In the first part of this 5 part series, I discussed the limitations and restrictions of using only the FTP as the sole evaluation of current fitness.
When calculating performance ability, we want to see both our capability through both field testing (ex: FTP 20 min Time Trial) as well as how our bodies respond to stress, removing the mental aspect of load (Blood Lactate Testing). Without both, you are possibly missing out on optimal training opportunities.
Why else should FTP (Functional Threshold Power) not be your only focus in establishing current fitness-
#2- How efficient is the athlete in controlling their power at different cadences AND different positions in and out of the saddle?
It is one thing to hit your FTP on the trainer, in perfectly flat / calm conditions, at a controlled cadence.
We want and need options in controlling our power, while maintaining the same effort (heart rate), regardless of circumstances or terrain.
Just a reminder, we use heart rate as a reference to evaluate how hard the athlete is actually working to produce a certain power. It is very important to evaluate this, as the athlete is getting more fit, that heart rate (effort into the interval) will drop. In other words, as the athlete becomes more fit, the effort gets easier and takes less toll on the athlete metabolically and muscularly.
Now back to my point of needing more than simply FTP to know if the athlete is getting more fit and/or on track to reaching their goals.
I not only want my clients to be able to hit their FTP / Race Pace power numbers, but I want them to be able to repeatedly sustain this threshold at cadences and positions in the saddle that mimic complicated race-like conditions, specifically wind and hills. Most athletes average 80-90rpm on the flats but typically climb at 65-75rpm, depending upon the grade and length of the climb. Many athletes struggle to maintain and not overshoot power on the climbs and in windy conditions, power is harder control and can conditions may be erratic and unpredictable.
So when looking at an athlete's file, I want to see that Client X is first able to sustain their FTP for at least 2x20min, at the normal 80-90rpm, in a seated neutral position on the saddle.
From there, I will to challenge the athlete to sustain the same FTP at 50, 60, 70, and even 100rpms.
Not only am I gauging their power, I am also referencing heart rate to see the discrepancy between their normal cadence interval (80-90rpm) compared to the "climbing and decent" rpms. Again, the heart rate will be lower (less distress muscularly and metabolically over time) the more fit / comfortable the athlete is, at their specific FTP.
As soon as the client has mastered this, I challenge the athlete to maintain that same FTP, while utilizing the four different positions in the saddle: mid saddle, tip of the nose of the saddle with a higher rpm, back of the saddle utilizing a slower more 'paddle boat' like pedal stroke, and lastly standing out of the saddle.
Ideally, as a coach you could throw the typical FTP interval of 2 x 20minutes at a client and within that 20minutes, you could have the athlete alternating different positions in and out of the saddle AND at different cadences and see if the athlete can control their watts within a 20watt range, while maintaining their heart rate within 3-5beats . Once the athlete has accomplished this, then we know the client is proficient in utilizing their Functional Threshold Power.
As an athlete and a coach, I want options in maximizing potential. Utilizing FTP, while simulating complicated and ever changing race conditions is key!
Look forward to sharing the next installment, #3/5 of reasons why FTP should not be your only focus, within the next couple of weeks.
Happy training!
Indoor Training
Good Morning & Happy New Year!
With these temps, comes a lot of indoor training.
Here is the upside= QUALITY QUALITY QUALITY!!!
Wanted to send you a few reminders that you need to consider when moving the majority of your training indoors.
SWIM-
1- Maintain as much of a consistent body temp as possible in and out of the pool. (wear warm clothing in and ensure you quickly dry off post workout/ warm clothes prior to leaving)
2- Drink water consistently throughout the session.
BIKE-
1- Wipe down your bike after every workout.
2- Clean your chain at least 1x/week.
3- Use a trainer tire.
4- Warm up and cool down adequately in every session.
Your body temp is lower and your response to stimulus will be slightly delayed bc of the colder weather= make sure you stay well below TP (zone 2) BOTH power and hr rate.
Consider including either short drills or pick ups to prepare the body for the sessions longer efforts.
5- Drink at least 1bottle / hour of plain water.
6- Make sure you have a fan or good ventilation to the training area to keep the body temp regulated.
7- Pump tire to at least 105-115psi every workout prior to tightening the trainer to the wheel.
8- Make sure to either completely remove the bike or stress on the tire from the trainer after every workout.
9- Hills= unless otherwise said= climb for 1min at 65-75rpm and recover for 1min at 80+rpm
RUN-
1- Warm Up and Cool Down
Again, your body temp is lower and your response to stimulus will be slightly delayed bc of the colder weather= make sure you stay well below TP (zone 2) hr rate & at least 90sec/mile SLOWER than your main sets determined efforts.
Consider including either short drills or pick ups to prepare the body for the sessions longer efforts.
2- Drink at least 1bottle / hour of plain water.
3- Make sure you have a fan or good ventilation to the training area to keep the body temp regulated.
