Here’s my answer.

1 – Learn Faster

I came to sport late in life, starting triathlon when I was 30 years old.  Over the first six years of my career, I took my Ironman time from 11 hours to 8:29 and won Ultraman Hawaii.  Technology, most specifically my heart rate monitor and power meter, played a fundamental role in helping me beat my competition, quickly.

2 – Create Visibility For Errors

Did you see the movie Days of Thunder?  In the movie, Robert Duvall checks the max revs on the tachometer after Tom Cruise blows his engine out.  I use post-session analysis of power and heart rate to do the same thing for my own training.

3 – Quantify Work

Triathlons are 1-17 hour time-trials where there is a HUGE performance benefit from energy-pacing towards your run.  Trouble is… how do we know what we have to work with?  Enter your power meter.

For “fast” Gordo, an Olympic Distance race requires ~2,000kj of total work (swim/bike/run).  An Ironman is going to require ~7,500kj.  There is a big difference between rides of these two energy amounts at any work rate.

When long-course triathletes fall apart using top-down pacing strategies, don’t just blame nutrition.  Review their average weekly kilojoules as well as quantifying the output from their longest training days.

Work before work rate, is a key aspect of my approach to long-course triathlon.

4 – Learn From Success

As a coach, it is easy to get into the habit of looking for errors and mistakes.  Spikes are easy to see on TrainingPeaks.  Tools such as WKO+ let us calculate decoupling with ease.

Be sure to spend time reviewing your successes – learn from what works.

5 – Learn Feel

When I started exercising, I expected training to be quite painful and I received what I expected: Pain!

By using my heart rate monitor, I figured out a safe level of effort that would enable me to complete my sessions.  As my knowledge increased, I was able to interpret the science to what I actually saw in my own performance.

The training zones that you read about have a physiological basis.  Understanding how science feels does not come naturally for us.  Most specifically, most athletes will notice a loss of rational capacity when their heart rate crosses about 155 bpm. Technology can help you see when you might be losing your mind (we all do).

6 – Superior Communication

The auto-notify function on TrainingPeaks is a great tool for initiating coach:athlete communication with remote relationships.  However, most important is a reliable log of what you actually did.  It is amazing how we ALL tend to remember our best sessions as our standard workouts!  Being able to see what we actually did last year, or the year before, can go a long way to settling the mind down.

Quantify, Assess and Apply!

Gordo

====

This article is part of a longer piece that you’ll find over at the Endurance Corner website. You’ll find Gordo’s training plans available here on TrainingPeaks.

Army Combat Engineer Lee Highsmith is trying to keep his weight under 185 pounds, not only because of a family history of heart disease, but also because 3 roadside bombings have left his lower back too unstable to comfortably support a heavier frame. “One of the things I have to do is watch my weight. During my deployment to Afghanistan from 2006-2007, my vehicle was hit by a road side bomb on 3 separate occasions. Luckily, nobody ever got seriously hurt, just concussions and blurred vision and deafness for a short period of time. Before this happened, I was able to keep my weight around 190-195. Now if my weight gets to 187 or higher, my lower back starts giving me issues, especially when I’m running. My wife (who’s a medic) and a doctor have both said that the concussion from the 3 blasts have contributed to my lower back not being able to support the weight. Therefore I try to keep my weight to 185lbs or lower.”

In addition to his lower back, Lee has to take care of his heart. “I pay attention to my nourishment because I am not trying to end up like my father and have 2 heart attacks before 60 or like my uncle who had 2 heart attacks before he turned 45, not to mention the other heart issues throughout both sides of my family. I also want to set an example for my kids so that they don’t fill their bodies with junk and end up like a lot of kids these days, sitting around playing video games, watching movies, and eating junk food while getting fat.”

Aside from managing his weight, Lee also uses TrainingPeaks to quickly and easily record his runs, which include road marches involving approximately 100lbs of gear and lasting for no shorter than 6 miles but possibly as long as 25 miles. “I use TrainingPeaks to help track my progress in workouts as well as what I eat. With it, I am able plan what I want to do easier and it doesn’t take long to add the results of my workout to the calendar. I started using TrainingPeaks because it is easier than inputting everything into an excel spreadsheet, especially when it comes to comparing your progress. I can also use it to help with the physical training program that we use to develop our soldiers’ physical fitness.”

Lee originally discovered TrainingPeaks when he got his first training device. “I didn’t even know about TrainingPeaks until I got my Garmin Forerunner 305. I decided to check out the site and see what it was about. I was a little wary at first with having to pay for a site I didn’t know anything about, so I decided to try it for a month, before I committed to using it completely. Glad I did, because this site is really convenient and has loads of information.”

Lee’s training goals are a little different from those of other TrainingPeaks members, but the program still works well for him. “What am I training for? Best Sapper Competition. It is an annual competition for the Engineer Regiment, very similar to the famed Best Ranger Competition. The difference is that for Best Sapper, you have to be an Engineer or a Sapper School graduate in order to participate. At Best Ranger, you have to be Ranger qualified, period. It is an extremely physical, very grueling competition that not only tests your physical fitness, but also your knowledge in every aspect of your military occupational specialty (MOS). Teams spend months training for this competition.”

