Guest on IM Talk - Run With Power

I was a guest this week on IM Talk, the most popular Ironman Triathlon podcast there is. I was discussing my new book, Run With Power. You can check out the interview here.

http://www.imtalk.me/home/2016/9/12/imtalk-episode-533-jim-vance.html

Have a listen, and let me know your thoughts!

Coach Vance

Run With Power E-Book Now Available

Many of you have been asking, and it is now out and available. Should help many of the international athletes on here who have been waiting. You can find it here: http://amzn.to/28UGzoo

And I am always appreciative of a review on Amazon or other online retailers for the book. I want honest feedback, as the planning for a 2nd version, or a more in-depth sequel will begin soon.

Thanks, and good luck!

Coach Vance

What a triathlete can learn from US Soccer in Copa America?

Tonight, (Tuesday, June 21st, 2016), I watched the US lose to the #1 team in the world, Argentina, in the COPA America Centario Semi-Final, which is one of the most prestigious soccer tournaments in the world. (I know many may say the UEFA Cup is better, but the US can't play in that, since they are not in Europe.) Tonight the US lost 0-4, to a team which was flat out better than they were. There is no shame in losing to a team that's better than you. But it is an opportunity to review.

As the game went on and I was frustrated to watch as a fan, I realized so many of the feelings and things I was saying out loud at the TV were things I see in triathletes, and frustrations I have with many of them, from elites to age groupers to elite juniors. I can make it very clear in 2 simple concepts, which if you are a triathlete, you need to seriously consider if you value your performances in the sport.

Lesson #1 - Fundamentals are Key
Passing a soccer ball isn't cool on the playground. Scoring is cool. Being the best passer on the field isn't cool. Saving shots from the goalie position are cool. Headers into goals are cool. Passing isn't cool, that is, until you see a team that has such a basic fundamental skill down so well, they make it beautiful. Argentina passed the ball like it was effortless, while the US passed like they didn't know where it was going. It was such a clear depiction of what the difference of what the best do and what the US does, that I had to write about it, in relation to triathlon. It's a fundamental skill.

What are fundamentals in triathlon? They are bike fit, proper run shoes, basic swim skills, pacing skills, basic aerobic conditioning, injury prevention and therapy, race nutrition, equipment maintenance and its preparation for race day, proper rest and recovery, and of course, consistency of training.

So many triathletes are chasing the highest goals against the stiffest of competition, and don't bother making these fundamentals a focus. They are more concerned with hours of training or their FTP. And it's no surprise when many don't reach their potential or even close to their goals when they haven't addressed the fundamentals! I've literally had athletes supremely prepared and ready to perform exceptionally, only to get in an Ironman and realize they didn't charge the battery of the Di2, and they can't shift! There's no training plan or world renowned coach who can overcome that basic fundamental of making sure your equipment is ready for race day!

There are no nutritional plans which can overcome poor pacing. If it could, then whoever ate the most would win! You can't run your first few miles off the bike at 10K pace in a long course triathlon! There's no way I can help you with training to perform at a high level if you don't have a proper bike fit, giving up effective watts. I can't help you if you treat the swim and transitions as times for photo opps with the family or warm-ups for bike and run, instead of opportunities to close the gap on the best in your Age Group.

There is no training plan a coach can write, or workouts you can do, which can make up for a lack of consistency in your training. You must be committed, and you must put in the work, EVERYDAY.

These are the fundamentals of triathlon, which too often get overlooked. They aren't sexy, like a power file, or bike split, or even passing in a major soccer game, but as Argentina proved, the best in the world are masters of fundamentals.


Lesson #2 - It doesn't matter how good or bad your competition is, if you are your own worst enemy

This concept is related to Lesson #1, but it needs to be stated by itself. If you're ignoring the fundamentals, you are your own worst enemy. If you think you can brush over the fundamentals, as though they are just fodder for a blog, then you will be exposed, especially as your goals get higher, and you face stiffer competition.

There's no way around it, you need to address the fundamentals. If you don't know what they are, or feel like you're never racing to a level which is indicative of your performance potential, then you need a coach, and they should address the fundamentals with you. You can even watch the best, and notice they have the fundamentals down. They don't screw up the basics, they are well beyond them.

I'm pissed off to see a US Men's National Team perform so poorly on the biggest stage, against the best in the world, in a way which shows they lack the fundamentals. I would be embarrassed as a coach of a triathlete if they did the same.

In the postgame, Alexi Lalas stated, "The number of times the US lost the ball, clear unforced errors which have nothing to with the fact you're playing Argentina..." What he was saying is it doesn't matter if they are more talented than you if you give them the victory anyway. Think about that. How much are you giving your competition just because you are not addressing or doing the things which are basic?

