Archive for Race Results

Are You Doing THIS, and Self Sabotaging Your Success?

Today’s I'm sharing something that at times frustrates the coach in me, I won't lie. Perhaps more than almost anything. And I know it shouldn’t, because…well, it’s the humanity in all of us. But if only…

So what is it?

Our constant need to self-judge at every turn or moment, during training and racing.

Trust me, I’ve been there. We all have. It’s our universal human nature to do this thing, self-judging right in the midst of when we're out there training and racing, that can be so destructive if we let it.

Many years ago, a smart friend reminded me that expectations are often the worst thing we can have. In any situation, of the three possible outcomes, two aren’t very attractive and can lead to frustration and sadness. After all, if an expectation is met, you naturally nod and go, “well, I expected it (so no big deal). If its not met, you’re inevitably and disappointed. Frustrated. Even angry.

Every workout or training session you do ISN’T a pass or fail TEST, that determines whether your training is moving in the right direction, or if you’re fit, or even if you’re any good.

Every race you do ISN’T a reflection of your fitness or preparation. Or even your value as a human being! It's just a single race. One event. On one day. That's all. 

When you go into any experience or training session or race with an expectation for it to be a certain way... or for you to feel a certain way, you’re setting up the chance of being disappointed. And the negative self-talk that comes out of that disappointment is sure to rob you of the joy of just being out there!

My friend, that sucks!

Because getting out there to train and race and participate on whatever level you are able, should above all else, be joyous. And affirming.

My advice?

Just do.

Just be.

Don’t let what happens in any moment in time detract from you just DOING what you set out to do, the very best you can, in that moment.  Take it all as it comes. Go with the flow. It’s neither “good” nor “bad,” it just is.

Take satisfaction from knowing you did the best you could in that moment. Pat yourself on the back.

**Select the words you use when you talk to yourself, with care. They will inevitably trigger thoughts, images and feelings, both positive and negative.

**Accept occasional setbacks and difficulties as normal and natural parts of life and training - decide to rise above them and carry on. Just do!

While it might not seem realistic at times, the simple truth is that we all need to talk to ourselves positively, not just some of the time, but ALL the time. Talk about things the way you want them to be rather than the way they might be in a moment in time.

Don’t let the inevitable ebb and flow of life (and training) suck the joy out of doing what you most love to do.

Al, we all have our negative inner critic, but never forget how awesome you are and how hard you’re working and fighting to do your best every day. Trust me, I’m right there with you!

To your success,

PS: A while back I recorded a short audio on "Self Talk" for my coached athletes. Many of them told me it helped tremendously to keep them focused on the kinds of self talk that leads to better outcomes. If you'd like to listen, CLICK HERE to right click and download it for listening now or later on. I hope it helps!

This exercise has SO many benefits. Check it out!

Happy Friday my friend! I hope your day has started off great.

If you have any interest in getting stronger, perhaps progressing your pull up/chin up (or getting your first!) or... doing any overhead pressing and doing it safely, keep reading. I've got some important tips for you.

There are two very important questions I ask first, before I program any training for an athlete. Both of these questions deal directly with their safety (minimizing their risk of injury) and maximizing their potential to progress the activity, e.g. do more of it and get better at it.

What are those questions?

  1. Do they possess the movement prerequisites to perform the exercise, sport or activity?
  2. Do they possess the basic and fundamental skills and ability necessary to perform them safely and progressively?

Checking with my online dictionary :), I can quickly confirm that a prerequisite is defined as "a thing that is required as a prior condition for something else to happen or exist."

For example, let's say you want to start doing pull ups...but when you try, you struggle getting your shoulder to move through any range of motion, or maybe you can't quite get your arms overhead. In this instance, you honestly have no business trying to pick up a weight and put it overhead, right? The prerequisite in this case is shoulder range of motion.

Following me so far? (You'd be surprised how many fitness programs and trainers never actually check to see whether an athlete has that prerequisite ability before loading folks up with weight! That's a bad deal).

Fundamental skills and ability sorta speak for themselves, yes?  If you're not sure what I mean, here's an analogy: don't you think your kid needs to have a good handle on basic arithmetic, before their teacher will have them move on to algebra or calculus?  Smart training that pays positive dividends is no different. Move to more advanced skills without mastering the basics first, and your risk of injury is going to skyrocket while your ability to progress the training nosedives.

