Training to Get it Done or to Get Faster?

Written by Jessekrop. Posted in Coaching Thoughts

I was compelled to write on this topic after years of working with A Type triathletes, who are goal oriented. That is, those folks who will stick to a plan, come hell or high water. Don’t get me wrong, this is a great way to live life and make progress, but when it comes to your triathlon training, too much of a good thing, can start to undermine progress. Here are a few examples of what I am talking about:

1) Not pulling the plug on a workout – sometimes an athlete may have a key intensity workout planned. They start the session only to realize that they are not doing as well as they did last time they did this session. Continuing the workout at that point has the potential to interrupt the super-compensation cycle. That is, they are not recovered enough to stress the system again at that time.

2) Meeting the season plan – if an athlete or coach is detailed enough to have a season periodization plan, a lot of times, the A type triathlete will meet the volume prescribed in that plan come hell or high water. This may mean moving workouts around which leads to poor micro cycle recovery, or making poor choices when faced with a decision between adequate sleep and workout volume.

3) Too hard on recovery days – many athletes take it too hard on the recovery days which ends up undermining their ability to perform well on the hard days. Recovery days are for recovery, not about seeing how much wattage you can push at the very limit of your HR zone as an example. The Q type triathlete just wants to see big/good numbers….this isn’t the time!

4) Pushing to much volume with life logistics – many athletes overdo volume even though their life logistics don’t allow it. That is, they insist that they should peak at 26-28 hours of training a week, even though their life logistics can only handle 20. This leads to pressure from their family (increases stress), and eventually some combination of points 1-3 above.

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By carrying out these “sins”, the athlete is really training to get the sense of accomplishment that they have gotten the training done, or are “getting it in”. This is the train for the challenge of training approach. Most folks that I know are not training to achieve that objective, but rather training to get faster in their triathlon races. Unfortunately, these two items are not directly tied to together…. “getting it in” does not directly translate to faster race times. The proper approach is to do the training that will make you faster on race day. Remember that! Repeat after me: “I will only do the training that I think will make me faster on race day”. This takes courage. Whether your sense of what’s right and wrong is correct, is another matter. Your decision making process and criteria is far more important to master before you get that perfect training program. That is, even the best program is useless if you make the wrong decisions as you work your way through it. Most coaches have enough contact with their athletes, to control most of this, but there are plenty of small decisions that the athlete must make on their own and over time, can make or break that athlete.

-Jesse

IM St George (Utah) Race Report

Written by Jessekrop. Posted in Race Reports

Ironman Utah on Saturday was one of the prettiest, hardest races I have done to date. For those of you who like a challenge, this is the place to go! The crazy thing is that the conditions were likely about as tame as you can get out there….temps in the 60’s and relatively light winds. In the future, if they get a day of 90 degree temps, with 15-20 mph winds, I think we’ll see just how tough that course can be. Anyhow, here’s my report:

My build up to this race was likely one of my best to date. Given all of the QT2 related work and growth going on over the past 6 months; I scaled back my training volume some, to focus more on restoration. To increase training stress for the lack of volume, I increased my training intensity some…..this approach was the right one, as I raced very well in California, and was ready to hit Utah pretty good. We arrived at our condo on Wednesday for the Saturday race….this worked out great as 10 QT2 athletes shared a couple of units. The race week prep was about as good as you are going to get.

Race morning was a cold one! About 45 degrees…..I just hate the cold. I waited in transition with Coach Pat to hit the water….55 degree water that is! I was not looking forward to getting in there, and with that, waited until the very last moment. I got in the water with 2 minutes to go before the gun, and made a mad dash for the front…..well, I didn’t make it! The gun went off as I was swimming to the front. Luckily I was only 2-3 rows back, so it actually worked out quite well. This was not a fun swim. I spent most of it wishing it would end! The cold more or less shut of my left arm, so I felt like I had no swim stroke. When I came out in 1:01 I was actually surprised it was that fast, even though this was my slowest IM swim to date (with a wetsuit)! This had me out of the water in 110 place OA. Onward!

I spent over 6 minutes in transition trying to make my hands (claws) work….this was no easy task; particularly trying to get on the long sleeve shirt I planned to wear during the ride. Once onto the bike, I executed my pacing and fueling plans to the letter. At 40 miles I was averaging 17.8 mph, which gives you a sense of just how hilly this course was…almost nonstop hills all the way through. The first loop was pretty calm, but by the time we hit the 2nd, the winds picked up significantly, grinding many people to a walk on the climbs! I rolled into T2, a bit slower than I would have liked, but certainly felt like I was fresh to run a marathon. Total time: 5:41, now in 73 place OA.

After a tough marathon in Cozumel, I eased my ride up a bit to prepare for this ridiculously hilly run course. It’s literally never flat. I somehow managed to leave my Garmin on my bike, so headed out to run with no timing or pacing devices….this was going to get done by perceived exertion (the initial plan was to average a heart rate of 10 beats higher than that of the bike)! I came out of T2 with Pat, which was great to help pace me through the first few miles…..all uphill miles that is! I knew right away that I would have a pretty solid marathon based on how I felt. Given where I was in the field at that point, I knew I had no choice but to run through a lot of athletes. Luckily, that’s exactly what Pat and I planned to do, and did! It was a fun run to run strong, because the course was SO tough, and most other athletes were going backwards. Pat out ran me by a few minutes which I knew he would…..he had a flawless day and his hard work is paying off in a big way. I was also very pleased with Cait’s 3rd place Pro result. The other QT2 athletes we had racing had solid results as well, with a few mishaps to go around.

jesse-utah.jpg

My final time was 10:04:xx with a 3:14 marathon, which sat me at 28th OA. I had a Kona slot if I needed it, so that was nice to know. Given the difficulty of this course, I was happy with the results. Also, given the way the winds picked up throughout the day, this course really favored the fast swim-bikers which I am not.

The next big race for me will be IM lake placid where I won’t be racing, but coaching! I’m really looking forward to that with 4-5 of my athletes racing….all looking for Kona slots. The next IM that I plan to race will be Kona, and then likely CDA in 2011.

Thanks for listening to another race report!

