Finding the right training plan

When I began training for triathlons in 2007, my only training aids were a bright yellow Walkman, a basic sports watch and the sometimes company of my daughters in a double jogging stroller. 

The Walkman was eventually replaced by an iPod shuffle, a Garmin GPS watch took up residence on my wrist, and the jogging stroller now collects dust in the basement. But with my favorite tunes uploaded onto a tiny, matchbox-sized device and my new watch delivering stats on pace, distance, calories and max speed, I felt like my training had been elevated to a whole new level. I didn’t feel the need to engage in heart rate training, though my Garmin is equipped for it, or hire a coach or personal trainer.

Then, in 2011, my husband and I decided to train for an Ironman—a 140.6-mile race comprised of a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run—and I knew I’d need a structured, detailed plan to help guide me through the rigors of training for an endurance event of this magnitude. So, on the recommendation of a friend who’d already completed two Ironman races, I purchased Triathlete Magazine’s Essential Week-By-Week Training Guide by Matt Fitzgerald, which includes plans, scheduling tips, and workout goals for triathletes of all levels. The book contains 12 to 24-week training plans for all four triathlon distances—sprint, Olympic, Half Ironman, and Ironman—ranging from Level 1 for beginners to Level 10 for elite athletes or those hoping to be podium contenders.  

According to the book, “as you move up from Level 1, the number of weekly workouts increases, as do the average workout durations, the total weekly training volume, and the amount of high-intensity training.”

Each training plan is divided into three equal segments: Base Phase, Build Phase, and Peak Phase, and the book features detailed descriptions of every workout and training level. Off-season training plans, strength exercises and recommended stretches also are included.

Initially, I purchased the book as a resource for Ironman training but found it so beneficial for scheduling workouts and planning training sessions that I now refer to it on a regular basis for all levels of triathlon training.

There is a variety of training plans available online and in hard copy, complimentary and for purchase, for triathletes as well as for athletes with a single-sport focus. The key is to research several plans until you find the one that is right for you. 

Fins & Paddles in the Pool--Use 'em or lose 'em?

I, personally, am not a fan of using fins or paddles during swim workouts. Fins caused pain and tenderness in my ankles and paddles created, what I felt, was unnecessary stress on my shoulders. Plus, when it comes time to race, fins and paddles are not allowed, so I prefer to know how I’m performing and progressing in the water without the aid of swimming tools.

However, according to my husband, who was a competitive swimmer for years and who can still post world-class times in the swim leg of a triathlon, “Fins and paddles can be useful training tools early in the season to improve technique and teach your body what it feels like to move fast through the water.”

When used sparingly and correctly, fins can indeed help swimmers increase speed, build leg and kick strength, teach proper stroke technique, and improve body position, cardiovascular endurance and ankle flexibility, which, according to swimming.about.com, “will result in a more efficient flutter kick through better angles of attack on the water.” Fins also helps athletes feel the difference between kicking from the hips as opposed to kicking from the knees. But fins also increase stress on the knee joints so they should not be worn by swimmers with knee pain or while swimming breaststroke.

Since 90 percent of swim propulsion comes from the upper body, hand paddles are used to increase shoulder strength and power, and to create a better feel for the water by helping a swimmer to improve stroke technique and efficiency.

Paddles should be no more than 10 percent bigger than your hand and, as with fins, should not be used for more than 25 percent of your workout. If used incorrectly or too often, paddles can cause shoulder soreness and even lead to shoulder injuries. Swimmers with technical stroke deficiencies should not use paddles until the deficiencies are corrected.

As trainright.com notes, if you want to improve your stoke, focus on technique first and strength second. “The goal is always to do it right, and then do it powerfully.”

1,000 All-Time Best Bicycling Tips

My name is Triathlon Mom and it's been two months since my last post. 

Well. Clearly I am a delinquent blogger, but I do manage to post daily tidbits on Facebook. https://www.facebook.com/triathlonmama

But, recently, I read Bicycling Magazine's 1,000 All-Time Best Tips: Top riders share their secrets to maximize fun, safety and performance. 

