7 Pre-Workout Routines for Better Performance

Here's an article I wrote for TrainingPeaks, which discusses some great routines I use with my athletes.


7 Pre-Workout Routines for Better Performance

Have you ever stumbled out of bed and wondered why it takes so long for you to gain your balance or be able to walk straight? Or have you ever sat for so long in a car or at a desk that the first few steps you wonder if your legs are listening to what your brain is telling them to do?

These are just a couple examples of how the connections between our brains and our muscles are sometimes not functioning properly due to periods of non-use. In the world of physical therapy, it is called neuromuscular activation. “Neuro” comes from the nervous system, which sends the signals from the brain to the “muscular” system, to activate the muscles.

Physical Therapy

Many physical therapists work with individuals just trying to get them to utilize muscles which aren’t firing or being used in common movements which would greatly enhance the strength and stability of the person during the movements. Most athletes scoff at this idea, but the research shows significant performance differences with neuromuscular activation improvements and some simple routines prior to bouts of exercise can be very effective at improving activation. For example, most athletes have seen dramatic neuromuscular improvements in the weight room, just in the first few weeks of lifting weights. It takes six weeks for athletes to show muscle growth from strength training, so those first six weeks of strength gains from those routines is almost entirely neuromuscular adaptation and improvements in activation.

You can read the rest of the article here...

Enjoy and good luck!

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

You Can't Control the Conditions, But...

You can't control the conditions of a race or event, but you can plan for them. If you plan for it, you control it enough for your performance.

Stop worrying about your race and the result, and start preparing for it. You control the result a lot more than you give yourself credit for. Take control, prepare well.

Coach Vance

It's not about what you did, it's about what you're doing...

Recently, I was at the pool at UC-San Diego, doing final preps before starting practice for the University City High School swimming programs, and an elderly female asked me about my swimming background. The conversation went something like this...

Her: "So did you swim here at UC-San Diego?"

Me: "No, I didn't swim in college. I ran track and cross country at the University of Nebraska."

Her: "Did you swim in high school?"

Me: "No, I was too busy with track and cross country."

Her: "So how can you coach swimming?"

Me: "I learned it. I know the technical aspects, and I understand training stimulus, specificity and periodization, how to read athletes, follow data to see how to adjust the stimulus."
Her: "But you never swam?"
Me: "I swam for years as an adult, ma'am, training for triathlons."
Her: "But how can you coach swimming if you never competed in swimming?"

There is an old school belief that if you didn't come from the sport at a young age, and grow to be some elite athlete at it, you can't know how to coach it. When I was a youngster, I was learning, but I wasn't learning at the rate I have been as an adult. I know what it is like to compete at a high level in many different sports, from running to cycling to triathlon. I know what it is like to suffer through a large training load, and commit to high goals. I have been mentored by some of the top coaches and athletes in all of endurance sports, from Peter Reid, Greg Welch, Joe Friel, Bobby McGee, Gerry Rodrigues, Mike Holman, Bob Seebohar, Cliff English and many more.

I coached the Elite Women's National Winter Tri Champion a few years ago, and I have never cross-country skied or snow-shoed a day in my life. But I understand training stress, specificity and how to monitor for those two to match.

It's not about what I did as a kid, it's about what I know as an adult. It's actually an advantage, I believe, (and I was also told this once by Gerry Rodrigues), that I didn't come from the background of a swimmer, because I see the world of swimming differently than those who did. I come with a different skill set, and I'm not stuck in old school beliefs like the woman had.

So far the girls swim team at UC High is enjoying probably it's best season ever, undefeated and just clinched the Eastern League Championship this week, which is only it's 3rd since 1992. We've had one school record broken twice, (100 freestyle in 56.31 and 55.80), and there very well may be more records to come. The boys have a ways to go, they mostly swim as water polo supplement training, but the improvement is clear so far.

