Training & Fitness

The Off Season

Off Season Training

You just finished your last race of the season and the only thing on your mind is a well deserved week off doing what you have been dreaming of: NOTHING.Watching Netflix, catching up with your sleep, eating ice cream and cookies, finally fixing the house door that’s been broken since March.

Every endurance athlete needs a physical and mental break at least once every season. It is absolutely essential for your body and mind!

As soon as you are done with your break, it becomes time for the famous “off-season”. However, many athletes can often misunderstand what it means to be in the off-season. It can be interpreted as a time of checking out, skipping workouts, and basically in a vacation mode. Off-Season is actually a time when all of the foundation work is done… a great endurance athlete is made during the off-season months.

Follow these “Off-Season” guidelines to make sure you will have a killer season:

  • Work on your weaknesses!
  • Drills, drills, and more drills… (swim, bike, and run)
  • Make Core Strength Training a Priority! Now is the time to build an injury proof body (2 to 3 Times a Week)
  • Cross Training: Try new things to keep your workouts fun and to help your training: hike, paddleboard, surf, ski mountaineering, mountain bike, cyclocross.
  • Focus on Stretching: Include at least 5-10 minutes of Dynamic Stretching before every workout. Try yoga once a week if you can!
  • Hills: Build strength and power… try to incorporate more hills during bike rides and runs.
  • Take your workouts Off-Road: Try to run on a trail at least once a week (preferred on your longer run). Trail running improves your balance and proprioception and works a different variation of your muscles.
  • Stick with your Training Plan: A proper off-season plan will make you a much stronger athlete for the upcoming season.

Felipe Loureiro has been successful in triathlon at all levels – from amateur to pro – accumulating over 30 years of experience in the sport and coaching. His athletic success came as he coached others and grew a business. He knows what it takes for you to succeed in any multisport discipline despite your busy schedule.

Training & Fitness, Uncategorized

Go Hard, Go Easy… Know the difference!

Triathlon Training

A common problem that I continue to see in training is athlete going hard when they’re supposed to go easy and that just translates into the inability to go hard when it really counts.

When training, always adding more distance, more intensity, and increased speed is not always better. What is better is finding balance. If you are working with a coach, you will usually have your key workouts followed by easy recovery workouts. If you are self-coached athlete, you can use the simple rule of training one hard key workout day following by one easy day.

All of your key workouts should be approached like a race day, meaning you should be focused, prepared, rested, and ready to perform. These training days are important for improving your performance. These are the workouts that you want to push yourself and go hard!

The easy day workouts are just as important. Taking it easy and getting ready for the next key workout is essential. These are the days where discipline is required to not go hard. For example: you go to the pool for a one mile recovery swim. However, you recognize an age-group competitor that jumps into the lane next to you. When you star swimming all your recovery plans are thrown out the the window because you start swimming faster and faster to beat him.

If you are training hard all the time, your body experiences a snow ball effect of fatigue with no time for recovery. The body had a difficult time even trying to go hard anymore.

Tip: Use you heart rate to measure you effort during your workouts.

Felipe Loureiro is a Multiport Coach and Founder of Breakaway Training

Training & Fitness

Bricks and a Blind Chick

A few months ago Xterra Pro, Lesley Paterson and her husband Simon asked if I had room in my race calendar to help guide a blind triathlete,  Amy Dixon who is racing and training towards the Rio Paralympics this September.  After some discussion with my family, and feeling pretty satisfied with an incredible 2015 season culminating at Kona again, I gave Amy a call and knew after chatting that I could help her.

This was a way for me to use my years of experience as a former Pro/Olympic hopeful myself back in 2000, a Coach and now the 40-44 Ironman All World Athlete Champion, I could put all that knowledge to use in an entirely different way. Just like the athlete who lives in the snow, cold, sunshine or rain a blind athlete like Amy can benefit from a brick workout which is training in two disciplines back to back such as Swim/Bike or Bike/Run. As a busy mom or working professional a brick can be done out of your garage or run in the neighborhood using a GPS like the Timex ONE watch and Heart Rate Monitor. If I’m doing a brick from home, I love the Wahoo Trainer.  A huge benefit is how the trainer becomes your back wheel so you don’t wear down your tire and it’s very quiet. I can attach my Road or Triathlon Bike with perfection, because the bike attaches to a chain ring on the trainer. The Wahoo also connects to an IPAD or cell phone and displays power and cadence. It’s so fun and easy to use with bluetooth technology! The limitation of this trainer is it needs to have a power source of electricity and it’s heavy to move. If you want a portable bike trainer then I would go with a Kinetic 2.0 Road Machine or Cycleops.

Susanne Davis

Luckily, I live in sunny California so the track is a very fun and precise measured area to do a brick workout. The brick workout can help any triathlete training for any distance whether it’s a sprint, Olympic, Half Ironman or an Ironman. The workout teaches your body to transition smoother, run faster off the bike and builds confidence. It’s easy to record your splits, try to descend your splits, test your personal limit or find your sweet spot for pace and heart rate. Bricks teach you to understand and feel race like efforts. If you don’t have a lot of race experience, bricks teach you to run more comfortably at uncomfortable efforts! Athletes looking to maximize their time, want a safe place to keep your bike while you brick run, or in Amy’s case being blind and me at her side to help her hit paces; the track is perfect with even footing! Train like you race. Leave the excuses at home. If a blind Paralympic triathlete can do this, so can you!

Brick Workout: 60 to 75 minutes

Set Bike up on Trainer next to the track. Place bike and run shoes with speed laces on the side to practice quick transitions. Practice putting your bike shoes on while pedalling.

Warm up 15 minutes at 70% at Zone 2 either Biking or Running. Stretch. Then do 3 x 30 second hard efforts to spike heart rate and get cadence going on the bike or run. Then Start Set!

Main Set: 3 sets of : Bike 2 minutes easy 70% active recovery; then 4 minutes hard at 85 to 90% or Zone 4 to 5. Transition quickly and Run hard at 85 to 90% for 800 yards to a mile. (pick a run distance that falls into the 3 to 8 minute catagory. Each Set will take you 10 to 14 minutes. Use your mile, 5k, 10k or Half Marathon paces depending on your race goals.

Cool Down 10 minutes in the activity you didn’t do in the warm up.

By Susanne Davis (Coach/Mom/Athlete)