A turning point for triathlon?

I saw this ad at the NCAA.org website, for a triathlon/cross-country coach, for a Division III school, Marymount University. (I've captured the screen shot for when the position is filled and the ad is pulled. Click on the image to enlarge.)

This could represent a big turning point for the sport, as this is the first time a school is designating triathlon as a sport they will support financially, via their athletic department. In every other university, (to my knowledge), the sport is strictly considered a student club, funded by the members of the club.

Why is this important? Well, with a paid position for the coach and funds to help provide the necessary support of facilities, travel costs, equipment costs, athletic trainers and other items, this will likely lead to more enhanced and better development of athletes.

This is a Division III school though, not a Big Ten or Pac-12 university, so the caliber of athletes in these programs will likely not resemble those at the highest level, as Division III institutions offer no athletic scholarships. However, with the support offered, and a cross country season likely tied to it, it does have the potential to provide athletes with an impressive amount of support while pursuing an education. Could this lead to more Division I universities taking part in a similar program? That seems a long way off yet, but the Division III institutions have a chance here to leverage this aspect of the sport, and bring some great notoriety and exposure to their schools, helping them to offer a sport a Division I schools can't offer. Though this may not sway the top athletes, there have been many cases of hidden gems of athletes coming thru a solid development program and blossoming late. And with a committed time thru school focused on the sport, developing their weaknesses, athletes could potentially leave these programs ready to or already performing at a high level, with their education completed.

There are some drawbacks to triathlon being an NCAA sport, which I outlined some of in the LAVA magazine article from August/September 2011. Two of the main concerns have been Title 9, (gender equity policies), and restrictions placed on coaches at the institutions. The main restriction being that a top level coach can only work with athletes on their team, not coach juniors, as that would be an NCAA recruiting violation. There also must be a decision made on the style of racing that collegiate triathletes will do, and whether they will focus on a draft-legal race model to help Olympic development, or stick with non-drafting, and miss out on the key skills and experience needed for ITU and Olympic athlete development.

So what are your thoughts? Is this good for the sport? Or will this cause more headaches than it is worth?

Coach Vance

Train hard now, and then what...?

One of the typical issues I face with my athletes this time of year, (off-season or pre-season), is a desire to do more, and train harder. Never mind that most of my athletes live in climates that make outdoor training rather cold and miserable, many still want to push hard, large volume, and be ready to race at their peak come the first race of the year.

I always ask in response, "If we train specifically and hard for your goal race right now, we'll see a plateau in about 12-16 weeks. Then what do we do?" Most don't know the answer to that question. They all know that plateaus can happen, but when you put it on the calendar and can pinpoint the time they will see it, it becomes clear that their plan likely won't work. They likely will reach a mental plateau as well, and by the end of the season when the most important races come, and everyone is looking to peak, those who trained at the highest level early in the year are hanging by a mental and physical string.

So instead, I push for the athletes to focus on their weaknesses during this time, with quality being high, and volume being low. This prepares athletes for the season, yet allows us to still have something to build on thru the year. We focus on individual metrics within each phase, trying to improve the skills and abilities that we can build in succession thru the season, to the key races.

So if you're training now like it's the middle of the season, what are you going to do when that plateaus?

Coach Vance

Training with Data on a Budget

One of the biggest roadblocks for most people to use data in their training, is the cost. But this becomes less and less of a real issue everyday. As new models of power meters and GPS come out, they simply add a bit more bells and whistles, and the products that still collect data and allow athletes to download and analyze it, become cheaper and cheaper. This is really all you need. Keep it simple, and you'd be amazed how cheap EFFECTIVE training can really be!

Let's say your budget is $1500. I have taken the liberty to show you how you can begin training using data for less than this budget.

Combination #1


Run data collection
Garmin is the major player, dominating the market, and even as they have introduced nicer models, they have also introduced cheaper models with effective features, such as downloadable data, ANT+,  and done it with much more aesthetically pleasing watches, unlike their original and bulky Forerunner 205/305/310XT models.

I recommend Garmin's Forerunner 210 model. It does it all, small on the wrist, acts like a normal watch too, at $299 on Amazon. There's a 110 model for cheaper, but the 210 gives you all the important data of pace, heart-rate and cadence on the run, (via foot-pod). The 110 is not as good, as the 210 comes with everything you need to download the data as well,  is the better investment.

Power data collection
I recommend splitting up the computer units you'll use for the bike and run. Come race-day, this is faster and  easier. Also, it helps to save battery life if one unit isn't doing all the work. When you have a dead battery, you have no data.

