"He who stops being better stops being good"
Skyline Coaching Endurance and Personal Training Tips
by Kerri Robbins
Set Yourself Up For Success – When you choose your first race, take the time to establish some goals. Even in a short race, you are going to hit a point when you are tired and you are going to ask yourself why you ever came up with this crazy idea. Setting some goals will help you stay focused on what is motivating you to go out there and race. Be sure to set not only objective goals, like how fast you want to go, or what place you'd like to come in but also set subjective goals, like having fun, getting fitter and experiencing something new.
Learn To Value Rest Days – The best athletes all know that the best raining means nothing unless you recover from it. Your body is actually weaker immediately after a hard training session. Then as you rest, your body recovers, repairs the damage and reacts to the stress that's been placed upon it and responds by rebuilding a little stronger that it was before. Without sufficient rest and recovery time, your body is getting continually broken down.
Keep Your Feet Underneath You – There are so many questions as to whether you should run forefoot, mid foot or barefoot. The key is to keep your feet underneath you. Your foot should fall directly under your center of mass, not in front of you or you are basically hitting the brakes.
Strength Train – Add strength training to your workout regimen. It will help get you from point A to point B stronger and faster. A corrective exercise program can keep you healthy, correct muscle imbalances and prevent injuries. Find a good personal trainer to help you set up a program for your needs.
Stretch For Speed – Stretching helps you maintain range of motion. A good stretching routine helps you get faster without speed work. you can't work on your power or strength when your joints don't have the range of motion.
Tips For Faster Swimming
- Get stroke analysis done regularly so you can continually see how your stroke mechanics can be improved.
- Swim more often.
- Don't over-think it. Be engaged with what you are doing in the water and use tools to help you get a better feel for the water but don't over-think every stroke.
- Learn how to use your kick but don't spend a lot of time doing kick sets. Kicking is about stroke control and body position, not propulsion.
- Use paddles. Paddles help you maintain a better stroke and the result should be the use of your lats to swim.
- Do short repetitions for stroke quality. It takes fitness to swim long durations with good technique. Start shorter and swim faster.
Focus On The Most Important Machine – We can get carried away with technology and investing a lot money on bikes, carbon fiber, GPS gadgets, power meters, etc. But pat attention to you. Check to see how your body is feeling. Does your back or shoulder hurt? Does one hip drop when you run? Are you standing tall? Are your calves always tight? Consider those things and if something is amiss, get a functional movement screen to keep you on a healthy path.
Do Swim Drills – Your drills should have specific purpose. My favorite drill is the side lying kick drill. It helps you get comfortable in the water, works on body balance and correct body position.
Race Day Tips
- Relax – The work is done. Don't let the nerves get the best of you and eat up much needed energy. Channel your energies on your goals for the race.
- Practice transitions
- Scout out the course on race day,
- Keep your transition area compact and simple.
- Wear the same clothes for the entire race.
- Figure out your nutrition needs before the race and practice many times.
- Have a race day check list
- Learn how to change a tire.
Train What's Behind You – A strong butt is the key to a happy life when it comes to running and cycling. Strength in the glutes keeps the pelvis from tilting side to side and will help eliminate other classic injuries such as IT band syndrome and hip bursitis.
Go Short Before Going Long – The Ironman World Championship is the most recognizable triathlon in the world. A 140.6 event with 2.4 miles of swimming, 112 miles of biking and 26.2 miles of running is a tough feat. Allow yourself to build to this distance; it takes time to develop muscle memory, aerobic endurance, skill, and knowledge to go this distance. Develop your skills by doing shorter distances such as the sprint and Olympic distance.