Got Recovery?

Do you know how to improve the results of your training? Recover more.

It is a little known fact that it is not the hard work you put into training, but rather it is the subsequent recovery that causes your muscles and circulatory system to adapt. Skimp on recovery and you might as well skimp on your results. Have you ever heard the saying "Train smarter not harder?" Hello, recovery.


Photo: Tri L2 athletes engage in a "contrast bath:" alternating heat and ice to stimulate recovery. It makes your legs feel all nice and tingly.

It's about cycling, and not the kind with two wheels. There are three kinds of cycles when we talk about recovery. Miss one and you miss the point.

MICROCYCLE: This cycle takes place every 2-5 days. The first iteration of the microcycle was the discovery of the hard day / easy day concept. Much more sophisticated versions exist however, incorporating two-a-days, bricks, and "clustering" of your training.

The problem solved by microcycle strategy is, How do you incorporate MORE into your training program without injury or burnout. The INCORRECT strategy is to do about the same amount each day. Many Type A endurance athletes like to have a nice, orderly training plan where they do two hours per day. I would much rather see an athlete train for 3-3.5 hours one day, and then do .5-1 hour on the recovery day. One of my favorite training planning tasks is to get an athlete onto CORRECT microcycles that really challenge them and then allow adequate recovery.

MESOCYCLE: The mesocycle occurs approximately on a monthly cycle. Even if you get your microcycle recoveries in correctly, you will still develop cumulative fatigue after a few weeks. At that point it is time for a recovery week, where you reduce your volume by 30-50% and do NO anerobic workouts. I usually program 3 weeks on / 1 week recovery, or 2 weeks plus weekend on / 5 weekdays easy. Again, the TYPE A set will be climbing the walls during the extended recoveyr, but most people enjoy the lighter week.

MACROCYCLE: Seasonal peaks and valleys in your training are what we call a macrocycle. The macrocycle BEGINS with an off-season. If you skip this step then you are missing a crucial phase to your season. I observe many triathletes spending their winter doing spin classes, masters swims, and marathon training. Any skilled instructor or coach will require you to take a recovery macrocycle, either modifying your workouts or telling you to take some off.


Photo: Mind Body Strength and Stretch: Stretching.

Besides the cyclical training planning component of recovery, there are a plethora of daily and weekly activities that you can do to recover more quickly. Here is a quick list:

Warm-up and cool down correctly
Stretch
Good post-workout nutrition: you should begin refueling within 30 minutes
Recovery nutrition products
Sleep, naps
Hydration
Good eating habits regarding food choices and meals
Taking your vitamins or drink Ageless Xtra
Massage, chiropractic
Foam Roller
Managing Stress

Again, skimping on these crucial ingredients means that you are getting less than 100% from the hard work that you are already doing.

Goals and Means

"What are your goals for this year?"

If I am coaching you then I am going to ask that question. First we start with the "A" race, the most challenging or meaningful race. Then we plan out the rest of the racing schedule. Next we design a training program, obtain the necessary gear, and get things organized so you can start training.

But this is not me asking you. In this case someone is asking me--and I have no racing goal right now. Does it surprise you to hear a coach say that? I have raced a lot and have met most of my career goals, others slipped away, but that is not what gets me really fired up at this moment. My goal right now is bigger than any one race or season. It has little to do with me....

My goal is to help you meet your goals...

...and here is the plan, strategy, and implementation:

My vision is a community of athletes who are wildly successful by their own standards: iron distance triathletes, competitive short course racers, and beginner triathletes. Runners, cyclists, and fitness people. If you just want to finish a race and have fun, I won't try to turn you into an ironman. You should experience the joys of reaching your own meaningful goals---and getting in the most amazing fitness you have ever experienced.


Picture: Mary on the podium for winning her division at McMinnville Triathlon

The operant concept in this program is that we reach goals as a community. As a coach for 8 years, triathlete for 10 years and a runner for 20, I have a pretty good idea how to help you reach your goals. But my knowledge is just one variable in this equation. When your training group peers push and challenge you, you will go farther. I am not so brash as to think I know all the answers, but together we will succeed.


