Why Camp?

Triathlon camps are all the rage these days.  Triathlon groups around the country are offering specialized camps to get you ready for that big long course event.  There are 1 day mini-camps, more common 2-3 day weekend camps and even week long camps.  Some are in your back yard and others hosted on the very same trails as some of the popular 70.3 or Ironman events.  Each boasts informative seminars along with long professionally lead and supported workouts.  So why should you go?

GETTING AWAY:  The number one reason to go to a training camp is to get out of the normal routine and really focus on your training for a few days.  This is why you should look for a camp that is far enough away that you cannot sleep at home.  It’s difficult to simulate what it’s going to feel like on race day when you’re trying to pack in your workouts around your regular schedule.  At camp, there is no schedule except the training schedule.  There are no pressures around the training schedule.  You are not negotiating when’s a good time to get the workout in.  You’re not at risk of skipping the workout because something pops up to get in the way.  You’re committed.  The focus is clear.  And with this clarity you can really let yourself work!

WORKOUTS:  The number one draw of the camps is going to be the workouts.  At no other time will you find the same group of people planning a series of long and/or intense workouts together in a short period of time.  Athletes training for Half or Full Ironman events know the value of long brick workouts and of training in a fatigued state.  Do you often swim and bike and run all in one day?    How about two days in a row?  Camps provide each other support and motivation to push through the long workouts.

EDUCATION:  Camps always include a few sit-down information sessions.  You will hear from experienced athletes, coaches or even pro’s on topics such as:  race week prep, race day nutrition, training and periodization, race day logistics, mental training, bike maintenance, transition, power training, training to run, and so many other topics.  The education is often built right into the workouts as well.  On the long ride, coaches are there to offer tips on pacing, cadence and power.  The open water swims are a chance to practice mass starts, sighting, drafting, positioning, all under the watchful guidance of a coach.  And if your camp run is at the end of the day, the coach will be there to help you as you get in touch with the difficulty of final leg of a long course triathlon.

SUPPORT:  Campers are always supported.  Many of us will sign up to do a long bike rally or other event in order to get some “catered workouts” into our schedule.  Camps are multi-day catered workouts.  A well organized camp will provide not only SAG support, but water and drop bag support as well.  In addition to in-workout support, campers are supported with a sensible schedule and planned meal times.  There may even be opportunities to get a massage or take care of some testing (lactate, body fat, power) during camp.

RECOVERY:  I cannot stress the importance of the recovery during a multi day camp enough.  The workouts, educational sessions, and meals will end early enough for you to retreat to your room and get a solid night of rest before diving in again.  There are no late night dates, no happy hours, no dishes to do, no kitchen to clean.  When the schedule ends, your job is to rest and get ready for tomorrow.

I encourage everyone training for a long course event to put a camp on your schedule.  To find training camps, visit trifind.com or active.com, or visit the website of your favorite local training club.

For the FitTrac camp – visit http://www.fittrac.com/camps/ironmancamp/

-Coach Teri

National Running Day

Hoblitzelle Park Trail in Fall

National Running Day really got me thinking.  How many of us “runners” run every day?  I started a “running streak” on Memorial day 2012.   Yes, that’s a little under 2 weeks ago now.  All this means is that I commit to run at least one mile every day.  It’s really not very hard and I have to say that only a few days into it, it’s become just another part of the daily routine.  What’s really fun about it though is that about half the time I run this stray mile with my 10 yr old son.

Being prepared for this run isn’t always easy.  My son is always dressed to run – I mean at that age, what else do you wear, really?  But usually I am not.  That is, until this running streak started.  Now, as soon as I see that the run is the next thing to be dressed for, I’m on it.  I might get dressed hours ahead of time in order to be ready for the right moment to make a “run” for it.  Pun intended :)

Urban runners like us face a unique challenge.  Some call it boredom.  It’s not as if we can run out the back door and up 3,000′ through the Colorado Rockies like ultra-marathoner Anton Krupicka or across the Golden Gate bridge into the hills of Marin County like Dean Karnazes.  What could possibly draw us out of our air-conditioned 70 degree gyms into the 90+ typical north Texas summer air?  I can’t answer that for everyone but something must.