I took the UC High swim coach job because I was confident I could apply the principles I've learned about training effect, specificity and periodization, and apply them to swimming as a single sport. Would I be perfect and make all the right decisions? No, but that's a standard no coach can meet in any sport or at any level. But you only get better with experience, and training decisions seem to be easier once you have that experience to draw on. I challenged myself with swimming, and it seems I had good reason to be confident.

I was confident because it's not about I did as a kid or in the past at all, it's about what I'm doing right now. As an athlete, you should have the same confidence, especially if you're using your experience to draw from.

Good luck.

Coach Vance

Stop It! - 16 Things You Likely Do and Need to Stop

1. Stop ignoring recovery. What you eat, how much you sleep, the beers, it all affects you. The intensity you go on easy workouts is also vital.

2. Stop doing everyone else's workouts, and start focusing on what workouts YOU need. Sometimes, (in fact many times), that means you need to train alone. Peer pressure is no way to train effectively. If you train with a lot of egos, let them go. Limit group workouts to those which are in line with your goals and specific needs. This especially includes recovery workouts. (See #1).

3. Stop sabotaging your training. When life gets stressful, skipping workouts because you're not in the mood only brings about more stress and frustration with training and lack of results. Training is your escape, keep it that way. Skipping that transition run because you think you're too tired, is a missed opportunity to build confidence with a great run, or to learn to better pace your bike.

4. Stop ignoring your weight. If you aren't thin, you aren't as fast as you can be. I'm not saying you should look anorexic, but to think those 10 lbs you could lose aren't affecting your performance, is ignoring the obvious. If you're 20+lbs over an ideal race weight, there is no training plan or lightweight bike that can overcome that handicap. The weight also means higher risk for injuries, which can sabotage your training. (See #3).

5. Stop ignoring your diet. (See #1 and #4).

6. Stop obsessing about volume. If it really mattered, the athlete who did the most volume would win every race. Ultraman competitors would be the best Ironman and sprint racers. It's about the quality of training you can do. You're not training for the Tour de France.

7. Stop ignoring the swim. The higher your goals, the more it matters.

8. Stop ignoring your warm-ups for your workouts and races. The older you are, and the higher your goals, the more it matters. It's like sabotage. (See #3)

9. Stop ignoring your cool-down sets, they are vital to proper recovery. (See #1) Poor recovery sabotages training and racing. (See #3).

10. Stop ignoring technology in your training. You use technology in every aspect of your life, from your iPhone/Android to your laptop and software at your job or at home. Why is it so hard to believe power and pace data can help your training and racing on a daily basis? (See #3).

11. Stop thinking you need a faster/newer/better bike. You need to get training right. (See #1 thru #10).

12. Stop paying a coach if you're not going to do the training as they write it. (See #3)

13. Stop being negative with yourself. There is nothing anyone or any coach can tell you that will supersede what you say to yourself. If you don't believe in yourself when you toe that start line, the result is pretty much already determined.

14. Stop focusing on the competition, and start focusing on yourself, and how to execute your training and racing better. (See #1 thru #13)

15. Stop doing the same thing over and over. The body responds best to variance in training. If you've been doing the same things over and over for years, and aren't happy with the results, or notice a plateau, it's time to address the real issue.

16. Stop thinking salt and electrolyte losses cause cramps, there's no scientific proof of this. The people who promote this are the ones trying to sell it to you. Get fitter, and you'll cramp less. Get training right, you'll get fitter. Stop shoving so much salt into your gut during races, and you'll likely get rid of all that GI distress you've been bothered by in races.

Bonus tip...
17. Stop thinking Ironman is the only important race in triathlon. It's far from it.

Coach Vance

CTL and Consistency of Training

I was approached by TrainingPeaks after they read some things from me on consistency, that they wanted me to provide for them. I accepted and wrote an article for them using the PMC as a way to show the affects of consistency in training, and how performance looks for an athlete with inconsistent training. This is the result, and I think if like data and training, you'll enjoy it.