Train smart: make THIS part of your daily routine!

Since I've been talking about pull ups and chin ups, (or overhead pressing), I'm going to share with you one of the greatest exercises I (or any other coach or trainer for that matter) has ever programmed for another. It's that awesome and that beneficial.

Click on the image to the left to check out an informal video of this exercise. I did this video for my friends over at In it, I'll teach you this exercise.  It's called a Wall-slide.

As I said earlier, this exercise has so many benefits, they're almost too numerous to mention. Here are the three most important:

  1. It's a great exercise to establish and practice fundamental core stability while your arms are overhead and you're squatting.
  2. It will help you simultaneously open up the front of your chest/trunk (which, admit it, has gotten tighter since you started staring at your smartphone for hours on end!), while also stabilizing and strengthening your back and shoulders.
  3. It'll help you get your thoracic spine moving (that portion of your spine between your neck and low back), which is a very good thing.

If you find doing this is challenging (assuming you're doing it correctly of course), you'll likely be compensating when doing any overhead work. That means a big risk of injury. It may mean your t-spine isn't moving as it should. It may also mean you're super tight around the chest area and in need of some shoulder stability work! Regardless, you'll get so much benefit from making the Wall-slide part of your daily routine.

So, get on it! 🙂

Got questions or something I can help with? Get in touch!

To your success,

Are you helping or hurting your chance for a great race with your pre-race meal?

I've seen it happen so often over the years - you've trained hard for weeks and months, doing everything you can to be ready to have a great race. And then your stomach goes south - at the worst possible time during the race.  It sucks when that happens. There's nothing more frustrating.

Gastrointestinal intestinal (GI) distress has ruined more than a few race days for some otherwise very fit, very prepared athletes. Unfortunately, it doesn't matter how fit you are...if you are having GI issues, you know? You can't race to the max if you're sick, nauseous, or vomiting.

The first step in fixing problems is to accept that most races are, first and foremost, "eating and drinking contests."

It matters what you eat before a race...

I shot a 10-minute video (with a somewhat gross demo - sorry!) to discuss what I see is perhaps the most common mistake a triathlete or runner can make with their pre-race meal. Click on my picture to the left to check it out.

What are some of the important take home messages?

* Eat your pre-race meal at least 3 hours before race start.
* Make sure you eat simple, easily digestible foods which you've practiced eating prior to training sessions.
* Avoid taking in any calories between the meal and the start of the race. (Do continue to hydrate).
* Less is more - be kind to your stomach.

If you're racing this weekend, good luck and have fun! (And eat early and light!) 🙂

    Train (and eat) smart!

    To your success,

    Ready. Set Intention. Goal!


    “Setting your intention is like drawing an arrow from the quiver of your heart” - Bruce Black



    Pursuit Athletic Performance Functional Wellbeing Coach, Olivia Syptak

    Pursuit Athletic Performance Functional Wellbeing Coach, Olivia Syptak


    We set goals. We strive to meet them. It's how we live.

    Going back to school, a house on a hill, the corner office, fitting into those skinny jeans, a racing personal best, or saving money. We create challenges and drive toward them, keenly seeking achievement. We feel pride when we accomplish what we set out to do. We are disappointed when we don't.

    After setting a goal, we willingly undertake the effort to reach it. While we expect to work hard and know the path won't be smooth, we often face unexpected hurdles, speed-bumps and delays, or even straight-up roadblocks on our path to an expected outcome. Those can make our effort more difficult, leading to struggle, doubt, re-evaluation, sometimes re-commitment, sometimes abandonment. (Note: all of these may be valid responses—neither positive or negative—depending on the situation) Even the most goal oriented and focused among us can grow weary when it seems like, despite our best effort, we don't hit our targets, or, if we got something or somewhere near our target but that doesn't look or feel like what we expected. How we feel about and respond to this situation depends on the intentions that underlie our goals. It depends on our awareness of our intentions, how aligned our goals are with those intentions, our understanding of what our intentions mean to us, and about the long range power of those intentions to commit us to our goals.

