Dr. J

IM St. George 2011 and Midfoot Cleat Position

2011-05-06T19:52:00.007-06:00

Bike Position 2011

Note the mid foot cleat position. I switched to this position approximately 4 months prior to the race because of metatarsalgia I would experience during long rides the past few years. The forefoot pain was bad enough that it hampered my running. Other conditions I think this would be helpful in include: Morton's Neuroma, chronic calf cramping, Achilles Tendinitis, Plantar Fasciitis, any forefoot issues.

The change in cleat position completely eliminated my pain. I did make the necessary changes in bike position as recommended by Joe Friel, Steve Hogg, and others. I didn't do the modifications myself a la Joe, but had Don Lamson with D2 shoes custom fabricate a pair. These are great shoes, but I will make further modifications on future pairs. My original set up caused the mid portion of my shoe to rub excessively against the cranks. I eventually changed to speedplay pedals with longer spindles to accomodate. This has worked fine. Additionally, I would like mine to be slightly more forward than prescribed. Preferably 10 mm, though this link suggests 5mm worked for him.

One must have a real awareness of the bike handling issue that can occur. Turning sharply with either foot in a forward position will clip your front wheel. Unfortunately I learned this the hard way...a few times. I don't recommend this position if you are racing criteriums or technical mountain biking until you have gained substantial experience. My understanding is that Goetz Heine, originator of the position & Biomac shoes, has made custom bikes to help ease this issue.

Additionally, the mid foot position really fatigues my gluteals and upper quads tremendously in comparison to my more standard forefoot position. This has improved, but I would certainly plan on at least 3 months of habituation before any A race.

Shoot me any questions you might have.

J

Man Camp 2011

2010-11-09T20:58:00.004-07:00

So details for next years camp are forming. We are doing the Quizno's Challenge Colorado Bike Race course the week preceeding the scheduled race, with a little swim & run added in.

We devised our plan for subsequent years camps...each original "MAN" can invite 1 additional guest next year. He is responsible for the guest in all ways...if doesn't hack it, neither are invited the next year. After the camp, the original cast extends invites back. Next years attendees will include Camp Founders Justin Daerr & Gordo Byrn, original campers Mark Pietrofossa, Scott Carr, myself, with unanimous invites Marilyn & Chris McDonald. Actually Chris wasn't unanimous, but his wife was. We felt pity for Big Sexy and invited him anyway. We decided with her many years of racing on the NRC circuit and chasing Big Sexy around, she probably grew a set of tackle to be included.

The invites should are forthcoming...this is certainly not for the faint of heart. I've had a few enquiries already during last years camp and subsequently...be careful what you ask for!!!! More details to come.

J

P.S. The pic above is enjoying a cool one after the final days ride...Idaho Springs up Mt. Evans and and then on to Boulder. There was a sprint for the final city limit sign into Boulder...suffice to say Gordo has given me plenty of motivation for next years camp. You will have to ask him for the story...

Man Camp Day #3

2010-08-11T20:20:00.002-06:00

2 Pass Day

After our swim session and massive breakfast, a mandatory nap was called before the morning rollout. I have to say that was a nice way to start and given the delay (and a little Linkin Park) I rolled the 1st 8 miles to the beginning of the switchbacks on Berthoud Pass at a good clip. I did feel a little better today than the past few and took advantage of the perky feeling.

Having done a few camps in the past, I'm well aware of what training load I can typically back up. Just to hang on the past few days on a couple of Gordo's pulls and to complete the climbs was all the intensity I needed. And generally speaking, I enjoy leaving the camps in better shape than I come. For me, this means a lot of humility and taking it easy through the 1st part of the week.

In any case, 13 miles, 2,500- 3000 feet of climbing, and 60 minutes later I hit the top of the pass. I was able to crest before the rest of the MEN except Gordo (who dropped me like rock when we hit the steep stuff) on the account of my sneak attack right out of the gate.

After regrouping, we cruised together until the base of Loveland Pass. Needless to say my earlier effort doomed any attempt at a fast ascent up this one. We got a group pic at the top and cruised into Dillon. I gave it a shot at the city limit sign sprint, but even dead assed tired Petro can easily ride me of his wheel, though the attack was quite far out and equally as sneaky as mine at the rollout.

We finished up the day with our standard 5 mile run before dinner. Gordo & Petro were feeling a little peppy and negative split the way home. Unfortunately this generated some later dinner discussion and JD has now introduced sprint primes into our runs. Look out folks, I think this may cause some damage.

J

ManCamp Day #2

2010-08-10T18:48:00.003-06:00

A tough day today...there is nothing tranquil about 130k of riding with 7500 ft. of elevation gain, 5 miles running, and pool session.

My plan was to remain as steady as possible, but all those went awry after beginning the climb out of Estes Park into Rocky Mountain National Park. It was a beautiful ride, peaking out above 12,000 feet, but there is no way to take that easy. We regrouped right before the top; JD & Gordo rolled over the top together and a fortunate road construction stop allowed Scott & I to go over the top just behind Petro.

An awesome descent into Grand Lake and a good stop for a bona fide breakfast. Of course, Gordo drilled it out of town and pulled a very solid pace. The heart rate frenzy to stay on created a bit of issue with the digestion...needless to say the massive shunting of blood to my gut kept the legs pretty anemic. I was definitely "shunted" and as we hit the climb into Frazier I was happy to voluntarily pull the plug and cruise back into town with Scott. This was my only shot at normal gut peristalsis resuming this evening.

We headed out for 5 mile run; nothing is easy at 8,500 feet. The swim was certainly no better. Fortunately with self-appointed medical waiver for my shoulder (Camp Doc has its privileges!), I took it a bit easier than the rest of the boys.

Heading to dinner...we are all salivating at the dinner aroma Jen has all cooked up. More tomorrow.
J

ManCamp 2010

2010-08-09T13:58:00.004-06:00

I will be blogging this week from Colorado as we do some training there @ the 1st Annual Mancamp. For info on the genesis of the camp, check out Gordo's Blog. The basic gist goes like this...

"the idea for ManCamp came when Justin (Daerr) and I were drilling it up a mountain. I can’t remember where but the climb was long, and hard, so I’m guessing it was Arizona or Colorado. We were smacking it and J leaned over and said, “this is man training.” Something about his tone made me laugh and the concept of man training was born. I suppose there’s a little boy living in me and he likes to be a man every once in while."

Having trained with the boys in the past, this will be a solid week of swim/bike/run with a heavy emphasis on the bike.

I'm recovering from a nasty GI bug last week that threatened my presence at the camp, so the first few days will be as tranquil as the terrain will allow. Today we started off with a little "renegade" training, as my kind 1st night Boulder homestay (thanks Brooke) JD revolted from the 5:45 swim. We got a nice 5 miles on the Wonderland Trail before meeting up with the boys for our ride (JD says renegades of Funk by Rage Against The Machine should be in the background of all of our renegade sessions from hereafter).

Mayor meeker, Taylor & Chris from SC joined in for the ride up to Estes Park. It was a nice steady pull up Big Thompson Canyon until Glen Haven, then I took the caboose over peak into Estes. Solid 3hours and change of riding to ease into camp. More to come.

Eccentric exercises for Runners

2010-06-26T13:21:00.002-06:00

I've written extensively in the past regarding the benefits of eccentric exercises for rehabilitation of a variety of overuse injuries.

But I also feel strongly that eccentric leg exercises are very valuable in strength training for runners who may have biomechanical limitations in regard to training volume. I will commonly reduce training volumes in athletes with these concerns and replace some training with eccentric exercises to increase the durability in the muscles crucial for running. Note that most of these exercises were developed to fix chronic tendinopathy. In this use, returning the limb to neutral by the uninjured limbs is important. This isn't the case in using the eccentric training for increasing run durability.

My routine includes strengthening the following muscles:
1. Hip Abductors (gluteals)

The pelvic drop exercise is completed by standing on a step with the exercised leg, while holding onto a wall or stick if necessary for support. With both knees locked, the opposite, noninvolved pelvis was lowered towards the floor. Then, the suspended leg is lowered even further by bending the supporting leg. Finally, the suspended leg swivels and goes through the swing phase of gait by first swinging forward then backwards while the exercised leg stabilized the body by contracting the gluteus medius on that side.

The reference used below describes a different exercise but supports eccentric strengthening for ITB syndrome.

2. Knee Extensors (Quadriceps)

Place your feet shoulder-width apart on an
decline board. Lower yourself while standing on the knee intended for exercise (bend the knee approximately
60 degrees), then raise yourself while standing on the opposite knee. Build up to three sets of
ﬁfteen repetitions, twice a day. You can add dumbells to increase weight as you progress.

3. Calf Muscles (Gastrocsoleus)

Stand with all your body weight on the exercised leg. From an upright position and standing with all body weight on the forefoot, with the heel extended off the back of a step, the calf muscle is loaded by having lowering the heel beneath the step. The foot is then brought back to neutral with either the use of both ankles. In rehabbing injured ankles, non-injured leg is used to return to the starting position.

********
The eccentric strengthening of the muscles allow them to be more resistant to the destruction we see during race efforts and hard running.

I hope you find these helpful.

Dr. J

References:
1. P Jonsson, H Alfredson. Superior results with eccentric compared to concentric quadriceps training in patients with jumper’s knee: a prospective randomised study. Br J Sports Med 2005;39:847 850 LINK: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1725058/pdf/v039p00847.pdf

2. M A Young, J L Cook, C R Purdam, Z S Kiss and H Alfredson Eccentric decline squat protocol offers superior results at 12 months compared with traditional eccentric protocol for patellar tendinopathy in volleyball players 2005;39;102-105 Br. J. Sports Med.

3. Alfredson, H., Pietila, T., Jonsson, P. & Lorentzon, R. Heavy-load eccentric calf muscle training for the treatment of chronic Achilles tendinosis. Am J Sports Med 1998 May-Jun;26(3):360-6

4. Alfredson, H. & Lorentzon, R. Chronic Achilles tendinosis: recommendations for treatment and prevention. Sports Med. 2000 Feb;29(2):135-46.

5. Fredericson M, Wolf C. Iliotibial band syndrome in runners: innovations in treatment. Sports Med. 2005;35:451–459. 21. Fredericson M, Yamamot

EC Tucson Camp Wrap Up & Anti-cycling sentiment

2010-03-19T07:15:00.003-06:00

Just got back this past weekend from our Spring Endurance Corner Tucson Camp. The camp was incredibly well organized by camp director and pro triathlete Justin Daerr. It was great to see old & new campers alike and, like always, gain some early season inspiration from my training partners.

The pic above is the pool we swim...great environment to kick off the training season.

I also to forward this email I received from my buddies in TriCoWS (Tri Club of Winston-Salem. This is one task worth doing. See below

Recently Tony Kornheiser of ESPN went on a rant against cyclists going as far as advocating running over them. Some of his comments included:

"Run them down, like Wile Coyotes, run them over. Just stay on the right. Stay on the right."

"And they all wear...my God...with the little water bottle in the back and their stupid hats and their shiny shorts, they are the same disgusting poseurs that come out in the middle of a snow storm with cross country skiing on your block. Run them down."

I have just filed a complaint with the FCC. I would ask all of you to do the same. Given the recent death of Adam Little, we don't need people like this on the public airwaves.

To file a complaint go to: http://esupport.fcc.gov/complaints.htm

Click on the radio button: Broadcast (TV and Radio), Cable, and Satellite Issues.

Proceed to the next page. Click on the radio button: Unauthorized, unfair, biased, illegal broadcasts (does NOT include Obscene, Profane or Indecent material) This does however, include "Broadcasting threatening or intimidating statements about an individual or group."

Proceed to the next page and select the online form. Complete your consumer information. You will then need to complete Form 2000E. Pertinent information that needs to be included:

1. What is the name of the company that is the subject of your complaint? Red Zebra Broadcasting (ESPN 980)

2. If your complaint is about a radio or television station, provide the following information: Station call sign (e.g., "KDID," "WZUF," "KDIU-FM," "WZUE-TV"): WTEM, WWXX and WWXT

Station location: City: Rockville State: Maryland

If you are complaining about a particular program, provide the following information:
1. Network: ESPN980
2. Program name: Tony Kornheiser Show
3. Date of program (mm/dd/yyyy): 3/11/2010
4. 10:00 am
5. Provide the details of your complaint, including the time, date and nature of any conduct or activity complained of and identifying information for companies, institutions or individuals involved (if not already described above): During his show on March 11, 2010, Mr. Kornheiser advocated violence against anyone riding a bicycle on a public road. Specifically, Mr. Kornheiser stated "Run them down, like Wile Coyote's, run them over." Using public airwaves to advocate violence against cyclists is unacceptable and should not be tolerated.

Please take a moment to file the complaint and forward this on to others. Hopefully, we can get morons like Tony Kornheiser off the airwaves, and maybe, just maybe, make cycling a little bit safer.

Thanks,

Tricows

Silverman 2010 & Camp Solitude

2009-11-08T10:13:00.002-07:00

Last year I did the swim & bike at Silverman in an effort to recon the course for racing this year. As life would have it, didn't have my life in balance to put the training effort together to race the course like I wanted. So, my brother aka, Johnny Salsa, crazy johnny, quadjranch is racing the half ironman.

His buddy, Greg Petty, is tweeting live from the racecourse today. You can follow on quadjranch on twitter.

Hope everyone is enjoying the fall. I'm up in McCall today with my lovely wife working on Camp Solitude.

J

Final Gear Selection

2009-09-11T12:38:00.003-06:00

There was a few changes prior to race day. The lower picture is the final race day gear in comparison to what I planned to use in the top picture. I will comment on a few things and leave some others for a different post.

My "secret weapon" was the pull buoy carved out to stuff our required gear and fashioned around our waist with a old tube. It worked brilliantly. I was able to store all of my necessary gear in the buoy-the cell phone or GPS unit, whistle and compass fit there without difficulty. I had tied the pull buoy tight enough that it didn't bounce when running at all and with one easy pull would fall into place between my legs for the swim. When I would stand up from the swim, it would pop back into place on its own. Seamless transitions in that regard.

There were a changes with a few items that we were on the fence about. The webbed gloves vs paddles debate literally continued up to race morning. However, the edge was given to the paddles b/c they were faster in my pool TT's and weren't as fatiguing. The fingertip paddles were the ideal size in that they were definitely faster, but not excessively tiresome. I ended the day without any huge issues from them at all. However, they weren't easy to transition and they were a real handicap getting in and out of the water. On the steep climbs immediately out of deep water required a lot of additional strength that I didn't really have. The gloves would have been nice to get that extra grab. My ideal solution would be to have thin neoprene gloves with finger paddles. I would add a carabiner to my tube to allow me to carry them on the long runs.

There are many things I would do different. Poor equipment choice alone cost us 30 minutes...very frustrating. More to come in my race report.

Now recovering and back to work,
J

Post Race O till O

2009-09-07T19:18:00.003-06:00

8th Overall, 10:38

race report to follow.

O till O Gear Selection

2009-09-05T12:27:00.004-06:00

Last fall my brother called me after Jonas Colting had won and wrote his race report on a unique race called O till O. It was intriguing and Erin suggested that we go do the race to celebrate my brother’s 30th Birthday.

So, here we are. We’ve spent the past few months accruing run miles and swim yardage. My largest week included 70 miles of running and 25k of swimming, so nothing astronomical. Despite 5 months of base training, I biomechanically challenged myself that week. Fortunately all is well and we have no injuries to speak of.

One interesting aspect of the race is the lack of formal transition areas. Despite going from swim to run ( and one bike section) 40 times, you keep all of your gear with you every step of the way. People have tried many different solutions for gear, including kick boards, flippers, water-tight bags for shoes, etc. We’ve taken Jonas’ advice and decided to run in our wetsuit and swim with our tennis shoes and avoid any gear changes. This put heightened awareness upon our gear selection. We’ve spent a few sessions testing different combinations. What you see above is my final section, minus my “secret weapon”….I will disclose that after the race, depending on how well it works. A couple of choices you might find interesting…the Blue Seventy webbed gloves will serve dual function in warmth and providing a paddle effect. One of the test sessions I soaked 4 pairs of different shoes and then weighed them…the Zoots won, saving 2 pounds of dead weight. My shoulder hasn’t quite recovered enough to overcome the resistance of a sleeved wetsuit, so I’m going sleeveless. Infinit remains my nutrition of choice…no worries about the right mix of calories, electrolytes and sugary taste. The pic above contains nearly my entire race kit.

Hope the rest of you are enjoying your summer adventures. You can see mine live tomorrow by watching real time GPS updates online.

J

Poker Pacing II

2009-08-14T09:08:00.006-06:00

Poker Pacing 100's

A few years ago, I wrote the basic approach I use to prepare for Ironman run training. I've been toying with a few different sessions that incorporate another key element of efficient running, high cadence, into these workouts.