4- Warm up and cool down at 0%
5- Main set of TP or intervals, set treadmill at 1%
6- Hills= no higher than 4% and unless otherwise said= climb for 1min up to 4% and recover for 1min at 0%
HEALTH-
Most people assume that they get sick bc getting out in the cold weather- they forget the reality that when it is cold, EVERYONE avoids the outdoors like the plague= all germs and gross gunk literally sits in the air, ready to pounce on your immune system.
Not to mention your immune system is compromised for multiple reasons but to name a few= alcohol, sugar, travel, lack of sleep, whatever your poison, the holidays do a number on us!
Through the winter, I STRONGLY recommend:
1- Vitamin D
2- Turmeric
3- Probiotic
4- Vitamin A
5- Apple Cider Vinegar: 1Tbsp / 8oz water in am & pm, if you have a sensitive stomach start with 1/2Tbsp / 8-12oz water
Also, if you happen to get sick (esp the chest crap that is going around)- DO NOT get an antibiotic... WHY???
In short, antibiotics severely disable the immune system and its function.
Immune system= 80% of it is in the digestive system and regulated by the "gut flora," microbes.
Being broad= you have roughly 85% "good microbes" to 15% "bad microbes" in the gut.
Most folks= this ratio is severely skewed in favor of bad microbes, which in turn has the effect of seriously weakening the immune system.
Talking antibiotics= not only are the "bad microbes" killed off, so too are the good microbes= leaves the gut almost completely depleted of beneficial, immune response-regulating gut flora, & consequently a seriously compromised immune system.
With this knowledge what is the BEST solution over antibiotics:
1- SLEEP: AT NIGHT! When the sun is down - aim for 8-9hr/night BUT avoid daytime naps as much as possible
2- ELIMINATE: dairy and gluten
3- INCREASE: roughage and berries for antioxidants
4- REDUCE: all sugar and processed foods
5- ELIMINATE: alcohol completely
6- MINIMIZE: caffeine
7- INCREASE: water intake, 4-6oz water/hr outside of training
Keep what you put into your body VERY SIMPLE- if what you are throwing into your body creates more stress and inflammation- CUT IT OUT!
Here's to a healthy and fun winter of training!!!!
If you have any further questions, please feel free to email me!
5 Part Series: Why FTP should NOT be your only focus
Many athletes are starting to getting back into the groove - to start the year off, we have our athletes put their bodies through field tests and lactate testing in order to establish new benchmarks. When it comes to the bike, outside of buying new greatest, lightest, most aerodynamic machine one can buy, rumblings of FTP or Functional Threshold Power numbers start to fill the air. FTP or Functional Threshold Power testing is essentially what maximal sustainable power output an athlete can hold for one hour.
Although FTP is a great predictor of one's endurance performance and ability, it absolutely is not the one only way to evaluate current fitness.
What is athlete's potential metabolically and physically, outside their mental limitations?
FTP testing is done many different ways, but the most well known on FTP test is a 20min time trial.
There is a reason that the Time Trial Road Race is considered the, "Race of Truth". If done correctly, it takes almost everything out of you...
But here is the kicker, maybe counting on a single hand, do the number of athletes in the entire world gain absolute knowledge of their potential in this test. Why?
Because our mind is our limitation- when it gets hard, whether we like it or not, we back down- I don't blame you, it is just the way the human body has survived and evolved.
In Playtri coaching, we evaluate three main aspects of a client's fitness: physical, mental, and metabolic factors.
That said, we do Blood Lactate Testing to remove the mental aspect and review only how the athlete handles stress and load metabolically and muscularly.
One of the best things I can do for my athletes is to USE BOTH RESULTS FROM THE LACTATE TESTING AND FTP TESTING... How???
Ex: An athlete completes the 20min TT and finds that their FTP is 280watts, and yet her Blood Lactate Testing exposed that they are capable of sustaining 315watts.
This shows, as of that moment, the athlete ALREADY HAS 12.5% MORE PERFORMANCE POTENTIAL TO WORK WITH!
If you were to rely solely on the FTP, you will miss out on truly knowing where you are and settling for less than your body and training can handle.
If you are willing to evaluate your current bike fitness through not just the FTP lens, you will see endless possibilities in your training and racing to stay motivated.
You will continue to improve not just your power output on the trainer but rather make a significant impact on your experience out on the road and/or races!
Mental Training & Motivation
"Ironman is more than just a race to test their bodies, but a culmination to a commitment, made a long time ago!"- Ironman 2017.
I absolutely love everything about this quote. It is a beautiful reminder that everything great in life, that we decide to thrive in, takes relentless dedication.
When we are willing to establish our goals (because goals do take guts), we are agreeing on a pact or unspoken contract that we are willing to do whatever it takes.
Reality check, goals demand responsibility.
So, what happens when you flinch at the obligation and start to dig your heels in, finding little motivation to do what you said you wanted to do???
Motivation is not something you can fake.
But let me suggest that instead of getting caught up with your personal resistance, challenge your allegiance and point your attention to what you can do.