    During our training camp a few weeks ago, Pursuit AP team members explored the notion that our pursuit of goals is done in he service of our intentions. This is an important concept that I wanted to share here, beyond the team. If we understand the power of intentions and consciously set, and then remain aware of them, we are more likely to set truly meaningful and fulfilling goals. We will face obstacles with greater resolve, resilience, and understanding, and we'll be more likely to accept the unexpected and handle it resourcefully. Most importantly, when our goals are intention based, our focus and energy are channeled in such a way that achievement is certain.

    So what does intention mean? Definitions of “intention” are many, they range from clinical to spiritual. I like to think of intention as simply a higher purpose or aim that drives our lives; a foundational personal truth that is aligned with our core values. According to Phillip Moffitt, founder of the Life Balance Institute, we set “intentions based on understanding what matters most...and make a commitment to align [our] worldly actions with [our] inner values.”

    You can see therefore, why knowing and setting our intentions is prerequisite to setting meaningful goals. As we undertake the work toward our goals then, an on-going awareness of our intentions impacts our engagement with the effort required to achieve our goals. This critical connection with “what matters most” enables us to face head on, the inevitable challenges that arise in pursuit of our goals and to manage them with a more regulated and understanding attitude. Just as we would a consult a compass as we travel along a wooded trail, we can check in with our intentions on the path toward a goal to validate that we are on course to a life lived according to our own truths.

    Contrast this with a life lived pursuing goals set based on popular opinion, trends, bets with co-workers, or pressure (real or assumed) from friends and family. Sure, meeting goals like this will feel good inside, and will garner attention from outside. But at what cost? Can achievements reached and celebrated, but that are disconnected from our foundational truths really be a good use of our energy and other resources? How many “out-of-true” goals like this can we stand to endure before our happiness and fulfillment are impacted? The truth is, goals that are disconnected from intention are about as meaningful as a checklist or an inventory. Things get crossed off and you feel a sense of accomplishment, but in a sort of high-calorie low nutrient value kind of way.

    So take some time to consider your goals for the upcoming racing season, for this quarter at work, for the coming summer with your family. Confirm that you can see and articulate how your foundational truths are aligned to those goals. Be able to say with confidence that you are directing your energy and focus toward goals that will nourish those intentions. Feel the excitement in your gut and in your heart! Then get ready! Now that you're set, you'll work, you'll fight, you'll re-assess and re-focus as required. Ultimately you'll reach those goals. How can you not, when they are so important to the very core of who you are?! And when you do, raise your arms in victory and happiness! Congratulate yourself! You're achieving the life you intend!


    You Are Not The Judge Of Me


    Pursuit Athletic Performance Functional Wellbeing Coach, Olivia Syptak

    Pursuit Athletic Performance Functional Wellbeing Coach, Olivia Syptak


    In sport and in life we are compelled to be remarkable. That drive keeps us striving and reaching for new growth. We set goals; we achieve them. We seek challenges; we meet them. We enrich our lives with experience, knowledge, and people that support our quest to be the best that we can be in whatever we endeavor to do. Along this path—somewhere, somehow—judgment creeps in. We start to question if we are remarkable enough. We start letting external parameters and stories that we tell ourselves define what it means to be remarkable.

    In racing we have time clocks that give us precise and real feedback about how fast we covered the distance of the course; the time we post is documented, indisputable FACT. There's no judgment in the fact of a 2:30 or 1:30 half marathon time. Both are facts. So, how is it that if we find ourselves thinking or talking about our own personal effort in our own personal quests to be remarkable that we say things like, “I PR'd my last half marathon with a 2:30. Nowhere near as fast as you, but I finished. I'm just glad I finished. I really didn't have a lot of time to train like I wanted to, my job, and…,” and so on.

    Do you see where the judgments start to creep in? Can you tell where the judgments are twisting a fact into a whole bunch of feelings, assessment, and conclusions about your individual effort as related to someone or something else?


    Whenever I hear athletes talking amongst themselves I hear numerous instances of this kind of self-imposed judgment. Sometimes it is more camouflaged than others, but it is there. It is time we start to recognize when we are doing this and understand the impact that it might have on our quest for our own remarkable.

