By Morgan Johnson

It’s official – you’ve crossed the finish line, become a “real” triathlete and you are now (officially) obsessed. So what comes next? I have had literally dozens of athletes walk into our training facility and tell me, “I just finished my first sprint triathlon and it was so awesome I signed up to do an Ironman this summer!” While the spirit is great, one of the things I am always looking for as a coach is how I can help the athlete have a positive, healthy, long-term experience with the sport. This might mean a long-course competition, or it might be something else, so take a deep breath and let’s talk about what this looks like for you.

First, let’s talk equipment. There are some basics I recommend for every new triathlete – first, a road bike, either aluminum or carbon fiber in good working condition that fits correctly is, in my opinion, essential for a beginner. Road bikes are generally faster and more efficient, creating a more enjoyable workout experience for you, the athlete, without the more aggressive geometry of a time trial or “tri” bike, which can be uncomfortable for newer athletes who have not had the opportunity to build the strength and flexibility a time trial bike demands. Your bike should be accompanied by clipless bike shoes and pedals – avoid hand-me-downs if possible, and make sure the shoes are a proper fit – and, of course, a comfortable road bike helmet (ventilation is a must!) with no cracks or crashes to its name.

Second, when it comes to the swim, get a “real” training suit (tight with no extra material), and a good pair of goggles that won’t leak and create frustration or interrupted laps. I also have my athletes purchase a swim snorkel (front-loaded) for kicking and drills in the pool – in my opinion, if you only own one swim aid, this is the one to have.

Third, make sure you get a pair of running shoes that are right for your run form and body type – I recommend visiting a running store where the employees can evaluate your stride and recommend a comparable shoe.

The most important piece of equipment? A heart rate monitor, accompanied with heart rate zones (many field tests exist to determine these, and some USA Triathlon performance centers, such as Playtri, offer the option of blood lactate testing for an even more accurate determination of zones). Knowing your body’s limits and abilities will make your training healthier and more effective.

Once you’ve got the gear, it’s time to talk training. First of all, having a plan, any plan is always better than having no plan at all. If actual coaching is in the budget, this is always the first choice (USA Triathlon offers a list of certified coaches all over the country on the website), but if not, a group training program or online training plan or program is definitely a good place to start. The less interaction you have with an actual coach, the more conservative your plan should be. While online plans can be great, they do not necessarily adjust for injuries, sick days, family emergencies and other obstacles and interruptions. Always err on the side of caution when making choices regarding training to avoid injury and over-training or under-recovering – you’ll never be the fastest if you don’t make it to the start line. Want to take some risks? Invest in an actual coach.

The number one aspect of training most age-group athletes ignore? Recovery. Training hard is only great when it is paired with proper recovery. Never forget that fitness occurs during recovery.

So what about that Ironman? Again, you need a plan based on your athletic foundation and personal strengths and weaknesses. Some triathletes might be ready to tackle this goal their first year in the sport, but generally speaking a more moderate progression is recommended to build a solid foundation for the endeavor. Get some more sprint triathlons in that first year, then next year focus on the Olympic-distance, then maybe a half Iron distance the next year, and so on. A coach will also be handy here for evaluating your current fitness level in the context of their knowledge and experience of the sport.

Always remember that the goal is not just to complete the race, but to finish healthy and wanting more.

Best of luck in your new favorite sport! You have a huge, friendly community of fellow athletes and coaches ready and willing to help you have the best possible experience, so never be afraid to ask questions and ask for help.

Morgan Johnson is a USA Triathlon Level I and Youth and Juniors certified coach and a USA Cycling Level III coach. She coaches Team Playtri Elite, a USA Triathlon High Performance Team, at the Playtri Performance Center in Dallas, Texas. For more information, visit her bio at www.playtri.com/morgan.

The drive down to Salem was just lovely.  It was nice seeing other vehicles ahead of me with bikes on them going to the same place.  I parked and grabbed my bag and bike.  It was great to see Rory Duckworth and his wife.  They were volunteering which I really think is great being that they both could be vying for the podium.  I got my race packet and was pleased to get a racetri vinyl sticker – now proudly placed on my vehicle.

I set up in the prestigious triple play area, that was a really nice perk.  Luckily I didn’t forget anything, that’s always a big concern, I think of my cousin who lost his goggles after jumping in the water at the Tempe Ironman.

One of best things about these events is you start to get to know people.  As I was setting up I saw an old coworker of mine, Rick Bassett, we use to carpool together and so we had a great time catching up, this was his first sprint in a while and first open water swim. and then Rob Jacobson came over and setup next to me.  Rob and I met one morning at the American Fork Rec center and I had recently used his photo for a RaceTri promotion and so I introduced myself.  Rob is an awesome swimmer; He swims the Deer Creek open water swim – which is 10 miles – holy crap, that’s how awesome he is.  This year Rob and I happened to run together at the Provo City Half Marathon, just a few weeks earlier, so it was fun hanging out and and catching up – he really was one of the most popular guys at the event – everyone seems to know the guy.  