Increasing cadence has significant benefits in reducing the biomechanical load of running. In turn, the increased cadence reduces the risk of overuse injuries. An improvement in this technical aspect alone can reap huge benefits for most runners in regard to recovery and preserving lower extremity health. In addition, it is much easer to increase foot speed and maintain that foot speed for greater duration during training runs and races. Increasing cadence any amount can be beneficial; the goal cadence is 92-94 strides per minute. You can calculate this by counting how many times one foot strikes the ground in 15 seconds and multiply by 4.

After one gets relatively skilled at poker pacing (negatively splitting) workouts, then the next element is to raise cadence. For this 10k workout, I recommend raising your cadence 6-8 foot strikes/minute. The first mile is done at a pace very slow, concentrating on raising the cadence substantially above your comfort zone. This requires moderate concentration...most people feel awkward in running with such a high cadence and slow pace. The goal is to maintain that cadence as you increase the pace 20-30 sec/mile, ending with a pace 30 sec greater thany your open 10k pace.

For example, my last 10k race was a trail run a few weeks back that I finished in 38:55, or around 6:15. So, my workout looked like this:

9:15 120
8:45 124
8:15 128
7:45 134
7:15 138
6:45 144

The goal is raising cadence while maintaining pace. If need be, slow down the pace to accomplish your goals.

Have fun and enjoy the workout.

J

6 Week Countdown to Ö till Ö

2009-07-26T12:35:00.006-06:00

My big event this year is Ö till Ö, a one day event that takes place on an archipelago off the coast of Stockholm, Sweden. I will be teaming up with my brother, commemorating his 30th birthday.

The challenge should be a good one, as our individual triathlon weaknesses are opposite, but yet both comprise the race. John, in relative terms, has been the slower runner. He has put in a really great running base this year since moving to Boise. We just completed a 3 week block with 54/57/60 miles running. We've included a variety of terrain, including some tough uphill sections in the Boise Foothills. This past week he surged towards the end of one of our 16 mile runs...I was certain he was going to blow up. Instead, he finished strong and was able to carry that effort to the finish.

Swimming has certainly been my "achilles tendon" in the past. After a bigger effort this past year, my swim times significantly improved. I was able to put down one of my faster swims with a good buddy of mine in SoCal, KP, this spring at the end of a 4k swim recording a low 14:xx effort. However, a re-injury of a chronic shoulder issue flared-up and I had a SLAP tear surgically repaired on 3/2/9. Since that time, it has been full-on with recovery and rehab. I was cleared to swim without restrictions at 4 months post-op, but had started kicking and drills a month before that. Though I have a ways to go to get back to sub 14:30, I've made significant gains in my 1000 TT efforts every week.

One of the fun component of the race is the multiple transitions and choosing appropriate gear. We've spent some time trialing some different gear options in some swim-run bricks, but we haven't chosen our final gear. More of that time to come in the upcoming weeks.

One other aspect of the race that is neat is the live tracking of the event. During the race, each team keeps a GPS which can be followed on line to track progress. Pretty cool.

Hope your summer training is going well.
Dr. J

Stress Fractures

2009-07-19T21:57:00.005-06:00

I've been fortunate enough to spend time with a great triathlete and good friend, Kate Bevilaqua the past few months. Fortunate for those of us in Boise, she chose to spend the Northern Hemisphere summer training here. The past several months have been filled with some unfortunate injuries, the most recent a inferior pubic rami stress fracture. With her permission, I've loaded her most recent x-ray on the bottom (right side, bottom of the "O ring" in the pelvis). Recently, I was forwarded another pro triathletes x-ray with a femoral neck stress fracture (upper xray...note the lucency in the superior part of the bone between the ball and the hip). I thought it might be worthwhile discussing the basics of stress fractures. In upcoming posts I will delve a bit further into more detail in the training aspects when returning from healing fractures. The bulk of this article was recently posted on Endurance Corner's Feature article at www.xtri.com.

Stress fractures are the result of repetitive biomechanical stress to bones which do not recover from that stress. Anyone may develop a stress fracture so long as the involved level of activity produces stress greater than the bone’s ability to resist it. The fracture occurs when repetitive activities produce nonpainful microfractures of bone trabeculi. If the collective stresses remains below a specific threshold (different for each individual) or if the athlete rests between episodes of stress, the microfractures will heal. On the other hand, if the athlete continues the offending activity the microfractures will increase to the point that pain will occur with activity. This is the first symptom of a stress fracture in most individuals, although some athletes may limp without complaining of pain. If the athlete heeds the pain and reduces the stress at this point, the fracture should heal without other treatment. If the athlete continues with the activity, the stress fracture will become more evident clinically and radiographically.

There are conditions that mimic stress fractures. Some conditions are the result of overuse, such as tendinitis or periostitis (inflammation of the periosteum surrounding the bone) and cause similar symptoms. In fact, these condition are likely an earlier finding along the continuum of overuse injury that leads to a stress fracture. Stress reactions, the term used to distinguish the earliest such findings, are accelerated remodeling with bone marrow or soft tissue inflammatory changes.

Rarely bone lesions can cause similar pain. The most common of these rare lesions is benign condition called an osteoid osteoma. The pain of an osteoid osteoma usually does not increase with activity, however. It will cause pain at times of both activity and inactivity, especially at night. Both lesions will produce periosteal reactive bone and cortical thickening. Even more rarely, certain malignant lesions can cause bone pain. Also rare, an area of subacute or chronic bone infection may simulate a stress fracture.

The diagnosis of a stress fracture can generally be made by the history of progressive pain following increasing training loads, accompanied by point tenderness of the affected bone at the point of the stress fracture. Stress fractures may present for diagnosis and treatment before the plain x-rays are abnormal, because radiographic changes frequently lag behind clinical symptoms by weeks. In individuals with symptoms of a stress fracture with normal radiographs, a bone scan or MRI will confirm the diagnosis. The longer the patient is symptomatic, the more evident the fracture becomes.

Some people more prone to the development of a stress fracture than others. Since stress fractures are the result of excessive stress, and abnormally angulated bones or extremities result in increased stresses delivered to bone, abnormal limb alignment increases the chance of development of a stress fracture. For example, an athlete with a varus deformity of the hindfoot (opposite of a flat foot) will place more stress than normal on the base of the fifth metatarsal, which may result in the development of a stress fracture of the proximal diaphysis of the fifth metatarsal (Jones fracture). Limb length discrepancies are likely risk factors as well. Hormonal abnormalities, specifically in females, increase the risk of stress fractures as well. Though beyond the scope of this article, new information suggests that ammenorrhea, when coupled with chronic energy deficit as the result of inadequate caloric intake and increased exercise, result in an increased combined risk of fracture.

Stress fractures in running athletes occur most commonly in the bones of the lower leg and foot. Their most common location is in the posterior medial aspect of the proximal tibia, but the 2nd metatarsal is also frequently seen. However, fractures of the spine, pelvis, hip, femur, tibia and foot have been reported. Though not well-documented, the location of stress fractures in triathletes is similar to runners, albeit, it seems to occur with a lower incidence.

The treatment of stress fractures is based upon by classifying them as either high-risk or low-risk for complicated outcomes. High-risk stress fractures occur in the superolateral femoral neck, anterior tibial shaft, tarsal navicular, proximal fifth metatarsal, and talar neck. These require immediate attention and often surgery.

Examples of low-risk stress fractures occur in the lateral malleolus, calcaneus, 2nd through 4th metatarsals, and the femoral shaft. The reason to differentiate the two is that the undertreatment of high-risk stress fractures can lead to completion of the fractures with disastrous outcomes. On the other hand, overtreatment of low-risk stress fractures can result in unnecessary deconditioning, prolonged immobilization, and subsequent increased fracture risk.

Daily supplementation with 2,000 Mg of calcium and 800 IU of vitamin D has been shown to decrease the risk of new stress fractures. This should certainly be entertained by those new to the sport or anticipating an increase in training load. If ammenorrheic, your physician will likely recommend an oral contraceptive to normalize hormone levels.

The return to regular training is highly individualized to both athlete and fracture location, but commonly takes 8-12 weeks at minimum. This return to activity should be closely monitored by a physician familiar with endurance sports medicine.

Best of luck with your summer training,
Dr. J

Stretches for Running

2009-03-14T16:13:00.003-06:00

Many of you might recognize the guy above...it is a good buddy, Clas Bjorling. A few years back at an Epic Camp we attended, he shared with me his thoughts on stretching for performance and the prevention of injury. If a guy running 2:42 off the bike and sub 2:30 in an open marathon talks about running improvement, I tend to find utility. Here are my thoughts a few years later after treating myself and others.
***

I see (and experience) my share of overuse running injuries. The initial injury can be debilitating, but often the subsequent aches and pains are a result of a cascade effect from the initial injury/overuse/weakness. The offending injury then results in overload of other muscles, and their subsequent tightness.

Often times, treatment is directed at the source of pain. Many times we ignore the initial symptoms and initiate compensatory mechanisms that overload other muscles in an effort to protect the initially weak muscle.

Start with this simple routine...I find it useful for nearly all running related injuries. The emphasis of the flexibility program is directed towards the running core stabilizing muscles that can be tight. Relieving the tightness throughout the all of the running muscles is more effective than isolating the affected muscle alone.

These stretches are commonly found in most Yoga classes. And though typical Yoga classes are great, most of us are too fatigued to participate on a regular basis in the midst of heavy triathlon training. For this reason, I've collected a set of passive stretches that are very restful that you can complete without a lot of additional active work They really work best when you are really fatigued:

childs pose

down dog or bent knee calf stretches, leaning forward on hands

hero or lion pose

fire log pose

half lord of the fishes or sage

reclining big toe pose (use strap)

...sorry for the yoga terms; go to yogajournal.com for pics of poses.

Hope this is helpful.

Dr. J

Bike Fit, Part II

2009-01-21T07:02:00.004-07:00

I changed out the photo from the bike fit, part 1 blog. I originally couldn't find my 2003 IM Brazil bike pic, which was my first ironman. I finally found it and posted. Take a look and compare to above. Kind of fun.

***

On to the next step in the evolution of my bike fit. During my time in Boulder, I scheduled a bike fit with the guru at the Boulder Center for Sports Medicine, Andy Pruitt. He, along with Todd Carpenter ran me through their program.

After filling out a basic intake questionnaire, we discussed if I was interested in a performance or problem oriented fit. A performance fit would concentrate on improving power output through position changes. A rough estimate of the aerodynamic profile could be performed as well. The most aerodynamic position in which maximal power output can be obtained is eventually sought. Although comfort is not the primary outcome in this sort of fit, the position must be sustainable for the given distance. If the position is not sustainable, then a less aerodynamic position is used until it can be maintained for the race condition. This position should be measured in a real life situation and compared to the prior position.

In a problem oriented fit, a thorough biomechanical assessment is performed to determine underlying pathology. A physical exam was performed by a frontal and back coronal view to determine obvious pelvic obliquity and truncal imbalance. Flexibility was examined to determine any areas that might prevent a position otherwise prescribed a particular formula (more to come on next post). This included an exam of my neck, back, and lower extremities (hip flexor/hamstrings/ankles). A thorough physical exam, including a strength evaluation, was completed.

I chose the performance fit, as I had been able to ride my current position in a few ironmen with reasonable success (5:09 IM Brazil bike split).

We then headed in to the bike fit studio where my bike was already set up on the trainer by Todd Carpenter. Todd had studied at the Univ. of Colorado and had done some interesting work on aero position vs uncompromised comfort position on the effect of TT performance. In a nutshell, comfort wins.

I completed a baseline power exam on my the position I presented with (top picture). Then we applied the motion monitor markers (little glow balls on my body) and recorded kinematic data. Using this data, we made some adjustments in fit to gain the correct angles and range of motion during the spinning cycle. Adjustments were also made to my cleats to address knee tilt and avoid loss of power generation by movements that were not driving the leg directly into the pedal (tibia straight up and down like a piston as opposed to elliptical motion).

Though I was interested in improving performance, the changes we made were to improve comfort (bottom pic). I raised my handlebars in order to allow the upper back to reduce the amount of cervical lordosis required to look up the road. This, and the cleat positioning, composed the majority of change. We tested the second position with a similar power test, which resulted in a lower heart rate average for the same power output.

All in all, this was a great experience. It confirmed the fit I had tinkered on since my fit with David Greenfield was pretty good. The additions of cleat adjustment was great fine tuning. The biggest take home was that comfort, even for performance, nearly always trumps "intuitive" aero changes. My one disappointment was the inability to test different positions that might have increased power output, in addition to making the one position I had more economical. I may be splitting hairs and there may not be any difference. As you will see in part 3, I think you can take the comfort caveat and still have room for additional power improvements.

Evolution of my Bike Fit-Part 1

2009-01-13T17:21:00.005-07:00

I thought it would be interesting to talk about the evolution of my bike fit as I start tinkering with my fit, as I usually do early in the season. It is a lengthy conversation and I will break it into 2 parts. The second will include some of my current thoughts on bike fit. Enjoy!
***

My first bike purchase was one that I bought one night while on call during my fellowship. I was waiting for a patient to be brought to the OR from the ER and was leafing through a cycling catalogue and came upon closeout deal on a Fuji Aloha. I was prompted to close the deal quickly as some of the Vanderbilt residents were going to do a triathlon and I wanted to do it as well. I’d never owned a bike and certainly knew nothing about an appropriate bike fit.

Typical for most closeout deals, there were only a few sizes left. The online operator convinced me that I would be fine with one of the remaining frame sizes, so I went with it. Nine frames, 3 cycling shop fits, one custom 3D fit and 9 ironman later, my expectations from a bike has evolved and is quite different than where I started. My bike needs started with concerns about comfort, skipped to looking good, moved on to desire to go fast and has now returned full circle to comfort.

How I would define comfort has changed as well. My early rides were simply limited by perineal (crotch) comfort. I suspect my early discomfort was simply a process of learning to ride and finding a position that accommodated the particulars of my build and flexibility. These early fits however, were the result of my own fiddling and left a tremendous room for improvement. I went from a bike too large to one that was too small, before abandoning TT bikes for a road bike.

With help from Ken’s Bike Shop, I was finally able to ride comfortably. I was able to finally spend more time on my bike by 2002 and I actually logged some consistent miles for the first time riding consistently 3 times/week. When it became spring time and triathlon season, I slapped a pair of aerobars on the bike and rode on. This set up served me reasonably well and I finished my first IM in Brazil in the following year.

By this time, I began getting more serious about triathlon and wanted to look like on of the guys on the cool TT bikes. After a bit of research I decided to go visit David Greenfield at Elite Bicyles in Philadelphia. After receiving the best customer service during a bike fit I’ve ever experienced (and a day in the life with Richie and the gang is a story I will never forget), I decided to purchase a Razor. His attention to detail during my fit to accommodate my flexibility (or lack thereof), yet reach a reasonably aero position was greatly appreciated. Through a combination of increased training volume, improved comfort and aerodynamics, and inspiration from my cool new bike I was able to return to IM Brazil 2 years later in 2005 and improve my bike time nearly 20 minutes, gaining my first Kona slot along the way.

Winter Big Day Training

2009-01-04T20:47:00.009-07:00

I have to admit that the past few years I've been envious of the Northern athletes that spent the off-season cross training by doing winter sports. After our move to Boise, the Shilt household has been anxiously awaiting the first big snowfall to hit Bogus Basin. Fortunately, we haven't been disappointed. I was able to have my first Winter Big Day Training that included an hour swim, hour run, then 2 hours of skate skiing...well sort of. Fortunately Erin was kind enough to circle back and give me a few tips & there were a few brief moments of Eureka! Needless to say, I don't think anyone attending Liberec in a month has anything to worry about.

****

A couple of things you might be interested in.

The first is that Gordo has re-invented his website. The new site, Endurance Corner, is comprised of two components. The basic platform, free to all, is comprised of all the articles and blogposts that he has authored over the past 10 years. Also included are Alan Couzens's insightful blogs and the podcasts that Gordo and Justin Daerr have put together.

There is a subscription component as well. This will include unlimited access to Gordo and the rest of the Endurance Corner team on his forum and a customized coaching plan.

****

The final note is about the last few remaining spots at our spring training camp in Tucson. The training was outstanding last year and you can expect the same this year. Unique this year will be daily lectures and case reports on Medicine and Endurance Sports. For those in the health care field, you may be able to deduct a portion of the camp as a business expense. (Of course, you should consult with your tax professional for your particular situation before making any tax or legal decisions!!!). For those in the coaching business, there will be USAT coaching credits available as well.

****

I hope all is well and everyone is enjoying the new year as much as we are.

