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

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.

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

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

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

The plan is designed to include from 1-2 hours of training during the weekdays, a long weekend workout and a day off, totaling 11-15 hours of training per week.  There are also a few ‘wildcard’ days and workouts where you can add some variety to the schedule, or even take an extra day off if needed.  You’ll do some benchmark testing near the beginning and again 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 MONITOR YOURSELF AND LISTEN TO YOUR BODY.  Go easy or take an additional day off as needed. Stay healthy and injury free.

Triathletes will notice that there are 3-4 days of aerobic foundation run workouts planned each week.  Some more experienced triathletes may wish to add another run each week to the plan or boost volume and/or intensity.  Non-runners are asked to substitute other means of low impact cardio training (i.e. elliptical machine, rower, stair-climber, etc.) in place of running.  And who knows… maybe this will encourage some athletes to add running to their fitness routine and try a tri! (Sorry, swim training was not included in this plan. We have lots of event specific training plans available for triathletes, including Ironman 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 various energy 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 daily sessions (or do them all!) to suit your particular athletic needs and goals.  You can receive the added benefits of having workouts delivered daily to your inbox and to log your training progress by registering for a FREE Training Peaks account attached to me as your coach.  Click the following link or paste it to your browser in order to download the plan to your 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 being accountable to your plan and the other athletes from around the world joining you, you’re encouraged to log your workout comments each day on the Spinervals Facebook Page.  There’s nothing like sharing your results and accomplishments in public to keep you honest and on track!

And since research has proven that people who attach themselves to social groups and events tend to ‘stick’ with things longer and enjoy the experience more, I encourage you to get at least 3 of your close friends 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 workouts done.  After all, misery loves company!  So, enlist 3 friends to join you by forwarding them this information. Who knows, it might just help them change their lives for the better!

Here’s a list of the recommended workouts videos in my training series for this 6-week phase of training.  Daily optional workouts are recommended for your convenience, in case you don’t have the recommended title. (Members of Spinervals.com receive a 20% Discount on all DVD purchases. Go HERE , http://www.spinervals.com/public/10.cfm ,  to learn more 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 your overall 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 come to a close.  Oh, and be on the lookout for a 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.  

2011 Spinervals Challenge! | U Have What it Takes?

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

Spinervals supports our Wounded Warriors | Team 4MIL

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

Vegas, Interbike and Red Rocks

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.



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

Clavicle Rehab Report

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

Sponge Bob & Sports Nutrition??

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

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'

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

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

Reflecting back: 2010 Tucson Training Camps

I hope everyone had a nice Easter weekend. We sure did... with incredible sunny and warm weather here in Tucson, my two girls enjoyed hunting for Easter eggs and finding their basket from the Easter Bunny. The rest of the weekend was relaxing, including some solid training with a 70 mile ride, a swim (yep, starting to get in the pool more often) and a run. I was hoping ole' EB would leave some goodies for yours truly... but no such luck this year. :)

Last week we finished up with our 2nd Tucson Camp of 2010. It was a great week with some awesome people. While camps are very busy and 'stressful' at times for me as the camp organizer (regarding the safety of the campers), they are also so much fun and rewarding... personally and professionally. For me, it's a point of contact as people I might coach via phone/internet are able to come out and train with me one on one. As a coach, I get a better sense of who the athlete is and what makes them tick, as well as what's needed to make them better as competitors. I also get a chance to meet Spinervals fans and spend time with them... getting feedback regarding the Spinervals series and how to improve it, as well as hear how the DVD's have helped them improve as athletes. It's especially cool when some people can quote certain, as they call them, 'troyisms' from the videos. Often quoted are "You'll pass out before you die." and "anyone can suffer for 10 seconds!". :)

Every year we try to do something different with camp and this year was no different. For example, we incorporated the option of running the half marathon or 5K into the program. We also increased our ride time up Mt. Lemmon to 2 hours, and in camp #2, did a brutal set of hill repeats one day. For next year... we have some new changes in the works, including a cycling-only camp for advanced riders (no TT bikes allowed!). Look for early bird registration to open soon for March 2011 Tucson training camps at www.coachtroy.com and www.spinervals.com

Have a great week!
- Coach Troy

CPR saves the Day

I just had one of those life defining moments I wanted to share with you. Still a little shaken, so it'll be brief.

