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.

Freestyle Swimming Drills

Freestyle Swimming Drills

Finger-Tip Drag:
Swim regular freestyle. When your arm is out of the water (recovery phase) keep your elbow pointed toward the sky and your fingertips pointing down toward the water. Allow your fingertips (about 1/2 inch) to drag through the water from your hips all the way past your head.

Catch-Up:
Swim regular freestyle. As you take a stroke with your right arm, keep your left arm extended forward in the water. Complete the stroke with your right arm and after it enters the water above your head, tap your left hand. This signals the start of the stroke with your left arm. Keep your right arm extended forward in the water until the left stroke is completed and hands tap together.

Catch-Up w/Board or Stick or Single Paddle:
Use a sideways kick-board or a stick to perform the drill above. Keep your hands shoulder-width apart and exchange the board or stick from hand-to-hand between each stroke.

Shark Drill:
Use a pull buoy or a kick board between your thighs. After the finish of each stroke, reach back and tap the part of the buoy that is above water. This drill emphasizes finishing your stroke all the way to mid-thigh.

Sailboat Drill:
Hold a kick board between your thighs. Make sure 1/2 of the board is sticking below your body when you swim freestyle. Use your core muscles to control your hip rotation (while the board tries to prevent rotation).

Fist Drill:
Swim regular freestyle. Ball your hands into fists and work on high elbow catch and pull under the water.

6-kick-switch:
When you push off the wall, take one underwater pull with your right arm and pause (right arm against your side, left arm extended overhead) for 6 kicks. After six kicks, complete the stroke with your right arm, tap your left hand, and repeat with your left arm.

3-6-3:
Take three strokes and pause on your right side with right arm extended forward and your left arm lying on left side. Remain in this position for six kicks. Take three more strokes and pause on your left side for six kicks. Repeat.

Single-Arm Drill:
For learning the correct pulling motion. Grasp a small kickboard in your left hand and extend your left arm above your head. Swim a lap of the pool with just right arm strokes. This will allow you to focus on a perfect underwater pull with your right arm. Switch arms and swim another lap.

Thumb-Drag Drill: 
Swim a lap of freestyle while you drag your thumb along the side of your leg as you lift your arm out of the water. At the beginning, you might feel your thumb drag along your rib cage, waist, or hip. This means you are not finishing to the middle of your thigh. You have a complete finish when you feel your thumb dragging along the side of your leg.

Tarzan Drill: 
Swim freestyle with your head out of the water. Look forward as if you were sighting a buoy or landmark in open water. Keep your head out of the water for the entire 25 to strengthen your neck muscles for triathlon swimming!

Underwater Recovery Drill:
Swim freestyle but do not let your arms exit the water at the end of the underwater pull. As your hand reaches your thigh, bend your elbow and slide your hand forward along the side of your body. This is very similar to doggy-paddle but with an entire underwater stroke. Keep your head in the water and breathe to the side like normal.

Reverse Catch-up Drill:
Push off the wall with both hands on your thighs. Take a complete stroke with your right arm, when it completes the rotation and touches your thigh, that is the signal to start the next stroke with your left arm. Continue alternating arms, with the non-stroking hand resting against your thigh.

Twelve Days of Christmas Swim

This 5,850-yard swim set (all 75s) but you can adapt it with a warmup/cool down and one set of each instead of building them together. Carve out a good chunk of pool time and prepare to create a deficit for all those cookies you’re about to eat.

Here’s how it works: Each “day” is one 75, broken up in a different way. You’ll swim day 1. Then you’ll swim day 2, day 1. Then day 3, day 2, day 1. The idea is to keep adding on to the set and work your way back to number one. Choose a comfortable interval that will give you about 10 seconds rest every 75.

Sung (at least somewhat) to the tune of “The Twelve Days of Christmas.”
On the first day of Christmas my true love gave to me, a 75 free!
On the second day of Christmas, my true love gave to me, one free-drill-free and a 75 free!
On the third day of Christmas my true love gave to me, one hypoxic 3/5/3, one free-drill-free and a 75 free!

Print this out and bring it to the pool deck.

1. Freestyle
2. Freestyle-drill (finger-tip drag)-freestyle
3. Hypoxic, breathe every 3/5/3
4. Kick- freestyle -kick
5. Freestyle
6. Drill (tarzan)- freestyle- drill (3-6-3)
7. Hypoxic, breathe every 5/7/5
8. Pull -drill (shark) -pull
9. Freestyle
10. Kick –freestyle –drill (fist)
11. Hypoxic, breathe every 7/9/7
12. Pull

Tarzan Drill:
Swim freestyle with your head out of the water. Look forward as if you were sighting a buoy or landmark in open water. Keep your head out of the water for the entire 25 to strengthen your neck muscles for triathlon swimming!
Fist Drill:
Swim regular freestyle. Ball your hands into fists and work on high elbow catch and pull under the water.
Finger-Tip Drag:
Swim regular freestyle. When your arm is out of the water (recovery phase) keep your elbow pointed toward the sky and your fingertips pointing down toward the water. Allow your fingertips (about 1/2 inch) to drag through the water from your hips all the way past your head.
3-6-3:
Take three strokes and pause on your right side with right arm extended forward and your left arm lying on left side. Remain in this position for six kicks. Take three more strokes and pause on your left side for six kicks. Repeat.
Shark:
Use a pull buoy or a kick board between your thighs. After the finish of each stroke, reach back and tap the part of the buoy that is above water. This drill emphasizes finishing your stroke all the way to mid-thigh.