We went over to listen to the Race Director Aaron Shamy’s speech.  He always puts together a great one – this time ending with the throwing down of a watermelon, which exploded upon impact.  I felt bad for Joel – he had to sweep it all up.  

After getting the wetsuit on I headed over to the swim start and got in the water.  Thankfully the water wasn’t cold at all.  I always like to swim around a bit and so I did and swam all the way out to the first buoy and turned around and thought – oh great now I‘ve got to swim back.   I always enjoy the moment just before the swim start – the air is electric with little clouds of emotion surrounding each person – gusto, anticipation, fear, and a few “what am I doing here” looks of panic.  It is was fun seeing the rabbit and the group of elite’s pound off.  I always wonder what is going through their heads and they hit the go button.  My age group was on tap and I laid flat in the water and waited for the go. 3,2,1 – go time.

Off I went, I always feel like I’m flailing at the start, but it doesn’t matter at this point, it’s go time.  We swam toward the first buoy and the sun was right in front of us so there wasn’t any need to sight – just head toward the glowing orb.  The water was really pretty clear – you could actually see a few feet in front of you.  As we rounded the first buoy I got clobbered but that always happens at the buoys.  Just after that my head started freaking out – this happens almost every time.  Usually its because I’m hyperventilating, so I slowed down my strokes and focused on breathing out slowly.  This helped and I kept pushing on.  I had one guy in front of me flip over on his back and he stared swimming sideways right across the herd of swimmers and I swam right over him.  Heading under the bridge and around the next buoy, I was pleased with how well I was keeping it together in my head.  The last stretch of the swim always feels long, after the last buoy I want to see the exit right away – I’m not the only one I saw a lot of heads popping up and looking for the exit.  But it was still far away, so I put my head down and got into a rhythm enjoying the hypnotic swish and gurgle.  When I got to the exit, I struggled to find my zipper pull – its never where I left it.  I run up the ramp and see Rory is stripping suits and so I run up to him and he goes to work (thanks Rory).  In a flash I’m out and running pathetically down the runway to T1.

I put on the helmet, shoes, and my glasses and I’m out of transition. Getting going on the bike is always tricky – I remember this great video where almost all the athletes go down.  I hopped on and was off. Getting going always feels slow for me.   I hit the hill and cranked up it slowly.  I noticed a lot of people having bike problems – shifting errors, chains falling off, etc.  The rest of the bike went fine.  There was this one guy who rocked it – on his old 10 speed he was an animal, blasting past a bunch of folks on tribikes.  I really enjoyed the second loop of the bike, got my legs back and tried to mash it.  I need to spend more time on the bike, some years that’s my strong point, but I’ve been training for marathons, so my bike has suffered.

I got to T2, got off the helmet and my shoes, put on the running shoes and I think I’m not going to worry about socks next race.  I was off – not even tying my shoes. I wanted a faster transition time. So after getting out of transition I tied my shoes and realized I’d forgotten my watch on the bike.  That was a real bummer, since I really need that to keep my pace, oh well.  The transition to running is always rough, but what really helps me get through it is the other folks who are struggling too, a shared misery.  I finally get my legs into gear and plod along at my pace.  I really wanted to push it on the run, but from the end results I wasn’t going much faster than usual – thus the need for the watch.  The last part of the run was downhill and I tried to put some speed on.  I feel so asthmatic sometimes on these sprints.  I got to the bridge went up and over and did my best to avoid the three bars of pain at the end of the bridge.  Then pushed it to the finish line.  I always love crossing that final blue pad. I felt great knowing I pushed it on the run – my lungs were sore for a couple of days.

I loved the big medals – big medals are the best!!!  Not only do they signify you did something but they act as a self-defense tool in a pinch.  Getting hit with one of these would make someone think twice about things.

Overall the course was great – country roads aside.  I enjoyed the swim, the bike was marked well and easy to follow and the run had a nice downhill finish. 

Support – the support at RaceTri events is always awesome, happy people who love to help.

These races are just awesome, seeing friends, making new ones.  It’s always a pleasure to be surrounded by athletes.  Very much like being at basecamp at Mount Everest or Denali – shared passions and intense desire to overcome the challenge.  I really enjoying seeing the teenagers and clydales.  Both of which often kick my trash and inspire me to keep pushing myself.   In the end I packed up my stuff, watched the super athletes take the podium, said goodbye to friends until the next weekend or racetri event.

Check out her great report.

 How long have you been doing triathlon & how many events have you done? 

My first triathlon was in October of 2011

What got you started in triathlon?  

January of 2011 I woke up and just decided to start running.  Running/triathlon quickly became a way for me to overcome a bad eating disorder.  After my first race, I realized I wouldn’t be able to perform without a healthy body.  I had it in my mind I was going to ‘Build A Machine’ of a body… a mantra I still use today to help me get through rough spots both in triathlon and in life.  I am so thankful I have been able channel the energy I spent on a bad addiction into the triathlon addiction.  

