From Cruising to Race Ready

Riding a bike is easy enough but turning your leisurely ride into an athletic activity increases the difficulty level. To improve, you need to reset your frame of mind from easy-going to training.

Ride more frequently.
We call it time in the saddle. First you must spend time getting used to the saddle, this is frequency and duration. Start with 1 day/week for an hour and build up your stamina and endurance.

Vary intensity level.
As you build endurance into your cycling regimen, add intensity too. Ride faster and harder for short periods of time to improve the adaptations of muscle memory. You can vary the speed or the terrain to improve strength. Consider short intervals of 5 minutes hard followed by 2 minutes easy or ride fast to the next stop sign then recover.

Develop technique and safe handling.
As you progress your rides onto roadways, it is important to gain bike handling skills. these include cornering, descending, passing, changing gears, and reaching for hydration. If possible find a friend or local club that can help teach you the rules of the road. You will need to practice your skills before setting out group rides to keep all cyclists safe. Remember that bicycles follow the same laws as motor vehicles.

Newbie mistakes.

• Clothing/Gear. Do not wear underwear under your cycling shorts, a visor under your helmet, work out shorts (no one wants to see your crack), sunglasses that are not athletic. 
• Bike Gear. You must always ride with the tools necessary to care for bike maintenance issues that may arise. Most cyclists have a kit/bag that attaches to the bike containing a flat repair kit, form of identification/emergency contact/insurance, and $5-10. If you do not know how to change a flat, watch  this Video or attend a free clinic at a local bike shop (LBS). A majority of flats will occur on the rear wheel, watch this video to learn how to remove the rear wheel Video. 
• "Mashing" or riding with a low cadence. Cadence is the number of revolutions per minute (RPM) you make when pedaling. If you are in a gear that is too big, you may be wasting energy. To check your cadence, count the number of times your right knee comes up in 30 seconds then multiple that number by 2. Your goal is between 85-100 RPMs. You can also use a computer but that may be an expense that you haven't made yet. 

Performance Triad- Building Strength and Aerobic Capacity

Performance Triad

1. Posterior chain enhancement
• Spinal erectors, glutes, hamstrings
2. Push/Pull movements
• Horizontal pushing exercises- bench press, chest press, flyes
• Horizontal pulling exercises - rows
• Vertical pushing exercises- shoulder press, deltoid raises
• Vertical pulling exercises- pull ups, chin ups, lat pull downs
3. Heart rate elevation
• Think boot camp moves like burpees, mountain climbers, jump squats, plyo lunges, shuffle drills, etc

HIIT or High Intensity Interval Training is a great way to efficiently and effectively maximize performance gains in the gym. The goal is to move between exercises quickly with little rest to keep the h
eart rate up while gaining balance and strength. There are many methods for HIIT including EMOM, Tabata, Crossfit, and gym based workouts.

EMOM or Every Minute on the Minute is an interval session. Best done in 12 minutes or less. You choose 2 exercises with a set repetition and repeat the set every minute. You should have 10-20 seconds to rest between sets. For example: 10 burpees + 10 deep squats then you rest the remainder of the minute. *Note that EMOMs are ever-changing in duration or the number of repetitions within the set. The goal is aerobic training while building strength.

Tabata is a method using intervals of 20 seconds work/ 10 seconds recovery repeated 8 times. Check out this article Active.com to learn more about the science of Tabata Intervals.

Strength Training for Athletes

Whether you consider yourself an athlete or a recreational enthusiast, strength training is an important part of your season.

Benefits of strength training:

• Weight Loss- muscle burns more calories than fat. The more muscle vs fat in your body, the higher the calorie burn.
• Bone and Muscle Mass- improving strength will counteract the effects of aging. After puberty, we lose about 1% of mass each year, adding strength regimen will help prevent those losses.
• Stronger and Fitter- whether through isometric or isotonic training, your muscles will break down and rebuild stronger than before. Remember to allow muscles to adequately recover between sessions.
• Improve Body Mechanics- coordination, balance, flexibility, and posture are all effected by strength training. As we age, these become more important as injuries from falls increases.

For many beginners, it is difficult to determine how to get started. I suggest two workouts each week. The first is a short session, about 30 minutes, and is focused on lifting heavier weight in a controlled environment (often machine assisted). The second session is longer, about 60 minutes, and is focused on intensity, range of motion, and usually includes a cardio component so that in addition to the strength benefits the cardio respiratory system is also challenged. When you have more time to commit, add a third session that focuses on total body movements with some cardio bursts to keep the heart rate up.

Sample Schedule.

Short Session- Goal is a full body workout. 1-2 sets of each exercise with between 8-12 repetitions. Your goal is to fatigue/challenge the muscle using good form and breathing techniques. In order to move quickly between exercises and limit rest time, you will alternate upper and lower body. Always start with larger muscle groups then finish with the smaller, more supportive muscles.