From triathletes to mountain bikers, there's something for every cyclists. This 168-page book covers topics ranging from training techniques, skill builders and safety, to distance riding, bicycle racing, health and fitness, nutrition, and bike care and repair. 

But, if you are short on time to kick back with a book, consider this the CliffsNotes version. My gift to you :) What follows are some of the tips I found most interesting, insightful and helpful. So, be safe, have fun, and train smart!  

* Be aware of the mental stresses of training as well as the physical stresses. “I think your mind will burn out before your body. Your body can adapt to almost anything.” –Greg LeMond, America’s three-time Tour de France champion.

* The key to training with a heart-rate monitor is knowing your heart’s maximum beats per minute. You can get a rough estimate by subtracting your age from 220, but it’s much better to have it determined by a stress test or VO2 max test. Once you have the figure, training becomes a matter of percentages, using these four levels of exertion:

·  Less than 65% of max heart rate to promote recovery

·  75% of max to build aerobic endurance

·  85% of max to approach your lactate threshold, the point at which the      greatest aerobic improvement occurs.

·  95-100% of max, done in short bursts, to train for sprints, attacks, chases,    hill jams, etc.

Few things in life are guaranteed, but here’s one: If you routinely train in the range between 65-85% of your max heart rate, you will become fitter.

* In general, three peaks in one season are the most anyone should try. A physical peak is just one step from a tumble into over training.

* Fact is, cycling is one of the best things you can do for your short and long-term health and fitness. It tunes the cardiovascular system, sheds extra pounds, and, because it’s non-weight-bearing, is easy on the joints.

                                                     

* Tips to clean a water bottle or hydration bladder and reduce the plastic flavor:

1. Fill the bottle or bladder with hot water and put in four drops of bleach. Let it stand overnight; then rinse the alternating hot and cold water to break the molecular surface tension of any remaining bleach. This kills the bacteria and leaves no taste.

2.  If the idea of bleach doesn't appeal to you, use a teaspoon of lemon or lime juice. It won’t kill bacteria, but it’l freshen the taste.

3.  Rinse the bottle or bladder with warm water containing a teaspoon of baking soda.

4.  Wash bottles in dishwasher.

* Ways to score against saddle sores:

1. Dress right. Wear shorts with a soft, absorbent, padded liner known as a chamois.

2.  Lubricate. A cycling-specific skin conditioner, such as Assos Chamois Cream, all but eliminates the risk of chafing when it’s applied before riding. Afterward, it washes away easily, making it superior to lubricants, like petroleum jelly, that clog pores and liners.

3.  Keep clean. Wash yourself and your shorts after every ride. Have at least two pairs of shorts so that one is always clean and ready.

4.  Be a quick-change artist. Never hang around after a ride in your cycling shorts. The damp liner is a breeding ground for germs. Even if you can’t wash right away, put on dry clothes next to your skin.

    * Consider altering your riding schedule if the forecast high temperature (in Fahrenheit) plus the relative humidity adds up to 160 or more. In such conditions, heat-related maladies become much more of a threat.

* The hazards of consuming more than 2 ounces of alcohol per day are well-known, and here’s another one: It can hurt your cycling performance by disturbing your body’s delicate balance of iron and other vital elements. It also increases fluid loss through urination, which can cause dehydration. In fact, your body needs 8 oz of water to metabolize 1 oz of alcohol.

If you party on Friday night, don’t expect to ride well again until Sunday. Studies show that it takes at least 36 hours before the performance-impairing effects of alcohol to wear off.

* Insufficient sleep won’t necessarily hurt your cycling. Researchers have found that strength, aerobic ability and heart rate don’t change significantly even after 60 hours of sleep deprivation. What does change are moods and perception. On long rides this may reduce performance.

