Open Water Workouts, 2015 Season

Posted in Training Opportunities on April 15, 2015 by Gleason Endurance Coaching

We are back on Thursday evenings, on a weekly basis for the 2015 Season!  My Open Water Workouts in Mission Bay have become as popular as they are fun and beneficial. They are race-like, fairly intense open water workouts, giving athletes the chance to swim in group dynamics, while practicing open water skills.

You can assume it’s on every week, same place and time, unless I post a cancellation for any particular date/week by the Tue evening before.

If you have Q’s about details for the workouts, please send me an email. This workout is free for all current TCSD members, and/or other approved guests.

Thanks and see you out there!

 

Gettin after it.

Gettin’ after it Thurs Nights!

COSTA RICA TRAINING CAMP!

Posted in Training Opportunities on March 12, 2015 by Gleason Endurance Coaching

1200x628-Arenal-Hermosa-Split-1I am thrilled to announce that I will be leading the November, 2015 Training Camp in Costa Rica below, in partnership with Tri-Hard Training of Canada!

November-Web-Ad

Spend an amazing and exciting week training in Costa Rica to kick-start your 2016 season and put yourself ahead of the pack. Come train in beautiful Costa Rica! Coach Bill Gleason leads this packed week of training, hosted by Tri-Hard Training.

November 8th or 11th – 15th, 2015 .

For details, cost, and more info go tohttp://trihard.training/calendar.html

or send an email to Gleasoncoaching@gmail.com

This is going to be a great week, solid training, and tons of fun!

TCSD Wed PM Track Workouts 2015; UCSD Under the Lights

Posted in Training Opportunities on March 10, 2014 by Gleason Endurance Coaching

I’m looking forward to continuing to help TCSD, and other athletes, develop their run skills into the Spring and Summer Seasons for 2015.  We are currently working on skills&drills, strength, speed work, and anaerobic training and more!

The workouts generally follow the pattern of a warm-up, done at your own pace and effort, skill work and drills, speed work/anaerobic endurance work on the track, followed up with a cool-down of each athletes choosing. Plan to stretch and cool down on your own, as that’s an individualized aspect of workouts.

Come on out and get faster on the run!

Bill

brownlee-gomez finish

The Long View of Your Racing

Posted in Consistency on February 27, 2014 by Gleason Endurance Coaching

What you do now, in the Winter and early Spring, can determine how you do in your big race in late Summer or Fall. Building your base level fitness each season is critical for performing at your highest level when you want to be ready months down the road.  It requires a lot of planning, patience and motivation. Above all, it demands persistence. Consistently staying motivated to train, in order to perform at your highest level is not easy. In particular, if you have been training for less than 3 or 4 seasons, it is hard to build (or rebuild) your base in the Winter or Spring.  Cold weather, nightfall at 5 PM, rain, snow, ice and a general lack of motivation, can all act to sabotage your breakthrough season, and the achievement of new heights.  To stay motivated now, in the Winter while its cold, dark, and wet outdoors, is often a big challenge.  And let’s face it, a lot of the base training needed at this point in the season is just not that fun or sexy.

Exercising-Rain

That’s why I believe it’s critically important to see your whole season, really your racing career, and all your planned races as one long-term project. It’s also critical to understand that the (proper) training you do now, will potentially make the difference between achieving high goals, or not, months and seasons later.  It can be the difference between PR’s, podium, championship level performances and mediocrity or worse.  Lance Armstrong once said that the Tour de France is won in December, not July.  I know, I know, maybe a bad reference because we now know when he probably did win the Tour. Cheating not withstanding, that statement is still correct. Building a solid foundation for high level performance now is critical.  So, when you feel like calling it off, the weather stinks, or you have to train indoors, and you just don’t have the drive, know that you will come Summer and hang in there!  Stay focused. This is one of my most important coaching objectives for my athletes at this time of the season:  keeping the focus in the right place, and seeing the long view.  Solid base training and consistency now will bring great rewards when you want and deserve them most.

Running Better

Posted in Skills, Training Tips on December 27, 2011 by Gleason Endurance Coaching

Running is a highly individualized and fairly technical activity. What is good for one runner to focus on might be the wrong thing for another.  So, I just want to make a quick comment about the two aspects of running that matter most when it comes to pace (and that is really all that matters ultimately, right?)  I don’t mean to suggest that these are the only two aspects comprising running. Of course, that would be a vast over-simplification.  This is one (useful) way to analyze running.

The two components of pace are: cadence and stride length. There is plenty of advice about cadence, or leg “turn-over,” and it usually boils down to ‘increase it for better running..’  True, most runners probably would benefit from increasing their cadence, a little. But maybe not. What if its already at your optimal rate?  Once cadence is where it should be for you – probably in the 84-94 range – that’s all you can do with it.