Silverman Report

2008-11-10T16:37:00.003-07:00

Whew!!! The Silverman is definitely a challenge and certainly earns it billing of "the toughest course in North America". Without further delay, here are the details of my training day:

Total calories out (calculated): 5812

Swim 1:20 max 152 avg 138

Bike 6:02 max 162 avg 145

Swim:

The swim conditions vary widely. I swam at Boulder Beach (unprotected part of the course near the turnaround) the day before the race without a wetsuit. The water temperature was perfect and I was surprised at the reported reading. The water is very clear with 20 ft visibility and smooth as glass. Race day was quite different and lived up to all of the hype.

The course is L shaped (Imagine the “L” standing on its short leg with the long leg pointing to the left). The initial out section is with the current and reasonably fast. Every turn buoy is yellow, which helps with navigation. The long out and back section can be more challenging to navigate. Not only does it whitecap here, but the narrow distance between the out and back buoys makes them very easy to confuse when sighting. The long return section was definitely more difficult b/c of the current and conditions, but nothing like the short return leg. I’m not certain if it was mostly conditions, but there was a much larger current and bigger swells. My time on this short section was equal to one of the longer legs. The swim was very humbling and reminiscent of my first Ironman swim.

Note: I certainly didn’t need a full wetsuit. This is the first time I’ve worn one since 2003. It was very confining and far too hot. When I got out of the water, I wasn’t surprised to see my swim time... See comment above re: IM Brazil 1:36 swim in 2003.

Bike:
The initial hill climb out of T1 is challenging. It is very difficult to keep the hr rate low, even with a restrained effort. Once on main road, there is 11 miles of rollers leading up to the right hand turn. Not a lot of opportunity to get settled. There is a tail and crosswind. I rode with a front 808 and a disc. Unless you are very comfortable with crosswinds, this can be daunting choice. This dilemma begs the question of deciding between what your capable and what is prudent-I technically had no issues with the wheel choice, but spent a considerable time riding leaning over. Despite a conscious effort to relax my upper body, it got a good workout. If I would have run, my trunk was fatigued, and that would have made a tough run more difficult. I’ve not ridden a tri spoke, but the combined climbing and little aero loss should at least make this a consideration.

The out and back section is a continuous section of climbing and descending. There are no steep climbs; instead, just moderately long stretches of false flats to climb and descend. The road surface is pristine until about mile 40. At this juncture, it is turns to chip seal and is very bumpy with many places that are too uneven to sit through. The 10 miles to the turnaround and back is where I first fell considerably off pace despite a constant effort.

Milepost 85, or the last five miles back to the original turn off, was the second considerably slow section. There is a long gradual climb and headwind. Unfortunately it never gets easier during the remaining portion of the bike ride. After a short section back on the highway, you reach a section literally on a bike trail. The bike trail beginning marks the location of the “3 sisters”, a series of short climbs reportedly reaching the 18% grade. Short of one sustained downhill for a few miles, the last 22 miles are relentless. You are constantly turning and climbing and going through repeated stop signs, traffic lights, and neighborhoods.

I’m glad I did this reconnaissance. I’m sure my less than optimal condition affected my perception, but I really have a lot of respect for the guys that completed the day. This is hands down the most difficult course I’ve encountered.

In one of my upcoming posts, I will address my thoughts on how to improve the medical care you receive. The challenges I faced the last several months with jaw pain were difficult; I have the deck stacked in my favor with excellent health insurance and job as a physician…I empathize with those who don’t have those luxuries.

Hopefully onto a more restful winter,

J

An Insider’s Perspective

2008-11-08T22:49:00.001-07:00

I thought I’d share how lucky I am this week...for that matter, how lucky any of us are, that are participating in endurance sports for fun. Two separate stories bring that closer to home this week.

The first is about a parent of 3 adopted children that I’ve cared for. Laura finished her first triathlon this year. She got the bug to run a local NC running race and followed that up with her first triathlon. The race director forwarded me a link to a video she made following the race. This video reminds me why I started doing triathlons: to get in to shape and have fun with my brother. It is also a humble reminder that at the end of my work day, I’m lucky to go home and put in a few hours of training. Laura’s kids require care and attention around the clock; a true 24 hour/day job. And she always does it with a smile. Triathlon truly is a privilege.

The second is more personal. After 4 ½ months of jaw pain necessitating multiple dental/endodontist/PCP/neurologist/ENT/oral surgeon appt’s, 5 sets of normal panaromic dental xrays, head & neck CT scan and MRI, months of multiple medications too many to list, repeated blood work, a scheduled biopsy of my mandible next week, all culminated with a trip to the ER on Thurs night/Fri am. After a couple of rounds of dilaudid not relieving the pain, a nerve block finally did the trick. Despite no classical signs of “irreversible pulpitis” (the reason we have root canals) I had one Friday morning as a last ditch effort. Pain gone…enough so, that we decided to go ahead with our plans to check out Silverman this weekend. Ever the optimist, I had sent my back down last week to be built up by the LBS. I still plan to recon the course; we will see how that goes given I’m having a bit of issue as we speak as a result of a weeks worth of Clindamycin wreaking havoc on my normal intestinal flora. Regardless, the absence of the discomfort that I’ve been experiencing since this past June is priceless. It is amazing how much we take for granted and how quickly it can all go away. What am I’m even more amazed is that I’m a physician…I can’t even imagine what a poor soul who had a less insight than I has to go through with a less than clear medical problem.

It seems a trivial to report the last time point on the MBT, but ever the academician…this was the only session this week; it is crazy what we do when we have a sense of obligation.

Here you go:

MBT Results:
Date Watts Duration Avg. HR
9/28 180 60 min 147
10/6 180 60 min 135
10/13 180 60 min 131
10/20 180 60 min 130
10/27 180 60 min 140
11/3 180 60 min 137

Enjoy the day,
J

Rested

2008-10-27T20:36:00.002-06:00

Following 3 easy days with no bike time and rested, the results are in.

Not surprisingly, the downward hr trend did not continue. During the first 4 weeks of progressive volume, I was successful in gaining an appropriate amount of fatigue. This resulted in a depressed hr for the given effort. After a short rest, my hr response returned to what historically I would expect for the work required for my ironman bike output.

MBT Results:
Date Watts Duration Avg. HR
9/28 180 60 min 147
10/6 180 60 min 135
10/13 180 60 min 131
10/20 180 60 min 130
10/27 180 60 min 140

Given the lack of a big build and deeper fatigue, I'm going to have a couple of repeat building weeks with no real taper for the swim/bike at Silverman. I will have one more test to report.

In response to Gordo's comment, I don't have my powermeter back yet so no power numbers on the road. Fingers crossed for Silverman...SRM said it would be done today and back later this week.

J

2008-10-24T22:08:00.002-06:00

The weather cooperated this past weekend and I was able to complete my long bike ride outside. It was a challenging ride that started after a 3,000 yd. swim, a quick coffee/nutrition break, and right into the ride. A local cyclocross stud, who was was taking a break from racing after 5 races/15 days, agreed to ride easy the first couple of hours with me. His easy is a bit different than mine...2 hours later with an avg hr exceeding 152, I proceeded solo for additional 3:45 that included a climb up hilltop and bogus basin. Needless to say, I was a bit toasted, but happy that I was still able to elevate my hr on the last climb. My avg. hr for the day was 144, so I will shoot for a goal hr similar to that for the Silverman ride.

So, my MBT continued to drift down a small amt. this week.

MBT Results:
Date Watts Duration Avg. HR
9/28 180 60 min 147
10/6 180 60 min 135
10/13 180 60 min 131
10/20 180 60 min 130

But, as Gordo commented earlier, it will be interesting to see how it looks when I'm rested. This weekend I'm in Boston with the family visiting friends, so I will be off the bike for 3 days.
Monday's test will be interesting.

Till then,
J

4 more weeks

2008-10-14T18:18:00.002-06:00

Short post this week as commitments are a bit tight. All is going reasonably well and not quite as fatigued as last week.

Training:
Mon: 90 minutes (30 min ez, 60 min avg 133)
Tues: off bike
Wed: Track Brick (60 min cycle)
Thurs: 60 min (138 avg)
Fri: 60 min PC's (124 avg)
Sat: 4.5 hrs done as 45 min ez (134 max/119 avg), 60 min race cadence (142/129), 45 min BRO (149/140), 10min EZ, 45 min standing (152/144), 10 min EZ, 45 min high cadence (151/143) 10 min cool down
Sun: 30 min ez spin

MBT Results:
Date Watts Duration Avg. HR
9/28 180 60 min 147
10/6 180 60 min 135
10/13 180 60 min 131

My hr. requirement continues to trend down. I'm surprised to see the downward trend as dramatic as it appears. My experience with running is that I have a much slower response to training load. Next week will be a bit more challenging with a scheduled 6 hour ride. We had our first snow of the year this past weekend, necessitating the long trainer ride. I've done one 6 hour trainer ride in the past, so I'm prepared to do it if necessary. Fortunately it immediately warmed up again to good weather. Lets hope not!!!!

Fantastic race in Kona...congrats to all of the athletes.

J

5 weeks to go

2008-10-06T12:54:00.005-06:00

For those following the blog, this is installlment 2 of the MBT experiment. I will jot down my training schedule and a bit of whats going on in my head the next 5 weeks. I haven’t put my TT bike back together yet after returning from Placid, so all of my bike training has been down on my old Elite TT with Powercranks, mountain bike and my road bike. I certainly need to get the P3 together and will do so before my longest ride in two weeks.

So, first the training.

Mon: Bogus hill climb 1:30 (max 156/avg 144) 35min descent (148/116) total bike: 2:05

Tues: PC’s on the trainer 60 min done as (20 min ez/20 min high cadence/20 min BRO)(133/113)

Wed: Brick Workout with group on track w/u on bike, 4 x 1 mile run top end of mod hard, separated by 10 min on the bike and then cool down. Max 173-run, avg 130. ~60 minutes on bike

Thurs: road bike trainer 80 min (150/127)

Friday (biz trip): 30 min run (ez, no data)

Sat (biz trip): 45 min run (144 for 20 min/150 for 20 min/5 min cool down)

Sun: 60 mile group ride 2:30 max 186 (???never been higher than 174) avg 154. Then 30 min up and down bottom of Bogus to get 3hours 148/133.

The results of the MBT:

Date Watts Duration Avg. HR
9/28 180 60 min 147
10/6 180 60 min 135

That change seems pretty dramatic. I calibrated the computrainer the same way this week as last, so I don't think measurement error is in play. There has been a bit of max hr effort. Generally your cardiovascular system responds within 3 days of training. How that “feels” to me is the harder efforts on the bike feel pretty easy CV wise, but the legs feel heavy and are currently my limiter. The quick CV response could certainly be playing a role with tired legs creating a decoupling effect. Fun to watch in any regard.

That’s a wrap for week one. Shoot your comments my way and happy to discuss.

J

Metabolic Bike Test

2008-09-29T11:39:00.003-06:00

As I firm up my plans for next year, I like the option of racing Silverman. It is nearby and thereby reduces the headache associated with long distance travel, different time zones and acclimation. The course is billed as one of the more difficult ones and that plays to my advantage. As I don’t have top end speed and aerobic endurance is a relative strength, the longer the day the better off I am.

I haven’t been to the Las Vegas to train, so I’m contemplating a review of the bike course during this year’s race. (Nothing like a fully supported training day!!) Realizing I’m not in the best of bike shape right now (read: no rides longer than 90 minutes in the past 2 months), this will require a little aerobic bike building over the next 6 weeks. This should be pretty congruent with my current restorative program. Currently I’m spending the majority of my training week in flexibility, and lesser degree core strengthening. I can safely add in the cycling without interfering with THE 2009 PLAN, ie fully recovering the plantar fasciitis I’ve been nursing since April. I will cover the rehab program in a future update.

In years past, I’ve documented my running base build with 30 runs/30 days on the TriCoWS website and my blog. This year I will track my progress on the bike from relative unfit bike shape to the fitness required to ride the Silverman course 6 weeks from now.

I will post my version of the MAF run test: the Metabolic Bike Test (MBT) to demonstrate my change in fitness. Nothing fancy and there are certainly a variety of similar protocols (Chuckie V writes about his here), but I will use what I have available currently in my garage-a computrainer hooked up in stand-alone mode. For those unfamiliar with computrainer, the system can be run without the use of a computer. I’m setting it up on ergometer mode, which allows me to train against a specific workload for a specified time. I haven’t sorted out if you can save this file, so I wear my basic hrm and record hr. The basic premise is that the metabolic cost (measured imperfectly by avg. hr) for the duration (60 min) and workload (180 watts) of the training session will decrease as I become fit. In simple terms, my avg. heart rate for the hour will decrease from the baseline value the longer I train.

In this case, I’ve chosen to 180 watts for 1-hour duration. 180 watts corresponds to the average watts I’ve ridden at the last few Ironman bike rides. You can self select your cadence and I ride 84-85. Speed recorded by the computrainer is immaterial and doesn’t translate in any meaningful way. I break every 10 minutes for 30 sec by shifting down and standing, with my cadence dropping in the 40’s...the power requirement remains 180 (I typically do a lot of standing during hill climbs and I find it interesting that my hr drops at least 6-8 beats when I do this on the road and during the test). This little break relieves the numbness in the “man parts”, which seems to be more prevalent for me when on the trainer.

I will have baseline and 5 weeks of data points collected by Nov. 9th. This should be interesting. I will post my MBT results as we go along weekly.

Baseline Data:

Date Watts Duration Avg. HR
9/28 180 60 min. 147

I was a interesting to see my avg hr end that high. I typically ride an ironman ride in 5:10-5:25 with my avg hr in the upper 130’s. A couple of thoughts…my computrainer tends to have a lower power reading than my SRM when using concomitantly. My SRM is at the shop, so I can’t compare. During the first 10 minutes my hr hovered around 140 and steadily rose from there. I suppose this is likely a reflection of my relative poor fitness and not surprising.

Update in a week. Enjoy the great weather as we enter fall. I haven't commented in awhile, but Gordo has started a new forum that is currently invite only. Shoot me a comment if you are interested in joining and I will forward you an invite.

J

Restoration and 2009

2008-09-22T23:11:00.002-06:00

I’m fully recovered from IM Placid and contemplating my plans for next year. As most can relate, it takes a full year to make a solid effort towards reaching your race goals (in addition to successfully signing up for an M-dot branded race!)

So, I thought I would share my thoughts on how I approached my recovery, planning for next year, and the 1st crucial stage in the process.

***

Following an Ironman, your body has been subjected to significant stress. Injury to your muscles, disruption of your normal hormonal balance, and depression of your immune system occurs. Before training again, ample time is necessary to recover from the event and avoid significant long-standing health issues.

The muscle tissue damage sustained on race day continues for a few days following the event. A period of secondary injury occurs the few days after the race and results in swelling and further cell damage. Evidence of cell damage is seen when laboratory work is performed. From an athlete’s standpoint, we feel sore, swollen, and stiff. This lasts for 2-4 days. After the initial injury phase, our muscle begin to repair themselves. By 7 days, most soreness is gone and muscle flexibility is restored. If one were to test a single effort muscle test, this effort would demonstrate pre-race results by 7 days but in no way indicates full recovery. The recovery during this period is governed by the restoration of calcium balance and the glucose transport system and is largely intact by around 14 days. However, the time required for full muscle recovery varies significantly and depends on several variables, the most important is likely the effect of pre-race training regimen. In any regard, there are studies that show decreased maximum torque and cellular changes as long as 4-6 weeks following the event.

The immune system is impaired and we are susceptible to upper respiratory (URI) and other infections following race day. There are reports of 25% of participants of long endurance events experiencing URI’s in the 2 weeks following the event.

Finally, my mood the few days following the event is quite elevated despite my tired physical state. This generally persists for the first 7-10 days and corresponds to the time when I begin to feel physically recovered. Soon after this time, usually around 3 weeks following the event, I find myself more irritable and a bit depressed.

So, how do I recover? The first few days are compression socks, ice, and gentle massage for the initial and secondary damage days. I use running as my gauge to return to physical activity in order to prevent any overzealous attempt at quick recovery. As this tends to be the most difficult activity to resume, I wait to raise my effort above a steady at any sport until I can run comfortably. My return to sport begins once my initial soreness resolves (usually around 5 days). An easy walk/jog and swim are my first workouts. I then will continue 30 min run/walk sessions for the first 2-3 weeks with an occasional bike and swim. However, I typically don’t feel fully recovered for 5-6 weeks. Until I can run comfortably downhill and assume a baseline run pace at an aerobic effort, I limit my rides to less than 2-3 hours.

***

So, I’m fully recovered according to my criteria. Though not fit, I could sustain extended, hard efforts in any sport. As I plan for the upcoming year, my initial focus will involve returning to a regular base of core strengthing, yoga/stretching, and weakness/injury rehab before attempting a committed return to aerobic base building. This “restorative” phase will allow me to build high frequency volume with less risk for overuse injury.

