote with their feet' and give this new concept a shot. I feel that this new distance and the Ironman distance can compliment one another and together, bring even more athletes into the world of ultra distance triathlon racing.

What makes it unique compared to the ironman distance? The distance of this event includes a 5K Swim, 223K bike and a 22K run. For those of you rushing to the google metric conversion calculator (I did!), that's a 3.1 mile swim, 138.56 mile bike and a 13.67 mile run.

Let's analyze the potential race times for the pro Ironman distance athlete should they attempt to race the Leadman. By going through this drill, you'll start to see STRIKING similarities in the energy (and time) needed to complete both distances.

First, a 'good' pro (let's call him Racer X) can race an Ironman in just under 9 hours. We'll say 8:50ish, for the sake of this article (all values are approximate). This could translate roughly to a 54:54 swim (~1:18/100 yd pace) - 4:52:10 bike (~23 mph pace) and a 2:59:00 run (~6:50 min/mile pace). Include two 2-min. transitions and you've got ~8:50:07 at the finish line. Now, let's extrapolate those same paces (this is questionable however as the athlete would like modify pace in each leg, but serves to illustrate a point) to the LeadmanTri 250K under similar conditions.

3.1 mile swim in 1:10:55 (~1:18/100 yd pace) - 138.56 mile bike in 6:01:27 (~23 mph pace) and 13.67 mile run in 1:33:24 (~6:50 min/mile pace) for a total time of ~8:49:48. WOW!!!

Racer X
Ironman Time: 8:50:07
LeadmanTri Time: 8:49:48

Of course, the strategy in racing a Leadman might be somewhat different than racing an Ironman in that the savvy Ironman athlete knows that one must be more conservative on the bike if they wish to hold pace through the last 6-10 miles on the run. Many Ironman races have been won or lost in that last 5K when the wheels are falling off and the stronger runners take the top podium. My guess is that the competitive long course triathlete will need to push the pace on the bike and risk 'blowing up' in that last hour in order to hit the run in contention for the win. Also, the run, given it's shorter distance, will likely be taken out much faster and at a higher percentage of lactate threshold then when running the marathon in an Ironman, but this all remains to be seen as race strategies for this new distance will evolve over time.

For the age group athlete, since so many overall finish times are slowed by the 'ironman shuffle' in the second half of the marathon, I would anticipate overall finish times at Leadman to be perhaps a little faster given the longer bike and shorter run (i.e. not enough run left to 'bonk' and on)... but all of this is speculation at the moment. Apparently, the Leadman course and conditions in Vegas will make it very challenging.

The interesting and appealing thing about this new Leadman distance, as compared perhaps to the Iron distance, is how much less it'll (potentially) contribute to the wear and tear of the athlete, due mainly to the shorter run distance. As anyone who does Ironman distance races knows first hand, the training for the marathon and then the actual race day itself can take an incredible toll on the body in terms of the pounding, sometimes lending to overuse injuries and overtraining. From a recovery standpoint, the IM distance race itself can take literally weeks (months?) to recover from when you've 'gone to the well' in those last 8 miles of the marathon. Resuming steady training takes at least a couple of weeks post IM and racing again with any good form (at least for the Age Grouper) might take as long as a few months. Add to that the focused preparation for the Ironman distance and the long(er) miles of run training involved (and the related pounding), age group athletes doing IM tend to race less often in the course of a season and just train, train and train.

I see the new Leadman distance as a way to test your long distance tri racing prowess and even use it as a training race for a key Ironman distance race without 'beating yourself up' with excessive run mileage. Even though the swim and the bike are considerably longer compared to the IM distance, the potential negative implications on the body (from the running leg) are lower. And from a competition standpoint, while it's true that the strong swimmer/cyclist will have an advantage perhaps over the strong runner (due to the shorter run, relatively speaking), all athletes still need to race smart by managing their nutrition and pacing or the extra miles will turn the run into a 'walk', regardless of one's fitness and experience. After all... ultra distance endurance events always reward the 'smarter' and more patient athletes, not necessarily the stronger ones, right?

So, I'm doing this inaugural Leadman Tri for a few reasons as listed below:
1. It's a great challenge and a unique format.
2. Life Time puts on a great triathlon experience for the racers and their families / supporters.
3. I get to crank up my cycling miles without worrying about doing over-distance or higher volume running, thus avoiding potential run related injury early in the competitive season.
4. I anticipate being able to recover in only a few weeks after the event (due to less run recovery) and be 'race ready' again quickly thereafter.
5. It fits well into my schedule this season in preparing for Ironman Hawaii in October, giving me a 'dose' of ultra-distance racing without the recovery time required after running a marathon.
6. It's 'cool' to be involved in a first-ever event.
7. I broke my collarbone and a couple ribs last year at the Leadville 100 Mtn bike race, a close cousin of Leadman Tri... so I need to conquer at least one of these darn 'Lead' races!

If you're interested in taking on a new and unique challenge this May, join me and a hand full of other pioneers in racing the Leadman Tri Epic 250. It might be one of the coolest and toughest things you'll ever do.

And if you're interested, in a future blog report I'll let you know more about my Leadman training experience and how it might compare to preparing for an Ironman. Check back soon.

See ya!
- Coach Troy

Catching Up: Tucson weather, Bulls and Training Stuff

2011-02-18T09:27:00.000-08:00

It's been awhile since I blogged, so I thought I'd catch up on a few things in public. It's not that life has been boring or uneventful... it's just getting the 'mojo' to actually sit down and write about it. :) Facebook, twitter, youtube, blogging... where does it all stop!!!! ahhhhh!!

Let me start off with talking about sunshine and warm temps. Tucson is such a great place to live, especially when it relates to the weather for those who enjoy an outdoor lifestyle. We've had a streak of 75-80 deg. sunny days when the rest of the country seems to be tolerating snowy and cold conditions. It's easy to get complacent and take for granted how good sunshine and warm temps make one feel... but when I travel somewhere else (like the upper mid-west), I'm quickly reminded of how much I dislike the cold. I hear that having an ultraviolet lamp to sit under is good for avoiding the winter blahs... so if you live in a region of the country where it's cold and dreary, get yourself one, eh?! (put it in your Spinervals cycling room :)

Funny thing happened yesterday... at least it is in retrospect it was funny. I was riding in my neighborhood which sits at the base of the Tortilita Mountains and was winding around a bend when staring right at me in the middle of the road was a large black bull. He must have gotten through a fence where lots of cattle graze in the 'open range'. It was startling to say the least! I literally locked my brakes and went into a controlled skid, turned and hightailed it the opposite way. I'm not sure if he would have charged me...but wasn't about to take any chances.

Training is going well as I get ready for the 2011 season. I'm still undecided on a few of my races, but I do know that Ironman Kona will be my A race in October. I've been dealing with lots of knee issues after IMAZ last November, so training is coming along slower than I'd wanted it to. On the positive side, I've been swimming 3-4 times per week, 1000-1500 yd / workout. Considering that I didn't even get in the water until March of 2010 after a multiyear layoff, I think I'm ahead of the game in the swim leg. I'll likely start getting my feet wet with racing in late March with the Oro Valley 1/2 Marathon (during camp) and then jump in a race in Tempe in April. I usually need 2-3 races to shake the 'race rust' off and get my race legs back underneath me. Oh, I'm also considering the National Duathlon Championship in my home town of Oro Valley in April. I've not done a du since the mid 1990s, but remember how much they hurt. Duathletes are strong and tough athletes!

Our 2011 training camp season is about to kick off with a cycling and tri camp in Tucson in late March. I always look forward to these camps. We do a ton of training for base and it's a great way to meet other multisport athletes from throughout the U.S. and Canada. Our Tri Camp is full, but the cycling camp is still open if you or someone you know would like to attend. We also have space still available for our summer Tri Camps in Lake Placid, Louisville and Madison. Click here to learn more.

That's all for me now. It's a little overcast today, but still around 75 degrees. Time to go out for a 1 hr ride, 30 min run and 15 min swim ;)

Train smart,
Coach Troy

How to Run Your PR Ironman Marathon

2010-12-01T05:58:00.000-08:00

Suffering on the run. Photo Credit: Scorpio

Hi All. For those of you who race the Ironman and want to improve your running, I wrote an article with some tips based on revelations from my recent Ironman Arizona experience.

Here's the link, http://www.coachtroy.com/public/605.cfm

I hope you can apply the concepts mentioned here to your training and racing.

Train smart,
Troy

My 2010 IMAZ Race Report

2010-11-23T07:24:00.000-08:00

Hi All.

Race morning at IMAZ 2010

Just a quick race report about my Ironman Arizona experience.