-Jesse

How to Qualify for Kona

Written by Jessekrop. Posted in Coaching Thoughts

With my finish at IM Utah this past Saturday, I’ve done eight Ironman’s with two of those being in Kona. For the six that were not in Kona, I qualified for the event at five of them (I did not qualify at my first…missed by 10 minutes). Given these results as an athlete, and my experience as coach (last year I coached 8 athletes to Kona), I’d like to share what I see as the most important steps in getting you to the big show. Here are my top 6:

#1 – Patience: I waited 8 years after starting the sport to even give IM a go. I wanted to wait until I thought I had a legitimate shot at qualifying. I knew three to four years into the sport that I didn’t have any super talent, so it would take a bit of time and patience to gain the fitness required. I think these days you see too many newbies, rush into it without proper preparation and/or a shot gun approach with overly emphasized intensity during training. This typically leads to injuries/burnout which derail consistency and long-term progress. Now, there are plenty of folks who do qualify with this approach, but it’s mostly due to some really solid god given talent, and if they took a more patient approach could be even faster over the long term.

#2 – Sacrifice – you need to be ready to make some serious sacrifices for 1-5 years depending on your born talent level. In my experience, I’m quite sure I can put any human on the Kona starting line after 5 years of training…..IF they can make the sacrifices it takes. This isn’t always as easy as it sounds with age groupers having a fairly packed schedule. In my experience, many athletes think they have what it takes, but then find out 4 to 9 months into it that its not as easy as they thought.

#3 – Consistency – this one ties #1 and #2 together and is the absolute key to long term progress. You need to be unbelievably consistent in your training. That is, never miss more than 2-3 weeks of training as part of a planned down period each year. Aerobic progress and fitness in general, respond well to continued stimulation. De-training happens pretty darn quick. In order to meet the intent of this one, you really need to avoid injuries. Injuries put you on the couch, undermine consistency, and therefore kill long term progress. In my example, for 5 years of my triathlon career, I couldn’t break 5 hours at the half ironman, however, after 10 years now, I’ve never taken more that 3 weeks totally off at the end of each season, and have pushed my half IM PR to 4:12.

#4 – Expectations and Pacing – Know what you are capable of. This one is extremely important from both a mental and pacing (physical) standpoint. SO many athletes go into their IM races with the hope, or dream that they will qualify for Kona. Although it’s great that they have this hope, they need to be realistic when it comes to race day on what can be expected. Those, for example who WANT to go 10:15 but are only CAPABLE of going 10:45 end up going out too hard, having trouble with their nutrition, being disappointed all day long, and finish in 11:15…..not even close to their actual potential of 10:45. Pacing and expectations aren’t rocket science. Using your training indicators, you should be able to predict quite closely what your finish time, and race execution strategy should look like. This is the primary reason I built the triathloncalculator 4 years ago……it helps manage expectations and set up reasonable pacing strategies.

#5 – Fueling – this one allows everything else to be effective on race day (ie, fitness, durability, equipment, etc). This is one of the most interesting things about IM racing: you can make all of the sacrifices required in training, and still not be able to use your fitness due to a nutrition limiter on race day…..frustrating for many! At QT2, we don’t tolerate nutrition limited races for this reason and due whatever it takes with our athletes to avoid those.

#6 – Body Comp – using day to day nutrition to tweek body composition for race day and improve overall health and recovery. This is about making sacrifices again and requires the removal of the “I’m an athlete and therefore can eat anything I want” attitude that many have. You’ll find many athletes out there who have the fitness required to qualify for Kona, but just carry around too much weight on race day which ultimately slows them down and causes them to miss a qualifying slot. A good rule of thumb is that 1 pound of EXCESS fat on your body is worth about 2 minutes at IM racing. Goal body fat and weight should be established in conjunction with an experienced triathlon coach or registered dietitian. Obviously, too little fat will hurt you, however most are on the other side of the coin.

You’ll notice that god given talent isn’t on the list. I know many, many athletes who have that quality who never qualify because they lack one of the above. Also, given the huge aerobic nature of an IM…..almost anyone can train themselves to the fitness it takes. You’ll also notice that it’s not about the workouts (although this is what everyone talks about)….its more about the big picture (macro level stuff).

What I don’t like very much are those folks who feel they are owed a slot who don’t clear those hurdles I set above. The best thing about IM is that anyone can go to Kona with the proper training, execution, and determination. However, try not to think that you don’t need a world class level of commitment…these are the folks who always say “I was on pace until…”. Get the work done, take care of the execution details, and you’ll get your slot!

-Jesse

Oceanside 70.3 Race Report

Written by Jessekrop. Posted in Race Reports

Last weekend I did Oceanside 70.3 in California. This was my second go at this race (2008) so I had a good idea of what I was in for. It’s an honest course with an unbelievably stacked race field. Outside of IM Hawaii, I bet this race was one of the top 2 in terms of competition this year.

The week leading into the race went well. I traveled out to Oceanside with Coach Pat, which was great and gave us a good opportunity to talk shop for 8+ hours in each direction (lucky him). It was great to get out there with 14 other QT2 athletes, and get away from the New England weather. We had a big house one block from the beach.

Race morning snuck up as usual and after speaking with the athletes we had racing and another that morning who was racing in Australia at an ITU race (Ethan Brown), suddenly I was at the starting line just barley realizing I actually had to race too! My wave was second to last (wave 19) and over an hour back from the male pros! This meant there would be a lot of passing to do over the whole day, and no room to lose concentration. The water wasn’t too bad this year in terms of temperature, so I didn’t get the claw I described two years ago HERE. The swim went very well for me going 28:xx, about a minute faster than 2 years ago, and 16th in my AG of 247.

Based on my performance metrics, and body weight, I had a sub 2:30 ride predicted. I’m now riding a new Specialized s-works transition from Fast:Splits Multisport, which is absolutely awesome. I like this bike a lot. The ride went great, even through some pretty darn nasty wind sections, and the hills. Its a great bike course. I came off the bike in 2:29:xx and still in 16th in my AG (6 min faster than 2 years ago). For me, that’s striking distance in half and full IM, since most folks have not prepared themselves to run off of the bike. Here’s the garmin file for the ride (note the HR avg for the 1st and 2nd half): HERE

My run has been solid in training, so I had hoped to match my run from a couple of years ago when I had ridden a bit more conservatively. The plan was to head out at 5:55 pace and hold on as long as possible. I did just that, and slid back to 6:25 pace for my slowest miles. For half IM, this is exactly how we like to execute them……with a 30 second slide from the first to last mile. Given the cardiac drift in an event like this, it’s typical to find that although the pace slides throughout, the HR stays pretty steady. This left me with a 6:13 avg pace on my garmin, and a 1:21:xx run which was about 20 seconds slower than a couple of years ago. It also pushed me to 4th in my AG, and a podium finish (they go 5 deep here). Here’s the garmin file (note the mile splits and HR): HERE

The total time was 4:25 which was almost 7 minutes faster than 2 years ago. This finish puts me in a great spot going into this season. QT2 athletes again executed the day with some serious discipline! We produced 6 sub 5:00 finish times, which is no easy task 0n that course.

ocean.jpg

My outcome related goal for this season is now to get a bowl in Hawaii (top ten AG finish). I think I’ll need a sub 9:30 there to do it (I went 9:43 in 2008), but based on where my fitness is, this should be doable if I continue my current path of training, restoration, and execution. Looking forward to it!!