As a group, runners are optimistic.  They see the possibility.  They’re out there finding the path that brings them joy wherever they live.  Once upon a time, I thought you needed to live near White Rock Lake to have a good place to run.  Not true.  It’s surprising how many little parks are tucked away around town for these joyous jaunts.  And it’s incredibly freeing to forget the car and just go for it.  For your benefit, I’ve included a list of trails in my city, Plano, from the Plano Parks website and a few personal comments about my favorite or most familiar paths.

  1. Arbor Hills Nature Preserve  concrete 2.7 miles – great rolling hills, especially if you go all the way to the tower in the back half!
  2. Arbor Hills Nature Preserve  soft surface (varies) – check out the outer loop trail for a less technical soft surface or the mountain bike trail (2 miles) for an ankle workout!
  3. Bluebonnet Trail   2.57 miles one-way – well named, visit during Bluebonnet season.
  4. Chisholm Trail    5.44 miles one-way – excellent trail for long run, includes some all-weather water fountains great in winter!
  5. Legacy Trail      0.88 miles one-way  - This trail is soon going to stretch all the way from north of McDermott to Spring Creek – construction in progress by Children’s Hospital Plano.
  6. Preston Ridge Trail 6.16 miles one-way – Long with full sun.  Best for bikes trying to avoid major roads during rush hour.  Not so fun to run in sun!
  7. Bob Woodruff Park/OPPNP/Santa Fe Trail   4.4 miles one-way
  8. Cottonwood Creek   1.5 miles round trip
  9. Coyote Creek  1/2 mile around loop
  10. Hoblitzelle Park  2.13 miles one-way – A <1 mile street jaunt connects this to Russell Creek Greenbelt and Russell Creek Park for excellent long run material!
  11. Old Shepard / Steeplechase / White Rock  3.5 miles one-way.\
  12. Russell Creek Park   3.6 miles round trip – Outer loop is only 2.5 miles but great for mostly flat route.
  13. Shady Brook Trail    1.9 miles one-way – Very nice trail meandering through an upscale neighborhood including one particularly fantastic bridge – go find it!
  14. Willowcreek  0.92 miles one-way

I hope to see you on the trails!

-Coach Teri

How Much Salt?

If you missed the last issue of Living Fit Dallas, you missed this important coach tip!  Get your free subscription by visiting www.livingfitdallas.com and watch for FitTrac articles in the May-October issues!

 

Coach Teri’s Tip – how much salt?

Electrolyte and fluid replenishment is a key nutrition component for long course athletes.  Adults lose anywhere from 200 to 1100 mg of sodium per pound of sweat.  To determine your sweat rate, weigh yourself unclothed before and after exercise without going to the bathroom.  Subtract any fluids consumed from this result, divide by the hours exercised and you have your sweat rate.  Athletes who note their skin is crusted with salt after exercise will be on the higher end of this range.  When engaging in long workouts of 3 or more hours, it is important to replenish electrolytes along with water lost through sweat.

To maintain optimum body chemistry athletes are advised to consume electrolyte drinks, sports nutrition supplements, or electrolyte tablets in combination with fluid replacement.  Be sure to consider the total electrolyte contribution of the foods you consume during exercise.  Because optimum consumption varies from person to person, determine yours by watching your body for clues.

In 2002, the New England Journal of Medicine tested athletes at the Boston Marathon and determined that 13% of those tested were hyponatremic.  That means their blood sodium levels were clinically too low.  However, consuming excess salt isn’t the answer.  Studies have shown that over consumption of salt can also be a problem especially because the excess salt is often consumed with excess fluid (thus diluting the blood stream).  The number one indicator in hyponatremic athletes was weight gain during the event – not whether they drank water or sports supplements.

We will have an in-depth discussion of salt at our summer Ironman Camp – don’t miss it!

When in doubt, consult your doctor, coach, or nutritionist.

For a more in-depth discussion visit Hammer Nutrition on the web.

