Archive for Ironman

049: Coach Al visits with Triathlete Rachel Beckmann, Ironman Coeur d’Alene 30-34 Age Group Winner [Podcast]

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Rachel on the run in Kona!

Rachel on the run in Kona 2013, sporting her signature trucker hat!

Today I’m really pleased to welcome on to our podcast the winner of the women’s 30-34 Age-Group at Ironman Coeur d’Alene, Rachel Beckmann.

Rachel is an active duty commisioned officer in the U.S. Coast Guard presently stationed in Alexandria Virginia. Amazingly, I managed to catch her not moving for a few minutes while she was out in Las Vegas on vacation visiting family (AND training for the 2014 Ironman World Championships in Kona).  This woman doesn’t stop and sit still for too long so I feel really fortunate to get her on our podcast.

Rachel and I go way back to her days as a cadet at the Coast Guard Academy. (I was also at the Academy playing percussion as a member of the U.S. Coast Guard Band).

In the time we spent together as coach/athlete, I really learned so much from her. Honestly, I still had so much to learn about coaching (and still do) and I think she was too young to really see it!  :)  I also learned about her relentless work ethic and inner drive to succeed, and that she is truly as intelligent, fun-loving, kind hearted and just wonderful to be around, as anyone you will ever meet.

Rachel has blossomed from that enthusiastic young collegiate newbie into a full-blown Ironman age-group champion, who has certainly learned a thing or three on her path to multiple Ironman finishes and numerous overall race wins.

In today’s podcast, she looks back on the journey and shares some thoughts on the fun she’s had, the difficulties, what she’s learned, and what it’s like to live life as a young female officer serving our country while also pursuing her “personal-best” in the sport.

Among the topics we discuss on today’s podcast:

  • How did her childhood, as well as her experiences as a female cadet at a military academy impact her development as a triathlete?
  • How does she balance her career as a Coast Guard officer with her triathlon lifestyle? What has she learned that could help YOU?
"Rach" knows how to keep it FUN and can rock the mountain bike too!

Rachel knows how to keep training FUN, and can really rock the mountain bike too!

 

  • What are her most important training, racing, and life “secrets to success?”
  • What about the challenges she faced during this year’s Ironman Coeur d’Alene. How did she respond that ultimately lead to her age-group win?
  • What are the two or three things she thinks are the most important, to both have more fun and achieve greater success? (You won’t want to miss these!)
  • And so much more!
Rachel and Coach Al catching up on one of her recent visits to Connecticut

Rachel and Coach Al catching up on one of her recent visits to Connecticut

Thanks for joining me Rachel, I enjoyed our chat!  Make it a great day everybody!

~Coach Al

Don’t Whine. Don’t Complain. Don’t Make Excuses: Life Lessons From Two Great Coaches.

An old cherokee told his grandson, “My son, there is a battle between two wolves inside us all. One is Evil. It is anger, greed, jealousy, resentment, inferiority, lies, and ego. The other is Good. It is joy, peace, love, hope,  humility, kindness, emptathy, and truth.”  The boy thought about it, and asked, “Grandfather, which wolf wins?”  The old man quietly replied, “The one you feed.” ~author unknown

Your complaints, your whining, your victim mentality, your drama, and all of your excuses, have NEVER gotten you even a single step closer to your dreams or goals. Let go of your nonsense. Let go of your DELUSION that you DESERVE better, and go EARN it. ~ Dr. Steve Maraboli

I’m going to make a change, for once in my life. Its gonna feel real good, gonna make a difference, gonna make it right…That’s why I want you to know, I’m starting with the man in the mirror. I’m asking him to change his ways. And no message coulda been any clearer, if you want to make the world a better place, then look at yourself and make a change. ~  Singer Michael Jackson, from “The Man In The Mirror.

“I am responsible. Although I may not be able to prevent the worst from happening, I am responsible for my attitude toward the inevitable misfortunes that darken life. Bad things do happen; how I respond to them defines my character and the quality of my life. I can choose to sit in perpetual sadness, immobilized by the gravity of my loss, or I can choose to rise from the pain and treasure the most precious gift I have – life itself.”  ~Walter Anderson 


Advice John Wooden's dad gave to him upon graduation from grade school.

Advice John Wooden’s dad gave to him upon graduation from grade school.