-Jesse

Enough Base?

Written by Jessekrop. Posted in Coaching Thoughts

Many athletes have realized that a deep aerobic base is the foundation on which a solid, injury free season is based. Now armed with that information, how do you know what’s enough!? This writing outlines the process I’ll take in working with a new athlete:

1) Look at the distance they are racing. Typically the range of base phase lengths is loosely based on the distance they are racing. Shorter distance racers don’t require as much aerobic energy production, and also get in more supra-macrocycles each year (this allows them to get relatively more rounds of intensity work each year). On the flip side, aerobic work is the basis of ironman racing so the base phases are much longer with only 2-3 cycles each year. Here are the rules of thumb by race distance:
Olympic: 5-8 weeks
Half: 7-10 weeks
Iron: 8-12 weeks

2) How should one decide where they fall within these ranges? Although it seems like small changes, a 3 week difference repeated 2-5 times a year may result in a 6-15 week difference at the end of the year, or up to 30 percent of your viable training weeks. Based on that, you must choose carefully! Although this decision can be complicated, I’ll simplify here: a) athletes that are aerobic in nature should be at the lower end of the range. This can be based off of metabolic testing or a lactate test, but the simple way is to ask yourself a few questions…..primarily, do you perform better at shorter distances, or longer distance, and do you prefer doing a long two hour run over quarter mile repeats on the track? If you perform better at longer distances, you are likely aerobic in nature and should use the lower end of these ranges as an example. If the opposite is true, you’d use the higher side.

3) Another reasonable approach is to watch your aerobic paces throughout the base phase. Once these paces start to stagnate at a given heart rate, its time to move to more intense work, or increase the stress through additional aerobic training volume until you have meet the required durability for your event length (see my critical volume postings on the QT2 homepage).

From an IM perspective, I like to see the base phase culminate with the following workouts in one week…….as an IM athlete, if you can work up to these key workouts, you will be in a good place from an aerobic standpoint to move on:
Swim:
Three aerobic 4K swims

Run:
Two 90 min runs, and one 2 hour run…all aerobic

Bike:
Two 3.5 hour rides, and one 6 hour ride…all aerobic

These are the key workouts, not the only workouts during the week. That is, there should be other short recovery workouts and strength training in between. Now, some folks are not able to work up to these their first year training for IM, but for those not logistically limited, this is a good target for the future (maybe 1-3 years down the road).

base.jpg

The base phase is about developing the energy system in your body that has the potential for long term growth. Done properly each year, you can continue to make long term progress in your racing. Anaerobic energy systems are trained very quickly (in about 8-12 weeks) and are therefore not worth banging on too early in the season, particularly given the risk that comes with these types of workouts. Every athlete that I’ve seen take this approach lacks steady long term progress, and spends a good deal of their season on the couch either sick or injured going backwards with progress. The base phase is also about rebuilding strength and soft tissue durability such that the anaerobic work down the road can be done effectively and without injury. The only value to short anaerobic repeats during the early season is in the mechanical benefits gained from faster movements. This is most critical in the water, and can be done with very short repeats that don’t overtax the system.

Happy base phase…stay patient. As usual, the most rewarding things in life take big patience and sacrifice.

-Jesse

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Hyannis Half Race Report

Written by Jessekrop. Posted in Race Reports

Sunday I did the Hyannis Half Marathon. This was my fourth year in a row doing this event! One difference this year: because I did IM Cozumel during late 2009, my training and body comp were about 4 weeks behind where they typically are coming into Hyannis. Having said that, my performance indicators have been pretty solid this year along with my nutrition and sleep. Having done zero anaerobic work to date and not having run faster than 6:45/mile for at least 4 months, I gave it a go. Based on my recent Z1 paces I estimated a 5:45 pace average for the day. With that, the plan was to go out the first 3 miles at 5:42 pace since there is a slight downhill early on.

There we were again, standing at the starting line in the cape in late February…..20+ QT2 athletes ready to rock and roll…..”let’s see what all of this aerobic training over the winter is worth”….is likely what most of them were thinking. Armed with that aerobic base, a pacing and fueling plan, suddenly we were off the line! I came through mile 1 in 5:45, and by mile 3 I was averaging 5:42…..right on the button. The pace felt quick (too quick) but I trusted the pacing plan and just hung onto the numbers the garmin was spitting out at me. It was a rough go, but I managed to finish strong and keep my HR stimulated all the way to the finish line, ending up with a 5:45 pace average on my garmin……another PR for this event. Here are my times for the past 4 years:
1:16:18 (2010)
1:16:24 (2009)
1:17:04 (2008)
1:17:10 (2007)

For those data junkies, here’s the Garmin file from the race: HERE

For those who know me, every day training and coaching for me is about long term progress…..not short term gratitude. Results like this are the reason why I continue to do this sport. Anyone, with the right set of tools and knowledge can continue to improve, year, after year IF they are willing to make the sacrifices it takes to do that. This year had a silver lining for me as I had 4 weeks less fitness than typical, and was about 2 pounds heavier than usual.

QT2 athletes dominated this race mostly because they have the quality I just mentioned. We put seven athletes inside the top 20 including a men’s second place, and a woman’s win. We also put another 8 athletes inside the top 100. All of this at a race with over 2700 athletes racing. Full results HERE.

4 weeks to Oceanside! Looking forward to giving that course another shot after my last go in 2008 HERE.