Tri Prep 101 – Transition

The “Transition Dance”

When preparing for a sprint, olympic or 70.3 triathlon, I always incorporate what I call the “transition dance” in my pre-race routine.  My family finds this ritual very amusing but I find it incredibly helpful and calming.  It goes something like this.

I lay out my transition towel in the middle of the living room with all of the items I think I will need for both transitions.  I leave out the bike (let’s hope I remember to pack that!) but keep everything else, including a wetsuit if required.

Swim – I take my goggles, swim cap and wetsuit if necessary and step away from the transition towel.  Do I have everything I need?  Visualize….  is it cold?  should I have throw away socks or trash bag for the start?  I do a mental body scan – I am wearing my tri suit, goggles, swim cap, heart rate monitor, etc.  I’m at least holding my wetsuit if I think I need it.  OK.  I can swim.  Good.

I jog toward my towel and take off the extra items just like I would in the race and place them on the towel.

Bike – I collect my helmet and bike shoes, sunglasses, socks if necessary, etc and step back out of the room.  I do another mental body scan and visualize myself on the bike.  Do I have everything I need to bike?  Did I remember socks if I need them?  Would I need a jacket?  Do I prefer gloves?  What about ear warmers or sweat band?  I mentally scan the bike.  Did I pack water bottles?  If it’s a long bike, mentally note where my food is stored on the bike.  OK.  I can bike.  Good.

I jog toward my towel again and take off the bike items and place them on the towel.

Run – I collect my run gear, change shoes, grab my race belt (if it wasn’t required on the bike – mental note, better check!) and step out of the room.  I imagine myself running.  If this is a long run, do I have food or drink that I want to carry with me?  Where is it?  Did I leave my helmet or gloves on?  What about running socks?  Hat or visor?  I jog in  place.  OK.  I can run.  Good.

At this point I jog back to the towel, remove my running gear, and place everything in my transition bag.  I know my bag is ready.

If my family is still watching, I will take a bow and let them get their giggles in.  I take off my tri suit and heart rate monitor, laying them out to put on in the morning.  I can relax now – I’m ready.

-Coach Teri

Strength Training?

Strength Training?  YES!

It is difficult to imagine squeezing time in for strength training in the midst of trying to swim, bike, oh, and also run twice a week or so as many plans call for.  Strength training is critically important and should not be overlooked.

Have you ever considered how terribly linear our training is?  We do everything in one direction.  We run straight.  We bike straight.  We swim (hopefully) straight.  We go forward as quickly and as efficiently as possible.  We use and over-use our “going straight fast” muscles in training and racing.  This leads to deficiencies in other important muscle groups and puts us at risk of injury while training or racing.  I’m not talking about only the muscle groups that help you move from side to side but also all of the smaller muscle groups that support you in a healthy way while you are going straight.  We need to focus on those too.

Core exercises are huge.  By strengthing everything from your hips to your shoulders you are creating a pillar of support at the center of your strength.  If you watch someone running from behind and watch their core, you can quickly assess their strength.  Do they have the power to support their shoulders without swaying?  Do their hips rock with each step or are they solid, absorbing, rebounding and propelling with each step?  Basic core training is simple to incorporate into a regular routine.  It only requires a bit of dedication and consistency.  What I’m talking about are exercises like planks, bridges, crunches, super mans, hip-hikes, side planks and side crunches, etc.  If you haven’t been working your core, it may ache when you laugh the first day after you begin your routine, but that will change quickly.  Once the soreness ebbs, you may wonder if the exercise is doing you any good.  Trust me, it is.

Core isn’t the end of it though.  Let’s imagine you’re running a duathlon or a marathon or any other mass start foot race.  Do you all line up in speed order?  Never!  Unless you’re the guy being passed, there’s an excellent chance you’re darting from side to side to get through the crowd.   The muscles and tendons on the outside of your legs suddenly are expected to efficiently support very fast side stepping movement.  If you haven’t practiced this in training this could spell disaster.  What can you do to protect yourself here?  More strength training!  This time we’re talking about side lunges, karaoke, side steps with resistance band, monster walks, clamshells, etc.  All of this can be done outside of a gym and even included in your run workout if you set aside the time for it.