For the bike and power data, a single wireless unit with ANT+ capability, like the Garmin Edge 500 is a great unit, available at Amazon for $249. You can purchase this model without a HR monitor, because the one with the 210 is compatible with this one as well, so two for the price of one!

Power meter
The easiest power meter on the market is the Powertap, and it is priced extremely cheap at $660, with ANT+, on an excellent training wheel at Competitive Cyclist. You won't need the computer head, because you've got the Edge already.

Total cost for this combination: $1208, ($292 below budget!)

If you want a race wheel, you can use the savings from the budget to buy a nice front wheel, and then go to Wheelbuilder and get a disc cover, (Aerojacket), for your training wheel. It will make it suddenly a great racing wheel, and in some studies, even better!



Combination #2


Run data collection and Power data collection in one unit
Though I mentioned above that I'm not a fan of one unit for both, some people are. The best unit for this is either the 910XT, ($449 at Amazon), or the 310XT, ($349 at Amazon), both listed with the heart rate monitor.

Here's the 910XT and the 310XT...

You will want to buy the foot-pod, as cadence data can tell you a lot of information about how your running is. It is $88.94 at Amazon, and is compatible with both the 910XT and the 310XT.



Power meter
Again, the Powertap from Competitive Cyclist at $660, with no computer head, is still the best deal.



Total cost for this combination: 
$1197.94 for 910XT, with foot-pod and Powertap
$1097.94 for 310XT, with foot-pod and Powertap

This last single-unit combination is not much lower in cost than the 2 unit combination, so consider the advice of separating the two. Also, you can use the savings to get a disc cover mentioned in combination #1.



Analysis Software
And last but not least, is the software to analyze. This is the best part, TrainingPeaks is FREE! If you want some bells and whistles, you can pay for a premium account, but if you have a coach who uses it, you likely get the premium account included in their services.

You can truly see how a $1500 budget is more than enough, and as little as an $1100 budget will get you using data and taking your training and performances to new levels! No more excuses, time to do it right!

Coach Vance

Making sense of the data

As you probably know from reading this blog, I am big "data-guy" when it comes to coaching athletes. Yes, I believe in coaching technique and especially the mental side when athletes have high goals, but in the day-to-day training aspects, data tells us how the athlete is progressing.

Much of the posts I've shared here have been where the data is clearly showing improvement for an athlete, but it isn't always easy to see improvement, and sometimes different data collections may tell a different story. So, making sense of the data collected is the biggest challenge, especially when you can get conflicting stories.

Here's an example of a PMC chart for running files from an athlete: (click on images to enlarge)

You can see I've highlighted an area where it appears we have some plateauing, or even some possible regression. The dots with lines represent the 10 best performances in the time period, over certain time intervals, such as 30 seconds, 1 min, 6 min, etc. Ideally, we want to see these lines on an upward slope, representing faster speeds produced.

However, we still see some of the 10 best performances of the time period so far. Not only do we see these happening, the 60 min samples are the best so far, and the ATL, (pink line, Actue Training Load representing load or fatigue of the athlete), is far and away the largest the athlete has experienced so far. The athlete went on a holiday vacation and was able to run a lot more. The fact he was still able to show some of his best performances in such a fatigued state, is encouraging. But again, this is only one data collection, so let's look at some other data and try to see a more complete picture.

Here is a chart from the same athlete, which tracks their average run pace per week, for ALL runs. This shows his average pace is at its highest. This data could be skewed if a certain workout was designed to be faster, but that hasn't been the case. This athlete has focused on Zone 1 run economy, and one run per week with 15 second surges, so the training has been consistent and inferences of improvement can be drawn.

In fact, this athlete lives in a very flat place in the US, and for this vacation went to a very hilly part of the US. The fact these paces were achieved in a more challenging terrain, under higher fatigue levels is encouraging. But let's continue to look at the data in a different perspective...

These charts take the best 30 min sample in a single week of run paces on the left, watts on the right, and plots them on the graph. You can see the trends are continuing up. The outlier on the left chart is a test workout. When we look at this, considering the whole picture of the data, and then look at the summary chart of the training so far, we see improvement across the board. The only value not showing improvement so far is 20 minute pace, because of a test workout to determine run FTP.

So even though the run PMC chart at the top showed a plateau of performance, when we considered all the data points, and even the subjectivity of where the athlete was training over the holidays, we can be fairly certain and excited that the athlete is progressing quite well with the current training focus, and there is no need to change the current course, yet.

If you have data collected, and are interested in having me view it and share what I see, contact me at coachjimvance at g mail dot com.

Coach Vance

Over-reaching in training?

