We’ve spent a lot of hours sharing ‘the key principles that guide our approach to endurance training and coaching’ on this podcast, but we’ve never sat down and distilled all of those principles into a single one-stop-shop episode that covers our coaching philosophy. In this episode, we’re doing just that: talking through ten of the biggest and most important principles that shape how we think about training and coaching. Highlights include person-first coaching, the 80/20 intensity distribution, grounding in the intention of the workout, fueling the work, preventing injuries, strength, durability, and lots more. Check it out!
Coaching and Training Insights
Katie:
Avoiding coming out of the gates too hot
So much enthusiasm and excitement in the first couple of weeks of a new program
Keep in mind that your mind might be a little ahead of your body coming out of the off season, and it’s important to ease back into training gradually
As a coach, I sometimes observe athletes being at higher risk for injury early in the season when they have the enthusiasm to really push it without necessarily having the aerobic base and/or durability foundation. This is particularly true in returning athletes who have taken a really solid off season
Be aware that as your volume goes up your fueling needs are going to go up!
If you are not actively being intentional about your daily fueling as we start to pile on volume/intensity, you risk ending up in a deficit. We don’t want that ever, but especially not at this time of year. Fuel the work!
And check in with an RD if you aren’t sure how to fuel the work!
This is relevant for anyone who has been focused on body comp goals in the off season too (weight loss, etc.) -- those goals are often not sustainable when you shift gears to focus on performance, so think about the mindset shift as well
We are at the time of year where the weather will present challenges in training
Last couple of weeks: 10 mile run in 14 degrees / real feel of 18; 10 mile run in 30 degrees pouring rain. Both left me borderline hypothermic 5-10’ after finishing and made the runs a little harder than they would have been in 50 degrees and sunny.
Some action items:
Make sure to make a plan for post-run that helps you take care of your body: dry clothes, hot shower, hot drink/food
Modify your expectations -- very cold weather, just like very hot weather (as well as rain, wind, cold, snowy roads, ice, etc.) will make training harder. Mindset shift = getting out here is the win even if my pace, HR, etc. aren’t perfect
And, as always, be gentle with yourself and use less data as needed!
Jim:
My new run (and bike) warmup inside is RPR - Reflexive Performance Reset
Cal Dietz taking some weightlifters through a warmup routine: https://www.youtube.com/watch?v=RKgetbklmwk
Foot / arch for hip stability- use this video at minute 6’: https://www.youtube.com/watch?v=SNruAwkZOlw&t=343s
I focus on the Psoas, glutes, quads, hips and foot/arch pre run warmup. You will feel lighter, much more activated and may even get goosebumps! This should take you no more than 1 - 2’ to perform. This is the largest return on investment I’ve ever seen for run performance. I’ve yet to experiment much with it for bike and swim but stay tuned! Let me know if you incorporate this into your routine. Since my hip is still very compromised, I can attest to how well RPR works to activate that area. If a gimpy, middle aged guy can move and run somewhat normal with this lingering injury, just think what it can do for you!
My latest strength routine addition is the Spring Ankle exercises.
Why do the Spring Ankle exercises?
Spring ankle exercises have proven to yield extraordinary results in foot and ankle development for athletes across all levels.
Efficient Energy Transfer: The series focuses on minimizing energy leaks and optimizing energy transfer along the entire chain of muscles and joints involved in dynamic movements. By addressing ankle stability and function, athletes can improve their power output and overall performance.
Ankle Instability and Performance: Ankle instability can significantly limit an athlete’s speed potential and overall performance. Weaknesses and instability in the foot and ankle can lead to compensatory movements, reduced force output, and potential injuries.
Impact on the Kinetic Chain: Foot and ankle instability can have cascading effects on other joints in the kinetic chain, such as the knee and hip. Weak ankles can lead to tight hips, lower back problems, and even knee pain. Addressing ankle stability is crucial for maintaining overall structural integrity and optimal performance.
In other words, if you want to run fast, you need STRONG feet and ankles. This is a very targeted and direct approach to achieve that sport specific strength. Remember, your strength work should complement your sport activities.
Only after a few sessions, I can feel my foot / arch getting stronger leading me to have better run foot contact, stabilize my hips and allow me to relax into more hip extension. Hip extension is a key for run speed.
This is also a pillar of Lawrence van Lingen’s program. Cal and Lawrence are coming from two very different perspectives but arriving in the same place.
For full information on Cal Dietz, you can check out his Triphasis books.
Sprint Training: The Missing Piece in Your Endurance Program
Steve Magness with a great explanation of why we do strides/pickups i.e., why even as long distance athletes from Ironman to ultra and marathon runners, why fast work is fundamental.
Key point: Sprinting is key to train both your slow and fast twitch muscles. Effective training engages all muscles so that you have use of both types of muscles as you fatigue in long distance events.
You can apply this same principle to bike, swim and strength, too. This is why we incorporate a lot of FAST 25s in our swim program and a lot of short sprinting in our Z2 Zwift workouts (among many training blocks where focus on very high end watts work on the bike).
A key principle: Absolute power is the key driver of adaptation.
Take as much rest you need between all out efforts.
Run Sat / Bike Sunday
Usually we say there is no magic formula and order especially in BASE season. This year, however, I’m putting more of a focus on run speed development for my triathletes. As such, we want to keep the main thing the main thing and that means putting the long run on Saturday when you have the most mental and physical energy to apply the best training stimulus. Triathlon is most often a run race with a swim and bike as a distraction.
This means biking on tired legs on Sunday but that’s OK.
Caveat: unless we are specifically targeting the improvement of your FTP if we’ve determined that is the main limiter then we will bike on Saturday and run on Sunday.
Guiding principle: think about your main limiter and hit that workout first in your day/week.
Main Content
You are a person first, athlete second.
80 / 20 intensity distribution
Honor the intention of the workout
Stress + rest = growth
Keep the recreation in recreational athlete
Fueling and fitness are equal partners on race day (and in training)
Nail the basics without getting caught up in the 1% (sleep, nutrition, consistent/structured training, etc.)
Injury prevention -- 1-2 days off can prevent 1-2 months off
The magic of strength training
Outdoor durability and time in mountains, hiking, etc. as a way to become a better triathlete. Limit indoor cat time.
Listener Questions
Why is my HR higher in morning workouts than evening workouts?
A couple of possible reasons include: natural spike in cortisol (stress hormone) in the morning to help you feel alert, proximity to caffeine intake.
If it bothers you, try delaying caffeine until after your workout (or just having a little bit of coffee or decaf). Definitely eat something before you head out too as being in a fasted state jacks up cortisol even more.
For all workouts but especially morning ones, be sure to gradually ramp up HR with Z1 walking, easy spinning, or tech swimming before your main set -- even if it’s just Z2 activity.
How do I get a good run warmup in when it’s really cold out?
Katie: My go-to recently has been:
Inside -- lunge matrix
Inside -- band work
If still not warm -- first mile SLOW SLOW SLOW but still jogging. You can also walk 5-10’ with a big puffy on and then dump it at your house/car
We have even experimented with a 10-20’ spin on trainer inside before a run to get the muscles going!
Jim: See above RPR Warmup
Challenge of the Week
Katie: Skip or modify one workout in your first week of training. For many people there is so much excitement and enthusiasm at the beginning that you feel like you have to absolutely crush everything perfectly, but this mindset can lead to burnout down the line if you feel like you’ve created an unrealistic standard. Tell yourself at the get-go that it’s OK (and even encouraged!) to not be perfect, and flex that muscle!
Jim: Learn RPR!
Gear Pick of the Week
Katie: Live Momentous Recovery Mix
Jim: Compressport Belt