-Jesse

CRASH-B Indoor Worlds Race Report

Written by Jessekrop. Posted in Race Reports

Yesterday I did something quite a bit different than what I am used to. It was the indoor rowing world championships in Boston. For those of you who don’t know what this is, it’s a timed 2,000 meter row on a Concept2 rowing ergonometer. Folks come from around the world each year to compete at this event in Boston. I signed up for it a few weeks ago so decided it would likely be a good idea to get on one of these things once or twice in the preceding weeks. I did two rows per week over the last two weeks for 30 aerobic minutes as warm-ups to my strength sessions….that was the extent of my “training”.

crash.png

Unfortunately, I got to the event a bit late so they wouldn’t let me weigh in (under 165 is light weight), so they ended up sticking me in the heavy weight division. Suddenly I was sitting on one of these machines in the Agganis arena in Boston about to get my tail whipped by some folks that actually knew what they were doing! The guy next to me flew in from Germany the night before, and looked pretty darn serious. Not having done any sport specific training or anaerobic work, I went in armed with only my aerobic engine to help me through the 7 minute effort.

The gun went off and I settled into a 1:38/500 pace….I was in 3rd place! After a minute I pretty quickly realized that this was a tad too fast. By the halfway point I was rowing at about 1:42 pace and sitting in 5th place (out of about 20 in my heat). The last 3.5 minutes, were nasty as far as whole body fatigue goes, but I survived it, and held my 5th place position for a 6:52.

Having not been on one of these things more than 3 hours in my entire life, and not having done any anaerobic work for about 4 months, I was pretty darn happy with the result! It shows the value of building a very robust aerobic engine. I like this example since it was a very anaerobic, non sport specific event, where a solid performance was still obtained…even against athletes of high caliber who have done plenty of anaerobic work. Obviously had this been my goal race of the season, I’d have been primed with anaerobic activity as well, and I’m sure would have done much better. However, it’s just amazing how far aerobic efficiency can get you. For context, at this distance, it was likely about 50 percent aerobic and 50 percent anaerobic in terms of energy production. Given this example, image the value of a big aerobic engine for an event that’s 10 or more hours where 99 percent of the energy production comes from aerobic means.

-Jesse

Racing In The Heat – Part II

Written by Jessekrop. Posted in Coaching Thoughts

This post is a follow-on to my last post and addresses those things you can do on race day to mitigate the potential detriment heat can have on your race day speed potential.

1) Drink — As I said in my last post, drink enough to pee at least twice in IM and at least once in half IM. The best way to do this is always through a front loaded drinking schedule that has you drink more early on during the bike with a little less focus on catching the guy/girl that’s going too fast in front of you. Once you pee, you know how you are doing with hydration and should continue as required. Conversely, if you get behind, it’s very hard to catch back up late in the bike leg, and typically has you start the run bloated. Peeing during the bike leg is a great barometer of how well you are doing with your hydration and should be the number #1 priority before really starting to pick up the pace.

2) Make sure you have a heat adjusted pacing plan — there are many things you can do that lead to “stomach shutdown” during your triathlons. One of the most common is stress, whether it is from heat, or from intensity (or both!). Based on that, in a hot race you are always better off heading out very conservatively so you stay cool and give yourself a chance at being able to get down the fueling and fluid discussed in number 1. Once you pee, you can start to pick the pace up and slightly descend or even split the ride. It never helps to go out harder than you plan to average, add a bunch of heat and intensity related stress, and have your stomach shut off. No fuel in, means no forward motion, and a bad day.

3) Wear clothes that help you — although heat typically isn’t a big problem on the bike due to the huge amount of cooling wind that you get, it still makes sense (particularly for those sensitive to heat), to use a helmet that’s well vented. As long as you are removing heat faster than you are adding it (or at least equal), everything will be just fine. I call this balance “heat equilibrium” pace. You can really play on both sides of this balance by doing things to remove heat (ice, water, vented helmet, etc), and things to add less heat (light colored clothing, reasonable pacing). Going faster at any point during the day than you plan to average, adds heat quickly and therefore runs the risk of surpassing that heat equilibrium. Once this happens, the additional stress of overheating, many times leads to that dreaded stomach shut down…..the beginning of the end. If you do start to get an upset stomach, and you know your fueling plan is solid (adequate sodium, fluid, and carbohydrate) it’s likely due to exceeding that heat equilibrium. The first priority is to get back to a temperature that’s acceptable to your system so you can digest food. You can’t step the pace back to your heat equilibrium pace (a pace where you are adding heat as fast as you are removing it), since this will maintain your current temperature which is obviously too hot! Instead, you need to consciously slow down by a bunch (maybe 30-45 seconds per mile on the run, and 20 watts on the bike), to create a negative heat balance where you are removing heat faster than creating it. This will get you back to normal temperature, let your stomach settle, and then you can pick it back up to heat equilibrium pace. This takes big discipline, but at the end of the day, it can save a nasty situation before it really gets bad. Most people continue to push on the pace, continue to add heat, and the pace slowly grinds itself down due to the lack of digestion (not at the choice of the athlete). This typically results in a long walk before anything gets better. At best, the walk finally allows the core body temperature to drop a bit, food start to settle, and a good run for maybe the last 2-3 miles. Nip it in the bud before it gets there by following my recommendations above….have the discipline to slow down a bunch when it first hits and you will save yourself the long walk.

finish-kona.jpg

I know it’s the middle of winter, but keep these items in mind as the summer race season heats up.

-Jesse

Racing In The Heat – Part I

Written by Jessekrop. Posted in Coaching Thoughts

Racing in the heat can be a challenging task for many athletes with either higher sweat rates, or a poor ability to dissipate heat. This writing explains the approach I like to take for athletes racing these types of events. In fact, this will be a two post topic with this first post covering the pre-race measures any athlete should take. The second post will cover the things you can do on race day to help further mitigate any damage the heat may impose on you.

Here are the preparatory measures that should be taken:

1) First on my list is body composition — you must get down to a body fat that’s optimal for your gender/age. For folks that have too much body fat, they are racing with a 1/8-1/2″ full body sweater. This has a major impact on both heat dissipation ability and sweat rate.