Picture: Swim workout at Vanderbilt Triathlon Winter Boot Camp.

As powerful as a group may be, leaders enhance the effort. As a professional coach I am familiar with the mistakes, pitfalls, and errors in endurance training. I've also seen what works--and believe me, I want to see you succeed--so I will give you every bit of help I can to get you there. I also utilize mentor coaches who are experienced leader participants. They participate in the program but they also take on an extra mentoring role.

When you join this community you get the total package. I don't want to cut any corners or miss any components in the plan. That is why I "throw in the kitchen sink" for 99.00/month. You get your choice of 5 training plans. Pick the one that is best fits your own abilities, goals, and schedule. I will help you customize it so it is perfect for you. I currently offer 8 training sessions per week and you can attend as many as you want. When the racing season starts I will be at as many of your races as possible, for race-day coaching.

As one coach I cannot pilot all this myself; that is why I have a powerful network I collaborate with. The Wellness Center at Baptist is my primary coaching venue because it has everything we need: pool, strength, indoor track, space for bikes, locker rooms, and it is centrally located. They now handle all registration in a simple and efficient manner.


Photo: At the finish line of Great Floridian Iron Distance.

Our network includes everything you needs to succeed: Team Magic Races, Acme Multisports, Swiftwick Socks, Fitnesswave, Team Nashville, Rachel Sarah Jayne Massage, DeSoto Sport, Univera, and Triathlon DVD. I go to bat for you with these retailers and I make sure you get exactly what you need. Most of them provide discounts, extra service, and perks to those in our community. These people are the best in the area at what they do, or I would not associate with them in this way.


Picture: "El Gato" after his first half iron race at Atomic Man.

You and your success are my goal. As your coach I am "on call" for you. You can text, call, or e-mail me and I will get back to you asap. This is not easy to do when I am training for a race but right now this training community IS my goal. If you are reading this then you may be part of a wider community--do you receive Friday Fitness Fax? Do you attend Team Magic races? Consider taking the next step and join STtrainer training groups.

I don't see how some people--coaches and athletes--race so much. Year after year they are like a hamster on a wheel racing, racing, racing. I would not recommend that to my athletes, and that is not me. This year I am going to get married, be more community minded, and invest myself more in spiritual development. I'll stay fit enough to do all the workouts I assign to you so when the fire hits me I will be ready to race again. And I'm going to be the best damn coach that I can be.

Survey for Pedestrians and Cyclists

Nashville Area Metropolitan Planning Organization is conducting a survey for cycling and pedestrian planning. Do you ride a bike in or around Nashville? Do you walk?

If you are reading this then you have no excuse not to take this survey [link here.]

BYOV = Bring Your Own Volts ROLLER RACES JAN 31

I got mixed up with Urban Bicyclists in the Nashville Urban Bicycle League after doing an alley this fall. They kept tempting me with list-serv e-mails for night time party rides but so far I have been well behaved. However this event appears to have low to moderate risk for mischief.

TEXT IF YOU CAN'T READ THE POSTER:

Whether you're roadie, fixie, mountainie, or stepthroughie, you can
pedal. So get ready to pedal your gluts off in Nashville's first
opensprint races.

Not sure what this all means. Four racers will spin on roller mounted
fixed gears, all connected to a central computer, until a winner
crosses the digital finish line, or their kneecaps explode. The more
riders, the better the party. Bring your girlfriends, boyfriends...
anyone that can pedal has a chance in this mad house. Races will be
one to two minute all out sprints.

Come to yell at your friends as their legs fill with lactic acid!
Prizes will be awarded, and the ones and twos will be spinning too so
bring along your greatest vinyl. Forget iTunes playlist, we're gonna
ride the safety dance this night!

Now the fine print: We'll have bikes in varying sizes to ride at the
event that will be attached to the rollers. You can swap your bike, or
bring your own pedals if you have clips, but you must be rolling a
48x16 with 160cranks. No unfair advantages, but I'm sure that some
emergency wrenching will be going down to get the bikes to spec.