Its been one of those weeks when it seems that its just a little harder to “fight the good fight.” Hey, I know we all have our own pile, right? I’m not alone.

Sometimes life’s challenges step right up and hit us in the gut.  Sometimes people you trust and care for end up striking back at you, and what results is a struggle to regain your belief in the inherent goodness in people. Sometimes it seems that every time you look around, bad things are happening to good people.  My dad once told me that “life ISN’T fair, and not to expect it to be.” The ole man was right!  :)

 

I was watching a taped ESPYS show on the sports network ESPN the other night.  It was being replayed from 2009. Just when I least expected to be inspired and pulled out of a little doldrum I was in, up to the microphone steps now deceased Northern State basketball head coach, Don Meyer.   Meyer was being presented with the “Jimmy V Perseverence Award.”   Coach Meyer was the recipient of many other awards while he was still alive, and is the subject of a book, “How Lucky You Can Be” written by ESPN’s Buster Olney.  (If you don’t know who “Jimmy V” is, google his name right now and read).

Coach Meyer’s personal story is well known among college basketball fans and sports fans alike.  He retired in 2010 as the winningest men’s college basketball coach ever, compiling a record of 923 wins, and 324 losses. (The record was later surpassed by Duke coach Mike Krzyzewski in 2011). But coach Meyer’s record of basketball excellence doesn’t tell the story of this man, who never coached above the Division II level, yet had an impact on the his sport and the people in it, on a truly global scale.

As coach Meyer walked to the microphone, his personal saga played out on the big projection screen behind him.

It is September 5, 2008.  He is involved in a terrible car crash in which he suffers terrible injuries, including one that ended in a loss of one of his legs.  But that’s not the worst of it. During the emergency surgery after the crash, doctors discovered cancer in his liver and intestines.  Amazingly, in an interview during his recovery from surgery, he said “”What’s great about this is I would not have known about the cancer had I not had the wreck. God has blessed me with the one thing we all need, which is truth. I can now fight with all of my ability.”

The very next day after being released from the hospital, he was at school coaching from his wheelchair.

As I sat there listening to his speech upon accepting the Jimmy V award, I couldn’t help but feel a bit like a jerk, for how I was feeling at the moment I turned on the TV. I thought I had had a rough time – personal and business difficulties, and other things, seemed almost overwhelming.

537280e611665.imageAs Coach Meyer spoke straight from the heart, looking with gut-wrenching honesty into the eyes of every person in the room, he recalled visiting with legendary UCLA basketball coach John Wooden after the crash. Coach Wooden shared with him a card that had some advice HIS father had given to him upon his graduation from grade school.

It has stuck with me virtually every minute since.

It said, “dont whine, don’t complain, and don’t make excuses.”

Coach Meyer went on to tell the story of him showing up every day for rehab in the clinic, looking around the room at all of the people struggling and suffering, trying to heal and improve, and all the while, remembering and reiterating those powerful words to himself: Don’t whine-don’t complain-don’t make excuses.

Coach Meyer’s words really hit me hard; they shocked me back into that reality that often happens when we hear of someone else having what seems like such hard luck or bad fortune.

When bad things happen to good people, it often helps us realize what WE have to be grateful for – the blessings in our life – it helps us to prioritize and remember what is TRULY important – and helps us see that while life ISN’T always fair, it is good.  

Yes, its easy to allow a feeling of entitlement to occasionally creep into our mindset or to feel sorry for ourselves when something “bad” happens, when the harsh reality is, any discomfort or difficulty we find ourselves staring at is usually brought on by our own choices and decisions, however hard that might be to accept sometimes.

Can we learn from the mistakes we have made so we don’t repeat them?  Can we truly be grateful for the blessings in our life and share that attitude of gratitude with the world on a daily basis? Can we wake up every day ready to re-commit to living the ideals put forth by John Wooden and his dad?

As I look at the man in the mirror and re-examine my own life and my attitude toward it, what am I trying to say with this blog today?