2) Acclimate for the event — for those who live in warm climates, this one is easy. Spend time during your workouts in the sun, and heat the best you can during the 4 weeks leading into the event (minus race week). For those who don’t live in warm climates, you have a couple of options to acclimate before the event and get the sweat rate and blood plasma changes that occur when properly acclimated. The first is to arrive at the event location at least 2 weeks early, and do your final training during the warm part of the day. If you have access to a refractometer, you can test hydration levels each morning and evening to make sure you are hydrating well, and acclimating to your new atmosphere. Another good metric to use in judging your acclimation, is average overnight HR and variability. Take some readings before you head out to your destination, and then compare them to after you arrive. If you can’t arrive at the race location 2 weeks early, a good approach is to layer up and acclimate at home. This requires a solid 2 week period where almost all rides and runs are done “hot” by either turning up the heat at home, or by layering up. Ideally, this is done 4-6 weeks out and is then maintained by continuing once, every other day acclimation sessions through to race day.

jesse_pat-kona.jpg

3) Last but definitely not least, is to develop and train a solid fueling plan — the first piece of this is to develop a plan based on sound principals. For me, this means a sweat test, to get an idea of fluid losses, and then an assumption based on your previous history (cramping, etc), for sodium content of your sweat. Most athletes fall between 500 and 900 mg per 16oz of sweat loss. With sweat rates at 80 degrees of about 24oz-60oz per hour for most athletes, you can see how quickly the sodium losses add up. Using the fluid losses from your sweat test, the calculated sodium losses, as well as estimated carbohydrate requirements (based on lean body mass), you can put together a feeding schedule to compensate for those losses. This is a topic I can go on about forever, but the biggest take home for hot races is to develop a fueling plan that supplies enough carbohydrate/sodium solution (sport drink) to pee at least once on the bike in half IM, and at least twice in full IM, and then practice that same plan during every single training session for at least 4 months prior to race day. You’d never go into a race without training your metabolic system……You should never going into a race without training your digestive system just as intensely.

My next post will go into those things you can do on race day to help mitigate the heat in addition to the preparatory items above.

-Jesse

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Body Composition Tools

Written by Jessekrop. Posted in Coaching Thoughts

While we’re all enjoying some holiday eating before the New Year, I thought it would be a good time to talk about body composition!

Anyone who has worked with me or understands my approach to coaching knows I take a very holistic approach. That is, I don’t like to leave many details to other “specialists”. I believe that in many cases, a mixed “team approach” of specialists can confuse the athlete and make them feel as though they are being pulled in too many directions. Because of that, I have learned, think about, and develop most pieces of triathlon preparation including nutrition. One major piece related to that area is body composition management which is the focus of this writing. Primarily I’d like to discuss two very important toolsI use in this area (this isalso theevaluation method that I teach QT2coaches and dietitians):

1) Body fat (BF) measurement with calipers. This gives us a sense of what body fat is available to remove (ie, what dead weight we are carrying). The available weight to remove through body composition tweeks is based on current body fat and how low that can go based on gender and age (better to stay conservatively high here versus even a little too low).

2) Calculation of Body Mass Index (BMI) AFTER correcting weight to optimal race weight (based on optimal BF determined in #1) is super useful for determining if an athlete is strength limited or too muscular (more muscle than the sport of triathlon requires to power you forward). This is calculated simple by (body weight x 703)/(height in inches)^2.

The benchmarks I like to use for triathlon are a BMI of 21-23 for males, and a BMI of 20-22 for females, both assessed at optimal BF. The lower end of these ranges is reserved for the elites and world class professionals. Being below these ranges typically means the athlete is strength limited (to be verified by other metrics) and therefore requires strength work with heavy focus on protein while above these BMI’s means the opposite (too much muscle).

As you can see by this, its not one of the two tools that’s useful to make body comp assessments as many think. Instead, its about using both available tools to reach a very educated decision and approach to optimal performance.

Here’s an example:
Joe is 5′-11″ at 160 pounds and 15 percent body fat. He is 25 years old and wants to race elite.

1) First, we correct his weight to optimal BF (where we plan to be on race day). For him, this is 6 percent meaning he needs to lose 9 percent. In terms of weight, this means 0.91 x 160 equals 145 (assuming no muscle loss occurs).

2) At this weight and height, his BMI is 20.2 which is well below the range defined above meaning he requires a heavy strength focus, combined with adequate protein intake to help him gain some muscle mass.

Based on this example, we can see that Joe needs to lose 15 pounds of fat, and try to put on about 5-7 pounds of muscle to race at optimal body composition.

If only a BMI assessment was carried out, we’d think he only needs to just lose weight when in reality, he needs to lose some weight that’s not helping him and gain some that will. If we had just used BF measurement, we wouldn’t have identified a potential strength limiter and the need for a focused strength routine.

I hope this post was helpful in clearing up some of the misconception between these two both very useful body composition metrics. Happy Holidays!

-Jesse

IT Band Friction

Written by Jessekrop. Posted in Coaching Thoughts

This is one of the most common injuries for runners and triathletes. It can be a tough one to deal with for “A type” athletes because its one you just can’t run through. Yet, every day we don’t run, the season or race gets closer and the training plan numbers back up. To make matters worse, we train ourselves to run through all pain that may be presented to us, and be tough. How do we deal with this?

1) The moment you feel any IT band pain at all, you have to stop running! Take it as a challenge to have the discipline to do this.

2) Start a comprehensive stretch routine daily that hits hams, gluts, quads, TFL, and calfs at a minimum. This routine should take 20-30 min if done correctly.

3) Once you don’t feel any pain at all on a day to day basis, start running every other day. Don’t plan a run time instead, stop the moment the pain becomes worse than a 2 out of 10. If the next run fails to go any longer than the previous, wait 2 days before the next run. If that one again, does not improve, go to 3 days before the next run…etc. Each time you get a better run (longer), you can subtract a day, until you are back to every other day. Once you are able to run 45 min every other day, you are likely good to go. Don’t go to back-to-back days until you are able to run 45 min every other day!

While going through this process, follow the RUN INJURY protocol to help keep fitness through this period. You’ll be surprised when you begin running again that you have lost very, very, little run form.

These little injuries can be frustrating, but with a little patience, they are just another speed bump, to a successful race season and long term progress.

-Jesse

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Sweet Potato Fries!

Written by Jessekrop. Posted in Uncategorized

It’s the off season for me right now (2 weeks of it), which means no exercise, and some more “normal” foods. The top of my list of junk foods is fries…..I just love them. With the thought of fries on my head more often than not right now, I got thinking about sweet potato fries and how I’ve perfected the art of making the home batch. For anyone who has tried this, its no easy task to get them coming out like the local pub’s version. I actually make sweet potato fries on almost every major 70.3 or Ironman race week that I do, at 5 days out from race day. This is part of a mini fat load prior to the carbohydrate load during the final 2 days before the event. I thought I’d take this time to go over how to make the PERFECT batch!