All That Glitters Is Not Iron

A lot of people are signing up for Ironmans. The spirit is catching fire. Honestly as a coach I scratch my head why people want to subject their lives to this kind of torture. Yes I know it is trendy, it is exciting, and it would be nice to have the tattoo or at least the finisher medal. Maybe you are ready for the next challenge or maybe you have jumped into something you have no idea what you are getting into.

In this post I am going to share some thoughts on Iron: All that glitters is not Iron.

Suggestion #1: Get good at short course racing first. I see a lot of new triathletes do one season of sprints/olympics and they are already signed up for their first ironman. Why?

Consider keep a short-course focus for a few seasons and see how good you can get. Maybe throw one half iron in per year but for the most part teach yourself to go fast before you bump up to ultra distance. Work your way up your age group standings and push those pr's down. Become feared on the local racing circuit. The training time is not nearly as demanding on your schedule, and it is fun.

Suggestion #2: Do fewer short course races the year of your iron distance. This unfortunatley is the necessary trade-off, you can't go to all the races that your non-ironman friends are doing. If you sign up for an iron distance, make sure the rest of your schedule reflects it.

You need to focus more on long slow distance training than on intensity. Long bike rides (3-7 hours; 70-112+) and long runs (3 hours/20+ miles) miles eat up whole days and weekends. If you go to a sprint triathlon you basically are throwing away a whole weekend just to get 1-2 hours of hard racing. Plus when you factor in a mini-taper and a mini-recovery you are wasting almost a week. That is a lot of time that could be applied towards endurance training.


Photo: At the starting line of my first iron distance, the now defunct Lake Geneva WI Extreme.

Suggestion #3: If you are going to do an iron distance take a good look at the "Indies." Yes World Triathlon Corporation produces a great race; an Ironman race is a smoothly oiled machine. But I will also tell you that there are a lot of things that are undesirable about their races: You have to sign up a year ahead of time if you are lucky to get in. They are expensive, $500+. Pre-race you have never seen so many intense, Type-A, intimidating people walking around. And the race course is very jammed with a 2000+ mass swim start, packed bike course, and repeat-loop run course.

Indies, on the other hand, capture much of the original spirit of the sport. The participant list is usually in the few hundreds not the thousands. The participants are more low key and there is not the "assembly line" feel of an M-Dot race. You get genuine gratitude from an indie ironman and not just for increasing the WTC equity value.

I encourage many of my clients to do indies and they always enjoy the experience. If you are competitive (perhaps after a few seasons of short course racing) you also have a chance to do well in your age group or overall at an indie iron distance triathlon.

Which are the indie iron distance triathlons?: Vineman, Beach to Battleship, Great Floridian, and Silverman. Links to these and others are listed here.

Heart Rate Training Zones

Frank F. is a highly motivated dude who is targeting a half marathon PR this spring. He receives an individualized training plan, he attends Navy Seals, and he is dilligent with his run training. Part of the program I have designed for him is for him to learn to run at the proper pace and HR for different kinds of training.

For instance, recovery runs should be in Zone 2 (very easy/easy.) Long runs and moderate distance runs should be in Zone 2-Zone 3 (easy-moderate.) And intensity running should be in Zone 4-5 (hard/very hard.)

He calculated his HR zones using some math and determined the following zones:

1-2: 90-126 / 3: 126-144 / 4: 144-162 / 5: 162-180

I encouraged him to get a VO2 test done by Fitnesswave and this was the results:

1-2: 106-138 / 3: 138-163 / 4: 163-174 / 5: 174-177

Notice the discrepancy. Almost 1 zone up! You might wonder what is involved in a VO2 test. See the video here.

I assure you a zone-based training plan begins and ends with your discipline and willingness to adjust to the recommended zones. Half the time you will be going slower than you want to and at other times you will need to step it up. But if you are willing to use this incredibly effective training strategy, wouldn't you like to know that you are working with the correct numbers?

Frank had complained, "this feels to slow" after doing his Zone 2-3 runs. Yes it is true that it takes discipline to hold back. But he now has the peace of mind knowing that he is in the correct zone and can run faster.