    Out loud, to another person, talking like this discounts the effort we put into training, the discipline we impose upon our schedules, the patterns we shifted in our lives to do something remarkable. Somewhere in the words we choose we are telling ourselves stories about all that we give and do not being good enough. While it may seem like innocuous, self-effacing banter, there is something deeper going on. At the same time we are imposing these judgments on ourselves, we are unknowingly creating, rehearsing and affirming limitations on our potential.

    It is almost as if we are afraid to really step into the spotlight beam shining on our own personal remarkableness. Certainly the facts of these two half marathon times clearly show that the 1:30 runner ran faster than the 2:30 runner. But that says nothing about one being more or less an achievement, or more or less remarkable for each of those runners. There is no limit on remarkable, and there is certainly no scale against which remarkable is graded.

    Remarkable, like happiness and contentment in life, is fluid and stretchy and deeply personal. It is not a destination and it is not one-size fits all. Let's not let the stories we tell ourselves and the judgments we bring upon us constrain the enjoyment of the process of our growth and development our quest for those achievements. When you notice that your inner self might be telling the rest of yourself limiting stories and judging yourself unfairly here’s something to try:

    Stand up. Then, firmly exclaim to that inner self, “YOU ARE NOT THE JUDGE OF ME!”

    …and proceed with focus and confidence in the direction of remarkable.


    In Training, Be Purposeful!

    "For purposes of action nothing is more useful than narrowness of thought combined with energy of will."

    --Henri Frederic Amiel, 1821-1881, Swiss Philosopher, Poet, Critic


    "It is a psychological fact that you can influence your environment and thoughts. If you do so consciously and with high purpose, you can change your habits and attitudes for the better."

     --source unknown

     "Singleness of purpose is one of the chief essentials for success in life, no matter what may be one's aim." 

    --John D. Rockefeller, 1839-1937, American Industrialist, Philanthropist, Founder Exxon And last but not least!:

    "Be daring, be different, be impractical, be anything that will assert integrity of purpose and imaginative vision against the play-it-safers, the creatures of the commonplace, the slaves of the ordinary."

     --Sir Cecil Beaton, 1904-1980, British-born American Photographer

    Read More→

    Coach Al : Secret #2 – 4 Secrets To Help YOU Explode Your Ultimate Potential (with triathlete Susan Ford)

    Secret #2: Seek Clarity and Conviction - Choose Wisely

    "Life is fired at us point blank and we must choose. " - Ortega
    "We can have anything we choose, but not everything we want. Our appetites will always exceed our grasp."  – Philip Humbert

    I wake every day affirming that what I do on this day is a choice. Some days it doesn't exactly feel like it :), but I know this is true. At the same time, I also affirm that what I DON'T do is also a choice.  Every single day, every one of us chooses to do (and think) certain things and not others. And there in lies the challenge: one of the traps we can all fall into is the belief that "we can choose to have it all." I don't think that is true, at least not all at the same time.

    In order to reach your ultimate potential as an athlete, you must decide that is what you want, and then make clear choices that point you toward that goal. 

    There's something unique about this day and age we live in that leads many of us to believe we can "have it all." I often speak with athletes who send themselves off in many directions at the same time. For example, in addition to training for ironman, they might also be starting a new job, raising a young family, buying a new home, or working on their Masters! Yes, these folks are super type-A high achievers with the commensurate commitment to make it all happen. But the truth is, doing all of these things well and reaching our true potential on the race course too, is fool's gold.

    Each of us must choose. We must all decide for ourselves what we want to achieve, and then seek clarity and conviction and a singular focus toward that end.

     The problem some have when they read this, hear me speak about it, or glance at Susan's life from afar, is that they think that they are different. They don't want to give up certain other aspects of their life while pursuing their racing goals. They "like" dabbling in and pursuing many things all at once.  Some say that racing fast isn't their only goal. Others believe driving themselves into a hole of deep exhaustion from having so many irons in the fire is something to be proud of. As a society, we love to pat ourselves on the back for being able to "do it all!"

    Trying to "do it all" leads to mediocrity.  Hey, if you're ok with your race results and your overall progression as an athlete, then read no further. However, if you are truly committed to being the best athlete you can be and seeing what you are truly capable of, like Susan is, you'll have to make THAT your focus and make some sacrifices in other areas of your life, at least for a period of time.