How did you get so fast?

Fast is all relative JJ 

 As cliché as it sounds, I think my progress has stemmed from really having ‘The Eye of The Tiger.’  I waaaaaaaant to do well, so things like willpower and discipline and grit and hard work are all apparent in my training.  I really think to push yourself to your own next level, you have to have relentless confidence to feel pain, experience it, and overcome it!

Are you training with anyone? Any special training routine?

I train by myself…. Just a lot of swim/bike/run with some weight training thrown in there too!

Favorite racetri race?
Icebreaker was my first Racetri event.

Favorite thing about triathlon?

Those moments when you are racing or in a tough training session and that outer “brave face” shell you wear to be tough and strong is cracked wide open.  In those moments you feel vulnerable and raw—wide open—no walls—not in full control, weaknesses exposed.  Those moments are actually an amazing thing to experience and make the physical pain you are going through seem strangely worth it.

Guilty pleasure?(ice cream, twinkies, McDonald French fries?)
Coffee.Coffee.Coffee!!! Or going out for ridiculously priced Sashimi after a race… Fuel The Machine with premium priced protein right?!

 Are you afraid of anything? (spiders? snakes?)

Every open water swim, I am afraid of a monstrous sized fish or shark biting my feet.  This fear actually ends up playing in my favor because I am concentrating on swimming as fast as I can to get out of the water before I get taken deep down under! J

One piece of advice for someone getting started would be …

Be confident in yourself and remember you are going to have to break yourself down to build a stronger you – AKHILANDESHVARI.  Realize that every single workout is not going to be stellar; but it is the consistency of every single workout combined that makes a stellar athlete.
Oh and don’t get caught up in all the ‘fluff’ of the sport… focus on building stronger muscles instead buying stronger equipment.  I finished my first 70.3 distance on a hybrid bike without clip-ins; expensive gear is not a necessity.   

Read More about Christie on her blog http://www.buildthemachine1.blogspot.com/

Salem Spring Triathlon Race report 2013

I was grateful after so many chilly races this year to compete at the Salem Spring triathlon on a gorgeous, sunny, warm day. Couldn’t have been better for June 1^st. What also couldn’t have gone better was discovering that sometimes you can actually break some of the cardinal rules of triathlon – and still be successful. 

Broken rule #1 – don’t try anything in a race that you haven’t done in a training workout 

I decided to take one of James Lawrence’s suggestions (aka Iron Cowboy/World Record Holder/Salem Spring rabbit – how is he going to keep up with all of these nick names??) for this race and use wax ear plugs. If you could have seen me coming out of the water at my first triathlon in Palm Springs last December… or coming out of the water during the pre-race class James taught before the race, you’d know why I decided to break this rule. Drunken sailors had nothing on me! 

Normally, you wouldn’t want to try something new, because it may not work, slow you down, break something, etc. Luckily for me, I enjoyed a little peace and quiet before the race, had no pain in my ear form the cold water, and successfully made my way from the lake to T1 without falling over into the green fencing I’d help put up the night before. Yea!   

Broken Rule #2 – go through the course before the race 

This one actually hurt me on the bike. Now I’ve biked up Suncrest before – on a road bike that was heavy and way too big for me. I’d heard about “a hill” on the Salem course. But I was not expecting that big steep hill after coming around a corner. I was still recovering and trying to get into my rhythm from the first little hill coming out of T1, which I erroneously thought was “the hill”. Embarrassed, dropping my head in shame, I had to unclip and trudge up the last few feet of that hill. I overheard one of the police officers at the road crossing goading the cyclist in front of me, who was just standing there catching his breath – “C’mon! Don’t just stand there, get back on your bike and ride!” As soon as I made it to the top of the hill, I jumped back on and took off. I was NOT going to let that happen again! Next time around, I made sure to get enough momentum going to make it up the hill without stopping. Sure I was panting like a Rottweiler on a hot day, possibly foaming at the mouth, but I made it! 

Broken Rule #3 – stay focused during the race 

I’ve read that’s its good to have a plan, stick to it, and stay focused and in the zone if you will. However, by the time I got to the run I was so worn out from an 885 meter swim (according to my Garmin – I may have gone slightly off course) and from navigating the hills and feeling like I was on a slalom course avoiding the potholes, gravel, and man hole covers during the bike, that my plan (to beat Eric Oscarson – weight loss extraordinaire who I greatly admire and look up to) went out the window. I found my mind wondering to admire the beautiful houses along the course, wondering about the families who lived there and how they felt about all of us dropping who knows how many pounds of sweat right outside their windows bright and early on a Saturday morning. I was kinda wishing I was the one mowing the lawn at one house instead of wondering what it was about triathlons I had found appealing an hour before.  I was relishing the wonderful feeling of wearing my Altras for the first time in a race. Lastly, not being a math person, I was calculating that next Saturday, I’d be doing quintuple the distance on the bike that I’d just done, quadruple the run, and more than double the swim – and wondering how in the world I’d do that. 

