Tuesday, July 11, 2017

Process outcome and the Masters Athlete-

This is a topic I have been wrestling with for the past 10 years. How can we stay motivated and enjoying a sport we put so much of ourselves into when we know we may not see another PR, or win another race?

If you are new to the sport, ot have been racing for several decades, there will come a time when you will no longer go as fast as you once did. We know we can keep this decline minimal for quite a while, but how we handle it can make all the difference in out outlook toward the sport and lifestyle we love.

Training and racing triathlon is not a zero sum game. The irony is that the sport attracted driven type A personalities, but to be successful, one needs to take a long term view, and as Joshua Medcalf says in his book  Chop Wood/ Carry Water, you need fall in love with the process. As we age as athletes, we can begin to appreciate good health and the ability to push ourselves. Over time there will be a decline in performance, which we cannot control. What we can control is the rate.

I have come to enjoy racing and training more then ever before. I no longer take health and the ability to train for granted.

what i have learned is that when I focus on the process and enjoy it for its own merits, the outcome are almost always favorable. The medals and trophies will collect dust, but the lessones learned out on the road last forever.

Tuesday, June 13, 2017

150 Pull sets

TC2 coached athletes will see this workout throughout the year. This is a great aerobic set with many additional benefits. start with 6 reps and build to 12, taking a 15-20 sec rest interval. The 150 is broken into 50 cruise./ 50 tempo/ 50 fast. By swimming a varied pace, you don't get stuck swimming at a constant speed.
cruise- this 50 is nice and easy with a focus on a good streamline position and smooth relaxed catch. By slowing things down a bit, it allows for good efficient swim mechanics.s s
Temp o- now keeping things smooth, pick up the tempo to race effort. this should be 80-85 % effort.
Fast- this is not a sprint, but focus on increasing power and finishing off the beck end of the stroke.
This swim set makes you negative split, and after each rep, you are forced to go back and swim smooth and relaxed at the start of the next rep. The average pace is steady endurance, but there is the added benefit of working on body position, tempo and power.
There are variations of this set;
A. 12-21 x100 alternating cruise/ tempo/ fast with 10-15 sec rest.
B. 4-6x 300 with 20-30 sec rest as 100 cruise/ 100 tempo/ 100 fast
c-. 5-8x 200 as 50 cruise/ 100 tempo/ 50 fast rest interval 20 sec
i like doing this as a pull set. but it can be done swimming or with paddles added.

Sunday, September 13, 2015

bike rollers

IF live in a warm climate or cold climate, using rollers  has many benefits.
I try to fit rollers in at least once a week throughout the year. I find it helps smooth out my pedal stroke and improves my efficiency on the bike.

Before moving to Florida, I would spend a lot of time during the winter using rollers and a stationary trainer. After relocating to warmer climate, a began using them, not because I needed to be inside, I chose to be inside. With thunderstorms often in the summer afternoon forecast, rollers became a great option when getting on the road was possible.

Here are some useful ways to get the most out of your rollers.

  • Recovery rides- using rollers for recovery rides allows you to control the intensity, and work on a smooth efficient pedal stroke. It's easy to pedal with the light resistance and high rpm's on rollers. Too often when athletes try to ride outside for the recovery rides intensity gets too high,  hills or headwind. Using a stationary trainer for recovery rides is often boring and doesn't allow you to work on efficiency or balance at the rollers do.
  • Develop handling skills- in the beginning just staying upright on the rollers is often a challenge for many athletes. Once you get used to them, you'll notice a smooth and efficient pedal stroke. You can then work on developing advanced skill such as riding no hands, or one leg and pedal drills.
  • Making the most of daylight hours- when you're rides are often asked shortened due to less daylight in the early morning hours or early sunset in the evening. You can extend your workout  by coming inside tossing the bike in the rollers and doing you warm-up or cool down.since there is no set up time, it makes for an easy transition.
There many different types of rollers, I prefer emotion rollers due to the fact that they have resistance levels and guide wheels that help you not ride  off cylinders.since many cyclists and triathletes. Now he's power meters. You'll have all your data on board on any type of rollers.

As we head into the darker in colder months. Consider adding rollers to your indoor training arsenal this winter.

Tim Crowley is the owner of TC two coaching, is also the head strength and conditioning coach at Montverde Academy. For more information, visit www.Tim Crowley.biz

Thursday, October 25, 2012

Strength training for endurance athletes

It's that time year when the the racing season is complete, daylight starts to shrink, and training volume is at its lowest of the year. Is also a time year when the great debate about strength training for endurance athletes begins anew. As a proponent of strength and conditioning for endurance athletes, I have lectured and written numerous times on the subject, and the evidence is overwhelmingly in favor of this concept. Yet many coaches still advocate that strength training has little or no value for endurance athletes.

I can only assume this is either due to lack of information, or lazy coaching .You see to create a well-designed 6 week plan for an athlete, takes the same amount of time as it does to create a 6 week training plan and I can only guess that coaches and athletes do not want to create the extra work required to increase performance.

There are many reasons why athletes need to create a year-round strength training plan that will help reduce injuries and increase performance.It is often cited that this takes too much time during the training week and takes away from swim, bike, and run training .  But a well-designed program should only take about 40 minutes to complete and be done twice a week . this type of plan should include movement skills, core training, mobility work , as well as strength and power-based exercises.

 There are many reasons other than increasing strength and power in the prime movers that one should perform regular strength training workouts .