    • Susan narrowed her focus.  She makes sacrifices in other areas of her life in order to be on this journey.
    • She has built up systems including a support group of friends and family, and has created and nurtures an environment that supports this singular focus.

    As many have said, ultimately the "winner" is the person who is most happy with their choices. I believe (as I bet Susan does), that happiness comes directly from having clarity.  To quote Philip Humbert, "happiness comes from deciding who we are, what we value, and how we will spend our lives, and that comes from taking time to think clearly, make smart choices, and plan wisely."

    Susan is living life in her own way, according to her values. In this day and age, we often fall into the trap of working harder, doing and buying more, yet not finding the happiness we had hoped to. What we would all benefit from is what Susan has done: choose wisely, create clarity, and live life on our own terms to its fullest.

    In the end, each of us is required to accept responsibility for the choices we make and the path we follow. We can't have it all. What we can have is whatever we choose!

    Who knows what lies ahead? Follow YOUR path with clarity and focus and be the very best you can be!

    Look for secret #3 soon. Enjoy!

    ~Coach Al

    Coach Al : 4 Secrets To Help YOU Explode Your Ultimate Potential (with triathlete Susan Ford)

    4 Secrets To Help You Explode Your Ultimate Potential!

    (with Pursuit Athletic Performance triathlete, Susan Ford)

    "Short cuts make long delays."  – J.R.R. Tolkien, The Fellowship Of The Ring
    "It is not the table - it is the spoon."  – unknown
    Triathlete Susan Ford

    Triathlete Susan Ford


    In four installments over the next few days, I'm going to share with you powerful secrets to help you explode your potential. Today my focus is secret #1. Over the next few days, I will share the remaining three secrets. The inspiration to share these with you comes from one of my coached triathletes and good friends, Tennessean Susan Ford (pictured left).

    Listen to this: In 2013 at the age of 48, Susan set a new PR at the 5k, 10k, half marathon, half ironman, marathon, AND ironman distance!  Just this past weekend (now 49 years old), she ran the Cummins Falls half marathon in Jackson County TN, and not only set a new PR (on an extremely challenging and very hilly course), she won the women's OVERALL title. And that isn't all. She finished 4th overall among both women AND men, was a mere 17 seconds behind the 3rd place male, and only 6 minutes behind the overall men's winner! At age 48. Wow.

    I can tell you, this is a vastly different experience than any she has ever had in the past. Susan not only hasn't always won races, going back she often didn't even finish in the top half of the field. In fact, she has spent many years struggling at the middle of the pack, in various stages of injury and plateau, always wondering whether she'd ever be able to train and race the way she really WANTED to.

    When we began working together about five years ago, I had no idea how good she could be (I never know that with anyone I coach - how could I?), but I DID know she had a very long arduous road ahead of her to reach her true ultimate potential (whatever that might be). She was fragile and not moving well, she wasn't very wise or experienced as an endurance athlete, and was clearly training way over her head.  She had mastered the art of masking minor injury on a daily basis, and routinely dealt with so many aches and pains that I was concerned about her ability to continue to train and race long term. We've had many interesting conversations over the time we have worked together about how she doesn't have the proto-typical endurance athlete's body (tall, long legged, wirey) or that she never seemed to be blessed with as much natural talent as some other athletes (can any of you relate to that?).  What she clearly had (among many other things which I will share with you in this four-part series), was a strong work ethic and dogged determination.

    Fast forward to today. Susan's amazing success that now has her at the TOP of her Age Group in any race she enters, speaks to just how FAR someone can go when they put the right resources and abilities together and don't give up or give in.

    The path Susan has followed to reach this point is SO powerful that I felt I had to share her secrets to success, not from her viewpoint, but rather, from my perspective as her coach.  She isn't the only athlete I work with who achieves this level of success or who embraces these four secrets. However, what I will share with you is what separates Susan from many others trying to find their path toward fulfilling their ultimate potential and happiness.

    Look for the next three installments of this series over the next few days. I hope you find them helpful. Trust me, this is no B.S.

    What I will share with you HAS THE POWER to explode both your results AND your enjoyment of the sport. These secrets can change your life!

     Secret #1:

    The Devil Is In The Details.

    I could probably re-phrase this secret to there are no short cuts - no easy way. Regardless, this arguably overused cliche, "the devil is in the details," conveys what is at the very center of this secret for exploding your potential.