* Stay off the bike during the two or three (on average) colds you'll catch each year. If you must ride, take it easy because viruses often travel to muscles where they can cause microscopic damage and fatigue. In fact, a 15 percent loss of strength has been found among people who recently had a virus.

* Inhaling frigid air during winter rides will not damage your throat or lungs. Exercise markedly increases body temperature, and the extra heat you generate instantly warms each breath you take.

* Keep riding as your age if you want a better quality of life. Research has found that older adults who exercise regularly have sharper minds than those who don’t. In one study, the active group scored higher in tests for reasoning, memory vocabulary and reaction time.

* Relieve foot discomfort by occasionally not pushing down for several strokes. By only pulling up, pressure is reduced on your soles and circulation restored.

* If you eat pasta before a big event, you’ll be in the company of 83% of world-class cyclists, according to one poll. Their pasta of choice is spaghetti, and 60% of them eat it at least three times per week. Some favorites of the pros: 

~pasta topped with honey

~cold spaghetti with cottage cheese and cinnamon sugar

~pasta smothered with peanut butter.

* During hot summer rides, keep your on-bike drinks cold by starting with frozen bottles, using ice cubes, or using insulated bottles or covers. Temperature plays a role not only in a drink’s taste but also in its effectiveness. A cold beverage is refreshing, and studies have shown that it lowers core body temperature. Plus, it digests and goes to work faster than a warm drink.

* Installing lighter inner tubes is an economical way to improve your bike’s performance. This is because wheel weight has a profound effect on acceleration and speed. An ultralight tube may weigh half as much a s a standard one yet cost only $2-$4 more. That’s a bargain compared with the cost of reducing wheel weight by replacing tires, rims or spokes.

* If your saddle is a source of discomfort, it’s probably too narrow to fully support your “sit bones.” It might also have inadequate padding or it may have too much. Extra-thick foam or gel can exert excess pressure in the center as your sit bones sink into the sides.

* Service your bike right after each wet ride. Hose it off, wipe it down with a towel, and then lubricate the chain and spray a water-dispersing product, such as WD-40, everywhere cables go into or out of housings. Give a spritz to the pivot points on brakes and derailleurs as well.

* To prevent your glasses from fogging, smear both sides of the lenses with a little gel toothpaste. Rinse with cold water, then dry with a towel.

* Grease the quick-release and mounting bolt threads on your car rack to prevent them from seizing with corrosion.

* Put your patch kit, tire levers, and other tools in an old sock before storing them in your seat bag. This keeps everything organized and quiet. When you need to make a repair, pull the sock over your hand if you need to touch greasy parts. 

Shin Splints: How to treat and prevent

Known in the medical world as medial tibial stress syndrome (MTSS), shin splints is an injury common to runners and other athletes, but can also affect anyone participating in physical activity, especially those who are just beginning a fitness program.

Shin splints are characterized by pain along the inner edge of your shinbone, or tibia, and, according to mayoclinic.com, is the result of “too much force being placed on your shinbone and connective tissues that attach your muscles to the bone.”  The condition typically occurs after long periods of repetitive stress to the tibia and also following sudden changes in physical activity, such as increasing frequency, intensity and duration of workouts, and running on hills or uneven surfaces. Individuals who return to exercise after a long period of inactivity may also experience shin splints.

Other factors that can lead to the development of MTSS include biomechanical irregularities; muscle imbalances, weakness and inflexibility; wearing improper or worn-out shoes; excessive pronation; engaging in high-impact activities on hard surfaces;  having flat feet, rigid arches, or poor running form; and smoking.

 

Women, due to a higher incidence of diminished bone density and osteoporosis, are more likely than men to suffer from shin splints.

If you experience a dull ache, tenderness, soreness or swelling along your tibia, discontinue the activity that is causing pain. 