***

So, my race goals for next year are two-fold. The first is to continue on my quest for a fast(er) ironman run. The second will be to experience racing near the front in a smaller field. For now, I’m considering either a return to IM Brazil or a maiden voyage to my home state IM for the fast run. I need a little more recon to sort that out. For a smaller race, I’m considering the Silverman. The difficult course likely plays in my favor, as aerobic endurance is more a strength than high end speed. I may take the opportunity to preview the course in the upcoming race.

Enjoy your recovery or taper phase if heading to Kona,

J

Keep Dreaming

2008-08-25T09:10:00.003-06:00

Early in my triathlon career, my mind was capable of more grandiose results than my fitness produced. After repeated failures to obtain desired results, an appraisal of my ability and fitness produced more realistic expectations. Though my race results still fell short of my desired goal, I created a strategy to improve.

Instead of lowering my expectations, I reached out to those who were more successful in gaining results than I had been. From their mentoring, I was able to identify common characteristics that seemed to provide improved fitness and race results. Simply, consistent training volume over a long period of time and a strong mental game were the key components.

Gordo and I created a simple Basic Week training schedule during Epic Camp Australia 2005. This allowed me to immediately improve consistency by realistically assessing my week and organizing training sessions that were accomplished >95% of the training year.

The Basic Week also provided an assessment of my life schedule. It was apparent that the desired fitness was going to require more training volume. My initial reluctance to increase volume was that I would compromise my work and family life. However, a critical assessment of my day allowed me to add training sessions by replacing things in my life that weren’t providing any additional happiness or success. Getting faster and fit made the “sacrifices” easily justifiable as I began experiencing a level of success that my goal oriented self was content.

As I improved, I was still leaving some of the fitness on the table during races.

Through assessment of my strengths and weaknesses, I was able to clearly define areas that focused preparation would result in race day improvement.

My strategy had to consist of something beyond more training, because I wasn’t seeing a linear increase in my performance by just putting in additional training time, and with those attributes in mind, I critically assessed my strengths and weaknesses and devised a plan to address them.

Once I realized fitness gains evidenced by faster benchmark training sessions, I began searching for areas to improve that did not require more training volume. Recovery techniques, improved nutrition, mental strategies to push through barriers were all areas that provided continued improvement.

And it seems, that is the key…continuing to forge ahead in search of ways to push through barriers.

******

This weekend’s IM Canada’s results demonstrate that to me. Justin Daerr is one of the guys that I was privileged to train with and put on a few camps this past spring (Endurance Corner Camps in Tucson & Boulder in 2009). During one of our recovery swim sessions last year, I remember asking him what his long-term triathlon goals were and he very clearly stating his lofty goals in an unwavering fashion. (I will leave that for him to achieve or share). I was impressed with the clarity in stating those goals, mostly b/c to that juncture, there wasn’t a lot of results to back it up. At that time, Justin hadn't run under 3:00 hours and barely cracked 9:00 hours at Florida.

Fast forward 12 months and he has run twice under 3 hours and now has a PB in the 8:30's. Unbelieveable...and his goals seem ever so much closer.

If you look at his results from 2003 to Aug 2007, there was only a 20 minute improvement despite 4 years of hard work. And I remember him saying before his first breakthrough performance Florida 2007, that he had to do something different…to really lay it on the line to continue his dreams. And he did it…how, I’m sure it has to do with in believing in himself, perserverance, sticking to his plan/dream...all of those and things only he can share. But if you look back where he was on that summer day in 2007, there are literally thousands of people who had achieved what he had at that point. But he found a way.

Michael Phelps was interviewed and talking about how he was (is) this dorky little 13 y.o. kid with a dream of swimming in the Olympics. And yet 10 years later, he achieved one of the most memorable accomplishments in Olympic history.

You got to believe in dreams. Not all of us will go 8:30 in Ironman or win 8 olympic golds, but isn’t that what it all about?

Keep dreamin,

Common Themes and Differentiation

2008-08-11T11:55:00.004-06:00

The manner in which I treated patients early in my medical career was based upon recommendations by my professors. As I progressed, I began reviewing reams of scientific evidence and choosing best treatment methods based upon clearly superior results and my intepretation of those results. As time has passed, my medical practice is still based upon respected colleagues recommendations and my interpretation of the available science, but my experience is allowing me latitude in choosing treatment methods for individuals, even when it may not particularly follow “what the books say” to the detail. The variances today are based in recognizing subtleties in specific patients and my own collective experience, which may not yet achieved statistical significance or undergone peer review. I believe many of my treatment successes with difficult cases are based upon this growth in detecting individual patient differences and applying personal experience to the scientific evidence available.

For me, I have found my coaching/advising development has followed much the same path as my medical practice. I initially learned by rote fashion, then slowly adapted my training based upon scientific evidence and now tend to use a combination of personal bias mixed with scientific evidence and respected colleagues experience.

Training protocols, like best treatment medicine, are a wonderful place to structure basic outlines of athletic improvement. But similarly, strict adherence to an algorthim generated as a collective mean lacks the crucial element necessary for a successful outcome: attention to individual variation.
**************
What does all this mean? Let me give you a couple of real world examples.

In medicine, it is accepted that vancomycin is the drug of choice for MRSA infection . Though resistance is emerging, this antibiotic is life saving for millions of people with this infection It is the drug of choice and routinely given…if you aren’t allergic to the drug. If you are allergic to vancomycin, administration of the drug can result in anaphlaxis and death.

This outcome is rare. If you looked at the success of vancomycin treatment versus the incidence of anaphylaxis/death, overwhelmingly most would agree with its use MRSA infection. UNLESS, you are allergic…it’s use in this patient could result in death.

**************
How does this relate to training protocols? I find it interesting reading opinions on what endurance sport training regimens should be or which particular coach has the correct recipe/method/plan. I constantly hear the debate of quantity vs. quality…intensity vs. volume debate. But generally speaking, I don’t know anyone who trains all sessions easy nor all sessions hard. Yet, random debates continually arise depicting one method as exclusively one way or the other or people depicting a certain coach/athletes approach as exclusively one way or the other.

Instead, I’ve found speaking to different coaches (who are labeled as one type or another) reveal general agreement to most training principles. And I tend to look at the principles that the different coaches and plans agree upon. For me, this is reasonably solid evidence that despite sometimes diabolically different philosophies, the common ground likely works most of the time for most of the people.

These common principles are based upon the population in general. And it is safe to assume most principles hold true for nearly everyone. From time to time, there are individual traits that cause that athlete to stray from the population as a whole. And this must be identified…similar to the patient who has a vancomycin allergy. It would be pointless to send two novice triathletes the same workout without knowledge of unique traits.

For instance, consider two 30 year-old individuals who are training for their first triathlon. They are both cardiovascularly healthy individuals who are near their ideal body weight. Neither has any recent swim/bike/run training. However one was a “swimmer kid” growing up, competing in high school on the swim team. The other was a high school pitcher whose career was ended by shoulder pain and a current exam of his shoulder reveals pain and weakness with internal rotation and resisted forward flexion. It would be suicide to send the latter athlete the same workout as the former. It is likely he would need some time to rehab his impingement syndrome and strengthen his “swim muscles”.

***********

It is rare that you find a “quality, intense session” based coach who advises novice athletes to go hard from their very session nor “quantity based, LSD” coaches who never recommend intensity. What differs in their approach is applying “best treatment” protocols in consideration of the individual athlete AND the ability to elicit/diagnose limiters/unique traits that make variations to the basic protocol critical to the success for that athlete.

That is the tricky part. Can you identify a particular athletes position on the fitness continuum or specific strengths or weaknesses? Can you help deliver what the athletes need in a way that is positive and encourages the athlete? And ultimately, can you help the athlete identify what their ultimate goal is and guide them along the path to achieve that goal?

********
So, who is the best coach for any particular individual? I’ve fielded that question a lot recently and I believe it has more to do with whom an athlete can develop the one trait that nearly every coach believes in: consistency. I can speak from experience on the methods of Gordo Byrn, Kevin Purcell, Scott Molina, John Newsome, Alan Couzens, Tim Luchinske from whom I have personal contact as their athlete, camper at their camps, or training by their side. I’ve read musings from Joe Friel, Brett Sutton, Paulo Sousa who are popular on the many blogs and forums. And countless others as I write this seem to fit that bill as well…Mitch Gold, Rich Strauss (I know everyone can fill in their coach here as well).

Developing an environment that is conducive to consistent training over long periods of time is the key. Some coaches & plans do that well within certain athlete populations, others within a certain geographic location. But the ability to communicate effectively, create trust, and have fun go a long way in supporting the consistent training needed to succeed in athletics, and life.

*********
The little success I’ve had athletically is certainly in part attributed to one of two groups I’ve been fortunate to train over the past 5 years or so. The pic above is a part of the Winston-Salem, NC triathlon community (Go TriCoWS) that I raced with at Lake Placid. (My wife digs those sock, by the way, so I wear them as much as possible)

Here’s to finding what keeps you consistent,
Dr. J

2008 IM USA Race Report

2008-07-27T14:20:00.005-06:00

“The important thing is this: to be able at any moment to sacrifice what we are for what we could become.” -Charles Du Bos

IM USA 2008 Lake Placid, NY

After securing a IM spot at the Florida 70.3 with my NC training crew in May, I hoped to get some consistent training in and have another shot at a fast run in Lake Placid. It was not to be…life interfered and, aside from solid bike rides, I wasn’t able to string together consistent run and swim training.

The challenge was to sort out how limited my swim/bike/run fitness was and then attempt to achieve an optimal time based on this fitness. Ideally, this approach should be used for every race, as opposed to shooting for PR’s or arbitrary time goals. Given my constraints, I felt my margin for error was particularly thin and hence, my caution.

In prior posts, I modified Gordo’s tests for aerobic endurance. I knew finishing wasn’t an issue…I was trying to establish at what pace I was capable. What I established was that my bike was pretty solid, but my run and, less so, my swim were going to be challenging. Without a tremendous amount of detail, I deduced this by noting a lack of speed increase despite large effort increases at the end of both the swim and run sessions. The bike session was surprisingly strong, despite several efforts to absolutely blow myself up during a challenging long ride.

With this knowledge, I knew I would have to ratchet back the effort on the swim and bike in order to keep running at the end of the marathon. Last year in Canada, I imploded the last 3 miles which resulted in a 3 ½ minute positive split. Given my current fitness, I wanted to limit this loss in Placid.

So, the race plan? Lower hr avgs on swim and bike than in Canada in order to hopefully finish the run.

2007 IMC avg swim 145/bike 145/run 145

2008 IMLP Results:
Swim Time Avg HR
Lap 1 0:30:14 145
Lap 2 0:31:29 151
total 1:01:43

T1 0:04:44 158

Bike
Lap 1 2:44:19 137
Lap 2 2:39:42 139
Total 5:23:37 138

T2 0:01:56 128

Run
Lap 1 1:41:39 142
Lap 2 1:51:58 139
Total 3:33:37 140

I’m not certain the splits on the bike are reliable. My battery in the SRM crank arm died the week before the race, so I was relying on my wrist hrm. In the early part of the bike, the only time I saw it picking up was on the climbs when I wasn’t aero…when stretching out on the bars, it wasn’t picking up. I really didn’t even look at it by midway through the first loop as it wasn’t giving me reliable feedback.

The swim was nice. I was bilateral breathing 85-90% of the time and ended up with a 1:30 positive split. Not sure about the big increase in heart rate; likely as much a result of my easy start from the far right and away from the crowd artificially lowering the first half more than an increased rising effort in the 2nd. Review of the top 300 swimmers demonstrated no even or negative splits. Aside from Pontano & Bonney’s positive splits of 30s, nearly everyone else had more than a minute positive split. This ended up being a PR swim for me by a minute on tremendously less effort. The course and submersed line really made the 2nd loop easy and I never sighted the entire 2nd loop.

The bike was nearly all on feel. After taking the first climb and descent exceptionally easy, I cruised in the 1st loop. A text chat with Gordo prior to the race reminded me to “have fun”. Nutrition to this juncture was on spot and I consumed 840 cal of Infinit. After cruising through bike special needs unsuccessfully ( despite stopping and waiting for what seemed like an eternity, they couldn’t find my bag “sorry, no bag for #1048”) and resigning myself to nutrition plan b (gels with water), I continued on to loop 2. Nothing special, just cruised the loop. Review of the splits following the day demonstrated around 5 negative splits in the top 100 rides, so it was a solid ride on a reasonable effort. The low hr. is likely a combination of course set up (tons of long downhill descents that last a long time) and unreliable hrm data.

The run…not much to say. Started slow and ended slower. By the last 10k, I was simply holding on. I had some "weirdness" (left ant. Tib resulting in a foot drop) that I hadn’t experienced previously. The other thing I noted was that I quit taking splits in the last half similar to IMC last year. Retrospectively, I think I have some mental work to do here. Instead of zoning out, I need to concentrate and work on each mile. I clearly lost focus during this period of the race both years.

Evaluation:
2008 IM USA
swim 148
bike 139
run 140

I’m glad I did this race. It was mentally tough and I was able to confirm some race preparation methods that I’ve been working on for myself and a few others. More on this in a future post.

Thanks for checking in.

J

Speeding Ticket in Stanley

2008-07-06T21:47:00.005-06:00

My favorite training buddy made a visit to Boise this past week, my youngest brother John.

John invokes the sort of training (friendship) that is truly satisfying...challenging, but not in a way that is destructive. We covered some good miles this past week and had a few laughs.

Now into the taper period before Lake Placid. As this summer has been pretty disruptive, I lack the typical consistency that I'm accustomed. In order to gain some clarity as to whether or not I was fit enough to race my typical hr goals, I modified some of Gordo's aerobic endurance tests and completed them last week. If you haven't read his "4 pillars" discussion, here is a link:

http://www.coachgordo.com/gtips/endurance_essentials/the_four_pilla...

I modified the run and bike tests similar to the way I race in that I like to go progressively harder throughout the session, expecting a concomitant increase in pace. If the pace is falling off despite the ability to raise the hr, then I likely need to adjust my hr goals down.

The swim test is modified differently...based upon a different gordo swim suggestion I like. Philosophy is different in that you intentionally go out hard, then try and hold your race pace. This likely represents race situation for most people.

Gordo’s suggested aerobic sessions during one week to assess aerobic endurance for Ironman in bold. My modifications inserted below

Swim – One and a quarter hours, long course (50-meter pool), continuous aerobic swimming with three stroke breathing

My pacing test (Gordo suggested swim):
Choice w/u

Then 5x400 as
fast/mod-hard/steady/mod-hard/fast

Take 30s rest on the first one and that is your send off for all 5

Last swim should be same speed as first

#2/#4 should be about 15s slower

#3 should give you about 5s RI
--

(My modification is: repeat 5 x 400 on same interval as above steady effort)

I would reassess goal pace if the last 400 isn’t the fastest, even if only by a couple of seconds.

Bike – Six hours, continuous aerobic riding

My pacing test:
1 hour easy or 10 beats below goal hr.

then 4 hours of steady, elevate hr on climbs using proposed ceiling, never rest below steady goal hr. 1 6-8 min break halfway to refuel, but get going as quickly as possible.

Last hour, (3) 15 minute efforts with hr 3-5 beats above goal hr, separated by 5 minutes at steady

This last hour is critical…if you cant pull (3) 15 minute efforts at the end of only a 6 hour “steady”ride, how are you going to run a marathon?

Run – Two and a half hours, continuous aerobic running

My pacing test:
30 minutes easy, 10 below goal marathon hr.
45 minutes at hr within 3-4 beats below goal hr
45 minutes goal hr
30 minutes above goal hr.
For me, if I’m fit and have chosen the right hr, I can hold ~1 beat avg. higher than goal for the last 30 minutes with an 5 sec/mile faster pace.
I would reassess my goal hr if I couldn’t raise my hr/pace at the end.

*****
So, how did I do? I will certainly be more conservative than last year at IMC. I was really fatigued by the end of 2.5 hours, I still had a 10k to go. The swim was fine and my powermeter shut off after 20 minutes of the ride, so it was all on feel. I finished reasonably strong, but not quite the fitness I've had in the past.
******

I finished a ride back into Stanley with a pretty strong tailwind and slightly downhill, cruising 30 mph for about 15 miles. As we approached the city limit and speed limit signs, I slowed down and John cruised around with a quizzical look on his face. "Why are slowing down?" "Didn't want to get a speeding ticket in town!"

Ahhhh, nothing like good training buddies.

J

Sawtooth Relay

2008-06-25T18:50:00.004-06:00

Sawtooth Relay
Cool event. Link: http://www.sawtoothrelay.com/sawtooth/course.cfm
I did legs one and seven. What a quad killer!!!
Leg 1 38:xx altitude 6,260
Leg 2 34:xx altitude 8,700

Definitely a repeat must do.