    Every one of us has heard this idiom at one time or another.  It simply means that if you overlook certain things in a plan or scheme, having overlooked those things might cause problems later on. What I'm talking about isn't just having a desire to be better or willingness to "work harder," or even more efficiently. The difference between just going through the motions (or approaching something "mostly" correctly) vs. really focusing and zeroing in on detail is absolutely huge and can't be overstated.

    To reach your true potential, you must embrace every detail associated with your development.  Here are just a few examples:

    • Seeking to perfectly execute any exercise or training session that is programmed.
    • Learning from errors and planning ahead to avoid repeating them.
    • Planning ahead in your daily schedule to ensure you're not rushing through any aspect of your training and preparation.
    • Taking time to evaluate (or have someone else evaluate) your movement quality on a regular basis.
    • Videotaping yourself to objectively assess what you're doing routinely.
    • Not rushing through warm up or cool down.
    • Getting enough sleep, eating optimally, and reducing daily stress.
    • Consistently and accurately keeping a training diary for appropriate reflection and monitoring.
    • Communicating clearly and consistently with those mentors who are guiding you.

    And what's more, being truly detail oriented and not looking for short cuts goes way beyond the routine items mentioned here, and in fact, speaks to more holistic and ultimately profound concepts.  For example:   

    • Have you made a conscious choice (after thoughtful deliberation) to completely embrace the training philosophy that you follow? With 100% commitment to the process?  
    • Do you take 100% responsibility for your choices and actions, and approach every aspect of your training to the very best of your ability?
    • Do you haphazardly follow your training program (hitting "most" of the details) or do you execute it to the best of your ability, as closely as you can to how it is laid out for you?
    • Do you see the value in the very subtle difference between doing things "mostly" correct, vs. as correct as is possible for you on that day?
    • Do you take the time to learn about the philosophy behind the training system you follow, or are you content to just have "a plan" and wing it?
    • Do you embrace the mundane grind that is an inevitable part of long term mastery of a skill or ability?
    • Do you pick and choose from a variety of methodologies, thinking you have the expertise to know what is the best mix for you, or do you make a conscious choice to follow a certain path and then stay true to that path?

    From day 1, Susan has worked hard to more fully embrace the philosophy of training and the detail presented to her, and then she put 100% of her energy into making the most of that philosophy on a daily basis.  She sees the training laid out in front of her and never looks for a way to make it easier for herself.  She has never changed something on her own believing she knew better than I did when I programmed it for her.

    Picture a great artist toiling over tiny detail in a painting, a superb violinist carefully tuning their instrument, or a surgeon carefully washing their hands prior to going into the operating room. Like Susan, they all know the devil truly is in the details.

    The greatest thing of all is that the same approach to detail that leads to mastery and improvement is also the thing that will enhance your enjoyment of the process itself AND lead to better long term growth and improvement!

    Look for secret #2 soon. Make it a detail oriented day! Enjoy!

    ~Coach Al

    PAP Athlete Lauren Novakowski USA Triathlon 2012 Aquabike Division Champion (Video)

    Pursuit Athletic Performance's own Lauren Novakowski is the 2012 USA Triathlon Aquabike Division Champion for 2012. Yep, this hard-working, dedicated working mom of three ranked #1! HUGE CONGRATULATIONS to Lauren! We could not be more proud of you!

    Lauren had a GREAT 2012 season, and I think a bit of a review of her story will be of interest to many of you. Some of her accomplishments in 2012 included WINNING the Rev 3 Quassy Aquabike event on June 3. Anyone who has raced Quassy knows that course offers quite the challenge. She went on a few weeks later to post the fastest female bike split overall--for triathlon, aquabike and duathlon--at the Litchfield Hills Triathlon/Duathlon. And those are just a few of the highlights.

    No doubt, Lauren is a talented athlete. But there is another part of her story equally compelling. In the interview posted here, Lauren tells of her recent journey to redefine herself as an athlete. A serious knee injury keeps her from running "for now," as Lauren likes to say. Hers is the story of a deeply committed competitor who did not give up, but chose to evolve and find joy and challenge away from triathlon by focusing hard on the aquabike discipline. Lots to learn here for many athletes who, perhaps, find themselves in a similar situation.