The #1 Rule of Endurance Training

Amidst the intervals, data, devices, diets and all the other ways that athletes are trying to “gain an edge” in endurance training, it can be easy to forget the basics. The number one most important rule of training, which is often forgotten, is consistency. There is no training program or workout any coach can devise that can make up for a lack of consistency in training. The higher your goals are as an athlete, the more important consistency is.

As a coach, I repeatedly see the differences in performance and improvement between the athlete who is consistent in their training and the athlete who isn’t. You lose fitness at a rate of almost three times as fast as you gain it, so missing a workout or two may not hurt you, but miss a few on a regular basis and you will have a hard time making performance gains. You have to make training a daily priority.

Chronic Training Load

One of the best ways to see how consistent you are in your training is to follow your Chronic Training Load (CTL) in your Performance Management Chart (PMC). The PMC is a Premium feature within TrainingPeaks^® and is also available in TrainingPeaks WKO+.

Read the rest of the article here at TrainingPeaks.com. 

Coach Vance

Basically Exceptional

"We tend to want to do the exceptional things, exceptionally well, but the basic things only basically well."
- Bill Sweetenham

Think about the high level of goals you have. If you're reading this blog, chances are you have high, exceptional goals. But are you doing the basic things exceptionally well in order to achieve those goals? What are some of the basic things, you ask?

- Recovery
- Nutrition
- Sleep patterns
- Listening to your body
- Swim, pedaling and running technique
- Bike position
- Recording, logging training
- Training consistently
- Transitions
- Mounts, dismounts

These don't cost a lot of money, and in many ways they are free, just need your attention. It's amazing how doing these basic things can make all the difference, allowing you to accomplish the exceptional. That is, if you do these exceptionally well.

Coach Vance

Introducing Formula Endurance

(Formerly known as TriJuniors)

In 2009, I noticed a gap in the triathlon community of San Diego, where development of junior talent, and introduction of the sport at a young age was missing, especially for Olympic-style, draft-legal triathlon. I saw that there were two very large and successful programs in the US, one based in suburban Chicago and the other in Des Moines, IA, and figured if there was a place to be successful with a junior program, it would be here in the birthplace of the sport. I had retired from professional racing, and decided that if anyone was qualified to start a program in San Diego, it was me. After all, I was a school teacher and coach for 6 years before leaving to focus on triathlon professionally.

In 2010 the program TriJuniors was born. That first year we finished 11th in the national championship team standings. In the following 2 years, we would finish 5th each year, despite the massive growth of the sport and more teams popping up all over the US. This past season, we finished 9th, but produced a #1 ranked Junior Male in the US, and the top 13 year old female at Nationals. I am encouraged by the progress and talent of the youth in the program. It's been especially rewarding to look out and see 30 teenage athletes competing at a high level, realizing what was once just an idea in my mind had come to fruition.

With the NCAA set to vote on January 18-19th, 2014, for triathlon to become the next women's sport, and would be set to begin in the fall of 2014, we are at a crossroads for both the swim world and triathlon. Most swim programs around the country are very controlling, expecting athletes to commit to only swimming, and many only want pool swimming at that. They ignore open water, and triathlon. Their interest is only in the goals of the club, not what is best for the individual athlete.

Enter, Formula Endurance.

Formula Endurance's goal is to be the ONLY USA Triathlon High Performance Team and USA Swimming Club in the US, by January 1, 2014. We are already a USA Triathlon High Performance Team, and the swimming part should be completed before that date.

Why is this a big deal? Because when a female athlete finds their path to an NCAA scholarship is not highly probable in swimming, (like most swimmers), they deserve a chance to pursue triathlon. The fact Formula Endurance is both a swim and triathlon club, focused on pool swimming, open water and triathlon, (heck, even supporting training for water polo), means more opportunities for athletes to develop and find the best path for themselves, male or female. We don't restrict athletes, we support them. Swim programs around the country will find if they don't offer triathlon, they will begin to lose athletes to programs like this.