To get my mind off the Boise Half Ironman next weekend (my first of that distance), I decided I needed to focus on something. So instead, I remembered why I was doing this in the first place – because I want to accomplish things I never could be before. I was also there representing the Ironheart Racing Team, which supports athletes who have had heart problems, and encourages healthy heart living. And I wanted to inspire others to do hard things. So, each person I passed on the run, I decided I’d encourage them. So I did. And it felt great. In my heart, I hoped they’d keep going, finish the race, and keep working to improve and go on and do more triathlons. 

Broken Rule #4 – if you have something left at the end, it means you didn’t give your all during the race

This one just doesn’t stand up in my book. Because I did give my all during the entire race. There’s just something about kicking it in at the very end to finish strong, get a negative split, and fly across that finish line that pushes me to run as fast as my short legs will carry me (okay, okay, maybe it was also because I was worried my boyfriend would chase me down and keep swatting my backside if I didn’t sprint – I sprint faster than him so I knew I could outrun him… hee hee). But that little sprint put me across the finish line at 1:42:59 – one more second would have been the next minute (lame). And I finished exactly two minutes slower than my amazing Ironman, Eric (although I ran 0:1:42 faster than him. Yes I know he went faster than me on the swim and bike – only by 0:1:46 and 0:1:47 respectively, but still. 

Broken rule #5 – check with your doctor before participating in any physical activities 

Well, I didn’t ask my cardiologist about this specific race, but he did clear me for a triathlon nine days post ablation surgery in April (and I placed first in my age group at that one), and for the Ogden Marathon a couple weeks ago (My first marathon. Worst. Race. Ever.), and for the Boise Half Ironman next Saturday, a week after Salem Spring. Now, I figured if I could do those, I could do Salem. I learned that recovering from a full marathon takes a bit longer than I had anticipated. After Ogden, I had no desire to do any form of physical activity for about a week. And that probably affected my performance at Salem. Thank goodness for the motivation I had from trying something new in a race and having it work, succeeding on that hill not having been through the course before (at least the 2^nd time around), losing my original focus and finding something better to focus on, and saving the best sprint for last. 

So bring on Rock Cliff! And I’ll try to stick with the rules at that race. Well, most of them anyway…

First, the foot is allowed to go through a more natural motion when running.  If you were to remove your shoes and socks and watch your feet while you walk around you might notice that your foot and toes spread out or “splay”.  When you wear typical shoes this splay is minimalized.  One of the major arguments in favor of barefoot/minimalist footwear is that this should be happening more.  Minimalist shoes have more space around the toes in the “toe box” to allow this motion.  This extra space can reduce the occurrence of bunions and other foot conditions caused from wearing shoes that are too tight.

Additionally, removing the cushioned sole of a typical running shoe may allow the body to follow its natural tendencies during gait.  Having the heel and the ball of the foot at the same level may also allow normal stretching of the Achilles tendon, which may decrease the occurrence of injuries.

The second major idea behind minimalist/barefoot running is that it forces the body to adapt and strengthen the muscles of the legs.  This may also prevent a variety of injuries.  Since the small muscles of the foot and the lower leg are used primarily to strengthen the long arch of the foot they should be allowed to do their job.  Having an unnatural support for this arch may weaken these muscles over time and result in injuries like plantar fasciitis.

These arguments make sense, but I hesitate to say they are valid in every situation.  Some people already have enough room for their feet to spread in a traditional shoe or they never have problems from the lack of foot splay.  It may also be the case for some individuals that the extra stretching of the Achilles will result in an injury.

In some cases the arch of the foot may be unusually high or low.  This might not be possible to resolve by strengthening the muscles of the foot.  It may require additional support from an orthotic or more supportive running shoe.

I like a lot of the ideas behind this new minimalist movement.  I personally wear a minimalist shoe for almost all activities now.  I like the way they feel and I don’t have any problems as a result of changing shoes.  However, if you are considering changing, transition slowly.  Start by walking in your new minimalist shoe (or barefoot) for just a few minutes at a time.  If this does not cause you problems then you can try running short distances.  If you still have no problems then this might be a great option for you.Researchers are looking into the benefits and drawbacks of these different styles of running.  So far the results seem to be inconclusive.  Some people have reduced injuries when they change their footwear, while others have new injuries.

Mild muscle pain that lasts only a few days may be a natural effect of the muscles being used more.  On the other hand, if you experience new pain that lasts more than a few days, minimalist shoes may not be the right choice for you.

Dr. Eagar is a dual credentialed provider with degrees in sports medicine, chiropractic medicine, and exercise science.  Dr. Eagar owns Active Advantage, a private sports medicine practice with an emphasis on rehabilitation and chronic injury management.  He enjoys answering questions and can be reached at activeadvantagechiro@gmail.com.  For more general information you can visit his website http://www.activeadvantagechiro.com.