First, i'd like to thank everyone who shot me texts and emails of encouragement, well wishes and congratulations. It really means a lot to me. :)

As many of you who read my blog know, this was sort of a 'throw away race' where I didn't have high expectations due to my crash and then surgery in August. Training has been minimal as I rehabilitated my broken body... and just 8 or so weeks ago my form of exercise was a daily 60 minute brisk walk and it was just 3.5 weeks ago that I could start swimming again. My expectation of the race was to simply participate, renew my enthusiasm for Ironman and to gain experience at the distance again. Just being able to toe the line was a blessing and one I didn't take for granted. Finishing was the goal, with being 'competitive' a distant aspiration.

Truth be told, I knew I had a good fitness base , despite my set-back, due to my training and race results in the first half of the season. My 4:11 and 7th OA at Racine 70.3 showed me that I had the 'props' to be competitive at a high level again... but as many of you know, when it comes to Ironman racing, all bets are off.

The race started with abnormal weather conditions for Phoenix, cold and windy. The water temps were in the low 60's, making for a very uncomfortable entry into the water. I looked up as I was treading water and freezing my booty off...thinking, "hmm... did I do the right thing by racing today?". I was concerned about my swim conditioning, but confident that I could soldier through it slow and steady. The gun went off, and the cold water and realization that the day was finally here made me panic for a moment. What a horrible feeling...panicking in the middle of a mass Ironman start! I treaded water for a moment, collected my wits and then started along... not a great start.

I finally got into a rhythm and felt ok, gliding along at a steady and comfortable pace. I just wanted to get out of that water! After the turnaround of the 2.4 mile swim, I felt that this was doable and picked it up a little. The arms were getting fatigued, but I was under control. I exited the water stiff, cold and totally disoriented from the cold water and my feet felt numb, like stumps. I couldn't believe it when I saw my watch and a 1:01. Nice.

I took my time in T1. No reason to hurry. I headed out on the bike and noticed well wishers and my people there to support me. That was nice. As I started out, I immediately started taking in some electrolytes and calories. My biggest fear was now cramping... forget the cold and looming storms.

Out on the first loop of the 3 loop bike course, I took it very easy. Guys were passing me left and right, but that was ok... I was racing strategically and within myself. With age comes wisdom. :) The 'outbound' on beeline hwy was fast with a tailwind but the way back was into the headwind. I maintained a comfortable rhythm with my cadence around 85-90 rpms and speeds hovering around 22 mph. I never let my ego dictate my pace, which is something I used to do in my 20's.

Lap 2 was faster for me as I was better warmed up. My speed ticked up a little too, as I continued to hydrate well and eat well. Guys who had passed me within the first 40 miles of the bike were not coming back to me. You can't fool mother nature... they were burning through their matches early... I was focused on conserving mine for the run.

Lap 3 was more difficult to maintain speed as fatigue was looming in my legs... but I was still very much in control. My 3 laps were pretty even split... a near perfect race so far. I got off the bike with 4:56 split and was very surprised and pleased.

T2 was difficult however. I was very stiff and hobbled into the changing tent. I felt my age, ugh!:) I again took my time changing, hit the porto-potty for a pee (which seemed like it lasted forever!) and then hobbled onto the run. My support crew was cheering me on, so that picked me up, along with so many spectators yelling, "Go Coach Troy!".

It took me a solid mile or two to get loose and into my stride, but once I did, it felt great! I started thinking that I could have a very competitive day. My legs were turning over at a 6:45 min/mile pace and I was holding back so as not to blow up. I was downing huge amounts of electrolytes too... to avoid my nemisis, leg cramps.

After the first of 3 loops, I had taken the first place in the Masters division and knew I was having a good day and perhaps contending for an overall podium slot for the age groupers. I was steady and controlled, but knew that the wheels could fall off at any moment. At the half marathon point, I was just under 1hr 30 minutes and the idea of breaking 3 hrs for the marathon started to become more of a reality... something I'd never done in my 15 previous Ironman races as a younger athlete.

At mile 16, I started feeling that all-to familiar feeling of Ironman running fatigue and pain in the quads, like a knife being stabbed in them with every step. I focused so hard to maintain a bounce in my stride, a key to Ironman marathon running success. My thought was just to maintain my pace and hold things together to the finish line... where was that darn finish line!

At mile 24, I knew I could hold things together and that I'd be just over 9 hours. I remained focused and suffered at my threshold of pain to maintain pace. As I ran down the finish chute area, I saw my little girls, Hope and Chloe, in the grandstand and stopped to give them each a kiss. What a great feeling to have them there to see daddy accomplish an important goal. They are only 7 and 3 yrs of age, but I hope they remember that moment as much as I will.

I crossed the line in just over 9hrs 6 minutes, good for first masters and 2nd Overall in the Amateur race. Mike Reilly said, "You are an Ironman", it it felt good to hear again. I was wisked over to do a quick post race interview with Ironmanlive and Greg Welch, and then reunited with my support crew and then my kids for awhile. I was so happy and surprised with my result, I can't tell you. In particular, I ran a 2:59:55, finally breaking that magical 3 hr barrier at the age of 41...go figure!

Overall, the race result was totally unexpected! My take home lesson, one that I've preached for a long time with my athletes, is to build your base and go into key events with very fresh legs. Training is a year round process.

I accepted my slot to Ironman Kona in 2011 and will have that race in the back of my mind all year now. It'll be good, regardless of my end result, to compete against the best in the world again now in 'chapter two' of my life long tri career as a masters athlete. :)

Again, I want to thank everyone who supported me, cheered for me and wished me the best. I look forward to hearing about your future race successes too. :)

Train smart,
Coach Troy

IMAZ in a Few Days! Update

2010-11-16T06:40:00.000-08:00

Less than a week now until Ironman AZ! I must admit to being a bit nervous about this Ironman because my preparation for it certainly was not 'ideal'. (is it ever?!)

The thing about Ironman is that you cannot 'fake it' like you can shorter distance endurance events. For example, if you've raced for many years like I have and take an extended time off from racing but continue to 'exercise', you can come back and with a few weeks of higher intensity training and race well at events under 2.5 hrs. When it comes to the Half and full IM distances however, or events over that 2.5 hr window, the miles in the legs that you've accumulated in the prior 6-12 months (if not more) weigh heavily in your end result. In particular, the 4-12 weeks before your 'big day' are crucial in terms of building that long distance aerobic endurance fitness... and due to my accident at Leadville 12-wks ago and the recovery afterwards... this is where I'm lacking.

My strategy for IMAZ is clear... I need to take the idea of being very competitive off the table and aim to finish strong by burning my 'matches' slowly and selectively throughout the course of the day. Knowing myself and the way I race (and did back in the 1990's), it was 'all out' or nothing. Of course, back then, I had the fitness base to back up my aggression and I could go out hard, suffer, recover and finish fast (but with lots of suffering) due in part to my high training volumes. Nowadays, whereas my mind 'thinks' I'm still 28 and in sub-9 hr IM shape, my 41 yr old body doesn't agree.

Besides lacking that aerobic endurance fitness base so important to successful IM racing, I also need to watch out for my leg cramping issues. My plan is to 'hyper dose' electrolytes on the bike and run, as I did at Racine 70.3. It worked well at Racine, enabling me to almost even split the 1/2 marathon with only a slight twinge of cramping coming on once in awhile. I hope the same strategy works for IMAZ...because hard cramping is painful and emotionally difficult to handle as you go from 'race mode' to just survival mode. Ugh, it's tough when you're walking along, dejected and about to seize up with every step and spectators are saying, "you look great... only 13 more miles to go!". Whatever!! :)

So, I'm a little bit anxious but excited to 'get it on' at the same time. My kids have been sick and I'm starting to feel a head cold, so hopefully that doesn't get any worse. Overall, I feel good and without any unusual aches and pains. And as I've said before in my blog, I'm just so fortunate to be able to toe the line and participate after the Leadville crash.

Good luck to any of you doing the race with me! See you out there on the course.

- Coach Troy

Ironman AZ Preparation Update

2010-11-03T11:44:00.000-07:00

A quick update on the life of this endurance sports coach. :)

North Tucson road to nowhere.

Well, Ironman Arizona is creeping up ... just over 2 weeks away. YIKES! I have been swimming for a couple of weeks now with about 8 workouts under my belt since getting the go-ahead from the doc after my collarbone repair surgery (and about 10 wks out of the water). My workouts consist of 1000-1500 yds of mostly 'steady' swimming. I started doing some 100 tempo efforts in the past few workouts... man, I am sssllloooowwww.