Check out these 3 aspects and you will find a new gear and a mental edge in your training.
1- DIAL IN YOUR NUTRITION
Any time you are willing to eat better, you will FEEL better.
I could really over complicate this one, but let's keep it super simple:
A. Add greens to every meal.
B. Pull out from your diet anything that comes from a bag, bottle, or box.
C. Drop the alcohol. It is no secret, alcohol is a depressant- are you really shocked that drinking one too many suds can mentally take away from your focus???
Ultimately you control what goes into your body- EAT to feel your BEST!
2- CREATE A RALLY ROUTINE
Most of us don't give sleep the credit it deserves. Watch a toddler who missed his nap or is sick, their last resort is to have an absolute melt down in the grocery store.
Why? Because they don't feel good and they can't find a solution to their frustration... guess what, we too have our own mini-meltdowns when we don't take care of ourselves and this will absolutely impact your consistency and drive. When you are having these moments and are struggling to stick to the commitments of your goal, make sure you have what I call, a rally routine.
Instead of simply skipping the workout and heading out for happy hour or reaching for the basket of fries, pull together 2-3 recovery methods and prep your body for the task tomorrow.
EX: foam roll for 15min, take a 20min nap, hop in the cryosauna, grab a massage, sit in the sun for 20min, take your dog for a walk... on and on.
This isn't only about the physical strain of training but it greatly reduces the mental stress and will motivate you back to your inward agreement and goal.
3- PICK YOUR COMPANY WISELY
My mom used to say, "Surround yourself with people better than yourself... if those around you are 'winning', you too 'will win' one day... "
There is absolutely nothing wrong with removing people, places, and things that bring a negativity or distraction into your life when you are attempting
to do something you have never done before.
In the same breath, this is a journey and part of its richness will come from being surrounded by like-minded individuals who demand that you too bring positivity to the table and a special energy to sharpen one another.
This year, outside our normal Wednesday morning runs, I have started to create small squad workouts within my clients schedules. They know the accountability to one another, they honor the challenge of pushing one another, and they leave the complaining at the door- they are there to work!
Find your tribe and ditch those that accept or even encourage you to be less than what you can be.
Just because you are struggling, and you will have days that you will battle yourself and your goals, focus on what you can do!
This is the mental edge that you won't find in a sports psych office- rather I dare you to redirect your energy and time to what you can control.
"Where your mind can go, your body will follow."
Gift Ideas from Playtri
From newbies to seasoned athletes, we've got the perfect gift ideas for all the athletes in your life (maybe even you).
Make this the year for big challenges with the Sprint Bundle - admission to four races and all the necessary (and awesome) SWAG.
Register online by Dec. 20th and pick up SWAG between Dec. 21st - 24th for gift giving.
Help your athlete CONQUER the SWIM!
Playtri Swim Bundle offers everything an athlete could need to get the workout they want - speed, strength or just float! All these great swim tools for just $99.
Swim don't Sink with 4 - 30 minute coached Endless Pool swim sessions for just $180.
CRUSH the BIKE with these Gift Ideas!
Speed, Comfort and Aero are the best gifts for a cyclist. Get your cyclist a Retul Bike Fit at Playtri for just $149.
Purchase Race Wheels or a Power Meter and get a $50 Playtri Gift Card*.
*Offer available through Dec. 17th. Not combinable with other discounts or offers.
Tri a Tri-Cation in Kona, Hawaii
Enjoy a full week of swimming in the clear blue water of Hawaii, biking on the infamous Queen K and running along the storied Alii Drive.
Build your 2018 base and your tan while training on the Hawaii Ironman World Championship Course. Just $999 - use code HOLIDAY for $500 off. www.playtri.com/hawaii
*Offer available through Dec. 17th. Not combinable with other discounts or offers.
Playtri Gift Cards Available in any Amount!
When Should You Replace Running Shoes?
Breaking up is hard to do, even when it comes to your favorite pair of running shoes. A good pair may fit like a glove, but they all eventually wear down and stop providing the support and cushion they once did, fresh out of the box.
Signs of wear are not limited to glue separating, frayed stitching, and holes as many times there is wear in places that are not immediately obvious. The midsole, or layer between the inner and outer soles of the shoe, will compress over time and fail to provide support and bounce. This may show no outer signs of wear and therefore, the the general consensus is to replace running shoes every 300-500 miles, every 45-60 hours, or every 3-6 months, whichever comes first. This wide variation depends on the running surfaces and frequency of the runner. Occasional runners, may only need to replace shoes every 500 miles or 6 months, where as avid, high mileage runners should aim to replace shoes every 300 miles or 45 hours.
Replacing shoes can be expensive, but failing to properly replace running shoes can predispose you to blisters, stress injuries, fractures, and sprains. Telling my patients to stop running due to injury is hard, but oftentimes avoidable, by having a simple conversation about new running shoes.
About Dr. Baca
Dr Baca grew up in the metroplex area and earned his bachelor's of science from Texas State university before graduating from Des Moines University.