#1 Buy the largest, straightest sweet potatoes you can.

#2 Skin your sweet potatoes with a peeler or with a knife and cut off the ends.

#3 Cut your sweet potatoes into fry size morsels with a rectangular cross section of about 1/2″ x 1/4″. Make them as long as you wish!

#4 Soak these fry’s in an ice bath (a bowl filled with ice water and ice), for about 2 hours. This step pulls some sugar out of the potato and helps keep them from burning.

#5 Prepare a plate with plenty of corn starch (enough to coat the fries), and season the mound of corn starch with “Emerald’s” seasoning (or other at your choice).

#6 Pull each fry out of the ice bath and coat with this mixture…..place them on a separate plate. Let them sit for about a 1/2 hour to allow the coating to really sit in.

#7 Begin heating a good sized sauce pan (the big one that looks like a pan but has short vertical sides), with about 1/4-1/2″ oil in it. I typically use smart balance oil which behaves pretty well under high temps, and has a good blend of omega-6, and omega-3 fatty acids. It’s actually just a blend of soy bean oil (”vegetable oil”), canola, and olive. Heat this at about medium heat….not hot enough to have the oil smoke.

#8 Once the oil is up to heat, place enough fries in the pan to cover all available space without stacking them. Cook until a golden brown and a good crispy crust. Pull them out with a screened spatula or tongs. Place them on a paper towel and layer with other batches until complete.

#9 Once done, toss the fries in a mixture of seasoned salt:

2 teaspoons fine sea salt
1 teaspoon brown sugar
1/2 teaspoon cinnamon
1 teaspoon chili powder

#10 Place all of the fries on a single plate and enjoy with Catsup!

I hope this post solves the mystery of the sweet potato fry which so many people struggle with at home (go ahead and do a search on them and you’ll see what I’m talking about)! They are a great, reasonably healthy way to eat “bad”……particularly during the holidays!

-Jesse

IM Cozumel Race Report

Written by Jessekrop. Posted in Race Reports

Well, it turns out the course wasn’t as advertised (not fast at all)! Here’s the summary:

Swim (51:XX): Leading into race day this was the biggest area of uncertainty as the days before race day were unbelievably chopping and current filled. I thought race day could easily bring a 1:10 swim for me if the conditions were tough as they were all week. As it turns out, this was the nicest part of the day! With a shift in the wind direction, race brought calm conditions with current in our favor. I’d say the swim was about 8 minutes fast.

Prior to the swim start we were treated to a dolphin show (which was awesome). Once the gun went off it was the cleanest IM swim I have done to date, with almost no contact at all, crystal clear waters, and a current at your back for the 1.2+ mile leg of the rectangle (that was one long single leg!). When I came out in 51:XX, I thought, this is going to be one fast day!

Bike (5:14:XX): This course is flat, flat, flat! The days leading into the race had some windy conditions (12-20 mph) which definitely make this course challenging, however, the forecast for race day had 4-8 mph predicted so we thought it would be a super fast bike day…..boy were we wrong! I had thought, given the conditions, that a sub 5:00 day would be in the cards for me. This bike course has 4 distinct legs: from the start to the beach (typically a tail wind), along the beach (typically a stiff head wind), back to town (typically about neutral), and lastly through town (typically a tail wind). The first loop went as planned averaging 22.3mph, the second loop suddenly had shifted winds and when we came to the leg along the beach, was a 15+ mph head wind….just brutal to go 16-17mph for 1 hour plus for each loop. The only other place I have experienced that is Hawaii. By the third loop, the conditions were horrendous and the carnage on that bike course was more than I have ever witnessed. Overall, given the conditions, I was very happy with my ride.

Run (3:31:XX): This is a flat run course (notice I didn’t say fast). Some combinations of the windy bike course, concrete running surface, and heat, make this run course much, much tougher than it appears. Going into the race, I thoughts of a sub 3:05 marathon. I headed out the first few miles at 6:45 which felt pretty comfortable. I slowly drifted to the 7:00 range through 9 miles which was sustainable. Around 7 miles into the race though I began to feel a bit of knee pain….I thought would just pass. By mile 9 I knew I was in trouble….it was some serious IT band friction which just came out of the blue. I had a bit of trouble with this in February but really nothing at all since then so it wasn’t even on my radar of potential limiters for race day. By mile 12 it was the full IT band lock up….I knew I was in trouble. I began stopping every ½ mile to try and stretch it but it was no use. This slowed me down to the 8+ minute mile range pretty quickly given all of the stops. I finally got some Advil around mile 16 which helped a bit. Even given the knee pain and stops though, I’m not sure I’d have run much faster than 3:20 on this day. Scratching my head now trying to figure out where the IT stuff came from….I’m thinking the 5 hours in the aero bars combined with the concrete run surface, did the trick. No problems, Utah is around the corner for me to lay down a redeeming run!

Total (9:43:XX): Overall, this is a fantastic IM to do. The people were unbelievably nice down here, the race is well run, the spectators made lake placid’s look like a bowling match audience, and the island is beautiful. I’d come to do it again in a heartbeat, although I’m not sure I want subject myself to those brutal conditions again! I said it yesterday, but that race was easily as tough as the Hawaii on a stiff day.

Thanks as usual to all the QT2 athletes who inspire me on a daily basis, and my wife Chrissie who puts up with more than any spouse should have to. 🙂

-Jesse

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IM Cozumel

Written by Jessekrop. Posted in Uncategorized

Well, I’m racing Ironman Cozumel tomorrow! It’s been a long season for me…..running about 54 weeks since a break I took after Kona last year. I’ve spent many of those weeks focused on other’s performance which is my real focus. However, here I am sitting a day out from an IM, most of my athletes are finished with their seasons, and I am feeling very good and ready to roll. I really haven’t done an IM on such a fast course (if as advertised), so should be able to put down a pretty quick time. Maybe around 9:00-9:15 I think. Here’s my latest performance metrics:

400TT: 4:48
20 min Power: 340w
5k: 16:10
156lb at 5.5% BF (BMI = 21.7)

These are the best they have ever been for me. I’m most excited about my running which was very consistent for the past 6 months. I think I may have a shot at going under 3:05 for the marathon if everything goes as planned.