I took about 5 years off from swimming and got back into it in March of this year. I got myself back into decent shape, hitting about 24 minutes for the mile and 30 minutes for the 1.2 mile in my events earlier this year. I've never been a super swimmer, probably because I've never made the sincere commitment to become one. Why? Because I've never really enjoyed swimming all that much. I like the feeling of finishing the workout :), but I get bored easily and most of my career training the swim, even as a pro, consisted of 1000-1500 yd workouts with a few masters workouts now and then sprinkled in for some speed/tempo. Even with minimal swimming, back 'in the day', I was able to go 26-28 min. at the half IM, 58-60 min. in Kona and even posted a 56 min. swim at IMLP one year! I still don't know how I managed that!

So, I'm an underachiever when it comes to the swim leg of the triathlon and always have been. It's ashame really, and one of my only regrets that , as a younger athlete... I didn't focus more on the swim and turn myself into a sub 55 min. IM swimmer. Had I done that, I probably would have been 'in the hunt' in major events because I could pretty much bike and run with most of the contenders, with the exception of the top tier guys. But once you're off the back and 'miss the train', you're working alone and it's tough to make up any ground at that level.

Now as a masters athlete, I found this year that I'll give up 2-4 minutes to the top masters swimmers in the Olympic and Half IM distances. That's close enough to be a contender if my run is strong, which it seemed to be this year. IM AZ might be a different story however!

My biggest concern for IMAZ is the toll the swim will take on me in terms of fatigue. I need to be patient, and remember that my fitness and endurance on the swim is insufficient to take it out hard from the gun. I need to line up with the 1:10-15 hr swimmers, and try to get into a pack and swim comfortably. If the day goes well, a 1:10 might be in the cards.

Going into the bike, I need to be mindful of the matches I burned in the swim, and go out easy and start hydrating and eating immediately. I know I'll be tempted to drop the hammer (I remember the good ole days of being able to split sub 4:45's!) , but know in my gut that's suicide. A conservative bike will hopefully get me to the run with a few matches left over... where the carnage will begin.

My running fitness is good, despite my 3 weeks of power walking after my injury and surgery. :) I did some long runs of 2 hrs recently, but my body felt like it was falling apart, so I decided to back it down and toe the line in good health but not in perhaps the best marathon shape. I have lots of aches and pains, probably from the years of abuse I placed on myself as a high school football player/wrestler (and some college) and then 12 solid years of serious tri racing, including 15 Ironmans, several marathons, dozens of half IM's and lots of training miles. It all catches up to you and everyone has to pay the piper some day. Geez, if I feel this way at almost 42, how am I going to feel when I'm in my fifties?

In general, my 'engine' is strong, and if my chassis can hold it together, I could have a solid race performance. My 4:11 at IM 70.3 Racine earlier this season showed me that I may still have the mojo to race a competitive Ironman and perhaps finish in the 9:30 - 10 hr range. The question will be how much my recovery from the injury has impacted my endurance and lactate threshold after so many weeks off from training... and how my reoccurring leg cramp issues get resolved on race day.

In any event, I cannot tell you how happy and grateful I am to even be considering racing in 2 weeks! When I crashed at Leadville, broke the collarbone badly and fractured the 2 ribs (they still hurt, btw!), I was pretty bummed...thinking my season was OVER. Even if IMAZ turns out to be 'one of those days', it'll still be a blessing to participate.

Thanks for your support. Train safe and train smart.
- Troy

Got the OK to Swim Again!

2010-10-25T07:12:00.000-07:00

It's been awhile since I made a blog entry!

Me at the bike start in Kona.

The trip to Kona to watch Ironman and be involved with the event as a coach was great! It's so inspirational and motivating to witness the event in person. We also videotaped footage for the next On the Road Virtual training dvd, Kona Training Ride. You can see some of the footage here, http://www.youtube.com/watch?v=t60simIOvYI
If all goes well, it'll be ready by February or March 2011.

Last week, I had my 8 week post surgery x-ray to assess the healing progress of my pinned and plated collarbone. The doc said it's doing well and gave me the go-ahead to start swimming. I started on Friday of last week with a set of slllloooowww 4x250. It was NOT pretty, let me tell ya! (actually , even when I'm in shape it's not pretty:). My collarbone felt fine but the arms were like uncoordinated limbs of cement. The 2 fractured ribs were tender, but not horrible. I followed that workout with a straight 1250 yd swim on Saturday, and started getting a feel for the water, averaging about a 1:33/100 yd pace, just swimming steady. It's amazing how fast you can lose sport specific conditioning. With only about 3 weeks or so of swim training left before IMAZ, I'm a little nervous about the 2.4 miles, but think with a wetsuit might be able to fake it enough to make it! My cycling and run fitness is good, but certainly not where I would have wanted it or where it was pre-bike crash. Oh well, that's life I guess... I'm just thankful to even be able to toe the line after thinking my season was over just about 9 weeks ago when I slammed at high speed into the Leadville Trail 100 dirt!

We recently released our latest additions to the Spinervals cycling competition series. 36, 37 and 38 have been selling briskly. A portion of the income from these titles go to benefit the Wounded Warrior Project too... so that's very cool. Go here to learn more and see video clips of these new titles, http://www.coachtroy.com/products/item191.cfm
We've also released our new Bodyworks MD Video, The Hip. http://www.spinervals.com/products/item165.cfm

If you read this, I hope that you are doing well and training well, transitioning to your Fall/Winter training schedule.

Best wishes,
Coach Troy

Casting Call for Kona Virtual Ride

2010-10-01T11:00:00.000-07:00

Getting ready to leave for Kona next week to participate in the Ironman Hawaii World Championship festivities (as a coaching partner) and to shoot a new 'on the road' video of the bike course!

We're casting for two female riders to ride with me in this video. Candidates must be very fit and able to ride 112 miles in windy/hot conditions at speeds averaging around 18 - 20 mph. They must have their own triathlon bike (new, no more than 2 years old) and may wear their own kit as long as sponsor logos do not compete in anyway with Spinervals or Triathlon Academy coaching businesses or associated sponsors.

Exposure for the athletes selected will likely be enormous. Athletes will be compensated for their time and will be required to sign a model release and liability waiver.

If you or someone you know are interested in this unique opportunity and will be on the big island for the race and available all day on Thursday, Oct. 7, 2010, please email your bio and two pictures (an action shot of you on the bike and a casual pic) to info@spinervals.com
Selected athletes will be notified by Tues, Oct. 5th, if not sooner.

Thanks and train smart!
Coach Troy

Vegas, Interbike and Red Rocks

2010-09-25T07:36:00.000-07:00

I'm just getting back from a few days at interbike, the bicycle and endurance sports industry trade show in Vegas.

Interbike is a great time to catch up with industry friends, show new products, write orders and make new industry contacts. Almost everyone in the U.S. and abroad who makes their living in the cycling world attends, flocking to "adult disneyland" to work and have fun.

Red Rock National Park, NV

I can take about two nights of Vegas and I need to escape. On the strip, everything is so over the top, it makes my head spin. The lights, the people, the music, the food... over stimulation to the basic senses. While it's nice to indulge yourself a little , too much time can leave one feeling 'blah' and overloaded.

I've discovered that the best way to cope with the strip for more than 2 days is to get away from it for a ride. Now that i live in Tucson, I can easily drive the approximately 7-8 hr route with my bike. My favorite interbike activity for the past couple of years has been to drive out to the Red Rocks National Park and do a 27 mile loop that has some of the most incredible desert mountain scenery! It's amazing how the strip and everything overindulgent about it fades away when you're on the bike. Below is a map of the ride if you'd like to give it a shot.

<a href="http://www.mapmyride.com/ride/united-states/nv/las-vegas/649129370">Red Rock Scenic Loop</a><br/><a href="http://www.mapmyride.com/find-ride/united-states/nv/las-vegas">Find more Bike Rides in Las Vegas, Nevada</a>

It's so nice to be home and away from the glitz and glam. I'm sure I'll look forward to my next 'vegas' excursion, but you can bet it'll only be for a maximum of two nights!

Train smart,
Coach Troy

Reflecting back on Ironman Weekend

2010-09-14T07:29:00.000-07:00

Me near the finish line chute at IMWI.

I spent this past weekend watching Ironman Wisconsin and cheering for the over 2500 athletes racing, including around 1200 'iron virgins'. It was a great weekend for the athletes and the fans as the spectacular weather allowed for course records to be broken and the town of Madison hosted another inspiring Ironman experience.

It was awesome to see our 2010 IMWI campers gather prior to the pre-race banquet and course talk and then sit together once inside. I saw everyone out on the course too, giving it their all and becoming Ironmen and Ironwomen. Great job and congrats to everyone who raced this weekend!

As the official coaching partner for Ironman, I couldn't be more pleased as I had uninhibited access to the athletes before , during and after the race... and got to meet a ton of them one on one. I am always humbled by how many people come up to me and thank me for making the Spinervals DVDs and tell me how much they help them with obtaining their race and fitness goals. That is so cool!