J

Thoughts Along the Way

2008-06-25T18:38:00.003-06:00

Moved but not settled, the family is all here in Boise. What a crazy few past months this has been. After finishing up the 2nd Spring Endurance Corner Training Camp at the end of April, I’ve been back and forth between Boise and Winston-Salem. In that time, I’ve battled a little plantar fasciitis, raced Florida 70.3, DNS Triple T, graduated one daughter from middle school (had my first father-daughter dance…whoaaaaa), started a new job…you know the routine.

During this period, I’ve had time to reflect on how fortunate I’ve been. Moving is stressful on everyone, but the opportunity that is ours is a very good one. I’ve managed to string together a few weeks of training finally, and the long bike rides are certainly good for introspection. The thoughts aren’t yet cohesive, so I will wait awhile before sharing those. The pics above are from my most recent long ride; one that ended with a 16 mile climb up to Bogus Basin, the local ski resort just above town. I hear Michael Tobin (local ex Xterra World Champion and current adventure racer) holds the record for the climb at ~54 minutes. Needless to say, he will have no competition from me anytime soon.
*****
The hardest part of triathlon training for me to get rolling is the swim. I really noticed significant gains from last years training, but the move across the country has me stymied and I’ve experienced quite a backslide trying to get back into the routine in my new environment. So, I thought I would take this opportunity to share the path that I took from my first Ironman swim of 1:36 down to my most recent IMC swim of 63 minutes. I would characterize my improvements in stages:

2003 First Ironman-started swimming “laps” a few years before for sprint tris, attended T.I. camp
2004 Started swimming with Masters group & did a few open water swim races, swam IM WI in 1:10
2005 First Epic Camp- committed to learning how to flip turn before camp. Incorporated longer continuous swims after camp.
2006 Year of Bilateral Breathing IM Brazil swim 64 minutes
2007 Trained with “team good guys” in Boulder with Jane Scott, incorporated all 4 strokes routinely into most swim sessions

Introspection of the process:
1. T.I. taught me the lingo of and the components of swimming-competent to not drown.
2. Slowly built aerobic swimming base
3. Lots of technique work, expansion of aerobic base
4. Bilateral breathing provided symmetry to stroke, kept me swimming more and breathing less. Continued expansion of aerobic base
5. Off strokes built strength and further enhanced technique. Spend a fair bit of time swimming more slowly, but going faster when challenged to do so.

So what is next? More of the same. I really think continued swim strength and maintenance of aerobic base will provide further gains. As I’ve sorted out my new swimming schedule here in Boise, I developed a swim set that incorporates most of my goals. It goes like this:

500 free
200 kick
200 back
100 IM x 1

400 free
200 kick
200 back
100 IM x 2

300 free
200 kick
200 back
100 IM x 3

200 free
200 back
200 kick
100 IM x 4

100 free
200 kick
200 back
100 IM x 5

5,000

The thought behind the set is:
The free are done as bilateral breathing in a descending pattern.

The first 200 kick is done with a board to stretch out my shoulders. Following the first 200, I do 50 free kick with board, 50 fly for core, 50 kick catch-up, 50 concentrating on timing, so that right leg kick precedes right pull, and vice versa. done without a board and using a variety of patterns.

The backstroke provides balanced strength to counter all of the free style.

IM work is for swim specific strengthening.
*****
Glad to be back in the groove. The pics above are from the Sawtooth Relay. This was a fun little event that included two all out 10k’s at altitude as my contribution to a team relay run from Stanley to Sun Valley (60 miles).

If anyone makes it out to the area, please drop me a line.

J

Endurance Corner Camp Update #1

2008-04-25T15:13:00.003-06:00

The INFINIT Poker Pacing Camper Award:

Pacing and nutrition are a big part of my long course triathlon success. They are invariably intertwined and most of my thoughts on the both subjects can be found on the links above.

Conceptually negative splitting your workouts is quite simple. But is rare that age group athletes demonstrate the discipline to increase the effort resulting in a managed rise in HR. A really successful session is one in which that HR/effort increase is perfectly coupled with an rise in velocity as well.

This week I decided to bring along some sponsor schwag to highlight the camper that best represents this trait. Ryan Novak (pic above) really humbled me on our 95 mile ride to Madera Canyon. He nicely paced the 45 miles out to the 3 mile climb (max % ~16), then motored on the return. He drove the lead train home with a monster pull the entire last 25k home. VERY IMPRESSIVE end to hot & windy long day.
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Here are my camp totals so far this week. G-man has led Justin through a big swim week and they will hit nearly 35,000 over the 8 days.

Saturday:
Swim: w/u 1000
1/1/1/1 (100 desc from 2:05 to 1;50) =400
2/2/2/2 = 800
3//3/3/3 = 1200
2 x 250 (100 IM/150 free)
Total = 3,900

Sunday:
Swim: 500 w/u
10 x 150 (25 br/25 bk/100 free)
Total = 2000
Bike: 95 miles Madera Canyon

Dinner Discussion: Working guy success…if you want to be a 1%, then you have to do what 99% aren’t willing to do.

Infinit Poker Pacing K.O.D. = Ryan Novak

Monday:
Swim: 800 w/u
400, then 4 x 100 = 800
300, then 3 x 100 = 600
200, then 2 x 100 = 400
100, then 1 x 100 = 200
100 cool down
Total 2,900
Ride: Mt. Lemmon 55 miles
Run: 30 minutes

Dinner Discussion: Poker Pacing Concepts

Tuesday:
Swim: 3600
400 w/u
800
2 x 400
4 x 200
8 x 100

Bike: West Tucson Loop 46 miles
Run: 50 minutes (Star Pass Trail)

Wednesday:
Swim: 5500
Bike: 55 miles Oro Valley
Run: 50 minutes

Thursday:
Swim: 4k
Run: 1:20 Saguaro Park East (Cactus Forest Trail)

Dinner Discussion: Pacing Strategy for Ironman Newbies, Mental Strategies

Friday:
Swim: 3500
Bike: Old Tuscon Loop 26 miles

Dinner Discussion: Robbie Ventura
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I'm continually humbled by the campers. Each and every camper has demonstrated a great attitude while piling on some challenging sessions. Nearly every day we see some camper exceed a personal best in volume in some session or total. The mental lift from surrounding yourself with the coaching staff and athletes has been tremendous.

Tomorrow we have a big day with a ride to Kitt Peak...more then.

J

Endurance Corner Camp-March

2008-04-20T21:21:00.006-06:00

Been a bit of time since my last post. We had a super camp last month in Tucson, AZ. I've included a summary to give everyone an idea what our camps are like.

The pic above is with Gordo and two of buddies from Winston-Salem that were able to attend Nick Nothoff and Jeff Ickes. It was fun to get my two training crews together for a camp.

This was a great camp and certainly one for the books!

*********************
Saturday
• Bike 2:20 Gates Pass Loop
• Swim 1000 w/u, then 24 x 100, desc

Sunday
• Run 6:00 50 min with Jonas/BDC/Nick/Dan/
• Bike Madera Canyon 95 miles 4:40

Monday
• Swim 4000
• Bike Mt. Lemmon from Udall Park to ski valley top
• Run: 30 minutes on track at Udall

Dinner Discusssion: Concept of 30 runs/30 days and increasing durability

Tuesday
• Swim 4000
• Bike: 1:30
• Run Saguaro East 1:15

Dinner Discussion: Bike Fit, consequences of different Fit methods
Wed
• Run 53 min
• bike Oro Valley 54 miles
• Swim 5500

Thursday:

• Run 1:20
• Bike bike Old Tucson Loop 90 minutes

Friday:
• Swim 2 k
• Bike plane boneyard 90 minutes

Saturday
• Ride to Kitt Peak 5 hours (climb 1:15)
• Swim 2k with Brandon and josh
• Ran 5k from pool

Memorabilia give away…JFT hat to Mark, t-shirt to Josh, EC bike jersey to Nina

8 day ApproximateTotals:
Swim = 6h30m
Bike = 22h48 min
Run = 5h43min
Total = 35h1m

Nick, by the way, ripped a half today and placed 3rd at the KineticMan. Congrats, Nick.

Updates on the way from Camp 2 over the next couple of days.

J

Share the Road

2008-03-17T06:33:00.004-06:00

Had a great ride this weekend that included a local climb, Pilot Mountain. For those old TV buffs, this landmark is highlighted in the Andy Griffith Show.

The Pilot Mtn Climb is one of the 3 climbs we do in the area to test your climbing skills. Two of my buddies who are attending the Endurance Corner Camp next week in Tucson were with me. I was on my road bike, whereas they were both on their tri bikes. Suffice to say, after 2.5 miles, 9 switchbacks, and ~1,200 ft elevation gain I was doing my best to stay on Jicke's wheel @ 16:45. Nick had beat us both up to the top by a minute or so, confirming the fitness he was bringing to camp.

Safety has been on the forefront of my mind lately. Kristy Gough was recently killed in a cycling accident and a good friend of mine crashed one yr ago descending this same mountain when he rolled a tubular. We were patient coming down and I reminded myself of one of the lessons from my Epic Camp experience...we never time the descents.

On that somber note, check out this cycling safety video. Pass it around to those you know, especially those who don't cycle. They are the ones we typically need to worry most about.

Safe Training,
J

Bike Fitting

2008-03-09T11:14:00.003-06:00

I believe one of the reasons I enjoy triathlon so much is the variety it provides. There are so many different aspects of the sport that it is unlikely that anyone can master the skills or acquire the knowledge that encompasses them all.

One area in particular that I enjoy learning about is bike fitting. It seems that good fitters understand biomechanics, human anatomy, and engineering principles well and those who are deficient in any one area can really "miss the mark" when it comes to a more complex fit.

In any case, Endurance Corner hosted Dan Empfield a month ago for a seminar in Boulder. It was really enjoyable to spend time with Dan. He has that wise, open sense as a teacher which makes learning very easy. It is not often you meet someone that has the knowledge and experience he has that maintains a sense of humility. That openness seems characteristic of people that seem to continue to accrue knowledge and remain at the forefront in any field.

I'm waiting for the day that Herbert does a more in-depth interview of Dan. In the meantime, I learned that Dan was a talented high school runner who was sidelined by ITB syndrome prior to reaching college. He directed his athletic pursuits in college as a X-country skier at the University of Nevada-Reno. During college, he resumed running and shortly thereafter did his first triathlon. Peddling gear out of the back of his car at races funded his early efforts as a triathlete, and eventually led to the first triathlon specific wetsuit and tri bike. We will have to wait for the Slowtwitch editor to give more details.

**************************************
His method for fitting is well delineated on his website. It was extremely helpful to hear it in person, and as always, there are details you can only pick up in person. In general, if you want to go faster in long distance triathlon, it is worth a visit to a F.I.S.T. certified fitter to test out Dan's principle for a steeper fit. The conclusions I get from his fit are:

1. There are general principles, but ultimately a fitter's experience and rider's comfort trump any specified geometric guidelines.
2. The results of a steeper fit are increased pressure on your crotch and upper extremity/shoulder girdle.
3. The way your body accommodates a steeper fit is through increased cervical lordosis.

**************************************

So, what are the ramifications of increased cervical lordosis? Well, that depends. Cervical lordosis is the normal curvature of the spine. People who maintain 30-40 degrees of cervical lordosis have a much lower incidence of neck pain than that of the normal population, presumably by taking pressure off the anterior discs by the strength of the posterior extensor muscles. Cervical lordosis is believed to be maintained by the strong extensor muscles of the neck. In fact, an entire physical therapy regimen, the McKenzie Exercises, have been developed to help reduce or eliminate symptoms of those people with discogenic neck pain. So, a gradual increase in the strength of cervical extensors by "looking up the road" may be helpful to those people with these symptoms.

That all sounds good, right? It is, UNLESS you have facet joint symptoms or nerve root impingement. This is pain that is the result of arthritis of the facet joints located posteriorly in the neck. The pressure on these joints are increased by extending the neck. Generally, over time, these people may develop nerve root compression by arthritis created by the increased pressure in these joints.
***************************************
What does it all mean? As with any change in position, gradual moves are tolerated much better than abrupt changes. If you have discogenic neck pain, strengthening the cervical extensors may even help your neck pain. However, if you have posterior facet arthritis, then the increased lordosis will likely be uncomfortable and unhealthy.

Running

2008-03-04T14:33:00.009-07:00

I had a great opportunity this past weekend to run with Frank Shorter. Our local run club, Twin City Track Club, sponsored his visit, group run, and several speeches in the area. He is very agreeable and a fun guy. This was particularly neat for me as my staple run this past summer in Boulder included passing his statue at the University. Upon meeting him I told him that I ran with him every day this past summer...he initially looked at me like I was a loon until I explained.
************************
I spent the past week reviewing data from many of the people who participated in our Tri Clubs October run challenge. It was nice that many people shared their data with me. Though there were enough gaps in the data that I wouldn't feel comfortable publishing any findings, the trend seemed pretty consistent. For the most part, there was a general drop in avg mile pace from the beginning of the challenge to the end (certainly not surprising) for the same heart rate. The most dramatic change occurred after the first week and the beginning of the final week. My brother did a great job on collecting very accurate data for heart rate, distance, and time. I will post his graph as it is pretty cool to see in that format.

Like review of most scientific data, this exercise raised more questions than it answered. One of particular interest was the self selected heart rates of the prescribed "easy" or "aerobic" effort. I was certainly at the low end and averaged less than 139 bpm for the entire month, far less than my 148 bpm aerobic ceiling I use for IM run pacing. Some less experienced athletes were putting some efforts I would classify as anaerobic before they detonated from a variety of biomechanical aches and pains. That said, my fitness continued to improve at what grossly appeared to be the same rate as those going much harder than I. I think this is pretty fascinating, and likely why I'm able to easily regain run fitness without the typical rash of tendinitis issues I commonly see and hear about.
**************************

On that note, I included a response to a buddy of mine that I train with. He has a great engine, but seems to chronically have biomechanical crashes that prevent the consistency and longevity that is so crucial to IM success. It may provide some benefit to others, so see below:

"I've been thinking quite a bit about your prior running issues. I would recommend taking it easy on the run, given your susceptibility to tendinitis. I think your best bet is EASY runs, no more than 45 minutes and stack them everyday until you get 6 weeks under your belt injury free. Heart rates less than 135 to assure that you aren't pounding too hard. For a guy like you, this will feel like walking.

The reason behind this is that it takes 6 to 8 weeks for your tendons, cartilage and bone to make structural changes in response to new biomechanical stresses. Given that you have a great cardiovascular system, your musculoskeletal system is challenged to respond as quickly. We know this isn't possible as cardiovascular fitness responds in just a few days whereas your musculoskeletal system requires 6-8 weeks. If you are patient and successful with this plan, I know you can still run fast at Disney, b/c your cardiovascular system will be fit from the swim/bike. Musculoskeletally you will be durable b/c of the slow build up."

********************
Best of luck with your spring build,
J

2008-02-27T06:54:00.001-07:00

I’ve recently seen a lot of people, including myself, stress out over performing up to expectations for the upcoming season or race. I think this is the result of 2 things: advancing age (not going to even address today) & the knowledge of what it takes” to get to past level of performances.

Maybe this is justification for my current state, but I do know that what I “had to do” in the past to achieve certain results doesn’t require similar efforts. We see it all the time…swimmers jumping into the pool with little base training and ripping through the water, playing superb golf after several years of lay off and taking money from your playing partners who slave away on the driving range daily, performing tasks at work with relative ease that required an infinite amount more effort and time when you were just starting your job.

That doesn’t mean that your fitness remains forever…it certainly doesn’t. But the work to do what was required for prior breakthroughs is still in there somewhere. You get back to prior levels with less effort. Maintaining longevity and avoiding long periods of inactivity/poor health are more important than the number of “key” sessions/week we accomplish.

I hope recalling this knowledge takes the stress off a bit, and allows me to resume putting one foot in front of the other, stringing together days, weeks, months of consistency.
To have fun, remain fit, and love everybody around me a little bit more.

J

Limiters

2008-01-29T18:42:00.000-07:00

As most of us in the Northern Hemisphere are departing from the off-season and in the midst of building our base for the upcoming year, the notion of addressing your limitations is frequently discussed. This concept of improving the weak link of your racing repertoire during this period has been popularized by Joe Friel and is a common suggestion by many coaches.

The concept is certainly not unique to triathlon. Success in most endeavors requires a balanced portfolio of skills specific to the arena that one is competing. In my early days of golf, I wanted to improve my short game so I began hitting golf balls into a bucket from 40 yards away for hours at a time…in later off-seasons I devoted more time to working on my long irons. (I think it was Chi Chi Rodriquez that commented on long iron play by saying “Even God can’t hit a 2 iron”. Didn’t stop me from trying my best to master that skill.) Each off-season was committed to working on a perceived weakness.