Lee’s job is also quite different from how many other TrainingPeaks members spend their days. “What is my job? I’m a combat engineer. Right now, with the current mission, we conduct road side bomb clearance. You can say we are the subject matter experts of Improvised Explosive Devices (second only to EOD, Explosive Ordnance Disposal who we work with). Other parts of our job range from fighting as infantrymen, to emplacing minefields and wire obstacles to deter the enemy or slow him down, and that’s not even scratching the surface. Our mission depends on what type of unit we’re in. We have the most diversified MOS (military occupational specialty) because we have to know A LOT more than the average combat arms soldier.”

Lee has been in the Army for 11 and a half years, leaving him 8 and a half more until retirement. He is currently on his 3rd deployment, with just a couple of months left in his rotation. “We’re on a 12 month rotation. We’re currently in our 10th month. This is my 3rd deployment with my first 2 being deployments to Afghanistan from 2001-2002 and then again from 2006-2007.”

Best wishes for a safe return, Lee.

You have all new ski equipment — shaped skis, bindings with riser plates, and the latest boots.  You feel totally ready to hit the slopes.  But are you?  Make sure you aren’t forgetting about the most important piece in preventing ski injuries and increasing your skiing enjoyment:  your physical condition.  Being physically ready for the demands of skiing will decrease your risk of being injured and improve your skiing ability and enjoyment.  By engaging in a pre-season ski conditioning program, you can take your skiing to new heights while avoiding the injury pitfalls.

Fortunately, alpine skiing injuries have decreased about fifty percent since the 1970’s thanks to advances in equipment and improvements in ski area management.  If you are injured, you are two times more likely to injure a lower extremity than an upper extremity.  In fact, one third of all ski injuries occur to the knee joint, and a sprain of the  medial collateral ligament on the inside of the knee is the most common ski injury.  Other areas commonly injured are the shoulders, thumbs and head.

What’s the best way to prepare your body for the rigors of skiing so that you don’t become an injury statistic?  How do you know if the program outlined in your favorite ski magazine covers all the important aspects of ski conditioning to take your skiing to the next level?  A comprehensive pre-season ski conditioning program should contain the following components: development of the cardiovascular system, strength training, flexibility work, balance and agility exercises, and explosive/coordination training.

Read more in the full article by Jason Amrich about each of these components, and get in shape for your best ski season ever!

About the author:

Jason Amrich is a physical therapist and the Administrative Director at the Boulder Center for Sports Medicine (BCSM).  BCSM is offering inexpensive ski conditioning classes and a 6-week Friday afternoon ski clinic series this winter at Eldora Mountain Resort for advanced to expert level alpine and telemark skiers wishing to improve their skills in powder, crud, steeps and bumps.  Call 303-544-5700 for more information.

Joy was inspired to do the race by a friend who had done it last year. “A great friend of mine, Justin Mace and his wife Amy from Tennessee, did the race last year and told me I had to join in. I said no at first. But on the second request, I started looking for tickets. I have raced all over the country for three years, and decided it was time to mix it up a bit and see some new territory, venues, and challenges.”

Before going to Costa Rica, Joy had been racing all over the US. “I began racing in 2005. I was able to race beginner, sport and expert in one season, then spent the next two working up the ranks as an expert. In 2007 I was able to win the NMBS overall expert title, which was pretty cool. This is my second year racing on the Professional level and man is it different and intense. I love it!”

Despite years of racing experience, this race was completely distinct for Joy. “I have had the privilege of racing the NORBA circuit for three years so I have been able to race in a variety of conditions, and Costa Rica topped them all. The main factor was the humidity. Thick fog covered the volcano on day one, yet we were all drenched in sweat from the thick hot air. Pretty trippy actually. We climbed up to over 9,000ft as well, but it was so slow going, I never felt the effects of the altitude.”

“The soil was totally different as well. There were times we were basically glisading through volcanic silt or sliding through slippery clay mud in the jungle. Amazing. While riding through jungle trails cut with a machete I kept slipping and falling on the slippery clay. The Costa Rican national Erik who was riding with me asked in broken English ‘you like the land?’ I couldn’t stop laughing!”

Luckily, it only rained during the evening after they were finished racing. “It never rained while we were racing. It did rain in the evenings though and we just sat on the porch wondering what in the heck it would do to the terrain. Thankfully most of it got soaked up over night so mud was not a factor.”

Joy and her fellow racers were also lucky enough to have a great race coordinator who organized the entire experience for them. “The race coordinator, Henry, puts together an awesome package for international racers. We paid one price upfront that covered lodging, food, and transport to and from each stage. Really cool. The accommodations were awesome! Overlooking coffee plantations, the volcanoes, and the jungle landscape. The food didn’t bother me that much, but I brought tons of reinforcements! They served meat every meal and I usually eat meat once a week tops, so that was hard to get used to!”