The great thing about attending an Ironman event is the sense of extended family one gets. Whether it's before or after the race, people are quick to say hello, ask how you're doing and what your goals are, or see how the race went for you. Even in the airport to and from the race, you can tell who the triathletes are and quickly engage in friendly conversation. If you've not yet attended an Ironman race as a racer or as a spectator, you should... you'd thoroughly enjoy and be inspired by the whole experience.

Next up for me is Ironman Kona in October. My staff is going there too and we'll have an expo booth, promoting our services and products. In addition, we'll be shooting a new 'On the Road' virtual training DVD of the Kona bike course, so athletes can train on the course at home in their living room and get to know the Queen K Highway!

Train smart,
Coach Troy

Headed to Madison to watch Ironman

2010-09-09T20:55:00.000-07:00

Kestrel Tri and Road bikes

Sitting here in the Denver airport waiting on my flight to Madison to watch Ironman this weekend. I'm a little bummed to be banged up and unable to race, but I'm glad at least be training again, even if at low levels. It's amazing how blah you feel when you're forced to take time off from exercise.

I'm flying out with my 'breakaway bike'. This foldable bike comes apart at the frame and fits into a case the size of a regular suitcase. You get to bypass the unbelievably high fees airlines charge these days... nice. The bike is built with an ultegra kit and the frame is made of steel , so it rides well and serves it's purpose. I look forward to riding parts of the course this weekend and cheering the racers!

My favorite bikes at the moment are in good shape at home, resting quietly at home in my garage on my wall. I love my Kestrel road and tri bikes. The road bike is built with a Dura Ace group and has compact cranks, which I enjoy spinning on long days in the saddle and recovery days. The frame is rock solid and stiff, while being light weight and forgiving... a great combination of attributes. I'm riding this bike exclusively now so as not to put undue pressure on the healing collarbone.

My tri-bike is the Airfoil Pro. Again, it's carbon, stiff for maximum energy transfer and lightweight. I posted some good times on it this summer at both Olympic distance and Half IM distance, so I'm very happy with it. If you're looking for a new steed in 2011... consider the Kestrel. Full disclosure... I am sponsored by Kestrel... but I make it a rule never to endorse a product unless I truly believe in it's quality and value.

If you're doing IMWI this weekend, be sure to stop by our Spinervals section in the Ironman store and say hello. I look forward to cheering for you as well on race day. And for everyone else fortunate enough to be racing and challenging themselves this weekend, good luck!

- Coach Troy

Recovery Report & Setting Goals

2010-09-05T07:48:00.000-07:00

The road to recovery from my bike crash and surgery is coming along! Yesterday was a breakthrough day as I did a 50 mile road bike ride then ran 5 miles in the 100 deg. southern Arizona sunshine and heat. It felt great! I can tell my fitness took a few steps back, but it felt so good to get on the bike outdoors. And my run, even though the broken ribs still made things difficult, felt stronger and faster since I started running again last Wednesday.

I almost started to entertain the idea of starting IM Wisconsin this coming weekend, but then reality set in... I can't swim yet! Then I thought, "maybe I can swim with one arm and kick?". I then probably have enough base fitness to get through the bike/run in a respectable time. Hmmm.

Nah, I need to step back and let the body heal for a few more weeks before placing it under high stress levels/ workloads. I am planning to be as ready as possible for Ironman AZ, which is in less than 11 weeks now. If I can get back into the water in 2-3 weeks, I should be ready to go. I know my form won't be at peak, but I'm ok with that...just being able to participate will be a blessing!

I don't know about you, but for me ... having a goal is essential. When I crashed out at Leadville, I immediately knew that IMWI was out of the picture. Initially, I thought the entire season was over with, but decided to entertain the thought of getting ready to participate in IMAZ in late Nov. That goal gave me the 'push' do what I could to maintain fitness and get 'back on the horse' as soon as possible. Now, it's starting to feel like that racing IMAZ, and even regaining enough form to do well, is a strong reality. Ah, the power of setting goals. :)

Train smart,
Coach Troy

Clavicle Rehab Report

2010-09-01T18:20:00.000-07:00

Today I went to the surgeon who operated on my clavicle at the Tucson Orthopedic Institute for my first follow up visit post-surgery. He took X-rays and went over my progress with me. Good news! Things are healing quickly and I was given the green light to start running gently! Wooohoooo!!

It's been almost 3 weeks since the crash and 2 weeks since the surgery, so I'm pleased overall. The real drag right now are my ribs. New Xrays revealed two fractured ribs, not just one as originally thought. This is likely why it hurts so much to move my torso or engage my core in doing things like sitting up and breathing! :)

So, to celebrate my progress, today I went out on a very slow and very painful 5 mile run. Every step hurt the ribs and I had to wince due to the pain. It felt like those last few miles in the marathon when you're digging as deep as you can into your 'suitcase of courage' (credit Phil Liggett), but it also felt great to finally get back out and run as opposed to walking, as I've been doing now for a few weeks.

I can also ride the trainer as much as I can tolerate (umm, that would be about 45 minutes!:), so I'm starting to bust a gut and do some tempo work with power ranges in the low 300 watts to start getting my bike mojo back. I might sneak out on the road soon...but don't tell my doctor. :)

Swimming won't be for another 5 weeks as it takes 6 wks for the bones to 'knit'. I have a 6-inch plate and 6 screws on top of the clavicle , and then one screw holding a couple broken pieces together. The doc said it was one of the most challenging surgeries on a collarbone he's ever done! He did a good job and says I should have full range of motion too... so if anyone needs a good doc, let me know.

So, that's my progress report. IMAZ is still in the realm of possibilities for late November, although it'll be sllllooowwww.

I'll be in Madison for IMWI next weekend so stop by our booth in the Ironman store to say hi if you're in town. And good luck to everyone racing this weekend!

Train smart,
Coach Troy

2010-08-25T19:02:00.000-07:00

Hi All. Day 5 - Post Op and things are going fine. The bandages came off to show a 6 inch nasty looking frankenstein scar (pic). Pain is minimal as the area is still numb from the surgery. I've hardly taken any pain meds, with the exception of ibuprofen and an infrequent dose of a prescription pain med before bed. This darn fractured rib hurts though! I had a minor sneezing fit and thought I broke more ribs! That, and my 2.5 yr old giving me little bear hugs around my neck and ribs probably set me back a little. :)

I'm pushing my limits with regard to activity, trying to do 1.5 hrs. of 'exercise' each day. I've been going for walks (sounds funny for me to say when I usually run!) of 40-60 minutes, in addition to starting to do 30-45 min spins on the trainer. I guess I'll need to pop in one of those darn Spinervals DVDs soon too. :) My hope is to regain enough form to participate in IMAZ in late Nov. for 'fun'. Really , it's to keep me focused and motivated to continue regaining form for the 2011 season. My expectations would be pretty low, with the main goal to experiment some with nutrition and get an Ironman under my belt. If I can get a solid 5-6 weeks of 'real' training in, it might be a possibility!

Thursday morning I leave for the Life Time Fitness Chicago Triathlon. This race has over 8000 participants and some of the top pros in the world! If you've never done the Chicago Tri, it's one to put on your bucket list. Stop by the Life Time Fitness or Spinervals booth to say hello!

Thanks again to everyone who has offered their support and well wishes during my recovery from the mtb. accident at Leadville!

Train smart,
- Coach Troy

Day 3 Post OP Report

2010-08-23T07:00:00.000-07:00

Morning! Just a quick update. Today is day 3 after collarbone repair surgery and things seem to be going well. I have minimal pain, managed with just ibuprofen during the day and a prescription pain med. before bed.

Yesterday (day 2 post-op) I got out in the hot Tucson sun and walked for an hour and then spun easy on the lifecycle at the club for 20 minutes. It felt good to break a sweat and to get the motor running again. The crappy thing is that I can feel my hard earned fitness from training in 100+ deg. heat, tempo runs, hill repeats, hard interval swim workouts, etc., slipping away. Ugh. I know it'll eventually all come back however... with the right amount of hard work once I'm 100%.

The worse part for me right now, in terms of discomfort, is my rib! My left side was so traumatized by the impact, it still hurts to breath deeply, sit up and do anything else that engages my core.

I feel so badly for my friend and colleague from Life Time Fitness, Gary Werning. Gary crashed hard descending Power Line at Leadville and was Life-flighted to a shock trauma unit. He's recovering due to his personal strength and support from his family and friends, but it won't be easy as his head injury could have long term implications. My prayers go out to Gary and his family.