If you are going to be a top level male or female junior elite triathlete in the US and prepared for NCAA and beyond, you need to be serious about swimming, and this will give them the opportunity to do so. This program model will likely set the precedent of what a develop program should be for triathlon, as well as for swimming. 

What happened to TriJuniors? Nothing, it just changed its name to Formula Endurance. Mostly because it was not a good name for a swim club, and I want it to be consistent across both sports. Formula Endurance is still a 501c3, non-profit organization.

I am excited about the future of this program, and the sport. Please support us if you can. Stay tuned!

Coach Vance

"Going by Feel"?

"Those who cannot remember the past are condemned to repeat it." - George Santayana, Reason in Common Sense, The Life of Reason, Vol.1

I sat down with a high level professional triathlete last week to discuss goals and where they are headed with their training. When I asked about power data and Garmin run files, the athlete responded with, "I just go by feel usually, no data."

This athlete is confused, like many out there, that somehow data collection and analysis means you can't trust your gut in what the right training is for you. The truth is, high level athletes must still do a lot of training based on "feel", no matter how much data they have. The stakes are so high for this athlete, that they have to become very much in tune with their body. They can't afford rest days which aren't needed, or a stimulus which sets them back a number of days with deep fatigue or injury, affecting consistency.

The collection and analysis of data for athletes is only going to help the "feel" process, by providing objective feedback to better hone their assessment skills of themselves, and actually build confidence in the training they're doing. It helps them to learn from the past, not making the same mistakes over and over.

When an athlete feels tired, and isn't sure that a workout went well, especially on the bike, the numbers can sometimes show otherwise, that the session was a great success with great performance. Time and speed on a bike is not always going to show that, especially in windy conditions. Or when they feel they aren't sure to push on thru a spell of fatigue, data can help provide some clarity, and ease the stress of a decision like that.

When an athlete also goes back and looks at data over many seasons, they can tell what training they tend to respond well to, and thru the years the body will change and need a new stimulus, and possibly a new stress balance, (intensity/recovery). Again, learning from the past with the objectivity of data, helps to prevent mistakes for the future.

I laugh when I read about coaches not letting their athletes use power meters, or GPS for running. These coaches are either afraid of the truth, (that they will make mistakes), don't know or understand how to use these tools and learn from the data, want their athletes to blindly follow them, and/or are lazy.

Training will never be perfect, but those who use all the resources available to get it as close to perfect as possible are the ones who maximize their potential. True athletic brillance is found with both the art of "feel", and science, in training.

Coach Vance

Foundational Workouts

While working with a coach recently, I was reminded of the idea of key workouts, but with a new and better term for them, "Foundational Workouts". This is the same as the key workouts sessions, in meaning, but I like this new term better. The reason is because this workout isn't just key, it is the workout you build the fitness in the weeks ahead on.

Foundational workouts are the workouts you begin your training plan for the week/month/microcycle with, and build on top of them, and around the stress they create. The idea is you should come into these sessions with the least amount of fatigue as possible, in order to maximize the quality of the session for adaptation to the stimulus.

If you're a runner, these sessions are your highest quality runs, like tempo runs and track sessions. It could be a long run, but it is likely that your long run is not the highest quality session, and the goal is simply building basic aerobic endurance, which can be required in a fatigued state, (relatively speaking).

If you're a triathlete, you might have 2 foundational workouts per week, per sport. If you're trying to focus on one sport which might be a weakness, such as cycling, that you might shift the equation to 1 swim, 3 bike,  and 2 run foundational workouts per week. If you have the luxury of being a professional triathlete, you can likely do more than this many in a week.

How do you determine which workouts are the foundational ones? They are the ones which meet the goals of your training focus for the time frame. In the general preparation phase, you're likely focusing on a weakness or general aerobic fitness, while in the later specific phase, it becomes the workouts which best represent the demands of the race.