  • If you’re an athlete and have made the choice to walk into a gym, or to train and race, don’t whine or complain about how hard the training is or how tough the race may be. You are choosing to do this. Getting out of your comfort zone and “suffering” on some level to achieve is what it takes to GROW and to reach your ultimate potential.
  • More to the point, I can say with total confidence that suffering through any pain or discomfort is a privilege and a blessing… that so many who aren’t so fortunate, only wish they could do.  To be able to train and race is not something we’re all entitled to! Cherish the opportunities!  Make the most of them, every day, and in every way.
  • Be HONEST with yourself and be willing to accept honesty from others. If someone IS being truly honest with you, it means they care about you. Its the liars you have to worry about.
  • If you, like me, have made mistakes in your life be it personal or in business, suck it up and stop whining and realize that sometimes life teaches us hard lessons. We need to LEARN from those lessons and soldier on!  Don’t give up or give in.
  • Have the courage and strength to accept that the choices you’ve made and don’t look back. Look forward.
  • Please join me and starting today, strive each and every day to be thankful for every blessing in your life; commit to doing the most you can with every minute of your life!
  • Don’t stop learning, don’t stop growing, don’t stop reaching, don’t stop challenging yourself, and don’t whine, don’t complain, and don’t make excuses.

As Charles R. Swindoll said, “Words can never adequately convey the incredible impact of our attitudes toward life. The longer I live the more convinced I become that life is 10 percent what happens to us and 90 percent how we respond to it.”  Make it a great day!

~Coach Al 

044: More Listener Questions: Comparing Ourselves To Others; The Psychology Of Suffering [Podcast]

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Doc Strecker pushing toward the finish!

In today’s podcast, I jump right into some great questions posed to us by some listeners. As we’ve said before, we really appreciate it when you contact us and ask great questions – keep them coming!

Comparing Ourselves to Others:  We all know and understand that each of us is, and will always be, on an athletic and personal  journey unique to us. Most of us are very comfortable accepting the idea that some athletes might be “ahead” of us on their journey, while others are of course, at a starting point that might be thought of as “behind” us.  Now I suspect that as you’re reading that sentence, you might be thinking, “aren’t you emphasizing comparing ourselves to others by phrasing it that way?”  Yes, and that’s the point. Comparing ourselves to others is rarely ever a good thing, although the nature of competition inevitably puts us smack dab right in the middle of comparisons.

A listener sent in a great question, asking what strategies she could use to not fall into the trap of constantly comparing herself  to other athletes, especially if the athlete that she’s comparing herself to is, in her viewpoint, stronger or faster than she is. To use her words, “sometimes I find that when I hear of others doing more, or progressing faster, my first reaction is that I SUCK.”  That’s a common reaction in our worst moments, so I felt it was a good topic to discuss on the podcast.

The Psychology of Suffering: Training hard and learning how to handle discomfort is certainly a key to improving as an endurance athlete.  A listener wrote in with a great question on the topic. Here it is:

“Yes, I know in my heart that to perform at my best, I need to suck it up when it starts getting hard, whether its in a race or in a workout.  How do I effectively control that voice in my head that is telling me to slow down or go easier? Or just quit?  Also, how often do I need to “go to the well” and suffer in order to learn better how to do it? The weather also always hinders me from accomplishing what I want to, or plan to. I find it easy to use weather as an excuse to do less than my best. How do I over come that?”

I jump in with my thoughts on the matter – important stuff if you DO want to reach your ultimate potential!

Thanks for joining me on the podcast! Happy Trails!

~Coach Al 

040: Listener Questions: Downhill Running and Nutrition [Podcast]

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Flatten the course!

Flatten the course!

In today’s podcast, we once again respond to some listener questions. We really appreciate it when you contact us and ask great questions – keep them coming!

Going down: The topic of downhill running, both from a technique perspective and also from a pacing perspective, is often glossed over in favor of the opposite, which is running up. A listener sent in a link to an article titled “Efficient Running Up and Downhill in Triathlon,”  (triathlon.competitor.com and the Journal of Science and Medicine in Sport), which discussed some research conducted at the University of Connecticut on competitors at this past October’s Ironman World Championship. Specifically, the researchers looked at how “various types of pacing can effect overall performance.”

The author states, “researchers took a random sampling of Hawaii-qualifying athletes and measured their predicted personal pre-race goal time against their finishing time on race day. Using Timex Ironman Global Trainers and TrainingPeaks software, they analyzed nine segments of the bike course and 11 segments of the run course.  Their goal was to determine whether any of the segments predicted performance, and they were surprised at the results—the downhill portions (on both the bike and run) proved to be most influential on overall time. They found that athletes who maintained faster relative speeds on the downhill sections of the course, and who had smaller changes in heart rate between consecutive up and downhills, were more successful relative to their goal times.” 