Injuries are part of sports participation. When we challenge ourselves and push our bodies to our limits, we sometimes go a little too far. Everyday that we are healthy and can use our bodies the way we want to without restrictions or limitations, is a good day... and a blessing! Go take advantage of your health and have a good swim, bike or run.

Train smart,
- Coach Troy

2010-08-20T16:12:00.000-07:00

Just getting back from clavicle surgery and loopy on anesthesia and pain meds. According to the doc, it went well, although it was a little more severe than anticipated with chunks of bone in there in addition to the dislocation. I am waiting for the pain meds to wear off so that can feel the full brunt of the operation, NOT!

I'm out of commission for a few days (docs orders), but can hopefully start light running again in 3 wks and sit on the trainer for light work in a day or two. Too much vibration won't allow the bones to set with the plates/screws. I might be pushing it to think I can do IMAZ in 12 wks, but we'll see!

My ex-wife, Brook, and kids will be helping me recover over the next few days and my parents come in over the weekend for even more support. I'm extremely fortunate to have such a great support network during my time of need. Thanks family!

Also, again - thank you everyone for your well wishes. My friends, colleagues, customers and athletes are my 'extended' cyber family, and I really appreciate your positive notes and goodwill. The endurance sports community is full of classy, caring and wonderful people!

Train smart and don't go over your handlebars :)

Coach Troy

Injury Status Update

2010-08-18T16:20:00.000-07:00

A quick update on my injury status. First of all, I'd like to thank everyone who emailed me their well wishes and hopes for a quick recovery. Your positive energy and encouragement is awesome!

This is pre-Leadville 100 race day pic of me and my friend/colleague and teammate from Life Time Fitness, Jeff Rosga. If you're ever in the Minneapolis area, be sure to attend one of Jeff's group fitness classes at the Chanhassen club...if you can get in! His classes fill up like none other.

The swelling on my left side from the impact of the crash is slowly starting to go away. I still have a huge hematoma on my left oblique/hip, and the whole shoulder region is still swollen, stiff and sore... but there's progress. Getting out of bed and taking a deep breath is still a chore due to the fractured rib on the left side. The collarbone area swelling is down too... so now you can see the edge of the bone pressing against the skin wanting to pop through. NICE visual, eh! :) If you think it sounds gnarly, you should feel it! :)

Surgery to fix it is scheduled for Friday at noon. Apparently it's a pretty simple procedure where they take a plate and pins to set the bones together. It's outpatient and takes 45-60 minutes. I'll be in la la land on pain meds Friday afternoon, so don't expect to get any quick email responses from me. :)

I've been trying to do some light activity the past few days to maintain my sanity, and my fitness. The past two days I've walked briskly on the treadmill at a 10% grade for 30-45 min. Today, I actually got on the road bike and spun around a little bit. I know... you're going to tell me not to do that and ride the trainer instead, right? My mother already gave me an ear full when I mentioned it to her...sheesh.:) I will stay on the trainer, once the break is mended. I figured falling off the bike pre-surgery can't break it any worse, right? It actually felt great... and my shoulder felt better on the bike than when in that damn sling.

Thanks again for your support and for sharing your own bike crash and recovery stories. I'm still bummed this happened before my 'A' race when the season was going so well... but I'll get over it and am already looking forward to racing again next year.

Train smart,
Coach Troy

Leadville 100: Crash and Burn!

2010-08-15T19:03:00.001-07:00

Well, trying to type with a displaced clavicle fracture, a cracked rib, mild abrasions and a large hematoma on my side is not easy task, let me tell you! Since I have a few minutes before boarding my flight from Denver back to Tucson after my Leadville Trail 100 Mtb. experience, I thought I'd share some of it with you.

In a nutshell, it was a great experience for me but with a less than great outcome. I crashed hard at mile 33 down a steep hill (see pic... Bryan, a guy on the course who was supporting riders, came to my aid and sent this pic to me late yesterday of the top of the descent where I crashed near the bottom, thanks again Bryan...you are a life saver!). My injuries sustained include a broken collarbone, cracked rib and other minor discomforts. The net result is that I had to dnf and my season is over, including my bid for a 2011 Ironman Kona spot at IMWI in Sept., my 'A' race. Bummer.

I have one word for the Leadville Trail 100 Race... WOW!! What a cool event. This year Life Time Fitness bought the Leadville event series, including the Mtn. bike race and the 100 Ultra distance Marathon, among others. If you're an endurance sports junkie, I think Leadville is quickly becoming (or has been) the 'mecca' of ultra event racing.

I have always respected mountain bikers and their skills on the bike, but my level of respect has now gone to the next level. I was awed by the fearlessness of guys and girls on tough downhill sections (like Powerline) as they flew by me on rutted, rocky trail as if it was paved. Incredible! It takes lots of miles in the trails to build those skill levels.

The race started with a cool chill in the air at 6:30 am. I felt good heading out on the ‘controlled’ start to the trail, not going hard with the goal only to finish in one piece (whoops, failed that goal!). Once we hit the first climb on the trail, the altitude (10,000 plus ft.) started kicking my butt as my HR climbed to AT almost immediately with almost no effort! Breathing was a chore… even at night when sleeping. I can see why so many athletes who do well in Leadville either live in the general area at altitude or go there 2-3 weeks in advance to acclimate.

Not a great descender I tried to take it easy on the downhills but still maintain my composure. I felt OK, but the legs and lungs were getting taxed due to the altitude and the effort. I was definitely racing within myself and trying not to burn too many matches.

After the infamous power line descent, which I made it through only falling off the bike once, I was pretty excited that things were going well. Then, as we hit a single track across a ridge, there was an incredibly steep and fast downhill that caught me by surprise. I was with a couple other guys and followed their line, going around 25-30 mph. It seems like a 30% grade! Near the bottom, my front wheel hit a rut and I went over the bars, slamming into the dirt. I struggled to breath as I laid there for a minute. I knew I was in some trouble before even sitting up and ‘taking inventory’ of the body parts. The first thing I noticed was the difficulty in breathing and expanding my ribcage. Then, I suspected the next injury so common in this type of crash, a broken collarbone. Ugh, I could feel the bones grinding against each other then as I still do right now. My whole left side was tweaked from the blunt force trauma of slamming into the dirt at high speed.

After about 45 minutes, a volunteer drove me out of the woods to an ambulance waiting to take me to the emergency room in town. It was a small two room emergency room with a great staff of nurses and docs. My ‘room mate’ was another guy who went over the bars and was suspected to have a broken collarbone too. We shared war stories.

My pain level was starting to rise as the shock wore off - I felt like I ran into a truck... and they got me some painkiller. X-rays confirmed my collarbone break in which the doc said was fairly severe and will require surgery, as well as the cracked rib on the left side.

I was released about 2 hours later and walked back to my rental house near the finish line in my dirty cycling kit with the arm in a sling and with a bag full of my belongings. Spectators asked me what happened and wished me luck, asking if I needed help. What great people! A few showed me their scars from their collarbone surgeries… it would seem that a collar bone break is a ‘badge of honor’ for the hardcore mountain biker. ☺

Now, I’m hoping to schedule surgery this week asap so I can begin the healing process. I’m very uncomfortable with the rib (sitting up is hard as is taking a deep breath) and the collarbone (can’t move left arm and the bones are rubbing... nice). Sleeping last night, my first night with the injury, was next to impossible. I’m guessing I’m up for several sleepless nights coming up…ugh.

I’m very disappointed about not being able to complete my triathlon season now. I had good form and was excited about racing IMWI for a good result. Oh well, sh_t happens and you deal with it….that’s what endurance sports teach you. I’m already looking forward to resuming training again in October for 2011 racing.

Overall, it was a great experience. Sure, the crash sucked and so do the consequences, but I learned a boat load, met some great people and ‘stretched my limits’ a little more…. testing myself. I enjoyed hanging out too with my friends/fellow athletes and colleagues at Life Time Fitness… a real team atmosphere. I want to congratulate everyone who finished, or had the guts to start the race, including the athletes from Team Life Time Fitness and the chief rider/CEO, Bahram Akradi. If you want the ultimate endurance sports related challenge in cycling or running... go to Leadville!

Keep the rubber on the road and train smart.
-Coach Troy

Ironman training is hard work...DUH!

2010-08-02T15:45:00.000-07:00

Training for Ironman is a lot of work!... As if you guys didn't know that already, right?! :) I have to say now that I'm in the 'high volume' weeks of my training for IMWI in September, I have an even greater appreciation for everyone of you who has the guts and determination to toe the Ironman line. Don't get me wrong, I've done 15 IM's in the past and have coached hundreds of athletes to the finish line, but until you're "in the trenches" again and banging out the miles day after day, it's hard to truly realize and understand the dedication, patience and focus it requires. Kudos to all of you fellow IM athletes! (Pic of riders from our Louisville IM Camp last weekend.)