1. Create muscle balance- swimming cycling and running are all cyclical activities which use specific muscles  that are often over worked and shortened.  A properly designed strength training plan will help create muscle balance,  improve posture, and decrease the incidence and severity of over use injuries .

2. Improve athleticism- through basic athletic lifts such as squatting, lunging, pushing, pulling, you become a better athlete. the added benefit here is when these are done with barbells, dumbbells, or kettle bells you also improve the stabilizers of the core hips and shoulders which are critical in preventing injuries .

3. Improve movement economy- this has been proven in the laboratory and research time and again in all endurance sports that an increase in strength and stability can improve movement economy from about 5 to 8% . this is free speed with no additional training required.

4.  Masters- after the age of 35 endurance athletes lose muscle mass at the same rate as sedentary people even know they are training aerobically. this is a proven fact in this alone is enough reason for athletes to strength training around. the loss of muscle mass and Masters athletes correlates very closely to decrease in speed often seen. one of the best ways to maintain speed as we get older is to a quality well-designed strength training plan.

 These are just a few the reasons to incorporate  a quality well designed strength plan into your off-season as well as in season training plan.

Below are a few links to some additional articles on strength and conditioning for endurance athletes .





Sunday, June 3, 2012

Top Ten Triathlon Books for Athletes

I am often asked by athlete and coaches for recommendations of good Reading material. I have compiled a list of favorite swim, bike , run and triathlon related books. They are in no particular order.

By clicking on the link, you can easily order the book (s) or your choice.

In the coming weeks, I will begin doing book reviews on each of the titles below.

Happy summer reading!

1. Swimming Coaching Bible II

2.Serious Training For Endurance Athletes

3. Better Training For Distance Runners

4. Daniel"s Running Formula

5. Scientific Training For Triathletes

6. Call The Suit

7. Going Long

8. Lactate Liftoff

9. Training and Racing with a Power meter

10. Training Tips For Cyclists and Triathletes

Friday, May 4, 2012

Inseason 3x3

It is now spring, and athletes are getting out of the roads to increase their mileage as the days get longer and the weather warmer. This often leads to athletes either skipping or minimizing their strength plan. Unfortunately all the hard work that was done during the winter will be lost in the next two months unless a maintenance plan is put in place.

Maintaining strength gains can be accomplished by utilizing two short high-intensity strength sessions per week. What I have outlined here is a triathlon specific program which involves three simple strength exercises. Complete 3 sets of each exercise in rotating fashion( cable push both, expired to lift, in ab wheel roller) will allow you to get the biggest bang for your training minutes.

Each exercise was elected for its overall benefit, and its ability to help create muscle balance, stabilization strength and improve movement economy in all 3 disciplines.

1. Cable push / pull- this exercise can be done on any dual cable machine, or could possibly be done using stretch bands or tubing. While standing with feet shoulder width apart one arm is doing a cable row while the other is doing a press. Using cables in this way requires a high degree of shoulder and core stabilization . This is a full body exercise.

2. Hex bar deadlifts in my opinion are single best exercise for cyclists and runners. By using the hex bar the center of gravity is moved further underneath the hips thereby decreasing the stress on the back and knees. In addition to developing strength and power in the hamstrings, glutes and quads, the back muscles are stabilizing the hips much like they do in cycling, creating a strong powerful cycling base.

3. Ab wheel rollout-anterior core strength is critical in swimming and running to maintain proper posture and movement economy. If an ab wheel is not available, this exercise can also be adapted using a stability ball TRX or mini slide toward.

It is highly recommended that before you attempt any the exercises that you consult with a qualified trainer or strength coach to ensure that you are doing them correctly.

You should do 5-10 min. of foam roll and dynamic warm-up drills before you begin the exercises

Perform three sets of each exercise keeping the reps any 6-8 range. Take about 30-40 seconds rest between each set to keep the quality high.

From start to finish this should take no more than 15 to 20 min.
Stay Powerful!

For individualized strength plans, defined your specific needs, contact Tim@ TC2coachingComcast.net or visit www.triathlonstrengthcoach.com

Monday, April 9, 2012

Coaching post- Enter the Dragon

Coaching Post
Enter the Dragon

I came up with the title of this blog post because the phrase "enter the Dragon" has double meaning when it comes to this blog post. First and foremost the Dragon in part one refers to the Dragon naturally speaking software from which I will now use when I write my blogs and articles. This is great tool because anyone who knows me knows that my typing is less than great. With voice recognition software I can think the way I talk and, therefore hopefully not make as many typos.
Having never taken a typing course before, I can finally type as fast as I speak. Back in high school if I knew then what I know now, I probably would've taken a typing course but instead I took art courses. The good news about art and science is that it's perfect when it comes to coaching so hopefully this will allow me to write more frequently.
The second part of the Dragon refers to a book I recently just finished called The Warrior Within the philosophies of Bruce Lee. I recently saw a TV show which is a documentary on the life of Bruce Lee. I realized that make for a very good coaching resource book. Upon reading I came across a pretty good pieces of information which I thought be very useful to share one of them refers to the essence of Jeet kun do which is Bruce Lee's martial arts.
Here are some of the principles and how they refer to coaching
1. Researcher ones experience- what do you bring to your coaching or sport based on your own background, knowledge and experience.
2. To absorb what is useful- you do not need to take everything hook line and sinker.
3. Reject what is useless- throw the rest away
4. Add what is specifically your own- put your own interpretation/ stamp on things
These four principles will work well for most coaches. Too often we take what we learn about coaching based upon other people without questioning or looking deeper. It is important that we filter through all the stuff that we read and learn to create our own philosophies and methodologies.