By Matt Fitzgerald • Triathlete magazine

http://www.active.com/triathlon/Articles/Incorporate_strength_training_into_your_regimen.htm

Presumably, the majority of us triathletes have taken up triathlon because we enjoy swimming, cycling and running, or at least two of these activities.

People who, on the other hand, enjoy lifting weights more than they do swimming, cycling and running, generally don’t come any closer to doing a triathlon than spending a perfunctory 20 minutes on the StairMaster after a good pec session at Bally’s. And this is as it should be.

But while few triathletes feel any real pull toward the weight room, the fact that most triathletes want to race as fast as possible—and not just noodle around at an elevated heart rate for its own sake six days a week—is enough to get us to the gym right alongside those pec-session people. Infrequently. With a bad attitude. Which is not as it should be.

A great many tri-geeks are kinda convinced that strength training helps with triathlon and are therefore kinda committed to doing it. Can you blame us? There’s little enough time already for the pool, the road and the trail, and like we said, dumbbells just aren’t very exciting for birds of our feather. Trouble is, a half-assed approach to strength training does about as much good as going for a 10-mile run every 10 days, doing nothing in between.

As always, when in doubt, look at your heroes. The three individuals who together account for 20 Hawaii Ironman victories—Dave Scott, Mark Allen and Paula Newby-Fraser—all made strength training an important element of their triathlon training. All got exactly what you and I can get out of a proper strength-training program: enhanced strength, muscular endurance and power, and a higher resistance to injury.

“Weight training was the missing link for me,” says Allen, who began serious iron-pumping only in the latter stages of his triathlon journey. “I reached a point in my career where it didn’t matter how much I swam, biked or ran, I couldn’t increase my strength above a certain level. High-volume training and longer races break down your muscle fibers, and it really helped me to have a little extra reserve to draw on.”

Research proves it in the laboratory, and Ironman champions prove it in the proverbial pudding: Strength training is truly and rightfully triathlon’s fourth event. But you have to know what you’re doing. Keep reading.

I’ll Have What They’re Having

Of the three heroes just named, two, Allen and Newby-Fraser, received their strength coaching from the same source: Diane Buchta. If there is a strength training guru for triathlon, Buchta is she. Diane is a genius in her field, says Allen.

Buchta, the first strength coach of the United States Triathlon Team, taught strength training for 12 years at the University of California at San Diego, created the video Strength Training for Triathletes (featuring Allen and Newby-Fraser) and coaches at the Multisport School of Champions in Solana Beach, California.

One of her training legacies has been the development of a periodized strength training model whose five phases correspond to five specific sport-training stages in the triathlete’s calendar. The basic philosophy behind the model is to flexibly and unobtrusively support the triathlete’s swimming, cycling and running schedule.

When it was developed back in the 1980s, the model’s variability represented a major departure from strength training methods used by most triathletes. Each phase had its own goal, its own training method and distinct exercises. Even the speed of execution of exercises varied, explains Buchta.

The Program

The five phases of Buchta’s strength training program cover the whole year, save the one month you take off at the end of the season to focus on eggnog and napping. Phase I begins when you resume your event sport training around the New Year.

Phase V is reached shortly before your first race and is maintained (ideally) throughout the competitive season, except when you have a long layoff between races, in which case you can cycle through phases III and IV again. Buchta recommends that you cease weight training at least two weeks before any important race.

Each phase is distinct from the others in many ways, but the constant is a proper warm-up and cool-down book-ending each gym session. Buchta’s trademark warm-up exercise for triathletes is running arms, which involves simulating a running movement with your arms while holding light dumbbells (see full description below), and which we still see Mark Allen faithfully performing every time he pops into Powerhouse Gym in Cardiff, Cailfornia, for a workout.

Due to space considerations, we detail the correct execution of only half a dozen core exercises at the end of this article. Otherwise, the sample workouts offered here give you no more than the names of suggested exercises and guidelines for resistance, speed and number of sets and repetitions. Consult an experienced trainer to learn the correct execution for every exercise you incorporate into your training.

Phase I: Base/Acclimation (4 to 5 Weeks)
The Buchta method picks up where you do. “In December or January most triathletes want to get back into the weight room,” she says. During these first four to five weeks, the athlete is concerned with building a fresh endurance base, and the strength training component shares this goal.

“They need to retrain the neuromuscular system, relearn the skills and techniques, and develop a muscular strength and endurance base,” Buchta explains. You start off slow.
Begin by doing just one set of 12 repetitions (1 x 12) of each exercise, using 55 to 65 percent of your one-repetition maximum resistance (RM). Concentrate on maintaining good form and on taking a full two seconds on the concentric movement (lifting the weight) and four seconds on the eccentric movement (lowering the weight). Rest 30 to 60 seconds between sets. Build toward doing 3 x 12 and increase resistance for each exercise as necessary. Do three sessions per week.

