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

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.

Program

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

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.

Swimming with Ankle Bands

If you are not sure what ankle band swimming is, then I can assure you you have not done a set of freestyle with the nast little band around you ankles.

What makes this drill so effective, is the fact that the athlete must exhibit proper body position, a high stroke rate and effective propulsion all at the same time. This is exactly what needs to happen if you plan to swim fast in a triathlon.

Many athletes work on these three aspects of freestyle swimming independently, and then expect them to all come together when it counts.

So what is an ankle band? you can but premade rubber bands or ankle cuffs that velcro from many popular swim vendor. An inexpensive verion can be made from an 18 inch length of old bike tube tied in a knot. The band is placed around the ankle so that it is snug and prevents you from kicking.

Begin with 4-6x 25 with the ankle band with 20-30 sec rest interval. You will quickly learn if if some aspect is lacking.
1. Over glide and you will lose momentun and sink.
2. swim with a low stroke rate and you will sink.
3. Maintain poor body position, and you will sink.
4. Do not obtain a good hold on the water or VF ( vertical forearm)and you will sink.

The great thing about ankle band swimming, is that if you are able to make it across the pool, you are doing something right. Its self correcting execise/ drill.

Think if it as the swim equivolent of hill running.

Another critical benefit of ABS ( ankle band swimming)is fatigue resistance. This is the ability to maintain body position, stroke rate and pulling power as fatigue sets in.


Here is a sample set progression
1. Begin with 4-6x 25 y/m with a 1:1 work to rest ratio twice a week
2. Add 2 reps per week.
3. I like to build to 10x 50 on 1 min send off or 5x 100 on 2 min. send off.

It is important to work at ABS. At first, you will not like it, but with persistance, it can really make you a better more powerful swimmer.

If you are like my athletes, you may have some choice words following your first set of ABS. but it will work!

Coach Tim

Lower Leg Injury Prevention

As we head into winter, and begin building up mileage and fitness, its important to make sure the lower leg muscles keep up with the rest of your training.

One overuse injury that often occurs in masters athletes at inopportune times is a lower leg calf/ soleus strain. I have seen this happen mant times ( as well as prsonally), and have set out to come up with ways of keeping the lower legs healthy and flexible.

here are a few factors/ observations
1. Masters athletes suffer fom this more than younger athles.
2. Cycling, due to the high isometetric aspect as it pertains to the lower leg, tends to create tightness deep in the lower leg, and builds over time until it gets injured.
3. After an lower leg strain, it take 4-6 weeks until the athelete is back to normal training.
4. Ankle mobility needs to be maintained to prevent added stress on the gastocs and soleus.
5. Lower leg range of motion needs to be maintained with simple eccentric calf raises.



after each run do
8-10 eccentric calf raises on each leg
8-10 ankle mobility reps with each leg
15-20 second calf stretch.

Happy Training!
To Learn more about customized Strength plans for endurance athletes, check out
www.triathlonstrentghcoach.com

Goals Passion and Discipline

I saw this quote the other day "Discipline naturally follows passion and commitment. Where there's a lack of discipline there's something else in the way: fear.", and it got me thinking.

You see this is the time of year when I spend lots of time reviewing all the data, graphs, charts and race results for the athletes I coach. It's also the time of year when we begin to make plans for 2012.

2011 marks close of my 25th consecutive triathlon season. I ended the season with a sprint race and finishing 6th overall. The discipline to train hard and have the passion to continue is something I try to instill in my athletes.

As I pondered the quote above during a recent long run, I think I came up with the proper sequence to continued progress and athletic success.

Proper goal setting leads to passion for training and racing, which in turn leads to the discipline to do the work required to get a result.

The goal setting piece is a topic onto itself. So begin thinking about what gets you excited to train today when your next race or goal is 4 to 6 months away? Its good to take a few weeks following you final event of the year to set your goals.

That will be the topic for the next installment. Enjoy tha fall training.

Taking up ‘Cross
By Tim Crowley, TC2Coaching

As the fall approaches, and the race calendar begins to thin, you may want to extend your race season another month or two. Consider cyclo-cross if you plan on a single sport focus during this off season.

‘Cross, as it’s commonly called, used to be an obscure version of cycling. In the past five years, the number of races and competitors in most fields have swelled to maximum capacity, attracting mostly roadies and mountain bikers. However, triathletes may be better suited to cross than any other group of athletes.

Cyclo-cross can be defined as a time trial with handling skills and transitions. For any Multisport athletes’ looking to improve their power output, technical skills as well as mounts and dismounts, cross may be your ticket.

Here are some reasons to take up ‘cross this fall.
1. Improved bike handling skills- Racing on dirt, grass, mud and asphalt, shoulder to shoulder with other athletes through tight windy courses, your learning curve to handle your bike becomes steep. It’s said that one season of cross is equal to 2 to 3 years of road racing. Triathletes are notorious for lacking bike skills of mountain bikers or roadies. Cross will make you a safer and more competent rider fast.

2. Normal start times- Cross races range from 30-60 minutes in length,depending on the category you enter. Most start at 9am or later, there are no early morning start times. And since races are no longer that 60 minutes, racing does not require an all day commitment.

3. Transitions- each lap usually has 2-4 natural barriers (steep hill, sand pit etc) or man-made barriers ( 18 inch wooden barrier), requiring riders to dismount at speed and run over a barrier or up a hill with your bike on your shoulder, then a full speed remount. This skill is obvious to triathletes..

4. Increased power output- ‘cross is raced at or above lactate threshold most of the time. With dismounts and run ups, heart rates are usually higher than time trialing. Grinding up hills and through muddy fields requires a large amount of on-bike strength and power, which will lead to improved time trialing abilities.

5. Learn to suffer- Although races are relatively short, the suffering is intense. Learning to race on the edge while slipping through corners develops a high level on focus and concentration. Add to this cold rainy weather, and you become a tougher, more resilient athlete. A good skill set for any triathlete.

6. Winter bike- If you need a bit more convincing, consider that a cross bike with road tires makes the perfect road bike for base/ winter training. If you live in a northern climate, then leave the cross tires on, and you can ride on sandy/ slushy roads all winter without destroying your tri bike. Just hose down and wipe off after a ride. These bikes were made for these conditions.

7. Great spectator event- If your family and friends like watching triathlon, they will love cross. The viewing and action are continuous.

Ifyour next triathlon 4-6 months away it may be too soon to take an extended break from training and racing. Use this time to become a better bike handler and time trialist. Step out of your multi sport comfort zone and become a better athlete. If interested in cross, go watch a race, you will learn a lot, and be eager to get training and racing in the mud..