Following placid I realized that my best route to any speed improvements would be increased restoration (through lower volume and better sleep), and lower body weight. From my body building days I still have a bit of muscle I could use to lose so set out to drop 3-4 pounds of it following placid. At placid, my BMI at optimal body fat (5.5% for me) was about 22.2. I typically like to see top level men at about 21.0 at optimal BF for race day (good metric of how much muscle an athlete should have for triathlon), so this meant I had 8 pounds I COULD lose before Cozumel which would be worth about 16 minutes in IM. However, 8 pounds is a bit excessive in such a short timeframe following Placid so I shot for 5….worth about 10 minutes in IM (so much more than what I could get from fitness during the same period). This puts me at a BMI of about 21.7 and optimal BF for tomorrow.

Following this event, it will be some down time for me before beginning my build up to IM Utah along with 15+ other QT2 athletes. Already looking forward to it…..

-Jesse

Caffeine

Written by Jessekrop. Posted in Coaching Thoughts

Caffeine can be a great tool for athletes of all abilities used to enhance performance. However, when abused (or not used as a tool), it can be a detriment to your training and racing.

What I typically recommend for caffeine use (if an athlete would like to use caffeine as a supplement) on both a macro, and micro level is as follows:

1) Keep total daily intake below 200mg unless its race day. This is the ADA recommendation (for healthy adults) and helps avoid receptor up-regulation that weakens the affect of caffeine when you really want to use the extra push. It also helps keep you from lying in bed each night with your eyes open.

2) Use it as a tool! That is, save coffee or caffeinated products for before/during, key intensity based workouts. Don’t waist it (and encourage receptor up-regulation) when just sitting around the office. What I have found, is that chronic usage during the day can really impact an athlete’s ability to performance best effort workouts in the evening due to a skewed perceived exertion. Like most drugs, you then need another big dose to even feel like yourself…not a good cycle!

3) During the day while not working out, if you need a pick up, consider using lighter caffeine products like green tea. This avoids the receptor up-regulation described above. Green tea also provides tremendous antioxidant properties which as athletes, is a really big plus to mitigate free radical damage produced by all of the aerobic oxidation that we create.

4) During the final two days before a key event, limit caffeine to 100mg at 2 days out, and 30mg the day before. This ensures that your race day boost is felt in a big way.

5) Increase caffeine intake throughout workouts and races, such that peak serum caffeine levels occur as your peripheral system becomes the most fatigued (ie, at the end of the session/race). Early caffeine consumption on long days (5+ hours) typically results in over pacing the early portion of the event/session and subsequently leads to a significant drop off in pace later in the day as the peripheral system becomes fatigued. Use caffeine to help continue stimulation of your core system as this fatigue sets in.

6) Lastly, excessive caffeine and/or coffee can really do a number on your gut…reducing your ability to absorb key nutrients, and also just plain irritate it. This is a common cause of race fueling difficulty (habitual caffeine intake) that many seem to miss.

In summary, caffeine can be a great, undeniable performance and training aid when used properly. However, it can also be a slippery slope that any serious athlete should avoid being pulled into. I hope these recommendation from both a macro (day to day) and micro (within each session) perspective help clear up some of the confusion (and/or my logic in this area).

-Jesse

Keeping The Streak Alive….

Written by Jessekrop. Posted in Race Reports

Yup, this is a race report! I haven’t done one in a while. Having said that, I did the baystate half marathon this past Sunday and thought I’d post about it. This is a flat fast course for the most part.

The day before wasn’t the best in terms of preparation as I decided to rip a hole in the house and install sliding doors to the back yard. On race day, the gun went off and I dialed into my goal race pace based on my recent aerobic training metrics (QT2 Z1 pace). This had been predetermined before the start to be 5:39 on the garmin. I held onto this through mile 3 where the pace started to slide a bit due to a stiff head wind. The weather was 38 degrees, windy and rainy…..just nasty…..typical new england. By mile 6 my average pace was 5:42 on the garmin (after the 3 miles of head wind). Following that, I ran pretty steady through 12 and had a 5:43 pace on the garmin. The last mile I was able to pick it up and crossed the line with a 5:42 average pace. I had a distance of 13.18……so ended up with a 5:45 pace recorded in the results……1:15:13…another PR at the half distance!

This is my 6th open half marathon (ever) and my 6th PR….keeping the streak alive! To reiterate just how aerobic our sport is, I’ll point out that the last time I ran faster than 6:30 pace in training was back in June on this day: HERE. Again, for those geeks out there or for those with too much time on their hands, here’s my garmin file from the race: HERE. Average HR was about 4 beats above threshold HR, which is about right (we typically figure 5 beats at half marathon). I’ll note, HR becomes a great metric to pace your day when hit with heavy winds, hills, or heat like this race. You’ll notice how consistent I tried to keep HR throughout the day once calibrated by expected pace through the first few miles.

I’m getting ready for IM Cozumel (in 5 weeks), and things are going quite nicely…..

In other news, I’m viciously preparing season plans and setting athlete meetings in preparation for next season. Its going to be another great one……

-Jesse

Acclimation

Written by Jessekrop. Posted in Coaching Thoughts

This is a topic you hear people talk about periodically but don’t really get many logical conclusions out of. Here is the process I have used successfully with many athletes in regard to these two very similar topics: heat and altitude acclimation.

Before an event that’s either at altitude or in a very hot location, either arrive at the venue greater than 14 days out, or as close as possible.

1) Further than 14 days and you can actually begin to acclimate to the conditions. For heat, this means training outside during the warm part of the day and sleeping without AC.

2) When you arrive closer than 14 days, the intent should be to avoid the conditions as much as possible. This means staying inside with AC and training early in the day. If you arrive in the no-mans-land of 2-14 days, the conditions will typically deplete you rather than acclimate you since your body just doesn’t have enough time to adjust and compensate.

3) For altitude, either come further than 14 days out or as close as possible since there’s not much you can do to hide from it.

For heat, arrive further than 14 days out and train in the conditions, don’t use AC, etc. Closer than 14 days and get workouts done in the morning to avoid the heat, sleep in AC, etc. If it’s going to be less than 14 days, ideally arrive very close to the event and take these measures to avoid being depleted come race morning.

I hope this helps shed some light on an otherwise confusing topic.

-Jesse

Carb Loading

Written by Jessekrop. Posted in Coaching Thoughts

As I sat on the plane for 15+ hours today, with a mental block on a new blog post, I came up with this beauty as it relates to IM preparation……more specifically, the carb load!