By the way, Frank has set personal best times in the last two 5K's he's ran. You will see him frequently this Spring on the Results blog page.

Swiftwick Socks Overview

Swiftwick Socks Overview
www.swiftwick.com

1) 12's: These are very good for recovery and when you are doing a lot of standing. I wore them in the Greenways Marathon (which I won) and in some training runs. I regret that I can't say I like the feel of them when actually racing. They are great much of the rest of the time but feel a little too hot while racing in the summer. At the same turn I noticed that half the field at Hawaii Ironman had them on.

For major style points I like the white 12, but you have to wear them with attitude.

I recommend the 12's to all of my fitness personal training clients who have poor circulation in their lower legs (e.g., diabetes.) These are also great for people with lower leg injuries who need a little extra support around the calf and ankle. My girlfriend badly rolled her ankle and has been wearing all my S/M 4" socks.

Photo: Experiment racing in the 12's at Nashville Greenways Marathon.

2) Zeros: The ultimate fashion sock. Look like you could care less about stinky feet and are walking around sockless...but surprise! You have zero-inch cuff Swiftwicks on under those designer sneaks.

3) Merinos: This is the only sock I will wear for trail running. The friction of trail running requires extra padding, and this sock gives it. Generally the 1" is better as it is a little lighter than the taller 4". Also a little warmer so good for cycling in colder weather.

4) Olefin: The sock of choice for road running or cycling. Again I like the 1" for running and the 4" for cycling. I wear all colors it just depends on what else I am wearing that day, but the 4" white socks are very striking and cool looking. Probably 1/2 of the cyclists at the Clarksville Century were wearing Swiftwick, and these guys were averaging 27.5 miles per hour.

I would NOT recommend Olefins for trail running, particularly an ultra. They are too thin and don't offer enough protection from blisters.

Photo: I'm sporting 4" white Olefins at Triathlon World Championships.

5) Casual/work. Honestly I wear any and all of these socks while I am casual or training clients. I just coordinate with which ever shoes I am wearing and what color my outfit is.

Whatever activity you have that day, there is a Swiftwick sock for you.

Coaching Philosophy Revisited

Re-read my editorial on FFF today and realize that I forgot two very important points of my philosophy. I think I was just on a rant because of a conversation I had with somebody. It is funny when other people view us different as we view ourselves. The content of that article is reprinted below

But I really wanted to add to that the following:

Comprehensive: I offer a product that covers all the bases you need. Group Training includes multiple workouts per week in swim, bike, run, and strength/stretch. You can focus on what you need with workouts at your level, with other athletes, under the watchful eye of a coach, in the sports that you want to focus on. You also get written training plans coordinated with the group workouts. Sponsors love this team--you get free schwag.

Some people like to have more than one coach telling them what to do. Be careful that the multiple programs work well together. If you want to train with another specialty coach, the STtrainer training plan will help you figure out how to incorporate both programs. (There are some great coaches around, consider Excel Aquatics.)

Amazing Value: $99/month.

My basic group training plan offers Training Plans, group workouts, sponsors, in-person coaching, and e-mail/phone contacts. Workouts are at times that make sense. At a price that most any athlete can afford.

If you want the deluxe individual coaching program let me know. We can do 1-on-1 workouts, I can write you a highly individualized training plan. That is the premium plan, and you will have a premium experience.

Here is the article that I wrote in the FFF:

True the Wheel refers to part of my philosophy on strength/stretch training. Do you know how to do it? Check out the article [link here.]

Coaching Philosophy
As a coach I have to make sure my personal wheel runs true. I want to be at my best as a coach when I am called to serve you.

Some people love my style, some people don't. But at least you can know what my style is. Here are a few points of my coaching philosophy:

1) Aim for Improvement. You may be starting from scratch or aiming for the stars. I will treat you with the same high regard. My repoitoire includes teaching you the techniques that improve performance, stoking your motivation, and preparing you for what you will experience on race day.