Sample Workout:

Lat pulldown
Leg extension
Flat dumbbell bench press
Leg curl
Dumbbell pullover
Incline dumbell press
Biceps curl
Triceps pushdown
Prone raise
Abdominals (curl-up, reverse & oblique curl, crunch)
Roman chair
In week three, add:

Squat
Upright row
Side/lateral shoulder raise
Calf/toe raise
Phase II: Strength/Endurance Phase (4 to 5 weeks)
As you ramp up the aerobic mileage, your strength training goes with it. “What you’re trying to do in the second phase is go after the slow-twitch, endurance muscles fibers,” says Buchta. “The athlete tries to deal with higher blood lactate levels.”

Speed of execution remains the same in Phase II as in the previous phase, but each set should increase to 15 repetitions and there’s no rest between sets. At first do 2 x 15, then graduate to 3 x 15. Alternate between upper-body and lower-body exercises as in the sample workout below. You’ll probably have to decrease weights from the previous phase at first. Continue to do three sessions per week.

Sample Workout

Lat pulldown
Leg extension
Barbell bench press
Leg curl
Squat
Dumbbell pullover
Incline dumbbell press
Upright row
Rotated biceps curl
Triceps pushdown
Prone raise
Side lateral shoulder raise
Calf/toe raise
Abdominals
Roman chair
Phase III: Power/Endurance (4 to 5 weeks)
“There is a distinction between strength and power,” Buchta explains. “Strength applied quickly is the definition of power.”

Here, in Phase III, you begin to turn strength into power. This phase falls about two to three months out from your first race of the season, and involves the most intense and time-consuming strength training you will do all year. Buchta advises that you not combine hard event-training sessions and these heavy gym workouts on the same day.

Unlike the previous phase, the three weekly strength workouts of Phase III are different from one another. The first workout of the week is a swim-specific routine in which half the exercises are done for power and the other half for endurance. The power sets involve three sets of 8, 6, and 4 repetitions, performed with 85 to 90 percent of your 1-RM and performed to failure. Allow four seconds for the concentric movement and another four seconds for the eccentric movement. Cut these numbers in half for endurance sets, which consist of 15 reps each with no rest.

The second workout is a bike-specific routine involving the same structure. The third workout combines the exercises of the previous two routines in an all-endurance format.

Sample Workout (Swim)

Front lat pulldown
Dumbell pullover (power)
Triceps pushdown w/ strap or rope (power)
Upright row
Sample Workout (Bike)

Squat
Leg extension
Leg curl (power)
Barbell bench press (power)
Biceps curl

Phase IV: Peak Power (8 Weeks)
As the season approaches, you begin to incorporate high-intensity intervals into your event sport training. Accordingly, your strength training is modified to turn power into speed.

“I call this the Chisel Phase,” Buchta says. “All the exercises are dynamic. People love this phase, because finally they can feel the benefits of their strength work in their swimming, biking and running. Plus, they’re in and out of the gym in 20 to 30 minutes.”

Phase IV involves two workouts per week. Speed is the key. Do 2 x 12 sets at 55 to 65 percent 1-RM with no rest between sets.

Sample Workout

Bent-over row
Walking lunge
Flat dumbbell bench press
Pectoral pullover (with EZ curl bar)
Supine triceps press
Alternating biceps curl
Abdominals
Roman chair
Phase V: Maintenance
Phase V is your in-season phase. It is optional in the sense that you can reap most of the benefits of your past work without doing it and, in fact, “The majority of the pros I work with give up weights during the season,” Buchta admits. Nevertheless, for those who have time, maintenance is still recommended.

Hit the gym every three to four days during the competitive season. These sessions are quick and non-strenuous. Do just 1 x 12 for each exercise at 65 percent 1-RM. Allow two seconds for the concentric movement and four seconds for the eccentric movement.

Sample Workout

Lat pulldown
Stationary lunges
Barbell bench press
Pectoral pullover (with dumbbell)
Triceps kickback
Alternating biceps curl
Abdominals
Roman chair
CORE EXERCISES

Running Arms (warm-up): Stand in a runner’s lunge position: right foot one stride in front of the left, bending slightly forward at the waist, right knee slightly bent. Hold a 3- to 5-pound dumbbell in each hand and bend your elbows to 90 degrees. Beginning slowly, pump your arms in a slightly exaggerated running motion. Reverse your lunge position halfway through the warm-up.

Barbell Squat (quads, hamstrings, glutes, lower back): Stand with your feet shoulder-width apart and a wide overhand grip on a weighted barbell that’s resting on your upper shoulder (not your neck!). Looking forward and slightly upward, squat until your thighs are parallel to the floor. Keep your back in a neutral position (maintaining its natural curve) and your knees over toes. Drive upright through your hips. Keep your weight on your heels.

Dumbbell Pullover (chest): Lie face-up on a bench with your knees bent and feet flat on the bench. Hold a single dumbbell by shaping your hands flat against the inside plate on either end of the dumbbell and allowing gravity to keep it snug. Do not bend your wrists during the movement. Hold the dumbbell directly above your upper chest. Slowly lower the dumbbell back behind your head, bending your elbows slightly. When the dumbbell is in line with the crown of your head, hoist it back to the start position. Avoid lowering the dumbbell too far behind your head.