This morning I was having a bagel and coffee at a local bagel stop in town when a group of cyclists rolled up for morning coffee. It's a local cycling club of retirees who take a little breakfast break each morning.

As I sat there, I noticed that one of them was on their hands and knees... a gentleman in his late 60's or early 70's. One of his fellow riders ran into the bagel shop yelling to call 911. All of a sudden, the gentleman slumped over onto his side.

I ran out of the shop as people stood around. Fortunately, a physician had pulled in to the parking lot to grab a bagel and quickly ran over the the cyclist. She assessed his condition and he was not breathing and had no pulse.

I quickly got down on my knees beside him and began giving chest compressions as she gave mouth to mouth. His eyes were slightly open and rolled back in his head and still showed no signs of life. I was counting my compressions, 1 and 2 and 3 and 4 and.... As she give 2 breaths every 15 or so, then reassessed his condition. After about 50 compressions, he gasped and started very labored breathing. He was alive. We rolled him to his side as paramedics arrived on the scene within 5 minutes to take over (pictured above).

Fortunately, the man had medical information with him. He had recently had a heart attack and several other life threatening conditions apparently. The EMT's whisked him away in the ambulance in minutes.

I had never been part of something like that... but was very glad to have gone through CPR training in the past and to be able to keep my wits during the situation. It was a bit of a blur while it was happening, but I remember his riding buddies standing around cheering him on , urging him to breath and 'come back' when he was non-responsive.

Afterwards, I was shaking -- and still am a little bit. I started to get choked up too , thinking about that poor guy and how close he was to not coming 'back'. It also reminded me how important it is to know CPR and to carry medical information with you as a cyclist. You never know what's going to happen out there.

Ugh, what a morning! It puts a new perspective on what it means to be healthy. I need to go for an easy ride now. Live every day to it's fullest.

Train safe,
Coach Troy

Cycling in the Cold Rain

For 39 years I lived in Maryland and for about 20 of those years was a year-round outdoor cyclist, except in the very worst weather conditions. I can't even begin to tell you how many hours I've spent riding (and running) in crappy weather, from high winds to driving snows to cold rainy days...suffering for my 'art'. Of all the crappy weather I mentioned, the worst to me is cold rain.

I love Tucson for its weather...it's one of the reasons I relocated here from Maryland. 300+ sunny days a year with short winters where temps rarely dip under freezing (at night) and precipitation is low. It's truly a great cycling destination as each winter, pro teams and cycling enthusiasts from around the country come here to enjoy the high desert scenery and outdoor lifestyle.

So, today it was 64 degrees, winds in the low teens from the north and overcast with a 20% chance of rain in the afternoon. Not bad... so I got ready for my 30 mile aerobic training ride, wearing knickers, a thermal long sleeve cycling jersey and toe warmers...perfect clothing for a mild day. In looking at the sky, something told me to bring my rain jacket too.. just in case. The drizzle started to pick up as I rolled out of my neighborhood. As I got out to the main road (Oracle Road) and started to head north, the rain started coming down hard and the temperature started to drop precipitously. The winds also started to pick up too, driving the rain and me back as I headed uphill and north into stiffening headwind with occasional gusts. I was wet and cold to the core and started to shiver. Thankfully, I had that rain jacket and a base layer on underneath my jersey. My legs were soaked, but the knickers covered my knees, providing a little bit of needed warmth.

After 1.5 hrs on the road freezing my bootie (my 2 year old's favorite word) off, I made it back home. My fingers were so cold and numb, I had to get my 6 year old to help unzip my jacket and take my gloves off. After defrosting in a hot shower, I found out that the temperature had dropped from the mid-60's to 53 degrees and the winds were gusting to over 20 mph. Being cold and wet on the bike is no fun, don't you agree?! It's amazing how quickly and dramatically weather conditions can change here in the desert at this time of year... wow! It seems to be par for the course here lately as last week at camp climbing Mt. Lemmon, we went from comfortable 60 deg. temps at the base of the mountain to cold winds and temps in the upper 30's (with snow on the ground) at mile marker 17 and above!

My 'coaching moment' here is to remind you to always be prepared for changing weather conditions when there's even a slight chance of it. You're better off overdressing with multiple layers that can be peeled off (and carrying a rain jacket) then under dressing and risking hypothermia, or worse! Also, always have a contingency plan... or choose a route that enables you to get back home quickly if needed. For example, today I should have ridden for 45 min. - one hour and then hopped on the trainer (doing a spinervals of course!) for the balance of the time.