Stride length is really where the big gains are to be made for most endurance athletes. This involves a lot of training, a large part of which is strength training. You MUST have a lot of running specific leg, hip, lower trunk (“core”), and even shoulder strength, to maintain a large stride over the course of your race, particularly if you’re coming off the bike.

brownlee-gomez finish

Running fast is not supposed to be easy

Some exercises that you can fit into workouts to increase this specific strength are:

  • Forward lunges (grip dumbbells in each hand and hang arms at your sides to add resistance to this exercise)
  • Box-jumps
  • One-leg hopping
  • Skipping
  • Very short (i.e. 20 second) hill sprints
  • Stairs , as in the kind at a high school football stadium or track.
  • Running in soft sand (be careful with this one, as it’s very hard on foot and ankle muscles)
  • Adding or increasing hills (gradually) to your long run

After you become proficient at any one of these, try combining it carefully with another one for a complex workout.

The “Off-Season”

Posted in Recovery on October 5, 2011 by Gleason Endurance Coaching

If you had an active racing season, you are most likely finished with your last race, or you will be soon.  As you log your last race for the year, and look forward to some well-earned down time, what do you do about training, working out, or just staying active in the “off-season?”

First, it is perhaps a good idea to take some time to stop and reflect on your season. I have my athletes write up answers to some basic questions to evaluate and reflect on the season just passed.  Did you accomplish your main training and racing goal?  Why or why not?  Did you accomplish other secondary goals? What was the most beneficial type of training in your opinion?  The least? Are you racing at the right distance, or even the right sport? What do you want to focus on for next season?  Do you have ideas, or even specific plans for racing next year?  Now is a good time to reflect on all these Q’s and more. Take plenty of time to evaluate the direction in which you’re heading.

So, what about the off-season?  There are some basics for the off-season that all athletes, especially those that train hard and consistently over the year, benefit from:

  • Do not try to maintain your peak fitness from the end of the season, or anything close to that.  You must let it go.  In order to build peak performances again next season, you have to let this one go, and travel through the “valley” of fitness, or there will not be another true peak.
  • Do not remain inactive.  You should stay active with other sports  activities such as hiking, skiing, basketball, or whatever you like (and won’t get injured doing).  You can, and maybe ought to, cross-train with activities that will directly benefit your multi-sport performance next season: yoga, Pilates, strength training such as weights, plyometrics, and outdoor functional strength training are all very good choices.  These are highly individualized with regard to how to improve your sport specific performance for next season.  I work one-on-one with my athletes for this in the off-season.  One of the goals however is to get away from swim-bike-run for a while.
  • How long is “a while” and how long should an off-season be?  That again, is highly individual.  It depends on a few key points:  How long was your season? How high are your goals for next season? When is your first race for next season?  What is your limiter and how much of a limiter is it?   Regardless, you should take at least 4-6 weeks away from any structured training plan like the one you followed.
  • If you must do some swim-bike-run activity, what should it be?  Probably run.  Running is the ability that fades the farthest, the fastest for most athletes, particularly those over 40ish.  This, in part, is due to the  strength and resilience required of the tendons and ligaments used in injury-free running, and the length of time it takes to build that type of specific fitness. It is easier to rebuild bike and swim fitness in a relatively shorter period of time.  Again, even with off-season running, no structure (i.e. training plan): They can be short and easy runs, or do some racing: 5K, 10K, half marathon.  I would avoid a full marathon unless you are a very accomplished runner and have a lot of time to recover before starting back at your multi-sport training for next year.

Regardless of what you do in your “off-season,” get rested, physically and mentally recharged and refreshed, and be proud of your athletic accomplishments for the year!

So you can’t win a triathlon in the water, huh?

Posted in Racing Tips, Skills, Training Tips on April 21, 2011 by Gleason Endurance Coaching

swim trainingIf you think this “conventional wisdom” is true for any triathlon, except perhaps an IM, please look at the results of Ironman California 70.3 from Sat, April 2, 2011, and March 31st, 2012 (and probably March 30th, 2013 in one week).  Check out Andy Potts very impressive wins.  It can be argued that the difference was his gigantically dominant swim performance – where he was more than 1 whole minute out in front of pro-competitor #2 into T1 (both years)!  Then, look at the margin of error at the finish. Yeah…   You can win (or podium) a triathlon in the swim.  Forget “conventional wisdom.”

Is it time to reconsider the swim as merely defensive?  I say it is.  And if you think you can’t improve your swim, or it doesn’t really matter for racing triathlon, please send me an email.  I believe you need to talk to me  :)

And this was on a 70.3 course!  If it’s true there, it is for sure true in short course racing, i.e, Oly’s and sprints, even non-drafting events where the gap a strong swimmer can put on the field is even harder to bridge.

open water start

Time to get in the water.

Are you just clocking in?