How you pace your downhills and uphills in a race is critical, and the research, both anecdoatal and scientific, and practical experience, support this.  In today’s ‘cast, we’ve got lots more to share on this topic!  Its a good one.

Also, a listener wrote in with some questions regarding his nutrition planning as he prepares for the Alcatraz Triathlon next weekend. We believe his questions are common and important, so you’ll want to listen in to hear what they are and our responses.

Please tune in and join us for today’s talk, where we discuss these topics and a few more as well.

Have a great Memorial Day weekend everyone!  Thank you to ALL of the men and women in uniform who, through their selfless service, make enjoying our sports possible.

Happy Trails!

~Coach Al and Doc Strecker 

Variety Is Greatly Overrated. Here’s Why! (Including TIPS On How To Progress!)

Despite what some believe, strength is NOT the goal with the movement training we do. Strength is a symptom ….a symptom of moving well.  In a similar vein, speed training is not the optimal path toward improving our fitness.  Improved fitness leads to improved speed potential. Speed is a product of moving well and improved fitness.  

~Coach Al


Strength isn't the goal! Strength is only a symptom of moving well!

Strength isn’t the goal! Strength is only a symptom of moving well!

Here at Pursuit Athletic Performance, Kurt and I believe the true value and benefit to movement based strength training resides in digging DEEPER into the basic skill and integration of  a movement.

In this day and age, with athletes becoming bored so easily and instant gratification being so prevalent in every phase of our life and culture, digging deeper into a movement vs. moving “on” from the movement is often difficult (and even frustrating) for the individual athlete to fully embrace.  We seem to frequently fall victim to the mindset of always looking for the next “great” exercise, the next great “tip,” or how we can blast on to the more “advanced” stuff, thinking its a magic bullet to the success we seek.

Whether or not you like it, the truth is that the devil is in the details and the magic to optimal progression and exploding your potential is in true mastery of the basics and fundamentals.  This single concept, while easy to read, might be the most challenging for the average person to accept and embrace, but it IS the key to long term, meaningful success.

So, yes, variety is greatly overrated.  To reiterate, once the shiny newness of an exercise wears off and you’re “bored” with it because it’s not “new” anymore, you’re forced to get deeper into it, or bail out and just move on to something else “new” and “exciting.”  I’d argue the best choice is the former, not the latter. 

Of course, that being said, there are a great many ways to enhance the quality (and thus results) of the training you are doing, rather than to change exercises.  For example:

1. Use a slower rep speed. 

  1. It’s common for folks to move in and out of movements quickly.
  2. It’s common to see folks come out of the bottom of a movement quickly, rather than “owning” that bottom portion.
  3. Use a count of 4 – 1 – 3 seconds: 4 seconds lowering – 1 second pause at the bottom – 3 seconds raising.
  4. Removing the ‘elastic’ or rebound component to better own each phase of the movement.

2. Decrease your leverage. 

  1. Think about the HUGE difference in difficulty between a double arm push-up with a wide arm position, and a single arm push-up! Huge difference in leverage.
  2. On the topic of stability, a tiny difference in how wide your arms or knees are really changes how difficult the exercise is to do well!

3. Improve your focus and tension! 

  1. Where’s the hard in your exercise coming from?
  • From inside of you? Posture, breathing, focus?
  • Or is it coming from OUTside of you?  Are you thinking a different exercise, or more weight (outside of you) will automatically make you stronger? Not going to happen.
  • We need to consciously PRODUCE that tension, even when moving a relatively small amount of weight.
  • Focus, tension management, radiation of tension throughout!
  • “Intensity” and “strength” isn’t just about moving more weight. Its about bringing a certain level of whole-body tension and focus into every movement.
  • In RKC/HKC circles as well as in power lifting circles, there’s a saying: “If you make your lighter weights feel heavier, your heavier weights will feel lighter.” Practice the focus and tension skills with lighter resistance, you’ll get more benefit from every movement you do!

Happy Trails!

~Coach Al

We Are All An Experiment of One: Find Out What YOU Need The Most and Then Get It Done!

TEAM Pursuit Athletes at the 2013 Timberman Half Ironman triathlon!