Address your fundamentals, stop being your own worst enemy.

Coach Vance

Run Power Based Training Plans Now Available on TrainingPeaks

If you've picked up my new book, Run With Power, or are using a power meter for your run training, and are looking to use it with TrainingPeaks, I have run power-based training plans now available in TrainingPeaks. 

These plans are from the book, and are in Appendix B, so they are available there, but if you'd like them pre-loaded into your TrainingPeaks account, this offers you the chance to do that.

The current plans are all 14 weeks long, and are for the specific phase, where the workouts are designed to simulate the demands of the race, not a base training phase. The plans are:

Sub 16 min 5K
Sub 18 min 5K
Sub 32 min 10K
Sub 40 min 10K
Sub 1:20 Half-Marathon
Sub 1:40 Half-Marathon
Sub 2:30 Marathon
Sub 3:30 Marathon

All these plans can be found here: https://www.TrainingPeaks.com/RunWithPower

Hopefully you'll have a great experience in using one or many of these plans, and your running power meter!

Coach Vance

Efficiency Index Apps - Garmin & Suunto

If you've picked up Run With Power, or been listening to me on podcasts, you know that speed per watt is the key metric for running power meters, or what I call, Efficiency Index, or EI for short. Chapter 5 in the book is devoted to this topic entirely, and I discuss how a rolling 30 second average of your speed per watt in a race or workout can give you a good idea of how efficiently you're running, or the speed you're getting for the watts you're producing.

In this technology age, we can create these metrics to monitor during a run on our watches or head units, and I have a couple of fans of the book who created the Rolling EI for Garmin and Suunto users. The Suunto apps were created by Toni Cumplido, (twitter: @tonicumpli), so thank you Toni for these! I hope to have more Garmin IQ apps coming.

Here are the links for each, if you're using these products and want to see...

Efficiency Index by itself, of the entire session
Garmin IQ App
https://apps.garmin.com/en-US/apps/0e5487bc-c147-48dc-8fbd-81d2caacc780

Suunto Moves Count App for Ambit
http://www.movescount.com/apps/app10924730-Efficiency_Index_(w)


Rolling Efficiency Index, just the previous 30 seconds within the session
Suunto Moves Count App for Ambit
http://www.movescount.com/apps/app10917000-Rolling_Efficiency_Index_(w)


Power Training Zones
Suunto Moves Count App for Ambit - Allows you to see what zone you are in while training, based on your rFTPw.
http://www.movescount.com/apps/app10917280-Training_Zone

Again, thanks for the help, and I hope you're enjoying Run With Power, and these metrics for training.

Coach Vance

Free Copies of Run With Power with Power Meter Purchases

If you're interested in running power meters, there are some great limited time offers from the two power meters on the market, Stryd and RPM2, which come with FREE copies of my book, Run With Power, to help you get started on understanding how to use the tools.

RPM2 is offering $100 off their insole power meter, and an autographed copy of Run With Power. You can get the details here.

Stryd is offering a free copy of Run With Power with the purchase of one of their power meters, or packages. You can get the details at: https://store.stryd.com/

Keep following my blog to find out more and learn more about using power meters for running, and other cool offers!

Coach Vance

Interview on Triathlete Training Podcast

I was recently invited to be a guest on another top triathlon podcast, Triathlete Training Podcast, conducted by Eric Schwartz. Eric does great work, and it was a great conversation, from my swim coaching to the books I am releasing this year, and a few laughs even!

You can listen to the podcast here:



You can also download the interview from the site:
http://triathletetraining.com/tt072-triathlon-2-0-data-driven-performance-training-wjim-vance/

If you read this blog, I know you'll love Triathlon 2.0 - Data Driven Performance Training, as it takes what I talk about on here to another level, and completes the picture. As of the date of this post, there are 7 reviews on Amazon, with 6 being 5-star, one being 4-star. You can order a copy here.

Enjoy, and please feel free to reach out to me on social media, via Twitter, @jimvance, and Instagram, @coachjimvance.

Coach Vance

The Best New Cycling Power Meter

Many people ask me what power meter they should get. That depends on a number of factors, including budget, but also transferability, ease of installation, and user friendliness.

Probably the best new power meter on the market, in my opinion, is the new Power Tap Pedal power meter.

These pedals are very user friendly in the install, and also provide the ability to swap from bike to bike, as well as come from a company which has been doing power meters for a long time!

You can find the pedals here:
http://amzn.to/1LrZGoU

I must state, I am NOT sponsored or endorsed by PowerTap in any manner. I simply use their products.

