Smart Run Techniques for Faster Times

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

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

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

Awesome Multisport Expo in Wisconsin!

This weekend, we at Spinervals Cycling sponsored the Great Lakes Multisport Cycling and Running Expo in Milwaukee, Wisconsin. I was there to be part of and support this second year event. I must say, I was very happy with the event organization and overall experience as an exhibitor and a fan of multisport!

It was estimated that over 4000 people came to the Wisconsin Fairgrounds to attend the expo. A few dozen vendors were there, including wetsuit and race wheel brands, local retailers, various manufacturers and others. Seminars were offered throughout by various coaches and other experts on everything from proper bike fit concepts to swim training technique. On Sunday morning, there was a 5K road race that took athletes over the 1 mile race track at the fairgrounds. I highly recommend you attend in 2011 if you live in the upper mid-west region... it'll really boost your motivation for the new season.

Personally, I really like attending these expos. It's hard work and requires a lot of time away from home (which I hate), but it really lets me 'connect' with our customers by getting some face time, shaking hands and by giving me an opportunity to say 'thank you for using my products', in person. I greatly enjoy meeting folks who use my videos and come up to tell me stories about their training and racing. I also get a kick out of athletes who want me to autograph their DVDs or cycling jerseys... or want to get pictures with me. I'll never take it for granted that my DVDs have had such a positive influence on so many different people for a decade and a half now... it's humbling. Of course, it's also fun when people make fun of my various hair styles and clothing choices over the many years of doing these videos.... NOT!!! :)

I'll personally be at several expos in spring/summer 2010 including:
- April, NYC Multisport World Expo
- June, World Spinning Conference, Miami
- June, Eagleman 70.3
- July, Life Time Fitness Tri, MN
- August, Chicago Triathlon
- October, Dallas Triathlon

I hope that you'll stop by the booth and say 'hi'. Please, just don't make fun of the shorts I wore in Spinervals 6.0... after all, they were in fashion then! :)

Train smart,
Coach Troy