TEAM Pursuit Athletes at the 2013 Timberman Half Ironman triathlon!

In order to be able to run as fast and as long as you would like to and remain injury-free while doing it, your running body must be BOTH strong and flexible. Think about this fact: approximately 50% of the energy that propels you forward during the running stride comes from elastic and reactive “energy-return” of your muscles! While you’re taking that in, think about this: at the same time that certain muscles are required to be elastic and reactive, others need to be very stiff and strong, to prevent your body turning into a wet-noodle as your feet hit the ground!

Muscles tense and lengthen and release and stretch (helping to facilitate rotation around your joints while doing all of that!) as they prepare to store energy and absorb outside impact forces and turn that stored energy into forward propulsion. There’s a lot more going on during the stride than you could ever imagine!

And while all of these things are happen within each of our bodies while we run, they happen at different rates of speed and relaxation and ease for each of us. We are, at once the same, and yet very different.

Some of us need more STRENGTH and STIFFNESS in our “chain,” while others need more FLEXIBILITY and ELASTICITY and MOBILITY.  We each have our own “limiters” and weaknesses which may be making us either more prone to injury, or limiting our speed and endurance potential.

So given all of that, do YOU know what your weakness is?

For example…

  • Are you prone to calf injuries because your calves are forced to absorb impact forces due to “too tight” hips?
  • Do you lean back on downhills and “hurt,” suffering from painful quadriceps during those downhills because your quads are too weak to absorb those impact forces and prevent your body from collapsing against the forces of gravity?
  • Are you still landing out in front of your center of mass, even though you know you shouldn’t, because your hams and glutes are not “reactive” enough (too slow) and weak to contract quickly, getting your feet UNDER your hips as you touch down?
  • Does your low back hurt during the late stages of your longer runs or rides because its trying to do the work your butt should be doing?
  • Is your stride short and choppy because your hip flexors are so tight they can’t release to allow your pelvis to rotate forward so that your legs can extend behind you as you drive horizontally forward with each stride?

These are the questions and issues we ALL need to consider, and for each of us, it is different. If you take the time to listen to your body and consider what YOUR weakness or limiters are, then you’ll be able to address it and as a result, improve and run to your true potential!

The answers you are seeking are not always found through “harder” training. Sometimes the answers come when we listen within.  Sometimes things like YOGA or revisiting the BASICS and FUNDAMENTALS, are the path to exploding our true potential, rather than another hard track session.

Our unique Pursuit Athletic Performance “Gait Analysis” system was designed to help us help YOU, learn what it is that YOU need the most! To learn more, go here to learn more about our analysis packages.

Check out our testimonials page here to learn more about the success stories of so many athletes who learned what THEY needed to do to truly explode their potential!

Happy Trails!

~Coach Al

035: Open Water Swimming with Alcatraz Legend Gary Emich [Podcast]

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Elite open water swimmer and coach, Gary Emich

Elite open water swimmer and coach, Gary Emich

Today we’re stoked to have Alcatraz swimming legend and triathlon coach, Gary Emich, on our podcast. Gary is most well known for having completed over 1000 Alcatraz swims (without a wetsuit!) and for a host of other impressive open water swimming accomplishments. 

Gary is a Certified Level 1 USA Triathlon Coach specializing in open water swimming and a Certified Level 2 ASCA Coach.  He is co-host and co-producer of the DVD “Lane Lines to Shore Lines:  Your Complete Guide to Open Water Swimming” and co-author of “Open Water Swimming:  Lessons from Alcatraz.”  And, from 1998 through 2009 he was the race director for the “Alcatraz Challenge Aquathlon & Swim.” His open water swimming CV includes the Amazon River replete with piranhas; Peru’s Lake Titicaca; Scotland’s legendary Loch Ness; the Hellespont (a swim from Europe to Asia); and the 20km Rottnest swim at the age of 58.  Relay crossings include the English Channel (2000 and 2011), Catalina, Santa Barbara, Monterey Bay, the Bay of Naples (Italy) and the Strait of Gibraltar as well as relay circumnavigations of Manhattan, Key West and Pennock Island in Ketchikan Alaska.