Mayoclinic.com notes that most cases of shin splints can be treated with rest, ice and other self-care measures such as the use of anti-inflammatories and orthotics, stretching and strength training, taping or using compression sleeves, and wearing appropriate footwear. Most importantly, do not ignore shin pain or attempt to work through it as MTSS does not usually resolve on its own and, left untreated, may progress into a stress fracture. A stress fracture is a tiny chip or crack in the bone that requires rest until the bone has healed. So, at the first sign of shin splits, decrease your mileage or stay off your feet completely for a few days while administering self-care. If shin pain or swelling persists, or you shin becomes hot and inflamed, seek medical care to rule out other shin problems such as stress fractures and tendonitis; a correct diagnosis is necessary for determining the appropriate treatment. Most cases of shin splints resolves with rest and self-care but you should aim to be pain-free for two weeks before returning to exercise at a reduced rate of intensity and a gradually increase your training.

To prevent shin splints, always warm up before exercising, wear shoes appropriate to the activity and your body, lessen the impact by cross-training and running on forgiving surfaces, include strength training and stretching in your exercise routine, gradually increase your training, avoid hills, and tune in to your body to be alert to the first signs of shin pain.  

10 foods you should never eat

According to an article in the May-June issue of Swimmer magazine, nutritionists say you should NEVER eat these 10 foods:

1. Regular soda



2. Processed meats



3. Processed snack foods



4. Pasta, potatoes and white bread



5. Typical breakfast cereals



6. Candy



7. Doughnuts and other (non-homemade) bakery items



8. Commercial energy drinks



9. Lunchables



10. Fast food




Not only do these foods lack nutritional value but, according to the article, they "decrease energy levels, disrupt sleep patterns, and make you fat."

Mud runs a must-do!

Children have always known that all you need is a little dirt and water to have a lot of fun. 

But while adults still admonish children to “stay out of the mud,” they themselves are now flocking to the mud and reveling in the opportunity to get down and dirty. And we’re not talking about the type of mud renowned for its healing properties, such as Israel’s Dead Sea, where people travel from around the world to bathe in its mud; we’re talking about the garden variety slop you can whip up in your own backyard with a bare patch and a hose. 

Even the would-be runners who haven’t managed to drag themselves from the couch to a 5K are donning tutus and heading for the nearest mud run to wallow in the muck and enjoy a post-race drumstick and a celebratory beer or three. 

But, be advised: Mud Run HQ recommends some form of physical training prior to tackling your first mud run.

A typical mud run is three to six miles long with obstacles designed to challenge your strength and stamina, encourage team work, and cover you with as much mud as possible. Mudrunhq.com describes these runs as “just about the wildest events you can take part in, not to mention just about the dirtiest fun you can have without taking your clothes off!” And, given the things I witnessed at my first mud run in 2010, I’d have to agree; it’s a pretty wild time, indeed.

The inaugural Warrior Dash, possibly the most well-known of the mud runs, took place in July 2009 in Joliet, IL with 2,000 participants, and the event’s popularity has been steadily rising ever since. This year the franchise will operate races in 40 locations across the U.S. with participant numbers topping 8,000 in most races. But Warrior Dash is not the only company willing to sling mud. 

The popularity of mud runs has spawned countless events, from the grueling 10–12 mile Tough Mudder designed by British Special Forces to test mental as well as physical strength in the face of obstacles that prey on common human fears, such as fire and heights, to the Muddy Buddy which throws mountain biking into the mix. 

And you don’t have to travel far to get your mud fix; most states offer multiple mud runs each year. Maryland, for example, will play host to as many as 13 mud runs, including the Rebel Race, Running Dirty, Run For Your Lives, and Rugged Maniac.

One of my local parks got in on the action with a mud run of its own. The inaugural Carroll Mud Run, while not quite as muddy or challenging as some of the more well-known and established events, was more family-friendly than most and was enthusiastically supported by local businesses and more than 500 participants, with a portion of the proceeds benefiting the area recreation council and local fire department, which, along with Mother Nature, was responsible for the mud-making.

So, if you’re ready to get down and dirty, visit www.mudrunninghq.com to locate a mud run near you.