Following podiatry school, completed a three-year surgical residency at The Western Pennsylvania Hospital in Pittsburgh, PA. The training program was developed with special emphasis on an interdisciplinary approach to lower extremity disorders including lower extremity trauma and complex reconstructive surgery. As chief resident his final year, he spent time correcting pediatric limb deformities on underprivileged children in San Salvador, El Salvador.
After residency, Dr Baca took the unusual step of pursuing a one-year fellowship at the world-renowned Weil Foot and Ankle and Orthopedic Institute in Chicago, IL. The fellowship incorporated all aspects of advanced reconstruction of the foot and ankle including complex surgical correction and revisions on patients all over the world. Here, Dr Baca also worked on numerous innovative research projects including early weight-bearing protocols.
Dr Baca specializes in reconstructive foot and ankle surgery and as a passion for personal health and fitness. He also has a special interest in advanced return to sport after injury/surgery and incorporates this into all of his treatment regimens. He has experience in the treatment and rehabilitation of high level athletes and believes in getting you back to your active lifestyle as pain free and as quickly as possible.
Why Coaching?
As the season winds down, we have a period of contemplation – both as coaches and athletes – when we look back at the season and consider the good and the bad, what worked and what didn’t, and what we want from the coming season. During this time, I always come back to “why coaching?” I look at this question both from a coach’s perspective and an athlete’s perspective as I currently have the opportunity to participate in our sport under both of those titles.
This year, I dug a bit deeper into the topic, and I’m sharing my thoughts here in the hope that they will inform and inspire other athletes and coaches to always be moving forward in their approach to the sport and its corresponding lifestyle. It is important to note that my thoughts here are representative of coaching as I feel it should be. As most of us know, it is not always as pictured below. There are a wide range of individuals operating under the title of “coach,” and athletes’ experiences with these professionals vary widely. However, this is not intended to be an attack on any coaches that may be struggling to fulfill these objectives – rather, it is intended to encourage those that identify a lack to endeavor to fill it. If you are an athlete, and you do not see the following in your coach/athlete relationship, schedule time to speak with your coach about expectations, rather than abandon ship – switching coaches brings its own set of challenges. If you are a coach and you do not see the following in your coach/athlete relationship, make plans to address this need – while coach education may sometimes seem thin on the ground, legitimate coaches and programs do exist that will work with you to help you reach your potential. None of us would be where we are without the mentors who have guided us there.
So without further ado – why coaching?
1. Coaching provides effective analysis and planning of training load. Every coach/coaching group should have a proven method of calculating and planning overall training load (the combined stress on the body of all training activities), and an approach to applying both stress and recovery in effective cycles. Let me briefly break this down in case this sounds like Greek to anyone reading.
Any attempt to gain fitness ultimately is built on the concept of the supercompensation cycle, which is a long phrase that essentially theorizes the following:
The above visual, in essence, says that when we apply training stress to an athlete, their fitness initially decreases (recall how you feel immediately after hard training – somewhat beat up and fatigued, right?), but upon application of recovery methods, fitness not only returns to baseline, but increases to be better prepared to meet that specific stress in future. Eventually, if stress is not applied again, involution occurs and fitness begins to decrease once more. Balancing these ups and downs is one of the core jobs of any coach.
Many coaches use the TrainingPeaks Total Stress Score (TSS) in their planning. Here at Playtri, we have a similar proprietary method that we have proven over and over again as effective for triathlon (it is also proving to be effective for single sport, but we have less data to base this claim on), and feel confident in recommending to potential athletes. Regardless of the approach, this is a data-based analysis that provides an objective look at the athlete’s progress or lack thereof, and data-based solutions. This should lead to increased confidence in achieving goals, and decreased likelihood of illness, injury and burnout.
2. Coaching provides objectivity. Following up on our previous point, coaches have the ability to provide an objective analysis of an athlete’s past, present and future progress. This is perhaps one of the greatest benefits of having a coach, as regardless of our individual knowledge as athletes, it is extremely difficult to view our own progress objectively. Emotional reactions to the physical reactions during training and racing (and even during the off-hours) are normal and will never be entirely preventable, which makes keeping an eye on the bigger picture very challenging. This is why, as an athlete, I always work with a separate coach when I am doing structured training. The ability to see the workout, complete the workout regardless of feel, and then essentially move on from the workout (particularly if it didn’t “feel” the way I wanted), is a valuable thing.
3. Coaching provides a training plan that is effective for the individual athlete. This is the primary reason you will hear many coaches decrying what is known as “pre-fab” training plans, because we see that these plans’ ability to create improvement is vastly limited by their lack of attention to the intricacies (current fitness level/schedule/outside commitments/mental and emotional condition) of the individual athlete. We’ve probably seen a lot of athletes either get injured or fail to reach their goals in attempting to follow these plans. A large part of a coach’s job is to provide the load and goal-specific fitness the athlete requires, within a schedule that is both possible and sustainable for the individual athlete. What if athletic history and availability for training indicates the athlete isn’t capable of the load required for the proposed goal? In this case, it is the coach’s job to provide the athlete with an honest assessment of this fact, and potentially recommend either a different goal, or a different timeline.