From twitter the other day:

@behrenst asks:
"Would still love to hear your thoughts on intentionally overreaching and where in a training plan it might offer the most benefit"

Thanks for the question. The whole of point of training in general is over-reaching, just how much we should over-reach is the art of training/coaching. This is incredibly individual, even in the timing, given career and family responsibilities, as well as climate and race schedule.

One athlete I coach is a school teacher who has his summer off. We use this period to focus on either Ironman Wisconsin, or Kona, as he alternates years usually with these events, qualifying for Kona one year, racing it the next. The fact he has so much free time, allows this to be an excellent time to over-reach more than we would during the school year. It also coincides with the 12-week lead-up into Ironman Wisconsin for him, so this becomes a perfect time-window for specific preparation for the race.

So to answer your question, the specific preparation period is most important, and if you can over-reach there, you'll see a better transfer of that effort into actual performance. But I also want to caution you to be careful in your over-reaching, as this 12 week period is CRITICAL, so a mistake in over-reaching can lead to injury, burnout, over-training, and missed training during this time.

If you've given yourself plenty of time to build slowly into this specific preparation period, you won't require over-reaching beyond a normal amount. Remember, the more time you have, the less risk you need to take in training. The less time you have, the more risk you must take to be prepared.

Consistency of training over the long haul will trump a few big weeks of training, always.

Coach Vance

How much running is enough?

I was asked a question the other day about how many runs in a week is enough for a triathlete, given the need to swim and bike, especially when preparing for a half or full Ironman. It's an interesting question, and one which is entirely dependent on the athlete's strengths, weaknesses and goals.

However, most athletes are time crunched, and looking for the minimum needed to get by and compete sufficiently, and I do believe that number is 3. Here are a few key points to this:

- For most time-crunched Ironman athletes, the easiest training session to get completed is the run. Pool sessions require going to a pool and then returning, and a minimum of time in the pool needed to do well is about 45-60 minutes, but most likely 60 minutes will do better than 45. Biking for 60 mins doesn't give you much, unless on a trainer. So adding a run should be the easiest part of training.
- 3 is a good number, but 4 is better. 5 is better than 4, but this is not universal. The key is consistency, as missing just one run means reducing the training load by about 33%, or more. The less runs you do, the more important each run is. You can't afford to miss them.
- 3 is a good number if one of the runs is a long run. How long is a long run? That depends again on the athlete, but a minimum of 90 mins, and as much as 2-3 hours, if the athlete can handle it.
- 3 is a good number if another one of the runs is a medium distance run, perhaps with some tempo effort in it. This means about 80% of the long run.
- 3 is a good number if the third run is high intensity intervals! As an athlete gets closer to race day, these intervals should get longer and longer, generally speaking.
- If you can get a 4th run in, what should it be? I think it should be a zone 1 economy building run, or something which addresses the key weaknesses of the athlete.

Coach Vance

Costa Rica Tri Camp & Rev3 Races, March 12-18, 2012

Brief Description

Join us in beautiful Costa Rica for a week-long training camp with TrainingBible coaches and athletes. The week-long camp will be 3 days of intense training followed by 2 skills and learning focused days and up to 2 races at the REV 3 Event (Olympic distance on Saturday, Half on Sunday). Fly into Liberia airport on Sunday, we will pick you up, take you to villa, camp starts on Monday. Athletes can leave either the following Sunday late evening or Monday morning, accommodations are included for this entire time-frame.

Additional Information

Camp Features:

• 8-night stay at Coco Bay Estates (an $1800-$2400 value)
• Option for private room or shared room available
• 2 Meals provided per day, (catered breakfast and lunch buffet)
• All sessions coached and led by a TrainingBible Coach
• Low traffic, paved roads for riding
• Coach on-deck for pool sessions
• Incredibly beautiful open-water swimming in Coco Bay
• Underwater swim video technique assessment for each athlete, ($115 value)
• Run technique video assessment for each athlete, ($100 value)
• Discounted entry fees to REV3 Olympic and/or Half
• Classroom sessions for individual learning
• Complimentary airport shuttle to/from Coco Bay Estates from Liberia Airport only
• Camp Head Coach is Jim Vance -
• View the Camp Itinerary

Camp Hotel – Coco Bay Estates

Register for the camp here:
http://www.active.com/triathlon-camp/guanacaste-n-a/costa-rica-trainingbible-coaching-tri-training-camp-and-rev3-races-2012?int=29-6
***Please note: There is a $500 non refundable charge for signing up for this camp. 100% of the remaining cost of the camp is refundable until December 31st. After December 31, refunds are NOT available.

For photos of last year's camp, see this post I wrote about the camp.

Coach Vance

Old and Slow?

If you feel like you're getting old and slow, then consider your training. Running long and slow, as you get older, probably isn't going to help the problem.