Tomorrow it's supposed to be sunny and 70 degrees here... I'll be carrying a wind vest and arm warmers 'just in case'!

- Train Smart,
Coach Troy

That 'A HA!' Moment & Bike Fit

I was out for a short recovery ride after my long run today and thought about bike comfort and riding efficiency. That's kind of a geeky thing to think about I realize - but hey, I do this stuff for a living!

Any way, I was riding my 2006 Litespeed Vortex with DA, Zipp 404 rear (w/powertap) and Mavic Carbone front with my Profile clip-ons thinking, "Man, this bike set up fits me like a glove!". It's a nice feeling when you feel 'dialed in'.

The truth is that it takes a ton of trial and error to find that 'right' fit. I know there are lots of formulas out there, as well as experts in the bike fitting industry, but I feel that the best fit comes from trial and error and seeing what works best for you. Certainly having a good baseline fit is important, but after that it's important to tweak your position incrementally until you have that 'a ha!' moment. Some people just go by the advice of their fitter... taking it for gospel and think, "hey, if he (or she) says this is how it should feel, I guess this is the perfect fit for me!". Well, that couldn't be further from the truth because no matter how experienced, smart and well-educated that fitter is, he/she still doesn't walk around in your skin. Make sense?

So, the moral of this story is to establish a good baseline fit with the help of an expert but be prepared to then ride with your wrenches for subtle tweaks here and there until you feel the bike fits like a glove... just like my Vortex does right now. :)

Train smart,
Coach Troy

Finding that Silver Lining

2010 is flying by already and we're already well into the month of March! Does anyone else feel the way I do... that the older I get, the faster time floats by? Hmmm...

I am 85% over my flu with but still a few lingering symptoms of feeling crappy. This is the worst case of sickness I've had since I can remember and I hope not to have a repeat performance anytime soon! As I look for the silver lining in this cloud, I do see one ... it makes me appreciate even more the times I feel really good. It's so easy to fall into the trap of feeling entitled to be able to use your body as an athlete and make it go further and faster in training and in racing. You can take it all so much for granted...until an injury or serious illness derails your health in an instant and all of a sudden, you go from being active to sedentary. It's a harsh reminder that we're all so vulnerable, no matter how 'fit' and 'healthy' we think we are.

I remember years ago I used to give pre-race talks to my athletes at Ironman events and one of the things I always pointed out to them was to have a sense of gratitude out there on the race course. That no matter how horrible they felt at times during the race, to be grateful they were able to use their bodies to take on the challenge... because it won't be this way forever. I think this concept resonates with all athletes who push themselves to their limits.

So, today I going to try and get out for a short bout of low intensity "post illness" training and start regaining my lost fitness, getting ready for my Tucson camp next week. I know I'll have a great appreciation today for my improved health and ability to ride my bike, if even very slowly at first.:)

Train smart,
Coach Troy

Mile 24 of the Flu Marathon & Indoor Training

Day 5 of being hammered by the flu and I think I'm at mile 24 of the 'flu marathon'. If you've done a marathon, you know that mile 24 is the worst mile marker... it's so close to the finish line, but still soooo far away. I'm feeling better though and anxious to resume normal life and to get back in to training. I feel I've lost all the benefits of my 3 months of base training... but am confident it'll come back pretty quickly. Bottom line is... don't get sick! I want to thank everyone for their suggestions, advise and well wishes. I tried the 'executive workout' yesterday (hot tub, steam room, hot tub), and felt that had some benefit. :)

Today I might try a very light workout of 30 minutes on the trainer and 20-30 minutes of treadmill work, finishing up with 10-15 minutes of dryland swim training. It's interesting, but when you really think about it ... a triathlete can maintain and gain fitness in a very small area. Here's a pic of my personal training area... including my bike on a trainer, my treadmill, my stretch cords and my TV/DVD player for entertainment. It's amazing how much quality (and high volume) training one can accomplish in such a small space. I decided to come up with my top 10 reasons to train indoors...

