Where are you?

This past Saturday I was given the pleasure to cheer, observe, and freeze as I observed almost 30 athletes work through non-optimal weather conditions. On this particular day I had each athlete execute two baseline tests that would help solidify where they are from a fitness perspective for February 2012.

As both a physiologist and coach I believe an athlete needs to establish rock solid baseline numbers throughout all stages of the year. The question that arises is what should these tests be?

I am of the opinion that testing the aerobic system is the most logical approach for endurance athletes. I would also say that testing the 'in between energy systems' is also a logical move as well. In my March 2012 CLL Newsletter I will elaborate on a specific test I use to assess this 'gray zone'. To subscribe to this Newsletter simply click on this link: http://visitor.r20.constantcontact.com/d.jsp?llr=g6xhaniab&p=oi&m=1108538023846

For purposes of this post I will consider the predominant pathway used for triathlon; the aerobic energy system. By definition this is the energy system that predominates after approximately 5 min of continuous exercise.

There is an unlimited range of tests one could employ to validate an athletes current fitness level. I opted to use a 7.1 mile loop in Highland Creek Parkway that would be done two times. For the run we used a 3 x 1600 meter run with 2 min walking recovery. In both cases I asked each athlete to take splits of of both laps (bike) and also of each mile (run). I also asked for each athlete to capture Heart Rate recovery post the 14.2 mile TT and post each 1600 meter effort. Keep reading to get a sampling of how one can analyze dig deeper into the data gathered.

Variations to these tests could certainly be made based off of racing goals and experience. Below you will find just a few examples with some questions to get you thinking.

Swim Options

10 x 100 using a set tempo of 1.50 (Finis Tempo Trainer) w/ 1 min recovery
- Can you maintain the stroke rate for the duration of each 100?
- Or do you find that you start to fall of tempo per muscular fatigue or cardiovascular limiters?
- In 2 months do you find you are going faster at the same stroke rate?
- Are you taking fewer strokes per 25 at the same stroke rate?

200 / 800 regression w/ 2 min recovery
- Are you able to throw down a 2 flat 200 yard effort, but find yourself swimming a 10:15 800?
- Are you posting a 3:15 for the 200, but able to throw a 7:55 800?
- Which systems are stronger / more dialed in for each example?

Bike Option

4 x 15 min at 65% of Functional Threshold Power w/ 5 min at 100 watts

- Do you find RPMs dropping significantly from effort one to effort four?

- Do you see a marked change in respiratory rate as you progress through the test?

- How is lactate response changing from one interval to the next? 

- Are you seeing a marked change in HR response from onset to finish?

- Do you find that one leg is contributing significantly more power then the other?

Run Option

60 min at pre-determined Aerobic Threshold pace

- How does your stride rate change within this set time?

- How far are you able to run in this time?

- Does your HR go from 148 bpm to 175 bpm during 60 min?

- Does your HR stay at 158 bpm for the majority of the time?

- How does your form look from minutes 50 to 60 min compared to 0 to 10 min?

As you can see testing must point to answers. These answers help us understand how to best train your weak and strong systems. Without such data we are left to guess, ponder, and hope that the training is progressing as intended. 

I urge each of you to contact your coach and get on his or her schedule today so some rock solid numbers can be collected. I'd also urge each of you to execute field tests much like the ones noted in the Baseline Camp #1 above. 

Lets get dialed in and always be training with purpose! There is no other way to train. 

How to Run and...

The other day as I was playing with my 5 year old son and he called me out. We were just finishing up a high quality 'rough up session' (I recently broke the frame of our bed - no joke - per roughing up) and were dancing wildly to the theme song of "Crazy Town". Grace, our 18 month old, took part in the excitment and bounced her head just as wildly against the sofa cushions while holding a 'criss cross applesauce'. All of this is a sight to be seen for sure.

Sorry, I am talking 'kid code' and may have lost the attention of a few riders in the process.

Luke says to me, "Come on Daddy, run like you mean it!". I was left to wonder where he heard that one from ;). Its awesome how spongelike kids are. Its even more awesome to see how influential you can be to a little guy or girl. It appears that I am drilling it into Luke that if you are going to do something do it well and put your all into it. Its a true joy to do life with Luke.

Are you running like you mean it? When given the opportunity to run do you run with purpose? Do you put yourself out there and challenge your current self imposed ceiling? What is holding you back from 'running like you mean it'?

As a slight tangent I must digress to Luke on two 12 inch wheels. Luke knows to 'own it' and to 'take it' when ascending a hill. To see him come out of the saddle and attack a hill is simply priceless. Too cool.

The video below captures my son riding his bike for the second time. You can't help but love the enthusiasm and focus.

I urge you today to be passionate and to train like you mean it. There is no other way to train and to do life.

Live life like you mean it,

CLL

New Thresholds Found

Lactate threshold, anaerobic threshold, aerobic threshold, etc. Most of us have heard of these thresholds before. They are thrown around by many, but each exercise phsyiologist will have a different spin on what they actually mean. For this post I will shift our attention toward the ever changing mental threshold or pain threshold.

Today as I observed each of my athletes at TRX Strength Phase 2 I could see each of them dealing with pain and discomfort. Some wore it on their face more then others. Some groaned, some turned a slight green and looked poised to fill a garbage can, while others had to simply tap out.

What I stressed to my people today was that each of us must face discomfort and pain and learn from it. To take it another step further I believe one needs to become good friends with pain that is brought on from training. Let me clarify here. I am not saying that if you just broke your knee or femur while competing or training you should suck it up and work through it. What I am referring to specifically is that threshold of discomfort that makes quitting so much more appealing and inviting. I am referring to that threshold where your mind starts to talk...

"...lets stop at 3 reps vs. push for 6..."

"...your legs really feel heavy because of the pace your pushing...slow down!..."

"...I like to be comfortable and this is starting to bother me..."

This is not an exhaustive list of conversations your mind has. A part of you wants to fight, but the other side wants to be submissive to the discomfort.

[Side note: take the ear buds out of your ears so you can deal with the pain friends and not get lost in music. When racing you'll need to face these voices head on.]

You see, we can increase our lactate threshold with sound training methods. We can also nudge our VO2Max upward to some extent (not as much as your lactate threshold due to genetic ceilings). However, one thing that I think we overlook is working on our pain threshold.

I think all of us can work on fighting through some discomfort. I also think some are born to fight better then others. For me, I actually seek out the discomfort and find joy in dealing with heavy legs that become non-responsive, a breathing rate that literally burns your airway, and intensity that allows you to hear your pulse resonating within your ear canal. Can anyone relate with that last one? I like that place. Not everyone is like that, however.

I would encourage you to find that place where the pain seems unbearable. It is at that exact moment that I'd recommend you take a deep breath, blow out the pain, and face it head on. Learn to work through the discomfort one rep at a time, one minute at a time, one workout at a time, and one race at a time.

We can all get tougher. I challenge you to find a new pain threshold in the coming weeks, months, and year. By doing so you will begin to find the athlete that is screaming to come out of you.

Deep breath, face it, own it,

CoachL