Posted in Training Tips on April 16, 2015 by Gleason Endurance Coaching

If you’re like most endurance athletes, the majority of your workouts are measured by duration, rather than by miles, meters, laps, reps, etc.  When you have, say for example, a 2.5 hours ride to do on a gradually rolling but moderate terrain, you know that you typically have one or two specific goals for that workout.  One goal, aside from the duration, is measured by the effort level, or intensity.  (The combination of duration and intensity determines the training stress, or TSS: see http://gleasoncoaching.com/2013/04/07/why-i-dont-rely-on-tss/  for more on that topic)

However, I often find that athletes just “clock-in” for the duration and hide at the bottom of a specific zone, or level of perceived exertion (RPE). This strategy is often a training mistake.  That is because the effort level/intensity level of the workout is usually more important than the duration, with some exceptions for long course training (full IM) and some beginners. This is one of the upsides to using a power meter and tracking your TSS for any particular session.   Doing so will help prevent you from “hiding” at the bottom of, say Zone 2, and still technically doing your prescribed workout that day.  If your Zone 2 power ranges from 150 to 195 Watts, not all Zone 2 rides are the same in terms of their training stress.  Yes, they’re all basically endurance rides, but riding at 150 ave Watts for 2 hours is much different from a 2 hour, 190 (ave) Watt ride.

So, the point is to get the most out of your limited training time and all your workouts.  Don’t just clock-in and do your time – much better to pursue an excellent workout, and push yourself to the maximum benefit of your workout that day.

 

Happy Training.

Meta-Training (Off-Season, Part II)

Posted in Consistency, Recovery, Training Tips on December 8, 2013 by Gleason Endurance Coaching

Is something out of whack?

A nagging injury that won’t heal and is really too easily irritated?  You know, the ones that resurface at just the wrong time..

Low back, shoulder, or hip pain?

You know what I mean, it’s those issues that you manage all through a tough series of training blocks for perhaps most, if not all, of your season. They don’t sideline you (at first).  You manage to hold them at bay long enough to train and race, and you make it through some peak races, despite the latent (or even acute) pains.

Well, maybe you could eliminate most if not all of them with a little effort.  Now, the “Off-Season,” or into early Base training, is the optimal time to handle these particular problems.   The good news is that you may be able to do so with only a little re-training.  It’s what I like to refer to as “Meta-Training.”  I often describe Base training to my athletes as training to train, not training to race.  Meta-Training is really even a step before that.  Its training to train, to train, (which leads of course to training to race).

massage23

As a serious endurance athlete, you have fairly well ingrained movement patterns.  They are a direct result of several factors:

  • Your postural and alignment status
  • Physical injuries – or hopefully a lack thereof
  • How you originally learned to swim, bike, run, & strength train
  • Your body finding the fastest way to get from point A to point B, utilizing proper form, or not.
  • How you handle, and train in, a very fatigued status (i.e. training with already compromised, damaged muscles, and pain)

Fortunately, these are all malleable patterns. You can relearn and therefore ingrain new and better fundamental movement patterns. This will primarily help you avoid potential injuries. However, it can also make you a more efficient swimmer, cyclist, & runner. In my next post, I will go over some of  the how to’s.  They are easy and quick!

Myth Busting Article on USAT

Posted in Racing Tips, Training Tips on November 10, 2013 by Gleason Endurance Coaching
I normally don’t get very interested, excited, nor spend more than a few seconds looking at the vast majority of triathlon articles that come my way. That includes those arriving via most triathlon magazines, and most other “in-the-know” resources, newsletters, including race directors giving ” tips” in their emails. They are, nine times out of ten, just displaying their very firm grasp of the already well-known, (otherwise known as common knowledge), and/or the plain old obvious.
Nonetheless, every now and then I see one that is really good.  “Good,” in that the article makes a very important point about training, racing, nutrition, gear, or another area of interest to multi-sport athletes. These are the ones relevant, insightful, and worth considering for most of your training decisions.  Or, the article is “good’ in that it breaks new ground, while hopefully dispelling one or more of the many myths out there that pass for wisdom, or free “advice.”
This one is the former.  This is not new, but it needs to be emphasized.  I wrote a very similar article over 3 years ago (minus the statistical data. Mine was largely based on experience and opinion – but in my opinion correct ).
See it here:
http://www.usatriathlon.org/about-multisport/multisport-zone/multisport-lab/articles/bike-weight-102113.aspx
Is it the bike or the rider?

Is it the bike or the rider?

Anyway, I hope you enjoy it (and mine too).
http://gleasoncoaching.com/2010/04/23/return-on-investment-for-the-serious-triathlete/
Lance Armstrong was right about one thing at least: It really isn’t about the bike …or the shoes, or the wetsuit, the goggles, the wheels, the helmet, the ….). I won’t get into what he was wrong about.
Follow

Get every new post delivered to your Inbox.

Join 39 other followers