2) Strategic Training. Don't just train harder, also train smarter. Your common sense, your emotions, and your friends may not instruct you the best way to train. Learn when to show restraint, when to bust your butt, and learn to tell the difference. In 20 years of running, 11 years of triathlon, and 8 years of coaching I have pretty good idea what works.

3) Fun. Not the kind of ha-ha, joking around fun. Not catching up with a close friend over coffee fun. Not being part of the in-crowd fun. But rather the deeply satisfying feeling that you have discovered what you are truly capable of, worked hard, and achieved goals that once seemed impossible.

That is my coaching style, the wheel runs true, no apologies.

Turn the Corner: Transition Back to Training

This column speaks to 90% of endurance athletes out there who are in the middle of what is called the "off season." It is January. We have taken months of greatly reduced training to let the body, mind, and soul rest from past racing campaigns. The future looms brightly, IM registrations have been paid. Goals are set.

This column is also for all the normal people out there. Non-athletes. Sedentary. All of you who have not made exercise a normal part of your life for some time. Listen up.

As you ramp up your exercise program it is not going to feel good. In fact, you might feel like I do in this picture below:


Picture: Stephen in a food coma.

When it is time to Turn the Corner and start up your training again--or maybe for the first time--keep these tips in mind:

Expectations. Don't get frustrated if exercise doesn't feel good at first; it probably won't. If you could previously run a mile in x minutes, plan to run it in x + 2 minutes. Just don't get frustrated and freak out that you have lost fitness. That is part of a good yearly training plan.

If you haven't been exercising, then you legitimately are out of shape. Start where you are at now, expect it to feel hard at first, and get to work. If you are sedentary, you need to accept the reality that it may be tough going at first. Exercise will feel distressing and effortful. A little sweat and tears now will be much better than a diagnosis of diabetes or congestive heart failure years from now. Go.

Some people can't modify their expectations. These are the people who never take an off season because they are afraid to gain 1 pound. They are the people that are so afraid to lose 1% of their fitness that they train themselves right into injury. Or they never exercise in the first place.

Consistency. A very important strategy is to train consistently. 3-5 days per week for fitness exercisers. 5-7 workouts per week for single sport endurance athletes, and 7-10 per week for multisport. Consistently.

Correct Training. I am a coach and personal trainer so I am biased. Whatever your thing, be sure you follow a legitimate training plan. Hire a coach even if it isn't me. Get a good training plan or find an exercise mentor buddy who knows what they are doing. Don't "wing it" and don't use your common sense, because common sense is often incorrect.

Gradual Change. Another expectation is that we want to see the results of our efforts. NOW. It takes 10 days for the body to process a session of exercise. So you may not feel any better until 2 weeks after you start exercising. Add a little more, week by week. The real magic will occur when you have been training for 3-4-5-6+ weeks consistently and you notice, "Wow, I feel good. This is getting easier. My fitness is improving!"

Expect to feel like this:

Picture: Jamie Dial, Rock God.

Above is a picture of my friend Jamie Dial after he climbed several mountains in one day. Last weekend he ran a 3:54 50K trail run (that's 31 miles!) But he didn't get to where he is by expecting instant success. It takes patience; patience and lots of hard work.

3 months ago I won a marathon and a half ironman in the same week. Today I am typing this with my pants unbuttoned because they are too tight. But I am back, training patiently, enjoying the gradual road back. The future burns brightly, won't you go there with me?

Mind Body Strength Stretch Part 3: True the Wheel

Strength Training: TRUE THE WHEEL

"True" the wheel is a verb. It is when you make adjustments in the spoke tension so that a wheel is round and runs straight.


Photo: A wheel in a "truing stand."

A wheel that is true will run straight and smoothly. A wheel that has a small imperfection in it may work well for a while. But that imperfection has the potential to grow into a bigger problem.



Photo: Small crack in the rim.

If the problems with a wheel are not repaired, the wheel may become more and more out of true. You can end up with a wheel that is impossible to ride.


Photo: A "taco-ed" wheel. Wrecked.