If you're using these pedals, please share your review here. I am excited to learn how others are enjoying using them!

Coach Vance

W/kg at FTP of Elite Ironman Triathletes

A few years ago, I asked myself, "Just what type of rider has it historically taken to be a top level long course triathlete?" When I sat down to find the answer, it lead me on a journey that ultimately lead to writing the book, Triathlon 2.0: Data Driven Performance Training. The goal was to see what the data says the performance requirements are to be at the highest level. This eventually led me to wondering what the different levels of performance requirements were for different genders, ages and goals, thus the book.

The elites I gathered information on, I wanted to know what their FTP was on the bike, (bFTP), and what their w/kg @ FTP was. I even took some non-long course triathletes to see how they compared. I always wondered if there was a power profile for triathletes, that could be created, like Coggan had created for cyclists. It became clear it wasn't that simple, as the population of triathletes is much more diverse than cyclists in terms of strengths/weaknesses, but that w/kg @ FTP still matters. So I am going to share some of the items from my book in the coming posts, which help show what the level of the sport is for Ironman triathletes, from age group males and females to elites.

But before I share the age-group power profiles, I will share the elite profiles. Some of these are from publicly available information, such as power files, blogs, websites, and more. Some of these are estimates, but based on many known variables, so I am confident they are very close. (Even those that are estimated are only a few.) This table is a few years old, but I haven't shared it until now, so it could have some changes, especially in the accomplishments category. It's also possible athletes could have lost or gained more mass, and even raised or lowered their FTP. For example, it is quite possible and believable based on Tim O'Donnell's 2015 performances that his numbers on this chart have improved. This was really just a snapshot in time, but a good picture of what it takes to perform at the highest levels.

The Power Profile Ranking would be where the athlete would rank on Coggan's power profile as a cyclist. I didn't list each athlete's ranking, just highlighted a few thresholds where the categories changed or were most important. You'll notice I also included women, highlighted in blue, and some of them have better w/kg values than the men. This shows how some of the top women are very competitive, sometimes even against the men.

(Click on image to enlarge)

What does this chart mean for you? If you're looking to compare yourself against the best, you now have a barometer to measure against. 

Is it all about w/kg @ FTP? Not necessarily, as it depends on the course. If the course is flat to rolling, maximal FTP relative to aerodynamic drag matters most, but this drag value won't vary significantly would be my guess, making max FTP the most important. If the course is extremely hilly, w/kg matters much more. 

But notice the amount of wins, podiums, etc, and the prestige of the accomplishments are concentrated near the top. Want to get better? Raise your w/kg @ FTP. 

Anyway, the point was to share this type of information and data with the triathlon community. If this is the type of stuff you love, to measure yourself and use data, I am pretty sure you'll love my book. 

Enjoy, and good luck in your training and racing!

Coach Vance

TBC Podcast on Running Power Meters

If you're looking to learn more about running power meters, the boys from TrainingBible Coaching, Scott and Adam, had me on their show to discuss the new book coming out in May on this new technology. You can listen to it here:

Title: Part 3 Running Power Meters
http://trainingbible.libsyn.com

It was a great interview, where I begin to explain some of the cool features, as well as complexities of this new technology. The book will help answer more questions in depth, in terms of the application of how to use your running power meter to train more effectively. I even discuss the advantages and disadvantages of the different products out there currently.

You can pre-order the book, Run With Power, here:
http://amzn.to/20YXfO5

I will be sharing more info on the technology and how to use it, at the TrainingPeaks blog, the RunwithPower.net blog, and here at this one as well. If you have specific questions you would like me to address or discuss, please comment here, or email me at j vance at training bible dot com.

Coach Vance

Triathlon 2.0 - Data Driven Performance Training Now Available

I am happy to announce that a book I have been working on for almost 4 years has finally come to fruition. Triathlon 2.0 - Data Driven Performance Training is a book for those athletes who want to use numbers, data and technology to maximize performance. If you use a power meter for cycling, and a GPS for running, this will help you maximize it.

The idea of this book is not to be a numbers drone, training without creativity. In fact, it's the exact opposite. This book is about identifying what metrics are most important to you, as an individual athlete, based on your strengths and weaknesses, and then following those metrics to see how you are responding to the training plan you create. This book will also help you set up some goal thresholds to meet, and ways to assess how you're racing, what your training might need to address.

There's never been a book like this. It doesn't have training plans, it lets you be the coach and learn to be better at coaching, whether coaching other athletes or yourself. I am sure you will enjoy this book, and learn at least a few things you can use and learn to better examine your power and run data. The better you train, the more confident and fitter you are at the start line. 