One challenge I have run into on this front is coaching in the team environment with daily team sessions – it has to be said that it can make it more challenging to address individual needs, but of course the counter-argument is that it allows the coach to have eyes on the athletes, and it provides the athlete with added motivation in the form of teammates to push and encourage them during tough sessions.
A brief note on this topic for athletes: Athletes with aggressive goals and/or limited flexibility in training availability should anticipate paying more for this benefit as the coach will be required to make more adjustments throughout not just the season, but on a weekly and sometimes daily basis, as well as needing to spend additional time prescribing daily recovery techniques, nutrition, hydration, hours of sleep, etc. to ensure the athlete can quickly and effectively recover from a higher level of stress. I have found with some athletes – even utilizing a very efficient system and almost a decade of experience – that I can spend 5-7 hours a week making these adjustments for a single athlete. That can add up to 20-28 hours a month if you do the math, and if you consider a typical entry-level coaching coast of about $150/month, that is $5.35 to $7.50/hour just for weekly adjustments (not including adjustments/updates to the macro plan throughout the month), which of course is not sustainable.
4. Coaching identifies and makes plans to efficiently correct key weaknesses. Coaches, through experience and education, have the knowledge to identify weaknesses that may limit and athlete in his/her ability to reach a specific goal. Specific weaknesses may be more or less important to specific goals – this is very important! Spend too much time identifying and addressing a secondary limiter to the detriment of a key limiter and it can sabotage the athlete’s ability to achieve the goal. It is impossible to correct every weakness in a single season, so selecting the proper areas to focus on is a crucial part of the coach’s role.
5. Coaching helps the athlete stay in the budget. What? Yes. A large part of the triathlon coach’s role is guiding the athlete in the purchase and use of equipment and other resources. The list of things you can spend money on in this sport is endless (gear, performance testing, travel, races, nutrition, computerized bike fits, etc.), and it is very easy to waste valuable resources on a “cool” or “trendy” item, only to learn it is either not relevant, poorly researched/executed, or not key to the athlete’s primary goal(s).
Coaches – you must know what is out there and how beneficial it is (or isn’t) to your athletes and their individual goals. I have met coaches who think that the retail portion of the sport is “below” them – this could not be further from the truth. The purchases your athlete makes directly impact their ability to perform, as well as their budget for other items that may be more helpful to their goals. I am always pleased (and somewhat relieved) when athletes enter our store with a list of specific items from their coaches that are a part of their training and racing strategy.
6. Coaching goes beyond assigning workouts and strategy. Here is where coaching moves from science into the realm of art. Beyond knowing the basics of sport science and having a passion for helping athletes reach their goals, the most valuable skill a coach can have is the ability to “breathe” the athlete and effectively communicate with him/her. What does it mean to breathe the athlete? This phrase I picked up courtesy of Coach Ahmed Zaher, and it means getting inside the athlete’s head and seeing the world and their experience of the sport the way that he or she sees it.
Breathing the athlete is a skill to be developed. Some coaches come by it naturally, though there is always room for improvement. Coaches who tend towards empathy in general will have an easier time with this. Coaches - practice empathy, especially with individuals who you do not naturally “click” with. It will make you a better coach, especially if you learn to combine it with objective analysis. When a coach is breathing the athlete, he or she will be more likely to assign workouts and strategies that are both possible and sustainable for the individual, and will also communicate the goals of these sessions and approaches more effectively. Effective communication goes hand in hand with breathing the athlete. Another recommendation for coaches is to practice anticipated athlete conversations in advance to determine the effectiveness of your communication approach. Oftentimes, if you know the athlete well, you can identify conversational challenges in advance simply by having the conversation prior in your own mind.
7. Coaching provides not just a physical, but a mental strategy. Part of breathing the athlete is identifying mental and emotional limiters, and ways to address them if they are going to keep the athlete from his or her goal, or from having a sustainable experience in the sport. “Mental toughness” and “grit” are key phrases we hear in the sport today, but how do we develop these aspects? Part of coaching is providing the athlete with the necessary tools (such as positive self-talk, visualization, etc.) to develop these skills as needed. This is potentially one of the most difficult aspects of coaching, as it can look very different for different athletes.
8. Finally, coaching provides a relationship. Humans in generally are driven and supported by relationships. Good coaching creates a relationship that drives both the athlete and the coach. Endurance training comes with many ups and downs, and a trusting and positive relationship can carry individuals through the downs, and make the ups more rewarding, as they are shared with someone who fully understands and appreciates the work that was done.
I firmly believe (and have often seen during my own years in the industry) that an intelligent coach with less experience who is passionate, hard-working, has access to knowledgeable mentors/resources and is actively investing in a healthy, professional relationship with his or her athletes can be almost effective as (if not more effective than) a more educated/experienced coach simply because he or she will not stop in the pursuit of understanding how best to help those athletes achieve their goals.