Think INTENSITY!

Coach Vance

Junior Tri Winter Camp & F1 Race - San Diego

EDIT: Due to permit issues with the city of San Diego, this race has been cancelled.

One of my passions is teaching and working with young people, exposing them to the world of endurance sports, and all the great rewards it offers to simply hard work and commitment, especially the sport of triathlon.

I started the TriJuniors program a few years ago, and in just 2 seasons, the team has finished top 5 in the National Team Championship standings, and has produced 1 US Worlds Team member, 2 Top 5 nationally ranked athletes, 7 total nationally ranked athletes, 2 PATCO North American Championship finishers, and as of today, 49 individual champions at major triathlon events throughout Southern California. There wasn't a program like this that even existed in this region when I started it, and now these accomplishments have happened in this short window. I now recognize the biggest challenge facing the sport at the junior level is not a commitment from the athletes, but rather opportunity for them to show their commitment.

The sport lacks an event to bridge the summer seasons together, and keep our young athletes sharp in their skills, and committed to a triathlon-focused training approach. I'm attempting to change this with 2 events this December, which I hope to become annual, a youth and junior triathlon winter camp, and a youth and junior major race event, (draft-legal F1, and a non-drafting fun event for those just learning the sport).

The camp will include training at the Olympic Training Center in Chula Vista, CA, swim sessions in a long course, 50-meter pool, and more. The camp is open to athletes from 11-19 years of age. All the information on this incredible camp can be found here:
Youth and Junior Triathlon Winter Camp - San Diego, December 28th and 29th

The F1 race will take place at Fiesta Island, on Friday, December 30th. The distances will 600 meter swim, 16K bike, and 4K run. Youth, non-drafting athletes will do a 150m swim, 4K bike, 1K run. All the info for the race can be found here:
San Diego Youth and Junior F1 Triathlon - So Cal Winter Championship

Please help us grow the sport and share this with athletes who might be interested. Thank you!

Coach Vance

Kona Counts - "If they use it, it MUST work great!"

I recently received an email from a company which claimed their product was the most used, compared to all their competitors, in Kona. This type of marketing is deceptive, but unfortunately effective for getting many athletes to use their products, and believe in them.

This company in particular gave away their product for FREE at Kona, and the only stipulation for receiving it was that it be used in the race. 

Kona equipment counts have now become a measuring stick for success among the businesses in the industry, since it is a sampling of the best athletes in that aspect of the sport, just like when a team in the Tour de France uses a certain product. Different independent groups are assigned with counting everything athletes use for the race which can be measured, tallied, seen and distinguished. Common things include bike frames brands, wheel brands, shoe brands, race kits, helmets, components on a bike, and much more. These counts begin at bike check-in, and continue thru the entire race.

The belief is among the athletes who see these counts, that these are the best athletes in the sport, so they must be great products too, right? 

The problem with this thinking is flawed in many ways:

1. These athletes were great anyway. In the case of the company who gave their product away for FREE, if they are just getting the product in Kona, it had no affect whatsoever on their preparation, and so the result being from the product isn't just in question, it's wrong. Many just wanted a free piece of equipment, which could save them some dough. Heck, many might turn around and sell it, using the marketing of the company as it being the most used product at Kona, and say on their classified sales ad, "Only used once!"

2. Performance at Kona has more to do with talent, athlete background, effective preparation, heat tolerance, pacing, nutrition timing/execution, mental toughness, luck and conditions, than equipment. In fact, I would list equipment behind all those in terms of importance.

3. When a product is given away for free, then an athlete is probably more willing to accept the flaws, than if they had to pay for it. Think about this when it comes to elites, who rarely pay for items, just get what they need from the highest bidder. Sure, some might be in a position with multiple offers to say, "I like this company over that company," so they can be a bit more honest, but many just sell to the highest bidder, or in some cases, the only bidder.

4. Really what the Kona count shows us is not which products are best, but which companies are selling the most products among the faster population. This is more so a good measuring tool for their marketing, but at the same time adds to their marketing arsenal. 

5. Many products are very individual-based. What I mean by this is that there are some products I used in my racing as an elite which wouldn't be advisable for many/most/all athletes. Bike fit is very individual, and different bikes will fit different bodies and flexibilities. Top finishers will run with racing flats, while someone walking the whole marathon has no need or might get injured with them. The examples could be listed here at length.

Bottom line, use your judgement, thinking for yourself. Read, ask, listen, touch, test and learn. You will learn what works for you, but don't be preaching to everyone that X-company is the best for everyone, and the best overall, (especially because of Kona counts), because that is just not the case.

Coach Vance