If you're using TSS, and let's say you want to have a TSS for the bike of 190 in your upcoming 70.3, then in the general preparation phase, you are likely completing rides that are 190 TSS, but at a different intensity than what you would do in the race. As the race day approaches, you will ride more at the specific intensity for the race, at that 190 TSS. In both cases, (general and specific phases), these are foundational sessions, because it is the TSS of 190 you're building performance around.

Many athletes struggle to keep the balance of life and triathlon, and recognition of the foundational workouts from others can help athletes maintain the balance without stressing themselves out about some missed sessions here and there.

Think in terms of foundational workouts, and you will continue to build the quality sessions which are most important to your success, both now and in the weeks/months/seasons ahead.

Good luck!

Coach Vance

Time to get serious about swimming safety

With the recent deaths in the sport, 26 in the past 2 years in the US alone, the topic of swim safety is becoming more important. The fact I coach many youth and juniors, I feel it important to stand up for them and be their voice. I have an obligation to them even more so than adults, because they trust adults will not put them in dangerous positions.

Gerry Rodrigues is a top swim coach, and here is something he sent me, and I encourage you all to voice your opinion. Gerry has highlighted how to do so. You can read below my email as well...

This past weekend several of our Tower 26 members raced the Alcatraz Triathlon. Additionally other pros and amateurs whom I either: coach, consult with, or attend our camps, also participated. They all did well, receiving a heartfelt congratulations. One reason for their performance is they were prepared. 

Unfortunately, a participant passed away; yet another triathlon related swim death. The water temp was 51-52 according to race officials, however, credible unofficial sources stated it being 49.

It's finally time for me as coach, former open water athlete, and a recognized leader in open water to take a position. In my 31 years of coaching triathletes and 41 years of open water experience, this is my first stand, and it's an important one. If you are unaware of my background, you can find quick details in these links, and in by bio on our web site:

Background: 
http://openwaterpedia.com/index.php?title=Gerry_Rodrigues

Story on Tower 26 beach workouts: pg 16
http://digital.publicationprinters.com/publication/?i=83045

I have authored the following piece on our blog, titled: 
"The Open Water Grave". 
http://tower26.com/t26-blog/

I'd like your support in contacting the National Governing Body to voice your concern, IF you agree with my position.

Let them know your name, your affiliation with Tower 26 if any, and your support with what I believe they need to instate. Here's whom to send your emails:

USAT CEO
Rob Urbach
rob.urbach@usatriathlon.org

President of the board of directors
Bob Wendling
bob.wendling@usatriathlon.org

Southwest region chair (regional chair in CA.)
Elizabeth Farnan
swregionchair@yahoo.com

Link to find the email for the chair of your Region: 
http://www.usatriathlon.org/regions/contents.aspx


My email to them:

Rob, Bob and Elizabeth,

I urge you as leaders of the governing body of triathlon to make swim temperature collars, both high and low, a priority. As the head coach of a High Performance Team, coaching many youth and juniors, I believe it is especially important we take action, and proactively prevent the possible death of not just more adults, but children as well. 

The water temperature guidelines from the ITU below are not stringent enough, especially for our juniors, and clearly weren't followed in Alcatraz last week. I realize there are many contributing factors in a serious situation like an athlete dying in a race, but we must do all we can to eliminate the factors we can control. 

I also urge USAT to put in place requirements and standards for race directors and coaches to better prepare the athletes for the conditions they might face on raceday. 

Thank you for your time and consideration. If I can help in this cause, and be a part of the solution, please let me know. 

Sincerely,

Jim Vance

This is your chance to help your sport and your fellow triathletes. Please voice your opinion.

Coach Vance

Mental Engagement of Swimming

I was reading an interview with 2012 Ironman World Champion Pete Jacobs, and this portion really stuck out to me, as some many triathletes struggle with swimming.


TZ: It seems you have no (known) weaknesses now however with your swim strength does this allow you to focus more than the average person on your bike and run? How much of an advantage does this give you?