 

On today’s podcast, Gary and I chat about all things open water swimming related including…

  • Navigation and sighting: What’s the impact of poor sighting? Tips and drills on how to improve this critical skill
  • Wind, waves and current and how to deal most effectively with these challenges
  • How training in the pool can cheat you
  • Safety considerations for swimming in the open water
  • Race starts and finishes
  • Goggles: what are the most important considerations for open water swimming?
  • Triangulation: what is it, and how can it help you in the open water?
  • Are you a bilateral breather?  Is it a worthwhile skill to develop?
  • And much more!

Thanks for joining us! Make your next open water swim a great one!

~Coach Al

ps: Here’s a neat funny which I know you’ll enjoy!

Fraz

Get Out! (Of Your Comfort Zone That Is)

 A dream is your creative vision for your life in the future. You must break out of your current comfort zone and become comfortable with the unfamiliar and the unknown. ~ Denis Waitley

One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again~Abraham Maslow


Life Begins Outside Of Your Comfort Zone!

Life Begins Outside Of Your Comfort Zone!

Throughout everyday life, each of us has certain physical and psychological  “comfort zones” that influence who we are and how we act.  Perhaps you follow the same routine when you wake up in the morning, or drive the same route to your job each day.  Similarly, from a training standpoint, do you tend to migrate toward the same pace, intensity, or routine, day in and day out, because it is “comfortable”?  I thought so!  :)

Physical comfort zones are usually easy to identify.  For example, if you have recently trained at or around 8 minutes per mile during your long aerobic runs and suddenly increase that pace to 6 minutes per mile, you will quickly step outside of your comfort zone.  Running at 6 minute pace quickly elevates your heart rate and perceived effort, immediately putting you outside your comfort zone! 

Psychological comfort zones can be a bit harder to quantify, but here’s an example. I think we can all agree that for most of us, talking one on one to a friend or two is usually not that tough.  But, stand up in a room in front of a live audience and try to give a speech while everyone is staring at you is a lot more difficult, and perhaps way outside of the comfort zone for many of us!

A KEY TO PERSONAL GROWTH AND SUCCESS

 In my opinion, one key that can unlock the potential for greater personal growth and success in many of life’s endeavors is the willingness to step outside of comfort zones.   If you’re going to reach your potential as an athlete, as you execute your training program you must resist the temptation to always do the same thing, in effect resorting back to that which is “comfortable” for you.  After all, it feels absolutely fantastic when we do finally step outside and as a result, experience some success!  Remember what it was like when you were nervous about asking someone out for a date? For most of us, this was well outside our comfort zones, yet how great did it feel when they said, “Yes!”  From a training standpoint, do you remember ever focusing your time and energy on developing a certain skill or technique?  Do you remember how good it felt when you realized you were getting BETTER at that activity because you did things a bit differently?  Far too often we train and perform activities the way we always have, staying with what is comfortable for us.  Routinely doing things the same old way (training pace, intensity, route, focus, etc.) prevents us from growing and improving.  We like to be comfortable!  Resist it, reach out, expand your horizons, and take some risks!  Improve!

 WHY ARE COMFORT ZONES “COMFORTABLE”?

There are two major factors that stop most of us from stepping outside our comfort zones more often.  The first is habit.  Simply put, out of habit, we tend to migrate to that which we are familiar with or that gives us a sense of security and safety.  The second and perhaps most significant factor is fear.  Fear of failure. Let’s face it, at one time or another we are all afraid to fail.  But we all know but rarely admit to ourselves, that the real consequences of “failure” are truly inconsequential and never last long.

As athletes, most of the fear we have when we step outside our comfort zone and try something new is all in our head. The fear is a figment of our imagination.  It just never seems that way at the moment of truth!  As an example, all of you triathletes out there, take open water swim starts (which tend to give many first time triathletes a fit).  Be honest, you know you’re not going to drown!  You know that nothing “down there” is going to swim up and get you!  You know everyone in attendance wants you to succeed!  All the other athletes have the same goal as you, to get to the finish line!  Whatever fear you may experience is only in your thoughts, and you control your thoughts, no one else.  Fear limits what we do and who we are, and ultimately, what we can achieve.

COMFORT” ZONE AND “GRAY” ZONE:

IS THERE A CORRELATION?