COACH TROY'S TOP 10 REASONS TO TRAIN INDOORS:
1. You have to!: If you want to gain fitness and race strong in 2010, you've gotta get the volume in... no matter what. Remember, while you're sleeping your competitor is outside riding somewhere on a tropical island.
2. It's safe: Ever heard of anyone getting hit by a car or having an angry motorist throw a bottle at you when down in the basement?
3. It's focused: Get that HR monitor on or that power meter fired up and 'train with a purpose'. Indoor training eliminates the variables of outdoor riding.
4. It's convenient: It takes 15 minutes to don your tights, booties, layer up with undergarments, balaclava and claw gloves but only 2 minutes to walk down the steps (or hallway) and hop on the trainer or treadmill.
5. You can do it anytime of the day or night: Short of getting lights for your bike, you can do trainer or treadmill work at any hour, before or after work.
6. It can be social!: Ever heard of 'no drop rides'? With indoor training, you can get a bunch of your cycling buddies together for a workout and enjoy their company without the 'super stars' racing down the road and dropping slower riders.
7. It allows you to catch up on the news and movies.: Workouts that are 'aerobic' can be done while watching the news or new movies you wouldn't have the time to see otherwise.
8. Nutrition is nearby.: No need to carry tons of food and fluids with you as the fridge is right down the hallway or up the stairs.
9. Your family gets to see more of you.: Refer to points 3, 4 and 5.
10. You have to!: Go back to point number 1!

What do you think? I'm sure there are more reasons to add. Sure, it's boring as hell at times, but in the end, training indoors is a necessary evil that really does yield great results when it's time to 'hit the road'.

Train Smart and avoid the flu! :)
- Coach Troy

Setbacks suck. Being sick sucks. Getting sick is a part of life, and for most non-athletes, being sick means missing a few days of work while they recover by resting. For athletes however, getting sick can have a huge negative impact on training progress,momentum and competitive goal achievement.

Early last week, my youngest developed a case of pink eye and a cough. It seems that when the pre-schoolers get sick, the parents do too. I've had flu-like symptoms now, going on four days. Sore throat, coughing, night sweats (and day sweats), 'achy' muscles and dizziness are just a few of my problems. Training this week has been next to nothing as I try to rest enough to kick this bug. I'm not one to go to see the doctor unless I absolutely have to , but it looks like I might be making a visit soon to get some medication. Ugh... put me out of misery!

I'm curious to know how others handle illness and training?

I have always taken the approach that rest is key, because you want to bounce back to 100% health asap. Training at all when sick, if it's even possible, seems to prolong the illness, unless you have a simple head cold and you keep your intensity/volume low. When it's time to return to training, using a sensible approach is important. The first couple of days back should be light aerobic and fairly low volume. My experience is that it takes a day or two to get your groove back. The worst thing to do is try and 'catch up' for lost training volume as this could lead to another set back like an overuse injury or even getting sick again.

Getting sick around the time of an important race is a REAL bummer. I've tried to 'race through' an illness before and it's always had negative results. It's probably a wise decision to scratch if you are ill a few days before a race. After all, you race to perform your best and when sick, you're never at 100%. Worst yet, you can dig yourself into an even deeper hole as the intensity and effort on race day can seriously compromise your immune system even further - especially long course racing!

So, I'm hoping to bounce back in a couple of days and get my mojo back. Until that time, please stay healthy and keep your training momentum.

- Coach Troy

Back in the Groove & Spinervals 100.0?

Getting back in the groove after my trip to Louisiana for the Strength & Conditioning conference and tri clinic. It was a great time ... I really enjoy giving clinics for small groups and interacting with athletes from different parts of the country. I've been conducting workshops, camps and clinics since 1995 and I can say with certainty that endurance athletes, as a whole, are the nicest people. Most everyone is energetic, focused and motivated to 'raise the bar' and achieve personal goals. Very cool!

Speaking of achieving personal goals, we recently released three new Spinervals workouts in the competition series... numbers 33, 34 and 35.0. One of my personal goals is to reach 50.0 over the next three or so years and 100.0 over the next 15 years! Another goal is to produce 'community' spinervals workouts in each region of the country. So far, we've done a ton in the Mid-Atlantic and upper Mid West, featuring athletes from those regions. I hope to broaden our scope over the next couple of years, hitting the south west and north east regions, as well as others.