You can order the book by clicking on the image, or going to this link: http://amzn.to/1Kcgks3

Good luck! 

Coach Vance

Finding Your Run FTP & Setting Up in TrainingPeaks

The first of many writings on running power meters, this one posted at TrainingPeaks....

Running With Power: How to Find Your Run FTP

If you are now currently using a power meter for running, like the new Stryd or RPM2 products, you likely are wondering how you can utilize the tool to maximize the benefit of the technology in your training and racing. Power meters for running are a very new technology, and there is still a lot to learn ahead. However, to begin using it effectively to learn about your training and training response, you should begin as you would if you were using a cycling power meter.

Collecting Data

The first thing you should be doing is simply performing your normal training and observe the data as you train. Track the data and see how the numbers fluctuate or correlate with different intensities, different inclines or declines, and more. Don’t try to control your training based on the power numbers, as you don’t have a baseline for what they truly mean yet. At first, collect the data from your normal training and see how the numbers are trending.

Testing

When you feel you are ready, you can then test for your run Functional Threshold Power (FTP). Now, if you’re a triathlete who uses power on the bike, this number will not likely be the same as on the bike for you. In fact, it is likely larger than your cycling FTP. So don’t try to use that value. Be specific and set your run functional threshold for power, or what I call, rFTPw. If you’re a runner, you likely already use threshold pace in TrainingPeaks, or what I call rFTPa. I use these terms so not to confuse them with cycling, and especially not to confuse both pace and power when comparing or discussing FTP.

You can read the rest here:

http://home.trainingpeaks.com/blog/article/running-with-power-how-to-find-your-run-ftp

You can also find more info on my book on power meters for running, at www.runwithpower.net

Coach Vance

Natural Running Network Podcast on Power Meters for Running

I recently did an interview on the Natural Running Network Podcast, discussing power meters for running, their potential, what we know so far, and more.

You can find the podcast interview here: http://www.naturalrunningnetwork.com/power-running-the-future-is-now/

You can expect a lot more posts coming soon on power meters for running, how they work, how to interpret the data and more.

Data vs. Perception - An Example of the Relationship

One of my athletes logged a bike workout this week where he said...

"Loved the workout tonight. I feel like my power is going the wrong way."

But when I looked at the workout, and how it compared, it was his best session under me, for the type of workout it was, and his best 6 min power output in a year. When I replied to him with this info... 

"I'm not seeing that at all Ron. I expect you're a little tired, but this was one of your best workouts in a long time. See attached. 

Remember, we haven't even touched this type of intensity in awhile, and you showed you're still very strong at it. I am excited to see what you do when I let you loose soon on some harder, longer rides. "

This clearly brought a reality to his perception, that only numbers and data can do. His reply was...

"Thanks for the email!

That is why we can’t train by perception. Data doesn’t lie. Feelings do. I really enjoyed the workout tonight. I enjoy feeling a little worked afterwards."

While I agree the data doesn't lie and feelings do, I believe you can and should train on perception, BUT USE THE DATA to refine that perception. When your perception is in line with reality, you can trust it better, especially in those moments in a race or workout where you are feeling good, so the numbers don't control you, they just guide you. 

Here are two of the charts I sent him...

Use the data to refine your perception, and I think you'll find a better sense of yourself and fulfillment in your training and racing. 

Coach Vance

Ironman and 70.3 Speed and Pace Charts

Many athletes want to achieve a certain split, either for the bike or run, but have little idea of how fast that split actually is. The following charts are little cheat sheets I created for reference of the actual speed/pace that correlates to the time/split. For running, we did it in both min/km and min/mile.

Special thanks to Dan Feeney, for his help creating these. Enjoy and feel free to share, but please keep credit label on the images.

 

Coach Vance

It's Important to Know Your FTP

I had an email discussion today with an athlete who uses power, but told me they weren't sure of their FTP. Though it is great this athlete made the leap to use power and the data to help their training, but without a baseline point to use from which to judge the numbers, they really don't mean much.

The athlete stated to me they guessed their power was somewhere around 250-275 watts. This sounds fine, but the problem is this 25 watt range represents a difference of about 10%! That is huge when talking about FTP! An athlete who can even raise their FTP 10% in one season has either stated from a point of low fitness, or done a phenomenal job of training.

Every session being off by as much as 10% in the estimate of IF and TSS changes the entire load on the athlete, and what trends can be learned, strategies for pacing can be made, and more.

