I will giving a free talk at NYTRO next Wednesday evening, which should help anyone who is at a plateau in performance and training, looking for their next breakthrough.
"20 Ways to Improve RIGHT NOW!"
Presented by Jim Vance, Elite Coach - TrainingBible Coaching
Wednesday, September 30th
6:15-7:45 PM @ NYTRO
Cost: FREE!!! (Food and drinks will also be provided courtesy of NYTRO)
I promise you will learn things you hadn't considered, and can apply to any of your upcoming races, from Sprint to Ironman.
Please RSVP to Jim Vance, jvance at trainingbible dot com.
Hope to see you there!
Coach Vance
This blog is a resource devoted to Jim Vance's coaching tips, books, articles, speakings, clinics, etc., with TrainingBible Coaching
Thursday, September 24, 2009
Tuesday, September 22, 2009
Race Nutrition Plans, Strategies and Philosophy
One of the mistakes I have made as a coach is assuming an athlete thinks the same as me in everything, just because they seem to have learned from me so many other things. Because of this, another one of the mistakes I've made as a coach is sometimes letting my athletes have too much control of their performance, and me not taking the bull by the horns.
Nutrition has always been something I figured was more personal, and more to an athlete's individual preferences. Lately, with more marketing dollars pushing more thoughts into the consciousness of athletes to think they need a certain drink product, salt tablet, or other electrolyte item, it appears the need for me to be more dominant in my athletes' nutritional plans is clear.
I want to address the largest and most common mistake I see in many athletes' nutritional plans for racing. I tell athletes to "maximize" their nutrition, but I apparently have not been clear on that.
Athletes so often think, "If I need X number of calories, then X + 300 must be better! And then X + 500 must be better than that! That's maximizing nutrition! Getting in the maximum amount I can!"
Herein lies the problem...A maximized nutrition plan is one which gives athletes the LEAST amount of calories needed to get the finish line while still able to meet their goals! They have maximized the production of output per input of calorie! That's maximization!
When athletes start consuming more calories than are needed, their stomach is required to do more work. As the intensity of the race increases, (swimming to biking to running is generally an increase in the intensity on the body), the stomach becomes more irritable, and begins to shut down. The body instead wants to fuel the working muscles with blood, rather than the stomach. If you've ever had bloating, severe stomach nausea, diarrhea, or vomiting in a race, it is most likely from your nutritional strategy being too many calories! (Or too much salt, electrolytes, protein or whatever else you may be putting down your throat.)
If you're heading into a late season Ironman, or even key races of Olympic to Half distances, calculate how many calories you are consuming, and make sure it's only as much as you need! How many is that? In a very general sense, it's 300 per hour on the bike and 200 per hour on the run. Don't neglect the positive caloric effects of a large breakfast!
Double check your plan and be sure to tweak it in your training, as we are coming down to crunch time. Don't waste all your months of training by over-eating on race day. Keep it minimal, and maximize the calories you do get in.
Coach Vance
PS - For the record, I do not want my athletes putting anything in their stomachs other than plain calories. No salt, no protein, no electrolytes. But that is another post in itself!
Nutrition has always been something I figured was more personal, and more to an athlete's individual preferences. Lately, with more marketing dollars pushing more thoughts into the consciousness of athletes to think they need a certain drink product, salt tablet, or other electrolyte item, it appears the need for me to be more dominant in my athletes' nutritional plans is clear.
I want to address the largest and most common mistake I see in many athletes' nutritional plans for racing. I tell athletes to "maximize" their nutrition, but I apparently have not been clear on that.
Athletes so often think, "If I need X number of calories, then X + 300 must be better! And then X + 500 must be better than that! That's maximizing nutrition! Getting in the maximum amount I can!"
Herein lies the problem...A maximized nutrition plan is one which gives athletes the LEAST amount of calories needed to get the finish line while still able to meet their goals! They have maximized the production of output per input of calorie! That's maximization!
When athletes start consuming more calories than are needed, their stomach is required to do more work. As the intensity of the race increases, (swimming to biking to running is generally an increase in the intensity on the body), the stomach becomes more irritable, and begins to shut down. The body instead wants to fuel the working muscles with blood, rather than the stomach. If you've ever had bloating, severe stomach nausea, diarrhea, or vomiting in a race, it is most likely from your nutritional strategy being too many calories! (Or too much salt, electrolytes, protein or whatever else you may be putting down your throat.)
If you're heading into a late season Ironman, or even key races of Olympic to Half distances, calculate how many calories you are consuming, and make sure it's only as much as you need! How many is that? In a very general sense, it's 300 per hour on the bike and 200 per hour on the run. Don't neglect the positive caloric effects of a large breakfast!
Double check your plan and be sure to tweak it in your training, as we are coming down to crunch time. Don't waste all your months of training by over-eating on race day. Keep it minimal, and maximize the calories you do get in.