Walking Lunge (quads, hamstrings, glutes, lower back): Stand with your feet hip-width apart and a weighted barbell positioned as in the Barbell Squat (or, alternatively, hold a dumbbell in either hand at your sides). Take a large step forward with your right foot and bend that knee to 90 degrees, then drag your left leg forward to join the right. Now lunge forward with the left leg. Keep your back in a neutral position by looking straight ahead. If your left leg extends fully during the lunge, you’re stepping too far. If your forward knee gets in front of your toe, you’re either stepping too short or lunging too deep.

Lat Pulldown (upper back): Seat yourself at a high pulley station with your knees secured under the padded braces and get a wide overhand grip on the bar. Lean back 35 degrees at the waist and pull the bar to your upper chest, then smoothly extend back to the start position.

Supine Triceps Press (triceps): Lie supine on a flat bench with a narrow overhand grip on a short straight bar or EZ-curl bar. Your shoulders, elbows and hands are in a straight line. Keeping your upper arms locked, lower the bar until it’s just above your nose, then extend back to the start position. Keep your elbows in as you push up.

Reverse Stomach Curl: Lie face-up on a bench or mat with your legs together and bent so that your feet are flat on the surface. Interlace your fingers behind your head and curl your trunk up just slightly, until you feel tension in your stomach muscles. This is your start position. Smoothly draw your knees up toward your face, stopping just before your lower back leaves the mat, then return to your start position without letting your feet touch down.

You wake up first thing in the morning and you step onto the floor. Immediately you feel pain on the bottom of your foot close to the heel. You carefully step your way through your morning routine until the pain begins to fade. Later, you head out for a run. As you begin your run the pain in your foot returns, but you hobble along until it again fades. You repeat this routine for days or even weeks, but eventually the pain does not fade.

If this sounds familiar then it is likely you have experienced or are experiencing plantar fasciitis (perhaps better termed plantar fasciosis, meaning deterioration of the plantar fascia). Simply put, this is irritation to the connective tissue that crosses the long arch of your foot. When you stop walking and running (especially when sleeping) the tissue begins to tighten. Those first steps before the tissue stretches back out are the most painful.

Why do some people get this condition and not others? Lack of support for the arch of the foot is the simple answer. In the body muscles and ligaments support joints. Muscles should be our primary means of support, but when those muscles fail in their job ligaments are the back-up plan.

The foot and lower leg are filled with muscles that support the arches of your feet. The plantar fascia is a band of tissue, like a ligament, that crosses the whole bottom of the foot from back to front. Its primary job is to assist these muscles in holding up the arch of the foot.

If the small muscles on the bottom of the foot and the longer ones from the lower leg are not strong enough then this may cause too much stress on the plantar fascia and cause pain with regular use. Some individuals may also have unusually high or low foot arches that cause increased stress and result in the same problem.

Ice/anti-inflammatories, stretching, and deep tissue massage can help plantar fasciitis. In order for the condition to be resolved, however, the support for the arch of the foot must be improved. Strengthening muscles can often be a simple solution, but in more severe cases a special shoe or an orthotic may be necessary to provide ample support.

If you are experiencing on-going symptoms of foot pain, don’t wait to get it resolved. The longer you experience the pain, the worse the injury will become. It’s always easier to fix an injury when it’s a small one.

Dr. Eagar is a dual credentialed provider with degrees in sports medicine, chiropractic medicine, and exercise science.  Dr. Eagar owns Active Advantage, a private sports medicine practice with an emphasis on rehabilitation and chronic injury management.  He enjoys answering questions and can be reached at activeadvantagechiro@gmail.com.  For more general information you can visit his website http://www.activeadvantagechiro.com.

With the exception of bursitis, all of these injuries share one common element.  That element is scar tissue as a result of microtrauma.  Microtrauma can occur from repeated overuse as seen in activities like distance running, swimming, jumping, biking, weight lifting, throwing, or any other activity performed numerous times in succession.  It can also be the result of a single injury such as an acute sprain, strain, or bruise that fails to completely resolve and is exacerbated by continued activity.

Once microtrauma has occurred the body begins the cycle of inflammation and repair.  Inflammation on it’s own is not a bad thing.  It is the body’s way of removing damaged tissues and preparing the site for healing.  Inflammation can cause problems when poorly controlled or when the healing is incomplete.  One of the results of this is the development of excessive or bulky scar tissue.  As the body heals it lays down rudimentary scar tissue without concern for future use.  This scar tissue should eventually be removed and replaced by more refined scar tissue and eventually fully repaired tissue.

It is important that old bulky scar tissue be broken down and removed by the body in order to break the chronic injury cycle.  Anti-inflammatory medications can help break the cycle of bad inflammation and pain, but do not actively address the formation of scar tissue in chronic injuries.  Sports massage, or deep tissue massage, is an intense therapy used to assist the body in breaking down scar tissue so that it can ultimately be removed through the normal cycle of inflammation and repair.