So, this past week was a big one for me with lots of time focused on running at an aerobic endurance pace. Those run miles are hard on the body, and the more I rack them up, the closer I feel like I am to getting hurt. For example, this past week I logged close to 50 miles of running with a good deal of riding too... and my two hour scheduled run on Sunday had to be cut a little short due to some hip and knee pain as the wheels started to fall off. Fortunately, with age comes wisdom and I didn't 'push through' the pain as I may have done 12 years ago...so today all is well again. There's a big lesson there... that is, listen to your body and save your "all or nothing" attitude for the race course!

This weekend we have our first annual Ironman Wisconsin Tri camp. Last weekend was our 4th annual Louisville Tri Camp. It's always fun to meet the campers from different parts throughout the country (And Canada) and train on these challenging IM bike and run courses.

Next week, I travel to Leadville CO for the Life Time Fitness Leadville 100 Mtn. bike race. As a coach, you ask? Well, yes... but also as a participant in my first ever Mountain bike race! I'll be looking to survive the tough conditions at 9000-12000 ft above sea level where temps can range from 30-90 deg. over the 100 mile off-road course. Other participants rumored to be there include Lance Armstrong, David Weins, Levi Leipheimer and former 2-time IM triathlon winner, Tim Deboom. I'd like to break 12 hours and get the bronze belt buckle! Should I run after the ride for IM training.... nah!!!! :)

After Leadville, which I hope to finish in one piece (fingers crossed), I'll do the Life Time Fitness Chicago Tri as a final tune up for Ironman.

I have really enjoyed getting back into race mode this year. I like having those race goals to help stay focused and competitive... it raises the bar in other areas of life too. Not to mention, it's personally rewarding and 'fun' to participate and also gives one a sense of gratitude for being able to swim , bike and run each day. Gotta love the multisport lifestyle!

Train smart,
Coach Troy

2010-06-26T05:08:00.000-07:00

As a triathlon coach, I get the opportunity to meet interesting people and train in incredible places. The month of June has been a busy one with lots of travel, racing, camps and other events.

I've spent the last 10 days mostly in New York, starting with the Lake Placid camp. I still have great memories of riding my bike with the campers over the Adirondack mountains. Then, I was invited to do a special fitness blogger event on behalf of Iron Girl (as the Official Coach) with an editor from Fitness Magazine in Manhattan. It was pretty interesting and a great way to communicate via online social networks. You might be able to see parts of the video blog soon on www.irongirl.com

Then, it was out to Long Island for a 2-day private training camp with a few triathletes from that area.... a great experience.

The only problem with traveling in and around NYC by car is the traffic! Take my word for it, you don't want to be heading over the Verrazano Bridge on a Friday afternoon at rush hour! :)

Next up for me is Minneapolis on July 11th and working the expo, then racing the Life Time Fitness Triathlon. If you're in the area, drop by my booth to say hello!

I want to wish all of you doing Ironman CDA GOOD LUCK this weekend. Be patient, be tough and execute your plan.

Train smart,
Coach Troy

Reflecting back on 2010 Lake Placid Camp

2010-06-22T04:03:00.000-07:00

I'm just now getting a chance to reflect back on the recent camp in Lake Placid. The weather this year (our 11th) was incredible. LP is such a great venue for Ironman, and for the active multisport lifestyle in general. I always look forward to heading up there for a few days of suffering in the hills.

Our next camp is in Louisville in preparation for the Ironman to be held there. This is also a challenging course, but not quite as hilly as in LP. The humidity can be stifling, adding to the challenge. There's still time to sign up for both our Louisville and Madison camps by going to www.coachtroy.com

The workloads at the LP camp are very high (it's a 3-day program)... and I feel it in my legs even today. Friday started with a 30 min. swim in Mirror Lake followed by a 2-loop ride (less the out and back) for about 100 miles on the roads. Most campers then transitioned to do a 20-30 min run around the lake.
Saturday included another 30 min. lake swim then the dreaded 'opposite direction' 56 mile loop (including the new out and back) and then 45 min run. The hardest part of the 56 mile loop is the stretch from Keene to LP, including the 10K climb. This 30-45 minutes of tempo shatters the legs, especially after a day of riding 100+ miles. Great training with a touch of suffering!

Sunday included yet another morning swim and then one loop of the marathon course, or 13.1 miles. Some diehard athletes stretch the run out to equal 18-20 miles, depending on their training schedules (and motivation). Overall... a great weekend of volume.

After such a large block of training, I advise the athletes to take a day or two off or to just do some easy 'active recovery' training in order to bounce back. Multiple days of higher volume training can really be tough on the body... and special attention needs to be paid to recovery and preventing overuse injury. I know that i feel a deep down fatigue after a large block of training... and my joints are sore. Ah, the joys of aging. :) The good news is that after recovery, one usually comes back to feel stronger.

While the training that takes place at our camps is great, the social aspect of getting to know the athletes is even better. Lots of friendships materialize at camps as you get to meet other like-minded people who share a passion for the sport. Good stuff.

Train smart,
Coach Troy

2010 Lake Placid Camp Report

2010-06-19T03:25:00.001-07:00

Awesome camp here in Lake Placid! The weather has been unbelievably cooperative (sunny in the low 80's with light winds) as we enter day two. In the 11 or so years we've held this camp, we've had incredible weather like this only a few times.

Day one (Friday) included a 7 am 30 minute swim in Mirror Lake. The water temp is around 62 deg. F, so everyone wore wetsuits. Our swim coaches included Brian Benda (2-time Chesapeake Bay Swim Winner) and age group elite triathlete, OJ Keller. They helped everyone with sighting drills and got us going. Even I enjoyed the swim!

After grabbing some breakfast, we gathered to head out on our long bike ride. Due to course changes, (the bridge on the out and back on Haselton Road is under construction), we opted to cut that portion out. Most athletes did a full 100 miles, with a few opting for one loop. The temps were up there, so it was a tough day in the saddle. Geezzz... LP is a tough bike course! The incredible scenery makes up for the suffering one encounters...especially on the stretch of road from Wilmington back to LP with a head wind blowing you back.

Our support this year is again provided by TriSpeed Multisport. For our 18 campers, we have a SAG Vehicle complete with full mechanical gear as well as two motorbikes on the course. I want to thank Mike and his crew for their continued support of our annual LP camp.

At 5pm we gathered for a lecture, going over the course route and talking about training for Ironman. Our campers this year come from a variety of backgrounds and experiences, so everyone learned something and contributed their personal insights/experiences.

Today starts soon with another 30 minute swim in Mirror Lake. Then, we saddle up to do the bike course in the opposite direction... a crowd favorite! (NOT!). The hardest part is of course the climb back into LP, which includes about 6 miles of 'tempo'. Our legs are tired from the 100 miler yesterday, so it'll be interesting! After the ride, the plan is to transition to a 30-45 minute run around the lake. After training today, we'll have another lecture followed by a group dinner.

Lake Placid is an unbelievably beautiful place and one of my favorite places to train and visit. I hope you can check it out someday if you've not done so already!

Train smart,
Coach Troy

Tough day at Eagleman 70.3!

2010-06-14T14:10:00.000-07:00

Here at Ocean City, MD (downy ocean, hon!..with my Baltimore accent :) for a little R&R with the family after Eagleman Ironman 70.3 triathlon and enjoying the beach prior to heading up to Lake Placid for camp this coming weekend. I thought I'd post a quick race report.

The last time I did Eagleman was in 1998 before it became an Ironman 70.3. I was just turning 29, racing pro and at the peak of my athletic career. I won and posted a sub-4 hour finish. Flash forward 12 years later at the age of 41 (in a couple days) and I was back to give it another shot! I love this sport in how it allows you to keep competing and pushing your limits, no matter what your age might be. Granted, we don't have the same physical strengths as we had when we were younger, but the determination and desire remains the same. Awesome!

The day promised to be typical Eman... hot, humid and windy. It started with a twist as the announcer said wetsuits were NOT allowed, a first in the long history of the event. I'm a big fan of wetsuits as a non-swimmer... but it is what it is... let's roll!

The 40-44 AG was the largest wave with over 300 athletes (WOW!). The gun goes off and we attack the river, which has a strong current. Yes... big time current! The Choptank river is very unpredictable and swim times can be fast or slow. This year, they were slow across the board and many didn't meet the cut off time. There are even some rumors that the buoys marking the course shifted overnight and that the course was 200-300 Meters long...but it doesn't matter... we all swim the same distances (if navigation is good). I exit at around 36 min. and think, "hmmm... shoulda done more than 1000 yd workouts in training." :)

T1 was slow as my lower back was stiff from the swim and I had to put a tight lycra tri singlet over my wet torso, which took awhile. I headed out on the bike and had the plan to be patient and not to hammer so as to avoid my constant nemesis as of late...quad cramps! I started out at a nice controlled and relaxed tempo/cadence on the bike.