One note for specifically coaches on a primary challenge of developing these relationships. Ultimately – this is why we do what we do. There is no greater feeling than watching your athlete cross the finish line as he/she achieves the “big goal,” and knowing you were an integral part of that journey. However, when a coach becomes deeply invested in an athlete’s development and success, it can be very difficult if/when that relationship is ended. This means finding a sustainable way to invest in your athletes, without giving more of yourself than you can continue to give to your athletes as the years go on. The relationship component of coaching is key, and giving too much initially can ultimately lead to burnout in the long run, which will negatively impact your future athletes. Invest wisely.
A final note – all of this is merely one coach’s opinion. Coaching isn’t always pretty, and it is never perfect, but in my experience a healthy coach/athlete relationship, backed by knowledge and hard work, can lead ordinary humans to do extraordinary things. Most importantly, we learn to do these things in a way that is sustainable and enjoyable. Working with a coach should make you more confident and healthy, and it should keep the sport fun (especially for age groupers, but I suspect this idea can be applied to elites, too). So if you’ve considered coaching in the past, but never taken the plunge – perhaps 2018 is the year you sit down with a local coach and at least examine what it might look like. And to my fellow coaches – I hope that you will continue to learn and grow in your pursuit of excellence as athletes continue to trust you with your health and goals.
Setting Goals for Next Season
When Things Dont Go As Planned
When Race Day Gets Tough
I always enjoy US pro triathlete Eric Lagerstrom's video commentary of his races, but the video from his Sarasota race this past weekend is probably my favorite yet!
His comments and insight on handling the race day where something major goes wrong are spot on - every young athletes should watch this video, and see how he handles a pretty rough start to the bike.
Happy Hump Day!
Coach Morgan
Coach-Parent Partnership
Parents,
Your coaches are here because they care about your athletes and their development. Here are some great ways to develop a productive relationship with your athlete's coach to support the development zone for your child and their teammates.
Coach-Parent Partnership (Positive Coaching Alliance)
Have a wonderful Friday!
Coach Morgan
Train Fast. Train Often. Be Safe. No Complaining.
I first started coaching youth triathlon back in 2009. At the time, all I knew was that we needed the kids to swim, bike and run fast and often, do it safely, and have a good attitude. Fast forward to 2016, working at Playtri. I know a lot more now. I have a lot more credentials. I've written articles, done podcasts, coached athletes to compete nationally and internationally, directed junior elite camps, and been a part of the development of what is now probably one of the largest youth programs in the country.
But I'm here to tell you - with all the knowledge I've gained, those things I believed 7 years ago are still what I believe. Swim, bike, run - at speed, and often (be specific and consistent). Do it in a way that is safe (age-appropriate, skills-first, listening to your body, have an intentional and multilateral strength foundation). Have a good attitude (simple rule at Playtri - no complaining, which by the way is NOT the same as giving constructive feedback). We can make this sport complicated, but the truth is, no coach has a special secret method to making faster athletes. We're all more or less trying to get our athletes to do what I was trying to get our youth team to do back in 2009.
Train fast. Train often. Be safe. No complaining.
As our youth elites head into Nationals this weekend, this is ultimately the foundation that we've worked to build for them, and that they have worked to build for themselves and each other. It is a team effort, and I am proud of the team these athletes have helped to build. We're not perfect, but we've overcome a lot individually and as a group, and that is what creates a team culture that can sustain. So we'll continue to focus on the basics.
Train fast. Train often. Be safe. No complaining.
We'll see you at Nationals. ROAR LIONS!
Race Day Nutrition
Race season is here, and it's time to think about your athlete's race day nutrition plan. Following are my general recommendations for different ages and distances - please keep in mind, this is general, meaning it might not be perfect for your athlete. It's a good starting place to build on.
Race ages 6-10 (100y swim/3 mile bike/0.5 mile run):
- Night before: Light dinner, low on grease/unhealthy fats, low fiber, something you know will digest well for your athlete. Make sure they are well hydrated throughout the day before!
- Race day breakfast: 1.5-2 hours before race start, 200-400 calories - primarily carbohydrates, low fiber, with 8-16 ounces of water.
- Pre-race: Hydrate (put a Nuun or similar in their water if it is a hot day), and have a last 50-100 calorie simple carbohydrate snack IF they are hungry leading up to the race.
- During the race: No calories, can have a water bottle in transition and/or take water from aid stations on the run.
- Post-race: Eat 200-300 calories (primarily carbohydrate - healthy ones!) and drink 8-16 ounces of water within 30 minutes of finishing.
Race ages 11-15 (200y swim/6 mile bike/1 mile run):
- Night before: Light dinner, low on grease/unhealthy fats, low fiber, something you know will digest well for your athlete. Make sure they are well hydrated throughout the day before!