Though the concept of improving your weaknesses is straightforward, identifying the skill that needs the most attention may not be as obvious. Though it may seem that comparing your swim/bike/run times to the field’s times and deeming which one is the slowest is the way to determine your limiter, I suggest that this art is more complicated than that. For instance, though it may be obvious that “swimming” is the weak link in your battery of skills, it may not be the most important skill to improve to attain your goals. For example, if your goal is to qualify for Hawaii and you can get out of the water in 1:10 and your biking 5:30, then your likely better off working on gaining time on the bike as this constitutes a larger portion of the day. Yes, spending time on the swim is still important, but cranking up your swim yardage to 30,000 meters/week is less likely to benefit you as much as 2 additional 2-hour sessions on the bike. On the other hand, if you are racing short course and coming out in the lead swim group allows you to ride with the front group and exit T2 with a chance on the run, then the extra swim work makes perfect sense.

This discussion is a worthwhile one to have with your coach or someone who has personal knowledge of your abilities. I think one area often overlooked is an improvement in a weak mental game. An improved mental approach can be beneficial in many ways and beyond simple gains in swim/bike and run technique. In my upcoming blog, I will hit on a few mental processes that I find useful.
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If you get a chance, check out the boys at Epic Camp. I would highly suggest this pursuing this opportunity in future editions if it sounds in the least appealing. The experience far outweighs any specific fitness gains you might receive.

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Keep on training.

J

Happy New Year

2007-12-30T11:43:00.000-07:00

Be more ambitious completing your plan than building it

It seems as the New Year approaches, I see elaborate plans formulated that have the secret mix of intensity and volume that will make them or their athletes super fast in the upcoming year. Discussions abound regarding anecdotal experiences about personal successes or scientific literature supporting certain protocols. And each plan and the reasons that one does the plan all likely have merit. And I certainly don’t profess to know which plan or protocol is the right one.

But, from my experience, my greatest obstacle is hardly the plan. Instead, the one ingredient that seems most important for me to remain healthy and fit while getting faster is getting out the door on a daily basis. Am I on the right protocol? Am I doing the right volume? Am I going hard enough? Those questions leak into my thoughts like everyone else, but rarely do I find that the lack of a perfect protocol is what is holding me back.

Beginning with my first Ironman in 2003, my largest triathlon gain was the result of the consistent training I completed for the 2005 race year. I ended 2004 with a dismal 2nd Ironman performance in Wisconsin, so I was motivated to improve. After a nice recovery period, I began preparing for Epic Camp Australia in Jan 2005. The advice I received from Gordo and KP was simple and good-try to increase the frequency of my training sessions in order to ready my body for the upcoming challenge. And Epic Camp was a challenge, but I attained my goal of completing every swim/bike/run session scheduled for the camp. This was wonderful preparation for the remaining year. I was thoroughly tired from camp, and having no experience of super big volume training, took a good break off from any real training. This rest period allowed my return to consistent training by mid-February. I qualified for Kona the first time at IM Brazil in May. Again, I rewarded my body 4 weeks of rest before returning to consistent training in July, which carried me to a very satisfying finish in Kona.

As I reflect on that year, the simplicity of my training plan stands out the most. After my 2 biggest events and ample recovery time, I repeated my basic week over and over again. Nothing fancy. If I felt good, I would go faster some days. But mostly I just kept completing the plan week in and week out. The plan was one that Gordo and I drew up during our stay at Jindabyne near the end of camp. The first draft was one that I authored…the final was a “red-inked” version that Gordo suggested I could complete 95% of the time. The more reasonable goal allowed me the satisfaction of completing my plan nearly every week, and feeling even better when I could add on a few hours. I realized then that my greatest barrier had nothing to do with anaerobic efforts, the amount of time spent in particular zones, or the VO2 max sessions I completed.

Usually, my success correlates with the frequency in which I get out the door. So, as I’m experiencing a bit of those winter blues and despise everyone else who seem to have the perfect plan, I remind myself to remain true to what has worked in the past:

1. Be more ambitious about completing my plan than building it.

2. Experience success below my limits before trying to push beyond them.

Best of wishes to everyone for the upcoming year.

J

2007-12-29T14:47:00.000-07:00

Training Partners

2007-11-24T13:00:00.000-07:00

I wrote a good portion of this summer after completing our largest training block before IM Canada. I was thankful then and even more today of the people I got to train with this summer.
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I was teaching at a spine conference four days last week in Niagara Falls, so I missed the training groups “Big Day” on Saturday. So, after the Sunday morning swim with the boys, I was solo for 5 hours in the saddle and a 1 hour run. Lot of thoughts traveling through my head over that time span, but one that I will share is my reflection on a couple of training partners I’ve been fortunate enough to have spent time.

Needless to say, much has been said about the current squad on the various blogs; I can only echo what has been said and how fortunate I’ve been to be included in this group. Gordo has a knack for surrounding himself with quality people and this group is no exception. The more I get to know them, the more impressed I am of them as individuals aside from their athletic achievements. Denny, Justin, BDC, Mat, Billy, and Gordo…thanks.

The original TriCows deserve equal mention. Without their guidance, I still wouldn’t haven’t started swimming or biking (some might argue that I still don’t do either)! Keith, Jeff, Tim, and JK exemplify most what I like about age group triathletes…incredibly successful people with a healthy outlet for exorcising their demons!!!

For those that currently know me, any reference to the “Shilt Bros” usually represents my youngest brother John and I.

But the original Shilt Duo was my brother, Jason and I. Jason was, and still is, the consummate athlete and sports fan. Despite our nearly 4 year age difference, his appetite to shoot hoops or play catch was unmatched during our childhood. He always kept me on my toes and honest in whatever sport we were attempting. Physical differences didn’t subdue his competitiveness-he would front up no matter what the odds.

After picking up golf from our father when I was 12 or 13, we spent nearly every day in the summer playing golf. I can remember trudging around the course from sun-up to sun down. My highlights from growing up….trudging around 36 holes/day at the cow pasture in Piedmont that was serving as a g.c., shagging balls at A.L. Gustin G.C., hitting countless range balls, spending hours on the putting green. I was amazed as I watched my “little brother” progress in the sport. It seemed like overnight that he went from a little duffer to a scratch golfer outclassing my golf game by miles. It was one of my absolute life highlights watching him win the state golf championship during his senior year in high school. I couldn’t have been happier watching my brother, my first real training partner, reap the rewards of years of work. I’m remember being amazed at how talented he is…not many people get the privilege of observing that sort of successful progression in its entirety close-up.

Which makes me lucky. Not only have I had the fortunate opportunity to see that sort of successful progression once, but now twice. My current training partner, my youngest brother John, has developed into one of the top triathletes in North Carolina. And though I enjoy watching him race, the greater experience is the training time we have spent together. He exceeds the expectations anyone could have of a training partner. He has swum more strokes, biked more miles, and ran more footsteps with me than everyone else combined. And along the way, provided inspiration, clear perspective, and support that is unparalleled.

We are at an interesting time in our lives as we each explore different professional opportunities that are available. Nearly every day I lament how much I will miss him if he chooses a path this is different geographically. Though I will always support any decision he makes and be grateful for the many training miles we’ve shared, I hope there are many more ahead.

I hope everyone had a great Thanksgiving Weekend.

J

Setting Limits

2007-10-25T11:25:00.001-06:00

"Aerodynamically the bumble bee shouldn't be able to fly, but the bumble bee doesn't know it, so it goes on flying anyway." - Mary Kay Ash

This quote is a bit pollyanna and odd coming from me. Generally, I am a realist and most people would not consider me a “happy go lucky” kind of guy. That said, I’ve rarely allowed others’ views of my potential or talents influence my aspirations or goals.

I’ve had a lot of time this summer to explore my triathlon potential and expand my endurance training knowledge. Despite what others may percieve as a lack of measurable progression and documented physiologic limitations, ironically I continue to dream of better race days.

That’s not to say that I don’t have fluctuations in self-evaluation…some days I feel great about my singular accomplishments and other days I consider myself a failure. And often I find myself wondering whether is it possible for me to continue to improve in the sport or if there is any point in trying to become faster. But through it all there are three factors that motivate me:

the overall sense of well being that I derive from being healthy and fit.
the satisfaction I feel from self-discovery through the process of improvement.
the infinite number of areas I can still improve.

After a yoga class I took with my tri club (TriCoWS –Tri Club of Winston-Salem) this past week, the instructor read us the following quote:

"You yourself are the being you are seeking" - Swami Veveknanka

The process of self discovery is really enjoyable. So much of sport and the pursuit of well-being have little to do about specific time goals or race finishes. Experiencing new levels of success as I define them continually motivate me. I enjoy the gratification I receive after each breakthrough and it motivates me to keep searching for new ways to improve and expand my horizons.

The number of pathways to improvement seem endless to me. So much so that I laugh inside when people tell me of personal limitations, whether they are mental, physiologic, or environmental. Everyone one of us has multiple areas to improve in every aspect of our lives.

It is refreshing to be reminded of this by guys that most of us would consider elite. When top athletes like Lucho talk about reaching the next level by mental preparation and toughness, it makes me wonder how much I have to gain in this arena as well. Many people may say that they are so physically talented, that this is an advantage they get to experience…super genetic physiologic gifts. I like to think that successful athletes are the ones that find ways to overcome the barriers they are given and exploit the talents they are fortunate to possess. In contrast, others may only complain of the gifts that don’t have.

Gordo’s speaks of this often as well. There are so many detractors who want to prove that he has some “secret” physiologic gift that many of us don’t have. And I’m certain he is more physiologically gifted than some, and less than others. But I think many people miss the big picture on his success. He does what it takes…whatever that is for him. That is one of the many things I’ve learned from him.

I will close with one final quote for the week.

"He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying" - Friedrich Nietzsche

Best of luck to all those out there expanding their limits.

J

30 Runs in 30 Days

2007-10-13T14:16:00.000-06:00

The picture above is Erin and I enjoying a zip line trip. The longest one we did today was 800 feet more than 100 ft off the ground. Spectacular!!!_______________________________________________________

Following my requisite break from IMC, I posted a run challenge to my local triathlon club (TriCoWS) to help jumpstart the slow road back to fitness. It never ceases to amaze me how quickly we decondition. Many people, my wife included, wonder why I’m starting back so quickly…here are my reasons.

1. The longer I take off, the harder it is to break the bad habits I build up.

2. The more deconditioned I get, the harder it is on my body to get fit again, injury free.

3. It allows a looooonnnnnggg ramp up to get into shape. By starting very slowly, there is no urgency to rush things.
4. Building a big, aerobic base by starting so slowly prevents injury and burnout.

I think the concept of the 30 runs in 30 days originated with Molina. I certainly heard it first from Gordo that Molina suggested it to him. The idea seems simple; in reality, few people can actually accomplish the goal. I think the way it was originally described is nothing less than 45 minutes constituted a run and it had to be a continuous effort…no running part of it in the morning and part of it later.

I’ve adapted the challenge a bit. You have to understand the basic premise in order to maximize the potential opportunity of the challenge. The goal is to safely increase your frequency in running and improve your aerobic base. Given that, the 45 minute minimum shouldn’t apply to everyone. To that point, everyone’s minimum is different based upon their running background.

The primary reason I believe people aren’t successful is from going too hard cardiovascularly. This has two results…one is mental/physiological burnout and the other is resultant musculoskeletal damage. We are wired to push ourselves…therefore, without wearing a hr monitor, people are repeatedly pushing above their aerobic ceiling and preventing adequate recovery.

I have more knowledge about the musculoskeletal limitations. The body responds to stress by “rebuilding itself” in a stronger fashion. To some, it would be intuitive then, to continue to go harder. However, the tissues are also constantly being resorbed during the remodeling process. This continual process of tissue breaking down and rebuilding is generally balanced. Problems arise when the balance is upset such that the breakdown is occurring at a rate more rapidly than the buildup. This results in stress fractures and overuse syndromes if the new stresses are applied too quickly. To avoid these complications it generally takes bones, tendons, and muscles approximately 6-8 weeks to rev up the building process. I believe those that aren’t patient enough to wait this period of time are usually those people who are plagued with recurrent injury and inconsistency.

Therefore, for people that aren’t accustomed to frequent running, their goal should be to build their musculoskeletal system (joints, tendons, muscles) up to the point of achieving a new remodeling homeostasis sufficient to withstand the new daily stress. This method hopefully can lessen the aches and pains that are the result from starting too rigorously that prevent continuation of running for most people. So those athletes who are patient can proceed with a gradual build-up (6-8 weeks) to provide sufficient time for the tissues to respond and strengthen to the initial stresses. I believe this increases the success of a those starting a new running program.
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So on to the challenge. 30 runs in 30 days. Nothing fancy-no pace or distance requirements. Just get out and run 30 separate times in 30 days. What constitutes a run? For those people who have done sprint and oly races, 30 minutes. For those that have completed a half or full ironman, 45 minutes.

A couple of tips: need a day off? Run in the morning and once in the evening on a given day to “bank” a run for your day off. Ideally this shouldn’t be done more than 1/week. Tip #2 Use the run walk protocol on those days when you are feeling tired. Start off by walking 2-3 minutes, then begin running. After 10-15 minutes, give yourself a 30-60 sec walk break. I recommend posting your daily runs on your local tri forum…this can be motivating for yourself and others. Group peer pressure is always fun ;-)

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I wanted to post one thought as we are 13 days into the run challenge. It is interesting to see people push themselves despite the warnings. Even those who begin with a bit of humility and self proclaimed lack of running experience are running harder and more often than planned. I was running with Erin today and we were cruising around at her typical steady pace/effort. Given the large variability in our run experience, my effort/hr was pretty low (115) during the majority of the run. However, during each ascent, I was keeping pace with her, only to see my hr sky rocket to 150. Despite the obvious effort, she would continue to push the pace and accelerate past me. This is a common event I experience with less seasoned runners and I asked her about it.

My perception was that she felt it necessary to hammer up the hills and was looking at me and questioning why I wasn’t going harder. Yet she said, she just assumed that was the effort required to go up the hill and her perception was that she wasn’t going that hard (She didn’t have a hr monitor on). I suspect this is the same reasoning I commonly see when running with a group.

My suspicion is that these efforts are the ones that make it difficult to recover and come back the next day. But to best build endurance, you need to be able to repeatedly back up your prior days training. The repeated many day efforts of continuous training are superior in my mind than intermittent bursts of high intensity training separated by required rest b/c you are too wrecked to train.

Hope everyone is enjoying the fall. Best of luck to the Kona Athletes.

J

Poker Pacing F/U, Economy & Efficiency

2007-10-01T10:27:00.000-06:00

A couple of different thoughts I would share this week.

The first is a reflection on “poker pacing.” Although this was just a fun exercise I developed during training this past year, it is amazing to me how many times I’ve seen this same concept discussed in different contexts. Anecdotally, I knew I was getting faster as the year progressed practicing this technique. Nearly all my results demonstrated that negative splits WERE possible; especially when appropriate pacing and training were in line with my goal split at the end of the day.

It was a hoot to see the new marathon record go down this weekend. Interesting was to look at the pacing strategy. I would love to see his hr rate efforts. The effort required to run that much faster at the end of the marathon requires a much “easier” effort early in the day.

The course is described as reasonably uniform, so I think it unlikely that the course plays much role in the pacing effort. There is 5 ~ 80-100 ft elevations over the course and 2 of them are in the 1st 10K, with one each in the other 10Ks. Berlin Marathon Elevation Chart

Haile Gebrselassie at the Berlin Marathon
5 km: 00:14:44
10 km: 00:29:27 / 00:14:43
15 km: 00:44:16 / 00:14:50
20 km: 00:59:10 / 00:14:54
25 km: 01:14:05 / 00:14:55
30 km: 01:28:56 / 00:14:51
35 km: 01:43:38 / 00:14:43
40 km: 01:58:08 / 00:14:30

I find it humorous when people are offended when told that their pacing strategy isn’t realistic for their fitness if they positive split. For some reason, we have this funny programming that makes us think we can have some super heroic day b/c we go fast early in a race. Rarely, people learn from this mistake. It is really fun when you take the chance to run with appropriate pacing and can finish a race strong.

After spending the week working on the metabolic cart with Alan & Mat at the Endurance Corner Lab, I realized that I’ve chosen wisely when it comes to career choice. Though I certainly don’t consider myself an intellectual giant, my physiological limiters are far greater than my intellectual ones.

In any case, it was interesting to see that I’ve been able to achieve reasonable IM success despite a pitiful VO2 max. How, you might ask? Well, it’s pretty obvious on any of my group training sessions. Nearly anyone can bury me in a training session by revving up their engine a bit and putting in a burst of speed, as a result of their larger engine. But the longer or later we are in the session, the less chance this is likely to occur.

Why? Well my endurance is reasonable. Though I’ve not had a muscle biopsy to prove it, I suspect I’m nearly all slow twitch fibers and my training has created the peripheral adaptations necessary to be very economical. Based upon the numbers we generated, I’ve really maximized the economic side of things.