PJ: Yes, people do tell me that I’m very lucky, and I guess I am, but the reason I swim so well and so little is because I just focus on my technique every single stroke. I have a high awareness of my body and what each muscle is doing so I am my own coach and am constantly tweaking my technique. I swam less than 10km per week leading into Kona last year, and had one of the best swims I’ve ever had because I just sat in the pack and swam efficiently.


This is what it takes to be a great swimmer. I don't care how much time you're willing to put into the pool, open water, weight room, devoted to your diet, etc. If you aren't mentally focused and engaged in what you're doing with your stroke, you will have a crap stroke, and not go as fast as you can. Many athletes take the "Just get to my bike" mentality in the water, as Gerry Rodrigues pointed out in his great blog.

I went from a 2:00 per 100 yard base time in the pool in 2003, to 2006 coming out of the water with the leaders, or just off them, and contrary to common belief, it wasn't because of physical talent. It was because I learned, became a student of the sport and focused every stroke. Like a single song on repeat in my head, I would go thru the same analysis and questions of my stroke and my surroundings as the race would unfold. I got that mentality from what I did in practice/training.

So if you're struggling in the water, maybe the problem is between your ears.

Coach Vance

Triathlon Science - Release Date March 8th

Order Triathlon Science Here

A 2-year project I worked on with Joe Friel and a host of incredible minds and names in endurance sports, comes to fruition on March 8th, 2013. I wrote one chapter, and edited each chapter, (more than once!) It was a huge project, but one that I am extremely proud of, as there has NEVER been a book like this. 

This book takes a look at what science and research has to tell us about EVERY aspect of the sport, and how we can apply that information to training. We went and got the best and brightest, coaches, MD's, PhD's and more, and had them write for us. It is an amazing compilation, and I believe most national governing bodies for the sport will make this 600+ page book their textbook for coaching education courses.

Here's a list of some of the contributors, which is impressive in its own right:

Bob Seebohar
Matt Fitzgerald

Bruce Mason

Dave Pease

Ross Tucker 

Neal Henderson 

John Post, MD

George Dallam

Gale Bernhardt

Hunter Allen

David Warden

Stephen McGregor 

and more...

Here's some of the reviews already...

“The scientific information discussed in Triathlon Science will give every reader a deeper understanding of the how and why behind a training program. It is a great resource for coaches and athletes alike.”

Linda Cleveland-- Coach Development Manager USA Triathlon

“Triathlon Science is invaluable for any athlete looking to decipher the vast information available and achieve immediate results.”

Adam Zucco-- Triathlon Coach 2009 USAT Developmental Coach of the Year, Five-Time Hawaii Ironman Finisher

“Joe Friel is a founding father of our sport, so you can be confident that Triathlon Science will be a valuable addition to your triathlon library.”

Gordon Byrn-- Founder of EnduranceCorner.Com, 2002 Ultra Man World Champion

Hope you get a chance to enjoy this great book, and send me your thoughts on it. I'm already working on book #2!

Coach Vance

SWOLF Metric

Continuing with the topic of training metrics, one of the big ones in swimming is SWOLF, which is short for swim golf. Here's an article I wrote for Active.com a few seasons ago about swim golf, before the coaching world shortened it to SWOLF. I've also linked the other 2 parts to the series, which was called "Dance with the Water."

In the first part of "Dance with the Water", we discussed the idea that an athlete must listen to the signals the water gives, like a dancer, following the lead of their partner. Move to your own beat, and not in rhythm with the water, and you're bound to struggle with your swimming.

The first step in listening to the water is giving it the chance to speak. The water loves to talk, especially over a game of golf. Yes, you read that sentence correctly. The water speaks a lot to athletes, over a game of swim golf.

Swim golf is played with the water, where athletes complete a single 50-yard or 50-meter interval and count the strokes taken within the 50, adding that number to the time it takes to complete the lap. For example, if you complete the interval in 45 seconds, with 40 strokes, your golf score would be 85 (45 + 40 = 85). Just like in regular golf, the lower the score the better the performance.