This is not a column about wheels. It is a column about strength and stretch training. I want you to think about strength training not for the purpose of getting bigger muscles or even getting stronger. An important benefit of strength/stretch training is that you can "true the wheel" with regard to your joints.

Take care of little owies before they become big owies.

When you notice chronic sore spots or painful soft tissue areas, you may be experiencing an issue with imbalanced biomechanics. Strength training can strategically address weak muscles, and stretching can bring mobility to tight muscles.

Below are a sampling of some of my favorite "true the wheel" exercises:

1. Happy Knees



This utilizes the popular knee extension machine, but note that the range of motion is only 3-4 inches, one leg at a time. This isolates the Vastus Medialus muscle which is crucial for stabilizing the knee and tracking the kneecap correctly.



Use very light weight when you do happy knees. Start with only 10 or 20 lbs. As you get stronger you may increase to an absolute max of 50#. If you have a history of knee problems you may not be able to even do 10#. This exercise will help prevent runners knee.


2. External Rotation with Rubber Band (Rotator Cuff)



If you are a swimmer, if you spend a lot of time driving, or if you are slumped over a computer RIGHT NOW, then you need rotator cuff work. This one really helps with shoulder pain. The important thing with external rotations is that you must hold absolutely perfect posture. Your shoulder blades should be retracted and your shoulder joint sucked in tight to the body. Note the limited range (only about 75 degrees) and posture alignment (elbow at side in the photo at right.)

3. Happy Shins



Slide your toes under something heavy. Lean back and hold yourself up utilizing the muscles on the top of your feet, front of your ankles, and shins. Hold for 5 x 20 seconds. This is a great exercise to prevent shin splints, and it can help remediate achilles, calf, and plantar fascitis problems.

4. Foam Roller and Stretching Strap



In this column I have showed three of my favorite "True the Wheel" exercises. I have dozens more to share with you. For instance, with the two implements pictured above (stretch strap and foam roller) you can do a tremendous amount to stay healthy for endurance sports and everyday life.

Don't think of personal training--strength and stretch activities--only as something for people who want to get strong or lose weight. I would like to help solve whatever injury and pain problems are holding you back from your goals.

Mind Body Stretch and Strength Part 2: How To....

How to...Strength Train for Endurance Athletes.

While personal trainering at a variety of facilities, and I can tell you that 90% of people do ineffectual or incorrect strength training. Endurance athletes have very little time to devote to strength training, so you need to make it count when you are in the gym (or at home.)

Let go of your previous expectations of what strength training consists of. It is not lifting weights and it does not require machines. It certainly is not "body building." It is....

• Functional: This means to utilize multiple body parts in order to simulate real world activities.
• Stability/Balance: Closely tied to functional strength, the ability to balance while engaging strength is very valuable to athletes who need to be able to apply strength in the sporting realm.
• Sport-Specific: You probably aren't strength training because you love the gym, you are doing it because you want the performance benefits. Make sure that you are doing exercises that closely imitate the sport you are seeking to enhance.
• Core: This kind of strength benefits the muscles in the middle of the body which hold together the different appendages. Not only the abs, but the internal spinal muscles, sides, low back, upper back, glutes...the core incorporates almost everything.

Here are some examples:

#1: Step Up with Overhead Press


This is a great FUNCTIONAL strength exercise because it utilizes the whole body and it requires BALANCE stabilization. This is TIME EFFICIENT because you exercise many muscles at one time.

#2 Wobble Board Squats


I can't tell you how many times I have seen cyclists weaving all over the road because they had an imbalanced pedal stroke. Who cares if you have strong legs if you can't smoothly apply the power to the pedals? This exercise is SPORT SPECIFIC for cyclists because it develops STABILITY balance at the same time you are working on leg strength.

#3 Hovers


This is one of the best abdominal CORE STRENGTH exercises. Do 6 x :30 of this exercise for a quick ab set at the end of a run or swim.

#4 Booty Bridging


Are you aware that the glutes are also a CORE muscle group, and they are hugely beneficial to your running? You can do this exercise with both legs or 1 leg at a time.