    Lauren is an inspirational example of an athlete not only willing to train outside the box, but of a competitor who finds ongoing fulfillment in training and racing despite bumps in the road. For her, training and life balance are not mutually exclusive propositions, even as she strives to reach her ultimate potential. And the proof is in her outstanding results last year! For me as a coach, it doesn't get much better than that. Congrats again, Lauren, my friend!

    Coach Al

    Lisbeth Kenyon’s Norseman Xtreme Triathlon Race Report

    Hello All!

    Norseman Xtreme TriathlonFor those of you who may have missed Lisbeth Kenyon's Norseman Xtreme Triathlon race report, here it is! We think you will enjoy her vivid descriptions that take you through the ups and downs (literally and figuratively) of the most difficult iron-distance race on the planet. In this epic event, Lis finished third woman overall, and together with the first two finishers, smashed the existing course record.

    I received a lot of questions about how I coached Lis. You can find my debrief in this video post--Four Principles Guiding Lisbeth Kenyon's Training for Norseman Xtreme Triathlon I was struck when reading Lisbeth's race report how her words add force to these principles, just as her race powerfully demonstrated the real performance benefits I know come from getting functionally strong, training smart, and showing up 100% on race day. Yes, Lisbeth is an elite athlete. But these principles apply to every single athlete in any sport you can name--and that means YOU too.

    Here are the Four Principles I adhere to in my coaching paired with Lisbeth's own words.

    1. Movement Quality First

    Coach Al: This is the baseline for EVERYTHING--your training, your racing, getting faster, unlocking your true potential, and reaching your goals.

    Lisbeth: I started my training by taking 2 weeks off from running to concentrate on building my glute strength and resetting some basic movement errors that would cause injury if I didn't correct it. I actually had to re-learn how to walk up the stairs correctly, avoiding using stabilizers even in simple movements. It would be an experiment to see if I could get up the mountains without the specific hill training, but equipped with new found glute and core usability.

    2. Quality over Quantity

    Coach Al: It's also not about maxing out "training load," but, rather, it's about building your work capacity under the auspices of quality movement. If that's not the focus or the strategy of the training you do, you will be forever limited in your development.

    Lisbeth: I trained an average of 13 hours per week for the past 6 months; anything more would impact family and work--for a hobby. That doesn't seem like much, but the sessions I did required this old body more time to recover. Given these limiters, Coach Al focused heavily on functional strength, mobility and movement skills.

    3. Strength, Strength, Strength

    Coach Al: True functional strength designed to shore up YOUR personal weaknesses and compensations is not just something "nice" to have. It is truly the foundation for all athletic accomplishment, regardless of your ability or your sport.

    Lisbeth: Normally at this point in Hawaii I am in survival mode and leaning slightly to the left. Here I am feeling stronger and stronger. Mental note to not stop my planking routine.

    4. There Is No Short Cut--No Easy Way

    Coach Al: There are no special shoes, no magic workouts, no short cuts that lead you to outstanding achievement. It's not always fun or sexy to work on the fundamentals and skill development, but it always circles back to the basics when striving to reach one's potential.

    Lisbeth: The climb to the finish--it never ends. Rocks are everywhere. Just rocks, wobbly gray wet rocks as far as the eye can see in all directions. We are on all fours climbing some of them. Now I get why people in the videos are holding their quads. Every time I look up, the radio tower is still far away. It is so much steeper in real life than the videos show and it is way less smooth than I expected. This was the hardest part of the day for me because we are now chasing the clock. What I really wanted was a sit down coffee break. All of a sudden the tower appears big and we are there. We make it in 12:46. Maybe the hardest one hour and five minutes I have done, mentally. This race is epic!

    It means more than I can express to see Lisbeth be so victorious at Norseman. She understood our training approach and principles on a very deep level, and never wavered in her dedication to our approach. She also worked incredibly hard, and brought her A-game to race day. In short, she put it all together with 100% commitment, which is how she was able to achieve such an outstanding result. You might not be taking on Norseman Xtreme, but these same principles that guided Lis can lead you to your own epic performances, whatever your goals may be.

    Click for Lis Kenyon's Norseman Xtreme Triathlon Race Report