New Video Project: 10 Weeks to Ironman | Training Tips

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

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

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