I also adhered to my nutrition plan of consuming 4 (yes four) 20 fl oz water bottles per hour on the bike due my freakishly high sweat rate (and I sodium loaded all week). I also took 3 enduralyte caps each hour and ingested three powergels and 4 shot blocs during the ride. My riding rhythm was fine but my left glute was extremely tight... likly due to inadequate time in the aero position on my awesome Kestrel airfoil. EMan's 56 mile bike course is flat and fast... so one needs to shift position once in awhile, which I did, but perhaps not enough.

Entering T2, i had already consumed 80 Fl oz and had ingested around 600-800 calories, a ton of nutrition. I hobbled off the bike due to my left glute pain, but had no quad cramps (yet!). As I sat down in transition to put on my socks and shoes, I couldn't help think that I was going to have a hard time running. ugh. I was right as my running gait was off immediately and I couldn't stride out or run 'fast'. bummer

I started hitting the aid stations for fluids immediately and the glute started to loosen up and was not as painful at around mile one. I was actually feeling like my 'old self' and started to hit a 6 min. mile pace but then just after mile 2, things took a turn for the worse and the all-too-familiar quad cramps kicked in. Aggghhh!! So frustrating! I thought the race was over for me and even contemplated walking back with a dnf. Nope... gotta finish. Several people passed me from different age groups and waves as I stood and massaged the quad, trying to get the spasms to subside. They did, and I slowly started running again after what seemed to be an eternity.

I reeled back the folks who had passed me, but couldn't run at 'tempo' because that would have brought the twinges back. Then, at around mile 6, someone told me I had two guys ahead in the 40-44 AG. Cool.

Just after the turnaround of the out and back, I caught the first place masters athlete. All the while, I'm running with the knowledge (and fear) that each step could be the last before I cramp again. Then, it happened as predicted and I had to stop with a cramp in the left inner quad that made my hair stand on end! 30 sec. later, I was passed by my competitor and he was running strong. I had a feeling I could reel him back...but only if I could resume running asap. Finally, after another eternity of over 90 sec., I could start jogging and gradually pick up my pace. With about 4 miles to go, I took the lead again. As I approached the final turn towards the finishing stretch to the line, I could feel the cramps coming on again and thought how funny it would be to skip or crawl to the finish line in front of a 'home' crowd... even my kids and parents were there. I didn't want my 6 yr old to see daddy seize up in pain... not a good race memory for her! I slowed to an easy jog to prevent that from happening and held off the hard charging second place athlete to win the division and as 10th OA amateur. I declined the IM Kona slot as there's no way I'd be ready for it until I figure out these darn cramping issues... and i'd rather someone else get the slot whose dream it is to compete there but has not yet had the chance.

I really enjoyed racing the 'half IM' again...what a great distance as it combines speed with the unknowns (like cramping!) associated with long course racing. Also, it was great to be involved as a sponsor and as an athlete with my hometown race after so many years of not racing. I saw a ton of familiar faces and really appreciated all of the encouragement and support I received out there on the course too. Awesome!

My next 70.3 is Racine in July. I'm hoping to make progress in figuring out my cramping woes and to test them at Racine. I know that many of you also struggle with cramping and would welcome any advice or personal experiences you may have to offer.

Thanks for reading and congrats to everyone who finished EMan 70.3 on a really tough day! My next race is the Life Time Fitness Tri in MN and then Racine 70.3 ... so hopefully I'll see you there!

Train smart,
Coach Troy

Training in 105 Deg. Heat!!

2010-06-08T07:00:00.000-07:00

It's getting hot here in Tucson!! This is how we load our bikes up for rides... my Kestrel here has four water bottle holders.

The high temp hit 105 deg. yesterday with zero cloud cover. It's a dry heat, but dry like opening the oven door after preheating and feeling that surge of hot air on your face. For those of us who are endurance athletes and heavy sweaters, training in these conditions can pose a challenge!

The first step when training in the desert is to smear a tub load of sunblock all over. I like the zinc based sun block, so I have sort of a pale white tint I'm sure draws some interesting comments from motorists passing by me as I ride. I'm not really too concerned about fashion though as I'd rather protect my skin from the desert heat and sun.

Hydrating is where the challenge lies. Routes need to be coordinated so that you can stop frequently and refill water bottles. A poorly planned route without refill stations can leave you dizzy, disoriented and cramping due to dehydration. The interesting thing about 'dry heat' is that you sweat like crazy without really even realizing it until it's too late!

So, yesterday I did a 2 hr aerobic bike followed by a 45 min aerobic run as my last 'long workout' before Eagleman 70.3 this coming weekend. My schedule, between work stuff, kid stuff, etc. ... dictated that I hit the roads at 1 pm... not ideal! I weighed myself before heading out and weighed in at 164.5 lbs. I consumed fluids prior to heading out, including 2 cans of V8 juice to top off the electrolyte / sodium stores (1200 mg sodium in two cans). I took with me 2 bottles full of the new Powerbar product, Ironman Perform, and one bottle of water... or 60 fl oz total. I felt good on the bike at the finish, although I underestimated my fluid needs and was extremely thirsty at the end.

After a 5 minute transition in which I drank another 20 fl oz bottle of Perform plus 12 oz of a water/V8 (sodium) mix, I headed out on my run. I carried with me a 20 fl oz bottle of Perform to hit as I ran along.

I felt good, never cramping (a huge problem for me lately) and ran strong. At the end of the run, I was happy to be done as my insides felt like they were ready to boil! I quickly drank another 20 fl oz of cold water + gatorade.

I then checked my post workout weight (after almost 3 hrs of steady aerobic work in 105 deg. heat) after drinking almost 140 fl oz of fluids during that time period (about 8 lbs of fluid) and tipped the scale at 156.6 lbs! Over 15 lbs of net fluid loss in 3 hours!!!!!! See... I'm a heavy sweater, eh?! Before bed and after downing tons of fluid (including a tall glass of Arrogant Bastard Ale...good stuff!), a vege pizza and lots of Ben and Jerry's Chocolate Fudge Chunk, I was back up to 165. :)

In calculating my fluid needs, I'm going to have to aim for 60-80 fl oz per hour on the bike at Eagleman should it be a hot and humid day, and then do what I can to consume as much as I can tolerate on the run. My fear is cramping... something that I never used to do when I was in my 20's and racing hard, but seems to happen with frequency now in my early 40's. Finding that right balance of fluids and electrolytes for hot weather long course racing will be interesting and a learning experience for me this year... and I'm guessing I'll need to err on the side of being extremely focused on pushing tons of fluids and sodium.

I'll keep you posted regarding my findings at Eman. I have good fitness now and should race well... but leg cramps can quickly derail well intended race goals. In the meantime, remember to focus on YOUR training nutrition needs too!

Train smart,
Coach Troy

Sponge Bob & Sports Nutrition??

2010-05-30T05:52:00.000-07:00

Sports nutrition products are very effective. Since I started using powerbars for training and racing back in the late 1980's, I've always tried the latest and greatest to see how they work.

Now there are chews, gels, fizzy tablets, powders... you name it, creative and entrepreneurial minds have invented a way to package it, make it taste 'good' and get into your cycling jersey pocket for a mid-ride snack.

My favorite product lately has been 'chews', or 'chomps' or 'bites', depending on which manufacturer you prefer. Unlike a gel, they aren't messy and deliver a similar wallop of carbohydrate and electrolytes. I also like the sensation of chewing something more than I do 'drinking/eating' a gel.

So yesterday I was headed out on a ride and discovered I was out of my favorite 'chew' product. It was time to get creative, like MacGyver.

My daughters love fruit snacks and we have a couple boxes of them in the house for snack attacks. Dora and Sponge Bob rule our family entertainment time, so of course, we have Dora and Sponge Bob fruit snacks. I like them too actually... pretty tasty, and according to the box, not horribly bad for you. I mean, beeswax and 'red 40' color are listed in the ingredients along with some other chemical compounds I can't pronounce, but I'm keeping my fingers crossed these are safe and won't make my kids turn into the shape of their fruit snacks.

Upon further investigation, I find that each pouch has 90 calories, 21 gr of carbohydrate and 40 mg of sodium, not to mention 20% USRDA of Vitamin C and is gluten free. Bingo! A convenient substitute for my normal sports performance chews and probably better for me than twizzlers or tootsie rolls. I took a few packages and had one per hour during my 3-hour ride (along with water), and felt fine. As a bonus, they tasted good too.