 Applying these concepts to your training on a consistent basis can be a key to unlocking untapped potential.  However, and this is important, it doesn’t necessarily mean that you need to always go harder and/or faster!  As an example, getting outside of your comfort zone may mean running, riding, or swimming more slowly on certain training days, when your mind might be telling you that you “should” be going faster.  Or, it may mean doing more drill or skill work in a training session when it might be more “comfortable” if you didn’t include skill/technique work.  In fact, failure to get outside of your training comfort zones relates very much to smartly differentiating pace and intensity in training, something I routinely remind athletes about.

Gray zone training is addictive and easy to succumb to because going “sort of” hard can and often is “comfortable” for many of us.  Think about that. When you’re training “sort of” hard but not REALLY hard (e.g. gray zone), you are in no man’s land. You are much better off either going easier than is “comfortable” for you (aerobic or even easier for recovery), or if your training program calls for it, going much HARDER than is comfortable. In fact, getting the maximum benefit from your training program means being way outside of your comfort zone during hard (quality) training sessions. It means going VERY hard and being VERY uncomfortable!

 THE BOTTOM LINE?

Though it may not always be obvious on a daily basis, consistently getting outside of comfort zones even just a little bit can lead to unbelievable results in your training and racing.  Starting today, have the courage and mental strength to “step out” regularly both physically and psychologically, and I guarantee you’ll get better and faster than ever!  Make it a great day!

~Coach Al 

031: Intensity Metric Triangulation with Coach Will Kirousis [Podcast]

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Coach Will Kirousis

Coach Will Kirousis

Today I’m joined by coach Will Kirousis of Tri-Hard Endurance Sports Coaching to discuss a variety of training related topics.  I’ve known Will for many years and know him, along with his partner Jason Gootman, as among the finest coaches in the business.

In today’s podcast, we discuss the concept of Intensity Metric Triangulation, which is simply an approach that helps to empower athletes to better understand what their power meter, pace meter, heart rate monitor and perceived exertion level are combining to say to them.

Taken further, and most importantly, Intensity Metric Triangulation helps athletes understand how to adjust and perhaps modify how they are executing a training session based on the feedback they are receiving, both objectively from the training tools they might be employing, as well as subjectively from the information their body is sending to them.  In a nutshell, Intensity Metric Triangulation is a simple to use system that helps the athlete know better what’s happening inside in their body and how they might want to adjust training as it evolves.

Will and I also have some fun discussing a variety of concepts that I know will be helpful to consider for any endurance athlete, from communication and self awareness to logging training data to understanding the value of each of our own unique personal histories.  These are key players in our ability to train smart.

One last thing: JOIN Will and I at TRI-MANIA Boston Summit and Expo on March 29, 2014. All information and details can be found here: http://www.tri-mania.com/Boston.htm.  Among many other great speakers, clinics and vendors, Will and his partner Jason Gootman will present a seminar on this topic, Intensity Metric Triangulation at 10:00 AM. I am presenting a seminar at 3:30 PM entitled “Lessons From The Gait Lab.”  Its going to be a great day all around. We hope to see you there!

~Coach Al

017: 70x Ironman With 30 Straight in Kona: Ken Glah (Podcast)

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Hi Everyone!

Ken Glah

70x Ironman Finisher with 30 Straight Kona’s, Ken Glah. He also the owner of Endurance Sports Travel.

In the sport of triathlon, the name Ken Glah is synonymous with class and endurance. A humble guy from eastern Pennsylvania who has mixed it up with the best in the world on the race course, he’s competed in more than 70 Ironman races and finished his 30th Kona in a row this past October. An extraordinary achievement!

I had the pleasure of sitting down with Ken for this podcast in which he shares his insights and tips on:

  • What he has learned in 30 years of training, traveling, and racing in the sport
  • How he has been able to essentially remain injury free, despite very high training volume
  • How he feels athletes should train to maximize their chances for success in Ironman racing
  • What his favorite race destinations are and why

Ken also talks about his unique business, Endurance Sports Travel, which is, essentially, a concierge service for the traveling long course triathlete looking for top notch service and support. He explains many of the unique services he offers, and how he might help you enjoy your race travel more and with less stress.

Few athletes and business owners have a better handle on how to maximize success in our sport. We hope you enjoy our talk. Thanks Ken!

We hope you enjoy our podcasts and find them useful for your training and racing. Any questions? Hit us up in the comments, or on Facebook. Let us know of any topics you would like us to cover too.

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