If you complete the first interval as you normally swim, it establishes a baseline score—like a handicap in golf. From there, you can change one thing to focus on, and see how the score is affected.

How to Improve Your "Golf" Game

There are three ways you can improve your score:

• Take less strokes
• Swim a faster time
• Lower both your stroke count and your time

If athletes complete multiple intervals at a low to moderate intensity with one minute of recovery between each, they can eliminate intensity and fatigue as a variable in performance and focus on technical variables which affect the score. This could be any number of things depending on the athlete, but once an athlete experiments or changes one aspect of their stroke, they get objective feedback from the water. The water speaks to them and tells them which modifications improved the score and which were not helping.

Completing up to 12 of these intervals can help the water tell you a lot. If you continue to experiment and use this as a tool for learning what the water tells you about your stroke, you can focus on the technical aspects that help you dance with the water. From there, you can transfer that knowledge to race day.

Try this exercise in your next swim workout and see what you learn from the water, and your technique. If you like this exercise, you can find it and many other effective tools for improving your swimming in mySwim Training Plans, which teach athletes how to listen to and dance with the water. The plans include descriptions and videos of drills (iPod compatible), as well as workouts, four days per week—perfect for the triathlete trying to learn!

Check out Part 3 of the "Dance with the Water" series, which covers more about the drills and concepts in the plans, including rolling over, to help make athletes faster at swimming. Best of luck!

Coach Vance

A Champion Admits He Got Lazy...

In the following video, a few hours after Michael Phelps became the most decorated Olympian in history, and shortly after being upset in his signature event of the 200m Fly, he was asked by Bob Costas, "what went wrong?" (1:40 mark of the video). His response was incredibly honest, and one which most athletes can learn from. He admits that he got lazy in training, and it carried over to race day. All those lazy touches at the wall in training, and more, came back to bite him.

Bob Costas: “Let’s talk about that 200 butterfly. You had the lead much of the way. You were out-touched by Chad Le Clos of South Africa 5 one-hundredths of a second.It’s hard to say that when you win a silver medal that something has gone wrong but your standard is so high that I guess we can put it that way. What went wrong?

Michael Phelps: Um… It”s probably the finishes I’ve done in workout. It ended up coming out here. There are times I go slow into the wall or touch lazy and it showed. But at the same time I’ve had a great career. And that’s my fourth Olympic final in the 200 fly. And, sure I’d like to have been 6 one-hundredths faster but there’s nothing I can do about that right now, it’s time to move forward. And I have a couple of more events coming up and that’s what I’m preparing for.

How many athletes can admit that? How many athletes when they lose or don't have the result they want can look in the mirror and recognize the little things, the details they have ignored? Everyone trains and prepares, everyone cares about the result. But very few care enough to do the details, and the ones who do win the races.

Watch the video here or below...




Perhaps another telling part of the interview is that he is satisfied, and he seems ok with the result he got, especially given how he hasn't been as committed as he knows he could have been.  This is not a criticism of him, as it is admirable. Many athletes struggle to find this balance, and even some athletes don't realize their commitment level is not up to par, yet hold an expectation of almost gold standard.

I think many athletes can learn a lot from his brief statement.

Coach Vance

Attitude Part 2

"If you have a bad start, you've got 99 meters to be pissed." - Carl Lewis, sprinter, 9-time Olympic Gold Medalist in track and field

This past weekend I took my TriJuniors athletes to Des Moines, Iowa for a major Elite Cup, which is one of the toughest events on the Junior Elite Series, to get athletes qualified for Nationals. I had 2 girls race who it was their first major event. They told me, "That swim was really rough". Nevermind the fact I told them to expect this for months leading into the race, they didn't have good starts and they dealt with the consequences. If you want to have a good start, it is all about attitude in swimming, being aggressive. So you can either have a great start and enjoy it, or have a bad one and be pissed about it. Make the choice.