I'm not recommending that you give up your favorite training nutrition and replacing it with Sponge Bob (oohhh... who lives in a pineapple under the sea....) fruit snacks... but if needed, they'll do in a pinch!

Train smart,
Coach Troy

Race Reports - Tempe International and Memphis in May

2010-05-26T06:01:00.000-07:00

The 2010 tri season is now underway! I have to admit, I am really enjoying the feeling of racing again. Although I've spectated (as a coach) at dozens of races over the past decade, I have not been a participant on the race scene since 2005 (when I did a couple Ironmans 'for the fun of it'). My last serious year of focused training and competition was 2003, when I did several short course races in the Mid Atlantic. Before that, I hung up the ole racing flats in 2000, my last year with a pro card when I decided I had a enough of the sport as a competitor due to burnout and 'life' stuff.

Now I'm almost 41 and life has me back in tri-geek mode and starting to remember what I missed when not racing. I decided awhile ago that 2010 would be the year to get back into race mode and 2011 to near my potential as a Masters athlete. 'Race mode' is that almost unexplainable physical, emotional and mental state where you feel strong, fast and can tolerate high levels of discomfort. In this state, you also engineer your life to accommodate your fitness gains by eating better, trying to rest more and train with a greater sense of focus. It's awesome to be in that zone again.

I've raced two triathlons so far this year, over the past two weekends, in my attempt to shake the rust off. The first was the Tempe International Triathlon (Arizona) and the second was the storied Memphis in May Triathlon (TN)... both 'C' races on the scale of priority.

Tempe was a great intro back to the sport. A well run race at a great venue (Tempe Towne Lake), this race attracts a top Arizona field of athletes. My lead up to the race was less than ideal as we shot a new virtual reality video of the Irondistance bike course the day before which had me on the bike for half the day baking in the AZ sun, but the race went well nonetheless. I had some minor hiccups on race day due to my 'rust', including difficulty in transition, tweaking my bike position on my new Kestrel and simply learning how to pace myself again... but that's what first races of the year are all about... debugging the system. I finished a solid 3rd OA in under 2:02 and was pleased... feeling stronger already.

This past weekend , I did the Memphis in May Triathlon, a long standing popular Olympic distance race. It always attracts a strong National caliber field of age groupers and pros, so it's a really good test. The time trial start was interesting, as 1500 or so athletes went off in 3 sec. increments. The conditions of the day were horrific with temps in the 90's and humidity to match.... people were dropping like flies at the finish line. Again, I had some early season rustiness, including difficulty getting into my shoes on the bike and almost falling over followed by cramps in my hamstrings on the hot, hilly run... but did ok with a 1:55:30 finish and winning the Masters division against a tough bunch of competitors.

This week is a recovery week after two weekends of hard racing. My aging body needs it... as it feels sore and tired as it absorbs the new intensity only experienced on the race course. My next race is Eagleman Ironman 70.3 in mid-June... a race I won 3-times back "in the day" (mid-late 1990's). I don't have any illusions of winning or even placing in the top tier for that matter, but I am hoping that I can continue to shake the rust off and have a respectable finishing time compared to when I was 28. We'll see!

In the meantime, I'm enjoying my little 'comeback' and I'm really jazzed about the sport. I find that many age group athletes who focus on long course typically neglect doing short course races... and I think that's a mistake. Remember to race yourself in to your best form and to build some speed. Not to mention the fact you'll enjoy your training and the sport even more, having fun with short term race goals throughout the year.

That's all for now... thanks for reading. See you at the races!!

- Coach Troy

Bike Riding in rural Maryland & training by 'Feel'

2010-04-26T06:05:00.000-07:00

After more then a week of traveling, it's good to be home again. This past trip to Maryland included visiting family, attending and speaking at the Multisport World Expo in NYC, shooting three new Spinervals videos in Annapolis and doing a series of other video clips. It was a busy trip. I flew solo too with my 6 yr old and 2 yr old... which always makes for interesting long plane rides!

I grew up riding my bike in the rural countryside of Maryland, up near Pennsylvania. I love the twisting, narrow rural roads and almost endless choices to get from A to B during rides. I was reminded too how challenging it is to ride on 'rolling' terrain as the hills are short yet very steep. Power outputs spike up as you climb for 20-30 seconds then drop as you descend, over and over and over. You end up burning a lot of 'matches' during those short anaerobic efforts. On the other hand, here in Tucson most of our rides are less severe and allow for more 'steady state' riding. I can see where both areas have their advantages and disadvantages for cycling fitness development. If you ever want to get your butt kicked on the bike, go to Tri-Speed in north Baltimore and join them on a Saturday group ride in the hills of Baltimore County!

I left my Cannondale Cyclocross bike at my parent's house for riding during my East coast visits. Here's a picture. I don't have any power meter or HR monitor... just the bike. I must say I got in some great workouts (it has road tires) in the hills, while enjoying the countryside. It was especially nice to ride my old routes and not to worry about measuring my intensity... just to go out and ride. I believe it's important to sometimes leave the power and heart rate measuring devices at home and go simply by feel and perceived effort. It helps to develop your sense of self awareness and helps to keep training 'fresh' so that you don't get stale.

So, in your next long workout, consider turning the power meter off and leaving the HR monitor at home and go by feel. Just ride, not worrying about the metrics. I bet you'll enjoy it!

Train smart,
Coach Troy

New Spinervals taped in Annapolis, Maryland

2010-04-21T05:54:00.000-07:00

We have new Spinervals DVDs 'in the can'! These new titles, volumes 36 - 38.0 in the competition series, are scheduled to be released in October 2010.

We shot these new titles at the Annapolis Maritime Museum in Annapolis, Maryland. We were able to videotape outside, overlooking the Chesapeake Bay. The set was great, with a sunny day and boats off in the background.

The first workout featured Team 4Mil. This is a group of active military personnel who are doing RAAM (Race Across America) to support the Wounded Warrior Project. 10% of the revenues generated from this DVD goes to the cause. The focus of the workout was on threshold and building your TT pace.

The next video was one combining threshold and V02max training. It featured 34 athletes from the Annapolis Tri Club and the Annapolis Bike Racing Team, all wearing their team kits.

The last video was a combination technique and power development workout, again featuring athletes from the local cycling and tri communities.

Overall it was a great day and the athletes showed a lot of passion for cycling!

Our next videotaping takes place in mid-May in Las Vegas at Lake Las Vegas resort! We're partnering with Iron Girl to produce two new workout featuring Iron Girl racers. If you're interested in being selected to participate, send your bio to judy@ironman.com asap!

That's all for now.
Train smart!
Coach Troy

Consider trying a "Crash" Training Block

2010-04-09T06:52:00.000-07:00

Now that our winter training camps here in Tucson are completed, it's nice to sit back and reflect back on the camps, the benefit of them to the athlete and what we can do to make them better in the future.

One thing is for certain...training camps WORK! They are effective training tools for boosting fitness, building momentum, paring down to race weight and creating a sense of focus for the new season and upcoming races.

High volume (and sometimes, high intensity) training over several days in a row (3-5) can serve to bring about substantial gains in fitness. This is a 'breakthrough' block of training that will wear the athlete down... but then after a few days (or even weeks) of recovery, they usually feel stronger and faster. (WARNING: Do not try this UNLESS you are physically prepared - otherwise, you open yourself to getting hurt!).

For 2010, we had two camps that were separated by a week 'off'. I find that this training scenario is ideal as the athlete gets a nice dose of training and can then take at least a few days (or even the full week) to recover... followed by another intense dose of training over 3-5 days. Try this type of training pattern once on your own to see what I mean.

Here's what we did for camp #2 this year.
Day one: Brick - 70 mile aerobic endurance ride, then run 4-5 miles aerobic
Day two: Hilly half marathon at race pace, followed by a 90 min. recovery spin and then an easy swim
Day three: Mt. Lemmon Climb of 2 hours, steady tempo (3.5 - 4 hrs of total riding)
Day four: Swim workout, then 10-12 mile (or 90 min.) aerobic run
Day five: Hard bike hill repeat workout then short 4-5 mile aerobic run

As you can see, we combined a fair amount of intensity with volume, including the Mt Lemmon tempo ride and the hill repeat workout for the bike as well as the half marathon (tempo) and 10 miler for the run. We had good overall multisport training balance too. When this type of high volume/high intensity block of training is over... several days to a week (or more) of 'easy training' is in order to bounce back. Of course, you should only embark on this type of crash training block if your fitness allows for it... don't get in over your head!

Be sure to check out our 2011 Tucson Training camp program, which will be open for registration very soon. We're including two cycling-only camps for intermediate and advanced riders, as well as our typical tri-training camp. Click HERE for more 2010 camp info and registration.

In the meantime, train smart!

- Coach Troy