As for training, the past 5 days have been pretty low key due to travel and other obligations. I hope to boost my training volumes this week, especially on the bike. Swimming? Well, to be honest, I have not been in the pool for quite some time... several weeks now in fact. On the bright side, I have been using my stretch cords for dryland swim training 4-5 days/week and feel myself getting stronger, so all is not lost. I know... get my butt in the pool! :)

Train Smart,
Coach Troy

Strength Conference & ideas for training when "On the Road"

Just getting back from a great weekend at the Strength and Conditioning Summit at the University of Louisiana at Monroe. This event, brought to reality by the faculty and staff at the University and spearheaded by Dr. Lisa Colvin (a top age group triathlete at the Olympic distance and former athlete of mine) brought in the top Strength and Conditioning Coaches in the country to present on various topics and the latest research in the field. NFL luminaries we're all over the place including several coaches with Super Bowl victories. Coach Dan Reeves, formerly a coach with the Dallas Cowboys and Denver Broncos was the keynote speaker on Friday night and Chris Mortensen of ESPN was the speaker yesterday at a luncheon. My role was to talk about multisport training plan development concepts and ideas, and then to run a short cycling and swimming clinic on Saturday morning. It was a great event and an honor to be invited to present. Oh, and the jambalaya was incredible!!

As any of you who travel for work can attest, traveling makes it hard to focus on your training. Obligations for work, restaurant food, time in the airport and getting from one place to another, flight delays, busted or overcrowded treadmills at the hotel gym, etc. make the best conceived plans to train consistently go the wayside at times. I've learned to live with the uncertainty of if - or when I'll get my training done when I'm traveling for work, but sometimes it can be frustrating.

I have a few strategies that do seem to work I'll share with you:
1. Get the training done early in the morning before the workday begins. Evening obligations with co-workers and/or clients usually prevent any late day workouts from happening.

2. Plan in advance. Try to call ahead to make sure the hotel has a decent workout facility or if there's one nearby. Many hotels will have a relationship with a nearby health club, like a Life Time Fitness.

3. Bring stretch cords. I do some dryland training in the hotel room with my cords to take the place of swimming.

4. Run, run, run. Running is my focus when I travel. I try to rack up some good run volume on the 3-4 days I'm on the road, and then focus on the bike before and after the trip for a few days.

5. Stationary bikes. Where there is a good stationary bike, I focus on short workouts and using big gears / low cadence for strength maintenance. (Example: w/up 5 minutes, 10 minutes of 'grindn' it out' at 60-70 rpms, 5 min cooldown).

6. Eat 'healthy'. It's so easy to overdo the calorie intake when on the road. Breakfast for me will include a bagel / cream cheese and perhaps a little bit of egg at the hotel breakfast bar. I'll snack on an energy bar, like a Clif bar or other organic product. Lunch will include a sandwich, fruit and maybe a salad. Dinners can be difficult depending on where and who you eat with, but I try to keep it simple with a piece of chicken, fish or steak and a plain baked potato (that's it!).... oh, and an adult beverage or two. I find that a simple diet plan keeps me going until I can get home and back into my normal eating routine.


So, traveling makes training for competition a challenge... but it's all part of the game for so many of us! Just have a plan to shift your workouts accordingly, do what you can do, be flexible and try not to get frustrated if your plans don't pan out.

Train smart,
Coach Troy

The '15 Minute' Rule

Ever had one of those days when you just feel tired and lethargic? That was how I felt yesterday. I had a 3 hr aerobic endurance ride planned and just felt 'blah' when I woke up. The legs were tired and my motivation was low. Ever felt that way?

I have a rule that I try to adhere to. That rule is to start a workout and see how I feel after 15 minutes. If I feel like crap after 15 minutes, I turn around and call it a day. This '15 minute' rule used to serve me well when I was racing competitively back in my 20's, so I gave it a shot ... and it worked! I was able to get into a groove and ride comfortably, not feeling like something the cat dragged in.

The 3 hr ride wasn't a spectacular effort, but I was glad to get it done and 'in the books'. After all, miles in the legs during base building is like 'money in the bank'. After the ride, I was ravenously hungry... so while watching the NFL Playoffs (sorry Viking and Jets fans), ate like a man possessed. We had some SEE's Candy in the pantry, so I was sure to indulge on some chocolate treats. I can tell that my body is adjusting to higher workloads as I try to balance proper nutrition with higher volume training. It's a process that you should be aware of too.

Train smart!
- Coach Troy