Coach Vance

Swimming Breakthroughs

Can you really see a big swimming breakthrough simply from sitting thru a lecture on swim technique? The answer is yes. Here's a perfect example, and I receive at least one of these after each time I do these lectures. 

"Jim--

I have meant to respond to you since attending your clinic.  I sat near the front, we talked for a few minutes after your presentation, I was a swimmer and water polo player in high school and college many years ago.

I wanted you to know what a huge difference your technique made for me. I was doing a 400 in about 6:07 before your lecture, and after on my first swim I did a 400 in 5:34.  I was so amazed, I had to do another just to make sure I hadn't misread the clock or something. What an astounding difference! Mostly just from aggressively reaching and throwing my arms forward. My 100 speed went from 1:30 to under 1:25.

Your presentation was well organized and very informative. Obviously also very helpful for me.  Thanks so much!

Andy Sweet"

Most athletes hop into the water and just start swimming. They see other swimmers, and think, "Ok, throw one arm in front of the other, and that's swimming." That's like saying golf is as easy as swinging a stick at a ball, and watching it just go into the hole. 

Ever gone to the store and bought a product that has "some assembly required"? You pull out the pieces, and set the directions to the side, not even giving them a glance. You just start putting the product together like you think it should be, based on how it appears on the cover of the box. Then you get about half-way to three-quarters done and realize the item you've got and the one on the box don't look alike. You realize, "Oh yeah, probably time to go back and read the directions." Sound familiar? 

Many us approach swimming this way. We just hop into the water, without reading the directions and understanding what it is we want to accomplish in the water, to make swimming truly happen. There comes a point when going back and reading the directions are needed. That's what the lecture I gave was about. If you missed it, you can still get the information two ways:

1. View the webinar at PerformanceWebinars.com, called Learning and Understanding the 3 Most Important Technical Aspects of Swimming. (CEU's available for USAT Coaches).

2. Download the talk with the videos and the slides, from my store.

If you're struggling with swimming, stop. Go back and read the directions, and get a fresh new perspective, so you know what it is you want/need to accomplish.

Coach Vance

Underwater Swim Video Clinics and Downloads

If you missed my talk at B+L on The 3 Technical Aspects of Swimming, you missed a great event, with over 80 people in attendance! You can download the talk here, complete with the underwater videos we reviewed.

I'm doing 2 underwater swim video clinics in San Diego, the next 2 Sundays, which provide:

- Video of left and right sides, front angle as well.
- Videos belong to the athlete, will be emailed.
- Breakdown and review of the video with the coach.
- Pool time with Coach on deck after video session to practice and reinforce technical changes.

Here's the venue:

Sessions are Sunday, Feb 19th, 10 AM - 12 PM, and Sunday, Feb 26th, 12-2 PM, both at Cathedral Catholic High School. Both sessions are limited to 10 people only! (The 19th has only 3 spots remaining).

Cost of session: $110
If you'd like to schedule your own session with me: $125, or $200 for 2 people.

If you're looking for to make the next jump in your swim, this is the opportunity.

Email me to register at coachjimvance@gmail.com.

Swim Lecture with Video Analysis

As I mentioned in the previous post, I will be doing a public speaking event, helping to explain the technical aspects of swimming, keeping them simplified, filtering thru the depth of information to what is most important. Below is the info if you're interested, and if you can't attend you can click the link on the right to find my webinars with the topics, or look for the recording and presentation in my Coach Vance store...

If you're struggling with getting faster in the water, TrainingBible Elite Coach Jim Vance will explain and simplify what is most important to go faster in the water. He will also share some underwater video footage from swimmers to better understand the application of the technical discussion.

What: Learning and Understanding the 3 Technical Aspects of Swmming
Cost: FREE! Food and drinks will be served
When: Wednesday, Feb 15th, 2012
6:15-7:45 PM
Where: B+L South Store
3603 Camino Del Rio West
San Diego, CA 92110

You can RSVP for the event here:
https://www.facebook.com/events/228047363952281/

Hope you can make it...

Coach Vance