Joy truly appreciated her accommodations for their beauty and comfort, and also enjoyed immersing herself in the cultural experience. “I slept a ton!! It was very hard to wake up, especially on day 3! But we all pretty much crashed out around 8pm! No TV because it was in Spanish and we opted to not find out what the WIFI code was so we could fully submerse ourselves in being THERE.”

Describing the cultural aspect, Joy feels that the race challenged her both physically and emotionally. “Although racing in Costa Rica was not a UCI event, or a US Cup event, it pushed me beyond what I have done in the past. Racing for me is finding new levels within myself and seeing how far I can go. Being at an event where most of the racers did not  speak my language or know me was trippy. I was very alone, but in a good way. There was no bail out and instead of chatting with fellow racers I had to dig way deep within in order to keep my head straight…But the Costa Ricans were gracious and hospitable. So many of the racers came to sit with us during lunch to test their English skills. Just awesome! Also tackling terrain and uphill grades that are unheard up here is a memory that will always stick with me. I look at the files and think there is no way we could have ridden up that, but we did!”

Click here to view Joy’s race files from the first day, second day, and third day of the race!

Joy enjoys using TrainingPeaks not only to review her race files, but also because it is super easy to use and great for nutrition as well as training data. “TrainingPeaks is super easy to navigate on the fly. I have not had to spend laborious hours uploading files and inputting data. It is also very simple to read and understand. Right now i am finding it very useful for the nutrition side of my training.”

Joy hopes that others will be able to discover the joy of racing too, even if they also work full time like she does! “I love racing and I love competting. Although I am not the fastest pro on the line, I hope that my commitment to excellence, healthy living and devotion to training come somehow inspire other women who work fulltime and love to cycle!”

Read more about Joy on her blog!

This past Saturday, April 4th, 2009, Felipe Bastos won the Russian Wild Boar Off-Road Duathlon in Brookside, Alabama. In addition to his first place finish, it was a day of many other firsts for Felipe. “I was finally able to remove all of the cobwebs from my racing legs for the season. It was a day of many firsts for me: first overall, first ever off-road race, first race of the season, and first win in a Duathlon.”

With so many firsts, it was not surprising that Felipe was feeling a little nervous at the starting line. “I was definitely feeling even more nervous than usual since I am not used to racing off-road, had never raced a mountain bike EVER, my racing flats were not made for muddy courses, and it was my first event of the season!”

On the course, Felipe’s two main competitors struggled with the challenges of the route. “The race consisted of a 5k trail run, a 9.6 mile mountain bike ride through muddy trails, followed by another 5k run. I went back and forth between 1st and 3rd place through the entire race, but through the adversity of my competitors (one crashed out, and another went off course), I was able to clench my first win of the season, as well as my first win in an off-road event and a Duathlon.”

Although he did not crash or go off course, Felipe felt that his mountain biking skills could use some improvement to compliment his reliance on pure power. “The Brookside Off-Road Duathlon was my first ever race in a mountain bike, and at times it showed through my lack of skills clearing obstacles, riding through creeks, or wading through waist deep puddles. I was able to overcome that, however, with pure power on the road or the packed dirt sections. I started the 2nd run a full minute off the lead, but was able to run a first of 2 laps in 7:45, and begin the last lap with a 5 sec lead, which eventually grew to a 35 second winning margin, crossing in 1:23:50.”

Felipe’s winning margin on the last lap grew to 35 seconds despite the fact that he actually slowed down by the same amount – 35 seconds – from his first lap on the finishing 5k course to his second, final lap. Obviously, although Felipe was tired, the competition was even more fatigued! “I was so beat up at the end, I slowed down the 2nd lap of the 5k course on the last run by over 35 seconds: 7:45; 8:22.”

While it would have been interesting to analyze his race file, Felipe did not use a power meter for this event, and believes that it was probably a wise decision, considering how beat up both he and his bike were by the end of the race. “It was probably a good thing not to have a power meter. We went through creeks and deep puddles, and it is unlikely it would have survived the abuse the rest of the bike was put through.”

Despite the advantages that pure power gave him, Felipe knows that there is no substitute for real skill on a mountain bike. “It was clear from the event that pure power cannot overcome flawless technique when on a mountain bike. The ground I was quickly able to make up on the flatter packed dirt sections was even more quickly lost on the single track, twisty downhill sections.”

Overall, Felipe enjoyed the experience of his first off-road duathlon and hopes to race in more such events this season. “While incredibly tough, I certainly hope to include more off-road events in my schedule this year. I will be racing a local Aquathlon in 2 weeks, and then the Scenic City Triathlon on April 26. My main goal is to win a full-Ironman distance event in early September.”

You can read more about Felipe on his website and at www.XpMultisport.com. Photos courtesy of Leland Black, XP Multisport, Inc. 2009.