In addition, the use of sports massage can help to re-align collagen fibers as healing occurs.  This re-alignment is important to establish future strength in healthy tissues.  Based on Wolff’s law (and the expanded idea of Specific Adaptation to Imposed Demands), which says that tissues will adapt to the stresses placed upon them, increasing tissue stress during healing (carefully!) will result in a better overall recovery.

The other significant benefit of sports massage is that it decreases the overall muscle hardness.  Muscle hardness might best be described as abnormally high tension within the muscle.  This increased tension predisposes the muscle and tendon to injury.  Post exercise stretching can help reduce this (see the post about cool down and stretching here), but once chronic injuries have begun sports massage may be necessary to decrease muscle hardness to the point where stretching can maintain normal muscle flexibility.

Is sports massage something every athlete needs or should have regularly?   Not necessarily.  Some people never experience these types of chronic injuries and many injuries never become chronic because they resolve on their own.  However, if you are experiencing on-going symptoms that fail to resolve, sports massage (along with rehabilitative exercise) may help speed your recovery and may help prevent a re-injury in the future.

Dr. Eagar is a dual credentialed provider with degrees in sports medicine, chiropractic medicine, and exercise science.  Dr. Eagar owns Active Advantage, a private sports medicine practice with an emphasis on rehabilitation and chronic injury management.  He enjoys answering questions and can be reached at activeadvantagechiro@gmail.com.  For more general information you can visit his website http://www.activeadvantagechiro.com.

Cool Down, Recovery, and Flexibility

I’m sure that for many people when they cross the finish line all they want to do is collapse.  I can certainly understand that desire.  Sometimes it’s exhausting just watching you race!  Try to resist the temptation to stop immediately.  A good cool down and recovery can make all the difference for how your body avoids injury and continues to improve performance.

When completing an endurance event (or any exercise lasting longer than 15 minutes) it’s important to have a proper cool down routine.  A cool down involves continued activity at an easy pace for about 5-10 minutes.  Some people like a light jog, while others prefer to walk.  Where available a low resistance, slow-paced stationary bike is a great option.  You can also hop in a pool and do some lazy laps.  This allows for proper transition of your heart and muscles from a highly active state to a resting state.  The bottom line is to keep moving until heart rate and breathing have mostly normalized.

The other big aspect of recovery is to get fuel into the body.  This should include fluids (with electrolytes) and calories.  For more about electrolyte replacement see my tip about hydration.  Calories may seem like a no brainer, but there is actually an ideal way to do it.  The first part is timing.  You should eat within a few minutes of completing exercise.  During the first thirty minutes post exercise you have a significantly increased muscle protein synthesis, meaning your muscles are trying to recover and giving them the fuel to recover will improve that recovery.  After thirty minutes you still experience an elevated muscle protein synthesis, but it is not as great and is gone within about sixty minutes of exercise completion.

The second part of calorie replacement is what kind of calories.  Some people think that if you are rebuilding muscle then protein should be important.  Almost the opposite is true.  Excessive protein intake can decrease recovery effectiveness.  What your body has really lost is carbohydrate calories.  It needs to replace glucose and glycogen stores in order to rebuild muscle.  Try to consume about 100g of carbohydrates (roughly equivalent to a peanut butter and jelly sandwich) within those first thirty minutes post exercise.  You don’t want to make yourself sick by eating too much too fast, but those 100g are a good goal.  After that you should eat a good healthy diet the rest of the day and don’t starve your body.

The final step in cool down and recovery is flexibility.  Much of the research relating to flexibility training is about pre-exercise stretching and shows little to no effect, with the exception of dynamic flexibility (a topic for another time).  However, a recent study shows potential for decreased injury with static stretching (see the abstract here).  Flexibility is something I consider to be part of overall health.  Poor flexibility may contribute to back pain, shoulder pain, risk of muscle strains, and generally decreased body function.  Stretching won’t stop delayed onset muscle soreness (DOMS), but it may improve your overall well-being and help you avoid chronic injuries.

The best time to stretch is after you have been using your muscles.  Any muscle used should be stretched.  Since completing a triathlon involves heavy use of both upper and lower extremities you should be doing a full body stretch.  Include hamstrings, quadriceps, calves (both gastrocnemius and soleus muscles), iliotibial (IT) band, gluteals, piriformis, psoas, pectorals, and rotator cuff muscles.  Sounds like a lot?  You can do all this in less than ten minutes even if you hold each stretch for 30 seconds.

If you include these aspects into your recovery routine you’ll stay healthier through a long season and hopefully enjoy it even more.

Dr. Eagar is a dual credentialed provider with degrees in sports medicine, chiropractic medicine, and exercise science.  Dr. Eagar owns Active Advantage, a private sports medicine practice with an emphasis on rehabilitation and chronic injury management.  He enjoys answering questions and can be reached at activeadvantagechiro@gmail.com.  For more general information you can visit his website http://www.activeadvantagechiro.com.