So that leaves efficiency. These two terms are often confused. Whereas economy is the final outcome (velocity) for a given energy, efficiency is bit more “upstream” and the power output for a given energy. The latter can be affected by anatomic structure and technique, therefore affecting the final outcome, economy. Fortunately, I know that I still have tremendous room to improve in technique in both swimming and running which will result in an improved efficiency, and henceforth, economy.

Of course, that leaves cycling. I don’t think I’ve achieved my economic ceiling here. Furthermore, I think I’m leaving quite a bit on the table in regards to positioning for maximum power output. Though this may be (and this is a BIG may be) a bit less aerodynamic, our early calculations suggest an overall improvement in speed. More on this a later post.

The (Literal) Costs of Doping

2007-09-24T20:26:00.000-06:00

Given the state of doping in cycling, I spent some time this summer researching what it would take to establish a drug testing regimen for our training group. Gordo posted the article here.

2007-09-23T10:32:00.000-06:00

My buddy Nich, me, Bob, Larry, and Charlie

er•go•nom•ics
The applied science of equipment design, as for the workplace, intended to maximize productivity by reducing operator fatigue and discomfort.
American Heritage Dictionary

The last few weeks have been a combination of easing back into pediatric orthopaedics and writing/thinking about human performance. One of the topics that I’ve been writing about is bike fitting. You will see some upcoming blogs about the evolution of my bike position since my first Ironman and my experience with my bike fit with Dr. Andy Pruitt. I have to admit that this is particularly on my mind because my back has been a wreck over the past few weeks. After a summer free of any discomfort, my back has been killing me since the coast to coast drive from Penticton, BC to Winston-Salem NC. Unfortunately it hasn’t eased up. The mental yearning of wanting to head out for a spin on my bike is greatly outweighed by the literal pain in my back. Combine that discomfort with the more aggressive position on my P3 and you might conclude that I haven’t been out much since IMC.

But the legs and mind vetoed the backs misgivings this weekend and I went out for one of our staple IM triathlon rides on Saturday with my buddy Nick. I had intended to go out on my own for an easy couple of hours, but he convinced me to go with him as he was riding with a couple of older cyclists in town.

Fortunately I didn’t know either of these guys well beforehand or I would have likely bailed right from the start. Bob is a 65 y.o. multiple time age state cycling road and TT champion and Larry is a 67 y.o. equally accomplished cyclist (I didn’t get an opportunity to get your racing results—sorry Larry). Both have similar backgrounds in that they were competitive marathoners into their 40’s before taking up cycling and smashing the rest of the master’s cyclists. Bob is a retired DVM (veterinarian) and Larry retired from the construction business. Both are incredibly nice guys and really a joy to ride with. What was impressive to me was their ability to combine a comfortable, yet powerful bike position that allowed them to push up big inclines in their aerobars. I’ve only seen a couple of people who can ride hills comfortably in the aerobars as well as these guys (one who comes to mind is a guy who smashes IM bike courses with ease and hails from a Nordic country on the Scandinavian peninsula).

This experience substantiated my bike fit ideas that are the culmination of both experiences italicized above. That is, to continue riding healthy into the next few decades, I need to find a position that doesn’t place tremendous strain on my flexibility and structure. For some, this will also be aerodynamic. For those of us who are less flexible, we are likely better off in a position that is ergonomic. In an endurance event like Ironman, reducing the fatigue and strain on your body will pay dividends at the end of the day.

This is a tough realization for a guy that wants to ride faster and who reads slowtwitch. But, I also know that the countless hours spent in a position that results in increased strain on my system is unlikely to be one that allows me to remain healthy enough to continue to enjoy the sport. If, in the long run, the 5 minutes I lose in an IM bike split gains me a few decades on the bike like my cycling buddies, I will happily make that exchange.

Larry was kind enough to provide a link to our cycling route. We usually begin and end the ride from town, so it is about 20 more miles. But for those who want a link to our Bakery route with elevation, check out this link.

So here’s to Bob & Larry. Thanks for the great ride and confirmation that riding my bike will lend itself to balance in the coming years.

J

End of Summer Progress Report

2007-09-10T14:00:00.000-06:00

There have been 2 events that have radically changed my triathlon experience. The above picture is John and I following completion of the first one, Epic Camp 2005. I have some very fond memories of that year...

Progress Report
I’ve had many people’s dream summer, spending nearly every day the past four months constantly learning about endurance training in a real life lab. I surrounded myself with folks who have real life knowledge about “what it takes” to succeed in Ironman racing. I spent time gathering their individual accounts of the training methods and the recovery techniques required to progress in the sport. I sincerely thank all the members of Team Good Guys for their patience and openness this summer.

Many of these experiences have been accounted on preceding and upcoming entries. The cliff notes for the summer don’t do justice to the personal experience. Some might be disappointed to find that I don’t have any new found wisdom to become more fit and race fast. Most of those who “are in the know” might not find this surprising. To quote a good friend of mine, “there is no easy way”. This applies to becoming fit, losing weight, or racing fast. Though there are quirks and nuances about every successful person’s path, but they are similar in that Ironman success demands years of persistence and consistent, progressive training.

Some might disagree…there are those out there who report fantastic success on little training and no significant triathlon background. And to be fair, none of our training group is considered a “superstar”…you know, the guy or girl who wins an Ironman on 1st or 2nd attempt. So perhaps my experience is skewed by my lack of association with this sort of individual. But I’m satisfied short of these few exceptions with my assessment.

Without exception, Team Good Guys had great results this year…, Gordo padded his racing palmare with another win at the Napa Half IM, Justin Daerr reach the 9:00 barrier at IMC, Brandon took 1st Elite at Racine and 2nd Elite at LifeTime Fitness, Dennis took at 11th age grouper at Buffalo Springs half, and Billy Edwards went top 10 at CdA and got a Kona pro spot. I believe these collective experiences are valuable because they represent the gains that are possible by those willing to work hard. I can substantiate that this type of success is possible for those who surround themselves with the proper support and have a desire to improve.

Though I can’t provide a new training plan or regimen that is going to revolutionize the sport, the experience has given me the opportunity to recognize the nuances that assist in continued improvement or lead to subsequent failure. I don’t anticipate the learning process will ever stop, but I feel this summer was replete with invaluable lessons.

I was also fortunate to gain additional perspectives from athletes who dropped into train intermittently. Tim Luchinske, Marilyn MacDonald, Chris McDonald (who won his first Ironman at Kentucky this past month), Brent Sheldrake, Mark van Aaken and many others shared some their experiences. The recurring theme repeated itself in that each of their successes were the result of remaining healthy over a long period of time in order to gain the aerobic endurance to continually improve.

I learned an invaluable lesson as well from Monica Byrn. She comes closer than any of the above of meeting the criteria of a superstar. After a stellar, record setting swim background in high school and college she had immediate success in short course triathlon. After an unfortunate bike wreck resulting in a shattered wrist, she switched to long course to avoid the bike hazards inherent to short course racing. Her impact in long course triathlon was equally impressive, leading IM Hawaii multiple times before ending up with a top finishes. Unfortunately, a hamstring injury has hampered her for the past couple of years and has been recalcitrant to every traditional treatment method. Observation of her continuing recovery has been educational: the elite athlete’s frustration of injury, the failure of the medical profession to facilitate her road to recovery, and the mental fortitude necessary to persist down that path.

Another good friend and mentor experienced a similar physical setback this year, Kevin Purcell. His recovery mirror’s Monica’s in the positive mental approach required to progress forward, over and around life’s obstacles.

My experience has been influenced beyond my immediate circle. I spent time with Mat Dixon at the Endurance Performance Training Center in San Francisco and he has been gracious in lending his expertise. They have an incredible team and a first rate operation. Anyone interested in improving their performance that lives on the West Coast should take the opportunity to spend some time there.

Locally, I got a 3-D bike fit with Dr. Andy Pruitt and Todd Carver at the Boulder Center for Sports Medicine. They have the highest level of technical gadgetry available to accurately assess and successfully incorporate medical expertise into your fitness program. This is an exciting area for me as it compliments my interest and background equally.

Amidst the current affairs in cycling, my interest in the illegal practices of doping was piqued. Dr. Steffen Presten (team physician for the top US cycling program, Slipstream) referred me to their experts on the matter. They educated me on the reality of PED testing. The complexity of maintaining a clean sport is overwhelming and a real challenge. My take on these last 2 experiences will be forthcoming in articles for the Alternative Perspectives column on Gordoworld.

The experience isn’t over and I look forward to trips planned to the USOC training center, additional bike fitting instruction from Dan Empfield, and more practical experience with testing protocols. Stay tuned.

IMC Race Report

2007-08-31T21:01:00.000-06:00

No excuses

A few months ago I got an email from Scott Molina commenting on my sabbatical to help start up the Human Performance Institute at Wake Forest and my more “lenient” schedule. He closed by saying “You have no excuses, now” in reference to my ability to properly train the preceding 3 months before IMC without the constraints of my rigid schedule.

I knew he was right and that made the goal setting process for Ironman Canada all the more difficult. I typically create goals lofty enough to provide happiness if reached, yet attainable only through an effort that is exhaustive. The few times I’ve achieved those goals they have created a rare state of “calm” happiness. So, aided by Scott’s words, I was motivated to find a good goal.

After careful thought, I decided that running fast at IMC would give me the most satisfaction. Given my past personal run best of 3:31 at 2005 IM Brazil and perusal of prior IMC top age group run results, running 3:15 at Canada seemed to be a worthy goal.

My swim and bike plans were to conserve enough energy to reach my run goal. I planned to swim with my HR below 140, a HR avg on the bike of 137, and run with “poker pacing” strategy. The run pacing would be such that the first 3 miles were very easy (HR below 144), then HR of 145 through 32k, and elevate my HR the last 10k.

Through the summer, I used this strategy on all my runs. My early summer MAP tests on the track with a HR of 148 were 7:25/mile at sea level. As most people lose 20-30s/mile during an ironman marathon, I was concerned that my goal was overly ambitious, as the pacing strategy noted above would result in a 3:30 marathon. In many ways, the slim chance of reaching the goal substantiated it as being more worthy.

As the summer progressed, I gained confidence that my improving fitness would allow me to reach my goal. However, this fitness would need to be coupled with a very conservative swim and bike effort in order to access my run capability. At the end of July, I returned to sea level for a repeat MAP test and my pace had increased to 6:57/mile.

This gave me a boost of confidence during our last big training block. I was running smoothly and effortlessly. Perhaps I became a bit too confident; all my runs seemed fast and easy.

My race plan was pretty straightforward as I noted above. My pacing on the swim and bike at altitude during training gave me a rough idea of what sort of pace I would see on race day. I thought these efforts would result in approximate swim and bike times of 64 minutes and of 5:15.

I also knew that nutrition would be important. I planned on taking 2000 cal on the bike and 500 more during the 1st ½ of the run. Nutrition had been a significant issue for me in the past and I knew that this might prove difficult.

I started the swim with an easy, bilateral breathing pattern to avoid taking it out too hard and hope to continue that until I made the last turn buoy. However, my pace is a very common one and I went to my most comfortable single stroke pattern after only about 500 meters to remain relaxed among the congestion of swimmers. I resorted to intermittent BLB to assure myself that I wasn’t pushing too hard. But the swim remained relatively physical right up to the beach exit. Despite the constant struggle to find a clean swim path, I didn’t feel as if my effort had been excessive. The time was what I expected, I felt fresh, and assumed that I was successful in constraining my effort.

The positive feeling continued on the bike as I was able to take in nutrition within the first 15 minutes. This was a real success. That said, my heart rate was in the low 140’s and only occasionally drifting down to my goal rate. My power was ridiculously low…in the 150’s, so I decided to maintain that effort. People were blowing by me in groups of 3 and 4 all the way to Richter, but I kept to my modified plan. I had taken in 1000 cal at the beginning of the climb and felt great.

I’m a very steady, but conservative climber. I was continually shocked at how many people continued to pass me all the way through all three tiers of the climb. By the time I reached the bottom of the descent and realized how slow my pace was (19 mph), I made a conscious decision to depart from my pre-race plan. To paraphrase Mike Tyson, “everyone has a plan going into the ring until you take your first punch”. It was evident that I was headed for a bike split that the fastest run I was capable would not have justified the overall finish time…this was the “punch” that changed my race plan.

I elevated my effort for the next 50 k (avg HR 147) to the top of yellow lake, but pace for that section was only 18 mph. I was still consuming nutrition and had taken in the remaining 1000 cal by the top of Yellow Lake. The new plan was to finish the bike strong and try to do my best to salvage a run.

I arrived in T2 after a 5:25 bike split from 171 watts and HR avg of 145. I was disappointed in the effort required to get that split and only hoped that I could miraculously pull of my run goal.

I started the run slowly and my legs did come around. However, I lost focus and stopped recording splits every mile. It wasn’t until I downloaded the splits onto my computer and calculated the splits from the large conglomerate times that I realized how much I lost focus. From miles 8-15 my splits were all ~ 7:15, an increase in pace of 30-40s/mile from the first 7 miles. I didn’t know that at the time b/c I only took 2 splits over the 8 miles. I assumed that I was running around 7:30’s. As most of us know, our math skills aren’t the greatest when you are that deep into the race. I was doing a good job of maintaining a HR of 145, but in retrospect I could have used the split data to avoid that much of a pace increase with a half marathon to go. I also didn’t realize that my last 3 miles were 10 minute/miles. It’s really humorous in retrospect…everything was literally moving in slow motion. I remember casually observing in “3rd party fashion” that the group ahead was pulling away. I remember thinking how odd it was that I didn’t seem to be gaining ground anymore. At this juncture, I felt I had no chance of now reaching my run goal. In fact, had I run 7:30 the last 3 miles, I would have run 3:15. I had no idea…

Here are the run splits from my watch:
1. 7:48/145/142
2. 7:31/146/143
3. 7:57/145/143
4-6. 22:22(7:27)/148/144
7. 7:48/150/146
8-10. 21:56(7:18)/149/146
11. 8:06/150/146 (big climb before turn around)
12-15. 21:44(7:14)/151/145
16-21. 47:41(7:57)/148/142
22. 7:57/146/145
23. 7:38/148/143
24-26.2 31:20(10:00)/147

So, I’m disappointed I didn’t reach my goal. Though I didn’t set a time PR, 45th overall was my highest finish in an M-dot race. Here are a few observations from the day that will help me at my next race.

Though I didn’t reach my run goal, I don’t believe it was the result of poor run fitness. I’m running faster and more efficiently than ever. I feel great about that and I hope to build on this in the upcoming year.

The swim was interesting in that my result confirmed what the training group repetitively recognized throughout the summer. Though I was certain I was going easy and below an avg hr of 140, it was really 145. This is despite spending 2 times a week swimming at different efforts and documenting speed and hr. I now know what intended effort is required to expend the correct energy on the swim. I think that an avg hr of 145 is ok for me. I came out of the water fresh and was immediately able to take nutrition. This is in stark contrast to prior races.

I consumed 400 cal/hr on the bike in comparison to 200 cal/hr in the past. This really made a difference when I decided to go harder on the bike. I never had that feeling that I wanted to quit at 80-90 miles on the bike and 13 miles on the run, whereas that has been a consistent feeling in the past. I also was able to take 500 cal by the half way mark on the run. I certainly felt that this was a big nutritional breakthrough. Short of 450 cal of powergel on the bike, the remainder of the nutrition was Infinit with an osmolality of 280.

My bike is still weak. This needs work…I will have to sort that out over the next year.

So, no excuses, Scott. Fortunately I remain determined to reach my run goal. This was a great learning experience and I look forward to the remainder of my sabbatical to incorporate more knowledge about endurance training and human performance. Stay tuned for upcoming blogs.

J

Post from Penticton

2007-08-23T21:30:00.000-06:00

A little update and a bit of the atmosphere.

Penticton is really pumped for Ironman. This should be on all of those people's list who like to do destination races.

As soon as you enter British Columbia (we drove in from Colorado), there is a sign that says "Best Place in the World". I can't verify that statement based upon the short duration that I've been here, but it is spectacular. Your entire drive from the border into town is surrounded by apple and peach orchards, wineries, mountains and beautiful lakes.

Penticton is similarly beautiful. The town is nestled between 2 incredibly beautiful and very large lakes. This resort town is packed and would be a great place to visit without the Ironman, but as the locals say, Penticton is defined by IMC.

The entire region embraces the race and the participants. When swimming at the local pool on Monday, an elderly gentleman approached us and inquired about our upcoming race. He had never raced, but volunteered for 14 years before his hip arthritis prevented him from working any longer. He proceeded to give us tips on the course and then wished us good luck. This episode has been repeated a multitude of times throughout the week by various volunteers, neighbors, and store clerks. Amazing!

The course is tremendous. Short of Hawaii, the swim venue is the best I’ve seen. (In some respects, ie lack of jellyfish, sharks, earthquakes & waves, it is even better). The bike course rolls through countryside similar to our car ride in. Skaha Lake, McLeans Road, Richter, Pass, the out and back at Keremous, and Yellow Lake are the ride highlights. A lot of patience is going to be required through the first ~80-90 miles. The out and back run is pretty flat with a few short climbs.