#5 Rubberband Swimmers (Video)


Here I am demonstrating a very SPORT SPECIFIC strength exercise using rubber tubing. (Note the Christmas music in the background.) This drill does a fantastic job strengthening your swimming muscles. Note the first half of the video where I demonstrate in slow motion the "high elbow" simulation of a swim stroke. This is a great chance to work on your technique in addition to strength.

If you are a swimmer or triathlete you should be doing this drill 3+ times per week, 5-10 x 1 min, :30 rest interval. Begin with a medium resistance band then increase tension.

Mind Body Stretch and Strength Part 1: Benefits

The top priority of an endurance athlete for 3-4 months in the off season is strength and stretch training.



The three components of fitness are cardio, strength, and stretch. Endurance athletes spend 99.7% on the first area and neglect the other two. This has not only performance costs but also health costs. But with some smart strategy you can get all the benefits of strength and stretch.

Fallacies of Strength and Stretch
First let me dispel some misconceptions. "Weight lifting" is a very narrow slice of strength training. You can do some amazing and challenging strength training programs without ever lifting a weight, by using body weight exercises and a few inexpensive personal trainer tools.

I have even heard some particularly old-school runners say, "Runners don't need to do body building, because the extra bulk will slow them down." If you think strength training is body building you might as well stop reading because you are living in the 1970's era of Charles Atlas body builder vs. pasty skinny marathon runners. The vast majority of the top endurance athletes include some (often lots) of strength training.

With regard to stretching, I have heard some athletes say, "There is no scientific evidence that stretching makes you faster." If you believe that then, by all means, don't waste your time stretching. A few gifted athletes can get by with this and the rest will all get injured. This erroneous thinking overlooks the benefits that stretching improves form and reduces injuries, which indirectly leads to better results.

A good strength training program will do the following:

• Help you get leaner and possibly loose weight by building lean muscle tissue.
• Improve your power output in swimming, cycling, running, etc.
• Prolong the duration that you will be able to keep good form. ("Muscular endurance.")
• Reduce the frequency of nagging injuries that prolong recovery time.

A good stretching program will do the following:

• Help you reach the body's full range so that you can lengthen run stride, improve swim stroke, and fit into aero position.
• Greatly reduce the liklihood of injury, or treat the early signs of injury to keep it from getting serious.
• Recover faster.

Let me tell you a little story from personal experience. The third season I raced triathlons was to be my breakthrough year. I had steadily improved with several 2nd place overall results. After reseaching training theory, I hit the gym hard for several months, often cutting into the time I would have been cycling, running, and swimming.

My first race that May was a disaster. I got smoked and finished off of the age group placings. I seriously questioned my strategy and shifted much more time to hard endurance training. But then I noticed in the later months of the season, July, August, Sept, I was still training hard, improving. Most importantly---I was not experiencing the soreness and nagging injuries that had limited my previous seasons. You know when you get out of bed and those first few steps were painful? I got out of bed feeling like I could step to the start line of a 5K.

That year I won 5 triathlons in a row, and won the Midwest Heart of America Triathlon series with a perfect score. I beat a young newbie triathlete by the name of TJ Tollakson. And I became convinced that strength training would be part of every year that I raced.

How to do it: Okay, it is clear that endurance training takes a lot of time. If you are a runner it isn't too bad, but triathlon is ridiculous. But every smart endurance athlete takes an "off-season." You need to do it now. If you put it off you will not have the chance to catch up because the season will have started. October-Feb is the best time for endurance athletes to emphasize strength/stretch.

Right now while you are doing 20-50% of your normal in-season training, you should be doing 3-5 sessions of strength/stretch training. Make this your top priority and build up a "reserve" of strength and flexibility. Then when you start base training drop that frequency to 2-3 sessions per week, and 1-2 per week once you really hit the hardcore endurance training.

Upcoming:

• Okay I said that strength training isn't body building or weight lifting, but what is it? I will give you some ideas on how to focus your strength training.
• Need injury prevention? I will explain the concept of "True the Wheel" and explain how it applies to strength/stretch for endurance training.