Consider balance for a moment.  Is your strength on the right side of your body equal to the left side?  Forward motion will only promote imbalance if you tend to favor one side.  As your training load increases, imbalance becomes another significant issue.  Many athletes don’t know if they have imbalances.  Here’s a simple test.  Stand on one leg and count until you become unstable.  Now try this on the other leg.  Equal?  If that’s not a challenge, try this with your eyes closed or on a bosu ball.  It’s easy to spot swimming imbalances, too.  Close your eyes while swimming in a pool.  How many strokes does it take before you hit the lane rope?  Which way did you wander?  Isolated exercises will work to correct these imbalances.  Try single leg squats, single arm lifts, one arm swimming, balance drills, or one-legged bike drills in addition to the exercises mentioned in the paragraphs above.

I highly recommend incorporating the simple exercises mentioned here as part of your regular routine.  Giving a little special attention to these overlooked support groups will go a long way toward ensuring many years of healthy training and racing.

-Coach Teri

Everyday Nutrition

Everyday Nutrition

Does it really matter what you eat everyday?  Absolutely.

Athletes and Triathletes are not always conscious about their diets.  I know many of us will schedule a workout on Super Bowl Sunday just so we can eat hot wings during the game.  But if you eat well most of the time, you surely have noticed how crummy you feel the morning after a greasy, processed binge.  The better you eat every day, the more you notice the food hangover from eating badly.  Conversely, the worse you eat every day, the less you would notice the difference…  You’re accustomed to how you feel.  It’s normal.

There are many books written on diet.  I personally subscribe to the theory that there is no one-size-fits-all diet but rather it is important to find a diet that works for you and provides the results you desire.  Then stick to it.

Recently there has been a craze surrounding Paleo eating.  The Paleo Diet By Loren Cordain, in a nutshell, suggests we should eat only foods which were naturally available to the paleolithic man.  In this age, man did not know how to mill wheat, there was no such thing as corn, we had not yet discovered nourishing ourselves with milk from other animals, and forget all of the refined and highly processed food sources we have today.  While I think any diet can be taken to too much of an extreme, there are definite benefits to leaning your eating habits this way.  For example, many people do find that wheat causes some minor level of discomfort which they’ve simply learned to live with.  Others have a clear milk, or milk additive, allergy.  Natural foods will be naturally lower in sodium.

An adaptation on the Paleo Diet which is worth reading is the Paleo Diet for Athletes By Loren Cordain & Joe Friel.  This version acknowledges the scientific evolution of food and some of the benefits we enjoy from modern food sources, especially as athletes.

Another great idea in diet style is the concept of Metabolic Efficiency by Bob Seebohar.  In this style of eating, the athlete is careful to balance the carb intake with the physical load of their workouts.  The plan promotes nutrition periodization which accompanies training periodization with an emphasis on minimizing highly processed and dense carb sources.  The ultimate goal of this nutrition style is to improve the athletes ability to burn fat during exercise and reduce the dependence on carbs.  Metabolic Efficiency may be over simplified here but the take away is simple.  Eat lean meat, healthy fats and get your carbs from natural sources.  Then increase those carbs to match your workout needs.  As Bob Seebohar says “Eat to Train!”

I found that after reviewing the Paleo Diet and the Metabolic Efficiency concept, there was a lot of overlap.  Both of these are going to load your plate with meat, nuts and fruits and veggies.  Haven’t we been hearing this for years?  The concept isn’t new although some may dismiss Paleo eating as a fad and Metabolic eating as too scientific.

The take away from all of this is to clean up your diet.  Steer clear of the boxed, processed junk as much as possible.  Get most your carbs from fruits and veggies rather than rolls and artisan breads.  Pay attention to foods which trigger incidence of indigestion or bloating and minimize those.  By all means, don’t restrict yourself or adopt guilt over what you eat.  Make it a goal to find the middle ground that nourishes you and I promise you’ll be happy you did it.

-Coach Teri