Well, that is it for now. I’ve registered, the bike is getting its last tune-up and adjustments, and I’m hunkering down until race day. Erin and I went to Safeway yesterday and I prepared for my rest day by buying a handful of $6 movies...the poor girls will be subjected to Lonesome Dove, On Golden Pond, and a handful of others I can't recall the name.

Thanks for all the well wishes and thoughts…I will need them all on race day.

J

Putting It Back Together

2007-08-14T22:26:00.000-06:00

Since my last post, I've completed my biggest training weeks of the summer and taught a spine course in Niagara Falls. Assuming I would bounce back after a few rest days, I was bit suprised last week when I felt increasingly drained after every training session. I was able to complete a solid 23+ hours; that said, I was a little apprehensive in answering the eternal "approaching your 'A' race question"...How do you feel"?

After a few days reflection (and the comfort of regaining some fitness composure and a solid lactate run test), I'm certain "the plan" is right on schedule. I feel normal now and I'm beginning to get that internal buzz in anticipation for the race. I have new found appreciation for the TDF cyclists who describe not feeling their best a few days before the race in anticipation of coming around during the crucial 3rd week of the tour. Though I know I still have plenty of freshening remaining, I can "see" it all falling into place.

Part of the confidence in the plan is knowing that I've put in the training and I'm now moving into the execution phase. On race day, I won't be anticipating any sudden appearance of new talents or hidden fitness. My job will be to proceed with the plan I've prepared on the fitness I've gathered the preceding months.

In one of my prior posts, I discussed the success of endeavors relying upon ability, desire and social support. Fortunately I've been significantly blessed in this last trait...there is NO better support than my family. Erin and the girls have sacrificed a great deal to be here with me this summer. John, the eternal training partner, has been there every step of the way. And my parents-I look forward to "sharing" a 5th IM together.
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The picture at the top...that was in late April at the end of my base training period. That is when worrying makes it difference...fear of showing up on race day undertrained...the motivation to train harder and more consistently.

Commitment

2007-07-28T19:16:00.001-06:00

This entry is on the eve of the final day of my toughest 2 week training block of the summer. Today we knocked off a 7 hour,160 mile ride to Wiggins, and I was happy to be just part of this group.

(see pic above, listed left to right: Marilyn Macdonald, Chris McDonald, my brother John, AJ Johnson, Gordo, Me, Dennis Meeker, Justin Daerr, Mat "the Intern" Steinmetz, Billy Edwards)

I'm drawn to people who are successful in reaching difficult goals, and Gordo certainly fulfills that criteria. I wouldn't bet against him in Canada; there might be those who have more "talent" (whatever that means), but there are few people I know who consistently live their commitment to goals in a logical, stepwise fashion.

Our group ride plan was to roll to Wiggins in a civil manner, take a short lunch break, digest for the next 25 miles or so, and then everyone was free to attack and ride as aggressively as they would like.

As Gordo rolled by after the attacks began, he said "18 months for these 50 miles..."

I would expect nothing less.
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Following a protein shake, I went out for a 20 minute transition run. Needless to say, the boys reduced me to a run-walk session with our girls' dog, Luna. Ferocious little Shih Tzu!!!!

Transition Run

2007-07-28T19:07:00.001-06:00

See post above for explanation.

Gradual Enlightment

2007-07-23T19:43:00.000-06:00

"It is through understanding (wisdom) that he fully understood others' suffering and through compassion that he undertook to counteract it. It was through understanding that he himself crossed over and through compassion that he brought others across"

Ócariya Dhammapåla's description of Buddha’s wisdom and compassion

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My last blog mentioned the importance of social support in attaining goals. I am fortunate to have a tremendous resource in that department. Erin is phenomenal in helping me achieve my goals and is an essential in achieving the goals I’ve set for my life. She was wonderful enough to drive ahead during a solo 5 hour loop to Fort Collins a couple of weeks ago and give me the occasional company and “keep going, honey”. Above are a few pics of the countryside she took along the way.

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After avoiding my boss’ attempt to send me to a Leadership Seminar for a couple of years, I relented. My reluctance was not one of indifference towards expanding my education, but one of my uncertainty towards my ambitions as a leader in academic medicine. Furthermore, the participants of the course were company executives, not academicians.

However, the successful completion of the course (www.leadershiptrust.org) changed my life. The unanticipated improvement in my personal relationships was tremendous, certainly equal to the gains I made in the workplace. Retrospectively, this is not surprising, as most of the obstacles we face in leading others are directly related to understanding ourselves and how we interact with those around us. Following this week, I initiated the process of nurturing the traits that I have that inspire others and eliminating those that discourage the learning process. I certainly have a long way to go, but I acquired the necessary initiation to self awareness.

Personally, I learned that my inner feelings of insecurity were often masked in an outward display of arrogance and indignation. As obvious as it is to me today, I didn’t realize that everyone else couldn’t “see” what I felt inside. Instead, I assumed everyone realized my deficiencies and insecurity and that my arrogance was in defiance of my shortcomings. Of course few people know you at that level and the unintended projection often created a barrier in getting others to respect my vantage point or consider my opinions. This made life very difficult as my primary role is teaching patients, medical students, and residents!

Equally important was the discovery that I taught through negative re-enforcement and public humiliation cloaked in a Socratic approach. This teaching method was likely a culmination of modeling my own education and a personal motivation to avoid public exposure of my deficiencies and insecurities. Realization of the demoralizing effect of this approach really hit home when we were given the exercise of considering how we treat employees/students and then applying whether we would want this same approach used on our daughters/sons or other loved ones. Whoa…this struck a chord as I contemplated the anguish and embarrassment my youngest brother might feel to be taught and treated in this manner as he was struggling to learn new concepts and information. I finally realized the importance of compassionate teaching. I'm sure both of my brothers wish I would have picked up on this concept earlier in life.

This reality check was what I needed to change the way I teach and continues today as I scrutinize the method in which I pass on information. I think many of us in an advisory role forget that our primary mission is to help others develop an understanding of concepts or ideas that we have already mastered, in a fashion that inspires and motivates. I find I often fall back into a tendency to subject my own twisted path onto those to whom I’m trying to relay information. I aspire to continually develop my role as a servant leader to help my students through enlisting methods they require to understand and learn concepts.

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So, how does this pertain to triathlon…? I believe increasing one’s level of self awareness translates to better performance in racing and training.

When I look at many of those I’ve had the privilege of training with the past few years, there are two distinct groups. There are those who seem to achieve a significant proportion of their race goals at every event. Others, it seems, always have some mysterious event that derails their attempt. . How many times do you hear “I don’t know what happen today during the _____ (insert race, training session, etc), all of sudden I was ______ (insert trashed, sick, completely boinked).”

It takes courage to practice the humility to address weaknesses and insecurities. The old adage “what you don’t know can’t hurt you” does in, in fact, hurt you. Ignorance and the inability to recognize our weaknesses prevent us from fixing what is broken.

When racing, many of us are uncomfortable with the level of commitment to fitness, the priority that it takes in our lives, or our physiologic make up. Therefore, on race day we try to outperform what is realistic based upon the decisions we’ve made. When our bodies try to tell us otherwise, we ignore these signals of eminent demise. We drive ourselves to failure and prevent our best race day outcomes. Of course, those around us see it clearly and so would we if we were observing someone else. Developing self awareness allows us to avoid self destruction. It isn’t easy…we have to be humble enough to accept the perceptions of those around us to visualize the truth. As I’ve been able to incorporate others visualizations of my performance into signals that that I recognize, my ability to perform has slowly improved.

Many of us lack self awareness in many aspects of our lives. I see this in myself more clearly with time. Hopefully, the road to enlightment will be gentle as I continue to proceed down its path. Resistance only makes the road more bumpy.

July 17-18 Training Data

2007-07-18T14:45:00.000-06:00

No new exciting swim info, but corroborates G-mans data.

Lap// Avg hr ///Time
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1//// 130////// 14:55
2//// 140////// 14:51
3//// 143////// 14:55
4 ////146////// 14:57

All bilateral breathing.

My limiter is top end strength/speed, but my endurance is reasonably solid. Not really flashy in group activity, but fortunately Ironman is an aerobic engine contest.

That said, I am working a bit on my top end this week. I find this challenging, both physically and mentally, as my self preservation instinct is constantly governing the high efforts.

3:19 ride yesterday with 2 x 20 min best avg output with 10 min rest.

Set// avg hr// power //maxhr
1 ///166////// 212 ////171
2/// 163////// 190//// 169
total 128////// 150

The run was 3 laps around the res
Lap 1 45 min
Lap 2 46 min
Lap 3 50 min

Wed
Switzerland Run
56:40 to peak, avg 143, max hr 157
final time~1:56

Progress

2007-07-15T18:57:00.000-06:00

Last week was an “easy” week of training and a busy week at work. I went back to my clinical practice in Winston-Salem and put in a solid week. Not much training occurred. After 3 days of call, 20 surgical cases, 2 days of clinic and the usual handful of meetings/dinners, I was a bit weary and wondering how I ever trained in the past while working full time.

I ended the week with MAP test on the track. This was a welcome indicator that my fitness is continuing to progress and the plan is working…thanks, G-man! Here are the results since starting the plan in November.

MAP Test
Date // Avg Mile // Splits
==================================
11/20/06 // 8:40 // 8:38/8:43/8:39
12/23/06 // 7:32 // 7:31/7:31/7:34
01/28/07 // 7:45 // 7:46/7:47/7:43
02/23/07 // 7:23 // 7:25/7:21/7:2
07/13/07 // 6:57 // 7:01/6:56/6:56

When talking about progress, I often think of that made by the residents in my program. This is a group of unbelievably intelligent and hardworking individuals. I’m commonly humbled by their natural ability and feel fortunate to have the opportunity to observe them progress through 5 years of residency. It’s funny that I’m the “teacher”…these people possess more talent than I ever dreamed of having.

I place a lot of responsibility on the residents at an early stage of their career as I think this engages them in the surgical cases. Otherwise, I often find they become “innocent bystanders” and their learning suffers.

One of my residents, Beck, and I were re-capping the prior days cases. He asked me for a critique of his performance the day after our cases. During the discussion, I brought up that we do pre-op conference in order for me to evaluate what he knew and how comfortable I was with him helping during the case. My philosophy is that when the residents are placed in a position to begin cases, it forces them to really think through the process of positioning, organizing the necessary equipment, and other necessary requirements to initiate the case. He commented how much preparation it took for him to get ready for a case and how much that differed from his father, a practicing neurosurgeon, who had told him that much of his decision making was done “during the moment”.

I couldn’t agree more. As I reflect on my progress as a surgeon, I recall the inordinate amount of preparation it took for me to feel that I was going to do an adequate job. As time passed, I found that intuition slowly took over and I was less reliant upon the roadmap provided by textbooks and what others had to say. In fact, I like his father, found that preparation and adherence to convention often restrained me. Today, I find that my best results occur when I allow myself the opportunity to improvise. This approach allows exceptional results which are not constrained by preconceived ideas.

I see triathlon in much the same way. I think we often feel the need to drill ourselves senseless to feel comfortable that we trained adequately. This is likely our inexperience driving us to over-compensate this feeling. I’ve now had the opportunity to now see the far end of the learning curve in triathlon where more intelligent training achieves even greater success in sport. I’m confident that our training group leader, the G-man, and many of us benefit from this experience.

Just a little note to the intern…much of what I’ve seen in my residents I’ve seen in you. Keep the faith; I’m learning as much from you as you are from us. You, too, will be a “Professor” some day.

J

Goals

2007-07-08T08:02:00.000-06:00

As many know, I have Ironman Canada as my “A” race for the year. Shortly after deciding to do this race, I set out to determine a worthy race goal. Since then, many people have inquired about that goal. My goals are usually lofty and take a fair time to accomplish, so this created a bit of a self-inflicted dilemma. This was complicated further by my expectation that my sabbatical opportunity removed many of my prior obstacles to train and raised the bar further.

Fortunately, Erin cares enough to take my incessant triathlon ranting seriously and has been patient enough to remind me of my long term goal of continual improvement while the sport remains challenging and fun.

So my goal…run faster than I have in the past. I feel that I likely can run 3:15 off the bike and so my plan is to do what it takes to get there. One may expect a faster swim or bike considering the training I’ve been able to do, but my goal is to do the swim and bike that allows me to run 3:15. It is possible that it may only be same or slower than swim/bikes that I’ve done in the past, but I’m confident that running faster is the next step for me to continue to improve.

So with that, I will leave you with some thoughts about achieving goals.

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Over the past 8 years, a large portion of my practice has been caring for children with cerebral palsy. There is a large spectrum of intellectual and motor impairment in these children, ranging from children who are completely cognitively impaired to those who have normal intellectual capacity but an ability to walk limited by tightness in their legs.

Treatment of this latter group of children has perplexed me. Many of these children have seemingly similar potential based upon their intelligence and physical handicap, yet there is huge difference in their functional abilities. As a surgeon, it is frustrating that I can do the same operation in 2 different children who have a similar apparent handicap, yet end up with dramatically different results.

As I have scrutinized my surgical outcomes in these patients, I’ve realized that the perfect surgery isn’t all it takes to get these patients walking. Instead, I define three factors that determine their ability to gain ambulatory function. These are: ability, social support, desire. I can improve “ability” by surgically correcting biomechanical imperfections, but without adequate social support and an appropriate desire, the patients will not achieve the ability to walk.

Over time, I’ve realized these factors predict success in any endeavor. Each of them performs a different role and importance that is unique to each undertaking and person. The interplay of these factors is what makes undertaking challenges exciting.

If triathlon victories relied purely upon genetic ability, then the guy with the highest VO2 max would win. Although this may occur, it isn’t the only factor. That individual still must have adequate desire to train himself sufficiently to utilize his genetic gifts. That said, those with less ability can have tremendous desire to overcome their lack of ability. Although I don’t know Obree’s physiologic numbers, the tremendous desire to break the hour cycling world record allowed him the ability to train sufficiently to overcome any talent deficit he might have had.

As far as I was concerned, I had two arms and two legs, and that put me on a par with Moser, and any other shortfall would be made up by my ability to push myself harder than any other human being who had ever lived. Graeme Obree

In helping young children with a disability to learn to walk, social support is imperative to provide an environment that is conducive to this goal. This support can come in a variety of forms…encouragement, driving to the physical therapist, helping them stretch, and financial assistance are all different examples.

In sport, surrounding oneself with adequate support is critical as well. Creating the necessary infrastructure facilitates your goals significantly. That can come in many forms as well. It can be as simple as having a partner who encourages and believes in your goal. It can be someone who provides the financial support that allows you the opportunity to train without this added stress. It can be your training partner’s motivation, your coach’s inspiration, finding the job that is conducive to training.
I believe that one has the opportunity to improve each one of these factors…that is the beauty. My thoughts on that I will save for another day.

What Got Me Here

2007-07-02T17:31:00.000-06:00

This is my introductory blog. I know it has been some time coming, but wrapping up some work obligations takes precedence. Also, I didn’t want to be a distraction to the Cour de Alene crew…I know how someone’s training log can derail your own, and you guys have been rolling well.

On that note, a big congratulations to all the finishers at Cour de Alene. The swim times reflected the rough water conditions. My knowledge of this years training has been peripheral, but I know you guys prepared well and it shows (including the beer tent boys…your continued enjoyment of the sport persuades me that the lifestyle I’ve chosen is a healthy one far beyond the competitive racing period-Thanks). I saw a slowtwitch post the other day relaying an 8 and 4 minute slower average swim and bike time in comparison to a very difficult last year, so you guys should be proud of those finishes.

A bit about what I’m doing in Boulder. As most of you know, I’ve become pretty passionate about endurance training. I’ve learned a lot in the 4 years since my first Ironman and this has allowed me to help others as well. Though I’ve made slow progress personally, I’ve felt deficient in helping those around me achieve their personal fitness and training goals. As the desire to improve my knowledge base occupied much of my thoughts, my chairman, Gary Poehling, had a vision to start a human performance institute at Wake Forest. Coincidentally, Gordo Byrn likewise was starting a similar program in Boulder. This proved mutually beneficial as Gordo was kind enough to share his knowledge of fitness/training and business savvy with me in return for any medical expertise I could provide him during the formation of his business. In the fall, the Orthopaedic Department at Wake Forest intends to start feasibility plans on a human performance institute in Winston-Salem. I have affectionately termed the project, WHIP. Wake forest Health sciences Institute for human Performance. Stay tuned as the year progresses.

So the title of my first blog may sound a bit like a title to a sad blues song, but it is intended to reference the one person who has given me the courage to pursue my dreams. My hope is that I’m able to make her personal sacrifices worthwhile.