For many, this is the most fun, anticipated, and exciting thing about IM prep. For others, its a dreadful experience of forcing food with a bloated gut. Let’s first review what the purpose of any carb load is: to make sure you arrive at the starting line with fully stocked muscle glycogen. Now, I can do this quite simply be eating a ton of carbs starting 1 week from race day. Why isn’t this a good approach? Because, any potential benefit you get from the carb load (which is small in the first place), is negated by the fact that you put on 3 pounds through the process (worth about 6 minutes on race day). So, its intuitively clear that any carbohydrate loading program should try to ride the line between these two competing interests. How heavily you weigh either one is based on how critical one is versus the other for your race distance. That is, longer races require a longer carb load since the impact of having fully stocked muscle glycogen can be more significant for those races versus shorter ones. This is important, even if it means putting on a half pound (worth about 1 minute in IM which shows how small an impact we are talking about with this whole discussion).

With those interests in mind, I like to start the carb load for IM at lunch time 2 days out, and shorter than that as the race distance gets shorter and the potential positive impact becomes smaller. Sprints require no carb load while Olympic and longer do. How significant the load is (how long it is) depends on the length of the event.

Another, potentially skeptical addition to the proven carb load, is a 1-2 day fat load prior to the carb load for the real long events like IM. An example may look like this:

Monday: Fat Load
Tuesday: Fat Load
Wednesday: Normal
Thursday: Normal
Friday: Start carb load at lunch (half carb load day)
Saturday: Carb Load
Sunday: Race

Fat load definition – have your body weight (in pounds) in grams of fat that day…..very little focus on eating carbs and protein. These days should result in 0-200 calorie surplus overall which defines the amount of carbs and protein we are talking about. Fat choices should be as omega 3 and omega 6 rich as possible while avoiding saturated fats.

Carb load definition – 4.5 times your body weight (in pounds) in grams of carbs that day…..very little focus on eating fat and protein that day. These days should result in a 500-1000 calorie surplus overall. Carb choices should be very low in fiber and nutrition density. Almost no fruits and vegetables (this is about the only time you will ever hear me say that).

I’ve found the fat load to work quite well (based on real world experience) with it’s length also varied by the length of the event. As I mentioned, this one is a bit skeptical (try to look up some of the research), but for the sake of full disclosure, it is something I have been experimenting with for a while with athletes depending on ability and body composition goals.

Happy eating on race week!

-Jesse

Kona 09′

Written by Jessekrop. Posted in Uncategorized

Well, I find myself heading to the big island this Thursday for the 3rd year in a row. The funny thing for me is, I qualified to race this year at lake placid, I bought tickets to go, but am not racing! What gives? Well, I’m doing IM Cozumel in November and am taking Kona as an opportunity to support the athletes that I coach who are racing. This was a decision I made months ago. Here are the athletes I’m talking about here:
Pat Wheeler
Michelle Joaquin
Molly Zahr
Jaime Windrow
Caitlin Snow
Hannah Freeman (England)
Chris Casey

QT2 also has racing (under other coach’s direction):
Pam Roesch
Matt Powell

Its a solid group and I’m really looking forward to devoting myself to their races this week. Should be a blast!!!

-Jesse

Specific Flexibilities, Stretching, and Strength

Written by Jessekrop. Posted in Coaching Thoughts

This post addresses my opinion on the hot button topic of stretching. I’ve been in the sport of triathlon for about 10 years, and dedicated weight lifting for at least 4 years prior to that with a few year overlap between the two. Based on my experiences as an athlete, and in working with others, this post represents my opinion on the topic of stretching. It IS NOT based on the most recent research paper available in the journals which was crafted to achieve a specific objective. On this topic in particular, you can find just as many papers for stretching as you can against. In these situations you have to rely on your own experiences. In general I think too many people site papers for things rather than making their own decisions….get your own ideas people! Use the papers as input to your decisions……that’s a post topic in of itself. Anyhow, here we go:

First off, when I say stretching, I don’t mean a quick hamstring stretch for 4-5 seconds before you run, I’m talking about yoga style stretching, or 30+ second holds for multiple sets……

1) It never seemed like a natural act to me to stretch…..draping a muscle over a bone and then pulling on it for some prolonged period of time. Tugging on a hunk of soft tissue? Have you ever seen an animal in nature doing this? I’m a believer that this unnatural act creates unnatural muscle elasticity that can actually slow you down due to reduced elastic rebound at the muscle.

2) Having said that, there are specific flexibilities which are required in our sport to achieve proper mechanical efficiency. An example here would be adequate soleus flexibly to achieve proper run form. In this case the inability to achieve proper run form will slow you down more than the loss of elastic rebound in the muscle. The trick with this is to achieve just enough flexibility to meet the objective…..no more!

3) Targeted stretching periodically when you may feel an issue start to arise is sometimes required as a Band-Aid. Realize though, the issue is likely not due to the lack of stretching, but typically the lack of strength. I see this one a lot……someone has a tight calf and is told to stretch it as a fix. This alleviates the problem initially, and then the athlete makes the connection that’s it’s the stretching that they lack in their routine. What they typically then find is a bad Achilles again in 2-3 weeks because the root problem was never addressed….calf strength! My favorite saying on this topic is “a tight muscle, is a weak one.” Basically, when a muscle is too weak to adequately handle the stress it sees, its response is to contract and protect itself…..a tight muscle. My point is that although stretching is a temporary fix for a particular issue, the lack of stretching is typically not the root cause. Typically, the cause is muscle weakness.

In triathletes, there are two major areas where you see chronic tightness which leads to injury….the hips (which can cause it band issues, sciatica, hip flexor pain, etc), and calfs (which can cause calf tears, Achilles tendinitis, planter fasciitis, etc). Many folks think the solution to these issues is stretch the heck out of the hips and calfs….this can work over the short term, but does not address the root cause of the tightness which is typically lack of strength! It’s so common in triathletes, that it’s worth including a standard hip and calf strengthen routine throughout the season as a proactive measure. In many, many cases these same weaknesses are the root cause of run mechanics issues which lead to slower run times.

Bottom Line: hip and calf strengthening can go a long way to reduce common injuries seen in triathletes as well as improve flexibility which both, in turn typically improves run mechanics to some degree. Eccentric calf raises, and the typical hip exercises with a stretch band (glut medias, TFL, psoas) do the trick! Consider this approach next time you go to stretch something that hurts and I bet you’ll find the long term solution as well.

-Jesse