- Race day breakfast: 1.5-2 hours before race start, 300-500 calories - primarily carbohydrates, low fiber, with 8-16 ounces of water.
- Pre-race: Hydrate (put a Nuun or similar in their water if it is a hot day), and have a last 50-100 calorie simple carbohydrate snack IF they are hungry leading up to the race.
- During the race: No calories, can have a water bottle in transition and/or take water from aid stations on the run.
- Post-race: Eat 200-400 calories (primarily carbohydrate - healthy ones!) and drink 8-16 ounces of water within 30 minutes of finishing.
Race ages 12-16 (375m swim/6 mile bike/1.5 mile run):
- Night before: Light dinner, low on grease/unhealthy fats, low fiber, something you know will digest well for your athlete. Make sure they are well hydrated throughout the day before!
- Race day breakfast: 1.5-2 hours before race start, 300-500 calories - primarily carbohydrates, low fiber, with 8-16 ounces of water.
- Pre-race: Hydrate (put a Nuun or similar in their water if it is a hot day), and have a last 50-100 calorie simple carbohydrate snack IF they are hungry leading up to the race.
- During the race: No calories, can have a water bottle on the bike (likely does not need to be full) with Nuun or similar (if the day is hot), and/or take water from aid stations on the run.
- Post-race: Eat 200-500 calories (primarily carbohydrate - healthy ones!) and drink 8-16 ounces of water within 30 minutes of finishing.
Race ages 16-19 (750m swim/12 mile bike/5K run):
- Night before: Light dinner, low on grease/unhealthy fats, low fiber, something you know will digest well for your athlete. Make sure they are well hydrated throughout the day before!
- Race day breakfast: 1.5-2 hours before race start, 300-500 calories - primarily carbohydrates, low fiber, with 8-16 ounces of water.
- Pre-race: Hydrate (put a Nuun or similar in their water if it is a hot day), and have a last 100 calorie simple carbohydrate snack (gel or similar) with water 15 minutes before race start.
- During the race: Training races should always have a gel or similar (basically 100 calories of simple carbs) towards the end of the bike. A races usually should have no calories during the race, though the athlete should take water on the bike (with Nuun or similar if it's a warm day)
- Post-race: Eat 200-500 calories (primarily carbohydrate - healthy ones!) and drink 8-16 ounces of water within 30 minutes of finishing.
Please let your head coach know if you have any questions!
Happy Tuesday,
Coach Morgan
Does My Bicycle Helmet Fit?
Parents, we spend a lot of time emphasizing the importance of proper bike helmet fit for our athletes - here is a great resource from Bicycling to give you the basics of how to make sure your athlete's helmet fits properly:
I will also add that you should be able to fit no more than two fingers between the athlete's chin and the strap - essentially meaning that it isn't so tight that it is pressing on their throat, but not much looser than that.
Happy Wednesday!
Coach Morgan
Why Your Young Athlete Needs to Strength Train
Parents in our program know that I am a little obsessed with strength training and conditioning, especially during the off-season. Our owner, Ahmed, has had to order all manner of equipment at my request over the years, including (but not limited to) balance beams, medicine balls, mini hurdles, cones, Bosu balls and jump ropes. I'm always trying to find the most effective ways to get our young athletes to have a strong foundation for growth and sport development. I went very simplistic with our younger athletes this off-season, focusing on basic exercises like planks, push-ups, lunges, wall-sits, frog jumps, etc. that we could do over and over while developing proper posture and form for each exercise. My kids can sideplank like ninjas by now!
I think it's important that parents and athletes understand the need for this component, however, especially since it isn't sport-specific (fortunately no one is required to stop and do push-ups during a triathlon, though I do think that would be a great penalty). Strength training for young athletes, as you'll see in the following statement from the ACSM, can "increase motor fitness skills and sports performance...decrease the incidence of sports injury, [and]...play an important role in effective weight loss."
Read more below:
ACSM Current Comment on Youth Strength Training
Have a great Sunday,
Coach Morgan
Your Young Triathlete's Best Transition
Parents,
As the off-season draws to an end, it's time to start looking towards race-specific skills again. At Team Playtri, we will begin to work on transitions this month, since our first team triathlon is March 3rd. The primary goals for young athletes in transition are:
- Self-Confidence (not needing an adult to physically or verbally assist)
- Neatness (having only the essentials laid out in an organized fashion)
- Smoothness (being able to get through transitions instinctively with little thought)
The following article will walk you through some things you can practice at home, and also introduce you to many of the concepts and skills we will be working on with athletes at practices in the coming month.
Your Young Triathlete's Best Transition
Happy Sunday!
Coach Morgan
Feeding the Young Athlete
Parents are always asking about nutrition for young athletes - below is a comprehensive guide provided by US Youth Soccer that I think does a pretty good job hitting the major points. For those who like a lower grain diet, I recommend substituting vegetable for some of the recommended grain portion as an alternate carb/fiber source.
Enjoy, and Happy New Year!