It is important to know you FTP, so don't waste time with it. Here's a simple test:
Warm-up easy for 10 mins, then do 5 mins of 15 secs fast, 45 seconds easy, then 5 mins build each minute individually, easy to fast, and the fast gets faster each minute. Then take a 2 min easy spin, and start a 20 minute time-trial, of the best power you can average for the whole 20 mins. Take 95% of the average power, and that is your estimated FTP. Cool down an easy 10-15 mins of spinning.

Do this, and the numbers you use will actually begin to make sense. Without knowing your FTP, they don't mean much.

Coach Vance

Test Workouts and Data

One of the biggest reasons I use data with athletes isn't to simply stare at numbers and restrict athletes with the numbers. It's actually to help the athlete see their improvement, raising their confidence as the key events near, so they are on the start line, prepared and believing they can perform well. Yesterday, an athlete logged this in TrainingPeaks, which shows the value of the data from test workouts, and how it affects the athlete's confidence, excitement, and even sense of fulfillment from the work they are doing...

Monster day on the bike. I noticed last year I did this exact same workout 17 days out from Nationals also. Check out the comparison:
Today's Wattage by 5 min: 415, 395, 404, 403, 400, 393, 395, 398
Last year wattage by 5 min: 348, 370, 347, 345, 349, 334, 325, 333

The workout was 8x5 mins, with 2 min recovery. And he was the one who went back and looked up the workout from the prior year, and listed the numbers from the session, not me. The data was so clear to him and his improvement, he was excited to look back and see how it compared.

This athlete is preparing for USAT Collegiate Triathlon Nationals in a few weeks. Last year he set the bike course record at Nationals, so seeing this big of improvement in his numbers, he knows he is capable of even better this year, and excited about it. That success in training is the basis for his mental preparation and focus on the startline, able to focus on himself, not worrying about the competition, or other things out of his control.

If you don't have data to compare your workouts, and track how your training is going, you're missing an opportunity to be truly confident and mentally ready to race.

Coach Vance

The 2015 Ironman World Champs - Women's Race Basic Numbers

Yesterday I posted the basic numbers from the top 25 men overall, and today I am sharing the top 25 women. More data and insight coming soon. (Click on the image to enlarge).

Coach Vance

The 2015 Ironman World Champs - Men's Race Basic Numbers

Over the next few weeks I will begin to really break down the men's and women's pro races in Kona, from the 2015 Ironman World Championships. So let's start with today's first numbers, the top 25 men's splits by each leg, and how they break down. (Click on image to enlarge).

***Realize, this is only those who finished the race in the top 25 pro men. Athletes who DNF'ed are not listed.

More data coming tomorrow, and the days ahead.

Coach Vance

Webinars with Purple Patch Fitness & Matt Dixon

Over the past few months, I did a series of webinars with Coach Matt Dixon, for his Purple Patch Fitness athletes, (PPF), teaching them how to use their power meter to maximize the information from it. I felt honored to have a coach of Matt's stature ask me to help his athletes, as he greatly respects my ability to glean insight from training and racing data, and use that to help athletes become smarter and stronger. I have worked with Matt in his coaching of top pro's Meredith Kessler, Jessie Thomas and others. It was from what we learned about these athletes from the data that got him interested in me helping his age-groupers as well. This is your chance to see what they learned.

Here's more on these webinars...

Webinar #1 -  In this webinar, I share some power files from top PPF pro's, like Jesse Thomas and Emma-Kate Lidbury, as well as other athletes, to help athletes better understand their specificity for training/racing and how to better meet that specificity thru the use of their power meter. You can get the webinar here:  http://coachjimvance.bigcartel.com/product/purple-patch-fitness-webinar-1-training-with-power

Webinar #2 - In this webinar, I share some power files from top PPF pro's, like Jesse Thomas and Emma-Kate Lidbury, as well as other top Ironman pro triathletes, and explain the process how to plan and prepare to race, using your power meter and power data, as well as how to use the power to monitor and make intelligent racing decisions on the fly, as the race progresses. The race plan system I present is excellent for Olympic, 70.3 or full-Ironman distance races. This is probably the most important webinar for an athlete to learn how to effectively use your power meter to perform better. You can get it here:  http://coachjimvance.bigcartel.com/product/purple-patch-fitness-webinar-2-racing-with-power

Webinar #3 - This webinar teaches athletes how to use a power meter to better assess how their race went. With the power data, I discuss how to use the plan that was set, and compare that with what actually happened, in order to make changes for the future for training or preparation, as well as learn how to better execute a race. You can get it here: http://coachjimvance.bigcartel.com/product/purple-patch-fitness-webinar-3-race-analysis

There will be a 4th webinar soon, so stay tuned!

Coach Vance