• Latissimus Pull Down- cable or pin-select machine
• Leg Press
• Back Row
• Abdominal (choices include plank, roll up/down, leg lifts)
• Bicep Curl
• Leg Extension
• Tricep Press Down
• Leg Curl 
• Shoulder Press or Raise

Long Session- Goal is a full body workout with plyometric bursts to increase the calorie burn. You will complete 10 repetitions of each exercise in quick succession. After each plyometric activity, you have the option to rest 1 minute before beginning again. Repeat the circuit until your session is complete.

• Flutter Kicks
• Abbductor/ Adductor - band
• Chest Press on stability ball
• Dead Lift
• Skaters
• Bridge
• Split Squat
• Back Row
• Bicep Curl
• Plyometric Lunge
• Cross Crawl
• Bird/Dog
• Tricep Kickback
• Front Raise
• Mountain Climber

Card Deck Strength Session 1

Card Deck Strength Session 2

Running with Purpose

I often talk about training being more about focus than distance or time. Every workout should have a focus so that your time is spent efficiently. My three favorite run workouts are listed and described below.

Strong Finish.
Regardless of time/distance of the workout, it is always a good idea to train your body and mind to finish strong. Your goal is to run the first 2/3 of your workout at a moderate pace then spend the last 1/3 at race pace or faster. Example: 45 minute run. 34 minutes at moderate pace then 11 minutes at race pace.

Mid-Tempo Sandwich.
Many athletes are interested in increasing their speed/average pace. To achieve this workout, start at a moderate to relaxed pace to warm up then spend the middle of the run in a tempo/race pace. Finish with a relaxed or moderate pace. Example: 45 minute run. 10 minutes warm up then increase pace to feel uncomfortable for 30 minutes. Finish with 5 minutes at an easy pace to cool down.

Interval.
Intervals are an excellent method to burn calories and increase pace. Generally, intervals are performed at a 1:2 ratio of work to recovery. Interval runs can be performed on a track using distance or using time on the road/trail. Work pace should feel uncomfortably fast while the recovery pace is either relaxed pace or walking. Reducing the walking during recovery will increase the calorie burn and the amount of work accomplished.  Example: 45 minute run. 10 minutes to warm up at an easy pace. Five rounds of 2 minutes at an uncomfortable pace: 4 minutes recovery. Finish with 5 minutes at a relaxed pace to cool down.

USA Triathlon Sanctioned Events & Certified Officials

As a USA Triathlon Official, I am often asked about the requirements for race sanctioning and the benefits of having an Official at the race. For specific details click here. To summarize, a race that is sanctioned has provided documents that support a safe race including medical, volunteers, and course details. After receiving a sanction, the race is insured and can utilize officials.

The best way to enforce the competitive rules is to request USAT Certified Officials although they are not required. If Officials are not present at a race, rule enforcement becomes the Race Director's responsibility.

For information about becoming a USAT Certified Official, click here.

Beat the Trainer Blues

Today I was faced with a challenge...keep to the training plan or make yet another excuse???

The scene. It is 40 degrees with high winds making the "feels like" temps in the low 30's - WAY too cold for an outdoor ride. I have made a LOT of excuses for missing my cycling goals.

I started the day with an extended ride/cycling class at the gym. 1.5 hours later, I felt really good but that was only half of the time that I was due to ride today. I remained optimistic that I would get on the trainer after getting the kids to school. My plan was to set up in front of the television and work my way through some shows! This was not the day to ride Trainer Road, I was just interested in saddle time.

Ready to roll!

As the show started, I realized I had the opportunity to put some focus and fun into the ride. I pedaled at a moderate pace while the show was on then cranked up the effort during the commercials. After 90 minutes, it was was at least SIX 2-3 minute intervals.

I feel good about accomplishing my goal...saddle time! Now to work through this cold weather and keep moving forward.

USAT SMW Award Banquet

It's like a date night for us!

My husband and I recently attended the USAT South Midwest Annual Banquet because I was slated to receive the Official of the Year award. It meant some time alone and a trip to Shreveport, Louisiana. Unfortunately, few award recipients were present. We were able to recognize the inductee to the Hall of Fame and support other athletes while enjoying a catered dinner with lots of door prizes. In addition to my award, I also took home an entry to the Degray Lake Triathlon Festival in August! DeGray Lake Events

The Regional Coordinator that supports the assignment of Officials, Doug Harvey.

My award will take it's place in my hurt locker along side the medals and other trophies. It's great to be recognized for my hard work and commitment to the sport. It's not always easy to be the enforcer of the rules but it is great to see that the race was fair for everyone.