Coach Morgan
"Failing for the Future"
Are your kids willing to "fail for the future?"
Read this article, and think about the choice your child would have made in this situation - and how we can encourage them to take risks in sport that will lead to long-term improvement:
"Failing for the Future" - Todd Beane
Have a great Monday, and never be afraid to fail!
Coach Morgan
Hello, Winter!
Parents,
In case you hadn't noticed, it got a bit brisk this weekend. Cold weather presents a different challenge for athletes practicing outside, and when you add precipitation proper gear becomes even more crucial. Athletes will get more out of practices and avoid unsafe conditions when they come dressed for the weather.
Following are some basic guidelines on what to dress your athlete in for various temperatures/conditions - while we always are able to bring athletes inside if weather is unsafe, we still like to get as much time outside when training for the bike and run, so athletes should always come prepared!
55-60 degrees and dry: Long sleeve technical shirt (or short sleeve with arm warmers), shorts, socks, shoes, possibly light gloves if athlete is extremely susceptible to cold.
55-60 degrees and wet: Same as above but add a light waterproof jacket.
50-54 degrees and dry: Long sleeve technical shirt (or short sleeve with arm warmers), light windproof jacket (bonus points if it can convert to a vest!), shorts, socks, shoes, light gloves, ear cover and leg warmers/toe covers if athlete will be on the bike.
50-54 degrees and wet: Same as above but replace the windproof jacket with a water proof one and the light gloves with something more substantial (and preferably waterproof)
42-49 degrees and dry: Long-sleeved base layer, short sleeve jersey/shirt, windproof jacket, base layer tights (bike shorts over tights if planning to ride), wool or other warm socks, shoes, cold weather gloves, ear cover and toe (or shoe) covers if athlete will be on the bike.
42-49 degrees and dry: Our youngest athletes will be moved inside at this point - older athletes should wear the same as above, but replace the jacket with a waterproof jacket, and make sure gloves are waterproof as well.
35-41 degrees and dry: Only ages 10 and up will practice outside in this weather, and they should wear a long-sleeved base layer, short sleeve jersey/shirt, windproof jacket, base layer tights (bike shorts over tights if planning to ride), wool or other warm socks, shoes, cold weather gloves, beanie (or balaclava) and shoe covers if athlete will be on the bike.
35-41 degrees and wet: Only Elite Team athletes will practice in these conditions, and they will only run, not bike. Generally on days like this we'll go back and forth between inside and outside. However, it's best to come prepared with the items listed above along with a waterproof jacket and gloves.
Always remember, even if it's cold outside athletes still need to hydrate - make sure your athlete comes with a full water bottle to EVERY practice. If you have an insulated bottle you can even fill it with a favorite hot (non-dairy) drink, which will taste extra awesome during a cold practice. (I like the Skratch Apples & Cinnamon flavor - tastes exactly like hot apple cider when heated up!)
If you ever have questions, just ask your coach! We want to help your athletes be ready to excel at every practice.
Have a great weekend, and stay warm!
Coach Morgan
The Way of the Silent Coach
This post from the Drowning in the Shallow blog effectively outlines the direction I am trying to move as a coach, and the direction I want all of our youth coaches to move in long-term:
"The Way of the Silent Coach" (Drowning in the Shallow)
Ok, so why is this way better than another? I recently started implementing this in our McKinney Silver and Gold 1 swim practices with incredible results - parents who have been there have probably observed that I have moved to a heavily whiteboard-based instruction technique. At the end of every set, I am completely silent until the kids have one hand on the wall, heads above water and eyes on me, and I won't show them the next set until this happens. I honestly didn't know what to expect the first week I did this - would they just horse around for 20 minutes until I finally gave up and yelled in despair? Would we get in and out of the pool 15 times until everyone got the discipline part right and we didn't do any actual triathlon practice?
However, the actual results were awesome - the first couple of times kids were a bit confused, but instead of just telling them why we were doing it, I asked them to tell me why. A few got it right away, and then started explaining it to their teammates. By the end of the first practice, the ones who got it were marshaling the others at the end of every set so that whenever it was time for instruction I had a row of eyes quietly waiting to be told the next set. The last two weeks have been some of the most productive swim practices I have ever coached.
But this still doesn't answer why this method is effective - to answer that question, I have to fall back on an article from Sports Coach UK about self-determination theory that explains the three key components to a quality youth sport experience that this method provides:
- Autonomy - Athletes feel like they have "control over their own actions," which let's them take ownership of the experience.
- Competence - Athletes feel like they "possess adequate ability," and that as the coach I trust them to play an active role in the process of training.
- Relatedness - Athletes "feel like they belong," and are an important component of the group, because we don't start a set until everyone is ready to listen and cooperate.
More on self-determination theory another day. I think it is key to creating a team culture that creates and sustains great athletes and people!
For now, I think we can all try out the "Silent Coach" method to help our kids own their sport experience and have the ability to make mistakes and learn from them.
Have a great Monday,
Coach Morgan