Coach Vance
PS - For the record, I do not want my athletes putting anything in their stomachs other than plain calories. No salt, no protein, no electrolytes. But that is another post in itself!
Wednesday, September 16, 2009
Santa Rosa Swim Clinic This Saturday
This clinic is designed for triathletes and coaches, as an opportunity to learn and understand the principles of triathlon swimming and apply this directly to athletes. I will be presenting on The 3 Most Important Technical Aspects of Swimming, and will be working with EVERY ATHLETE.
Participating Athletes: $80, limited to 15, ($10 discount to triathlon club members)
Package includes:
- 2 videos of underwater filming of athlete swimming in pool
- Lecture on the principles of triathlon swimming in classroom setting
- Direct review of athlete’s swim video in classroom setting
- Copy of underwater videos for the athlete, emailed to them.
- Q&A session
Check out what some others have said about my swim clinics, and I’m sure you’ll be glad you signed up!
Registration and information can be found here…
Coach Vance
Tuesday, September 8, 2009
It's great to influence others...
A great blog post from a young woman in Madison, who has helped me set-up the clinics I will be running there this week...
http://ironmakeover.blogspot.com/2009/09/coach-vances-memo-jerry-maguires.html
If you're going to be in Madison, come on out for some of my events...
When: Thursday, September 10, 2009
Time: 6pm - 8pm
Place: SBR Coaching & Training Center
403 Venture Court, Ste 1
Verona, WI 53593
(608) 695-8942
Cost: FREE!!!
RSVP: jvance at trainingbible dot com
Also will be doing a course talk by the swim entrance, on Saturday, at 8 AM.
Really excited, and looking forward to sharing a lot with the triathlon community of Madison!
Coach Vance
http://ironmakeover.blogspot.com/2009/09/coach-vances-memo-jerry-maguires.html
If you're going to be in Madison, come on out for some of my events...
When: Thursday, September 10, 2009
Time: 6pm - 8pm
Place: SBR Coaching & Training Center
403 Venture Court, Ste 1
Verona, WI 53593
(608) 695-8942
Cost: FREE!!!
RSVP: jvance at trainingbible dot com
Also will be doing a course talk by the swim entrance, on Saturday, at 8 AM.
Really excited, and looking forward to sharing a lot with the triathlon community of Madison!
Coach Vance
Sunday, September 6, 2009
Clinics in Madison, Wisconsin during Ironman week
I'll be heading to Madison, Wisconsin to conduct a free talk on swimming, and then doing a day devoted to underwater swim video analysis sessions with athletes.
At the talk, I will discuss the key principles to faster speeds in the water, in simple
terms, for everyone to understand. If you’re wondering why you’re not getting any faster in
the water, this FREE talk will be able to help.
When: Thursday, September 10, 2009
Time: 6pm - 8pm
Place: SBR Coaching & Training Center
403 Venture Court, Ste 1
Verona, WI 53593
(608) 695-8942
Cost: FREE!!!
I will also be scheduling Underwater Swim Video Analysis one-on-one sessions.
The Underwater Swim Video Analysis will consist of:
-Underwater video of swim technique
-Classroom film session, breaking down technique and identifying issues
-Copy of videos and document of items discussed for improvement
-Full Q&A session
When: Friday, September 11, 2009 (Some limited spots available on Thursday!)
Time: APPOINTMENT ONLY, limited space available
Place: Pinnacle Health & Fitness
5973 Executive Drive, Fitchburg, WI 53719
(608) 278-8118
Cost: 60 min session, $75 single-person, $100 two-person session
RSVP to Jim Vance at jvance at trainingbible dot com and indicate which event you would like
to participate in or whether you are interested in participating in both!
A flyer with all this information is available here.
Hope to see you all there!
Coach Vance
At the talk, I will discuss the key principles to faster speeds in the water, in simple
terms, for everyone to understand. If you’re wondering why you’re not getting any faster in
the water, this FREE talk will be able to help.
When: Thursday, September 10, 2009
Time: 6pm - 8pm
Place: SBR Coaching & Training Center
403 Venture Court, Ste 1
Verona, WI 53593
(608) 695-8942
Cost: FREE!!!
I will also be scheduling Underwater Swim Video Analysis one-on-one sessions.
The Underwater Swim Video Analysis will consist of:
-Underwater video of swim technique
-Classroom film session, breaking down technique and identifying issues
-Copy of videos and document of items discussed for improvement
-Full Q&A session
When: Friday, September 11, 2009 (Some limited spots available on Thursday!)
Time: APPOINTMENT ONLY, limited space available
Place: Pinnacle Health & Fitness
5973 Executive Drive, Fitchburg, WI 53719
(608) 278-8118
Cost: 60 min session, $75 single-person, $100 two-person session
RSVP to Jim Vance at jvance at trainingbible dot com and indicate which event you would like
to participate in or whether you are interested in participating in both!
A flyer with all this information is available here.
Hope to see you all there!
Coach Vance
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