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effects of training at altitude

7/26/2015

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With the Tour de France ending today, and the big focus the GC contenders put on training stints at altitude in their final run-up to the 3-week Grand Tour, I figured it would be timely to talk about altitude and its effects on performance.  Why is spending time at altitude part of that magic mix of increasing performance?

I moved to Boulder, CO in 1993 from living at sea level in the greater Chicagoland area.  My training output took a big hit.  I remember an early track workout where my 400m repeats were 10+ seconds slower than at sea level while maintaining the same HR.  Adjustment eventually came, but it was also incremental. 

When I would travel back to sea level for races, I was amazed at how much bigger my lungs felt!  It seemed like I could press my effort so much harder and I was definitely reaching higher HR values than I could in Boulder.  So, exactly why does higher altitude negatively impact our ability to perform?  And, if higher altitudes negatively impact training output then why is it beneficial to live and train at altitude? 

Effectively, at higher altitude blood plasma levels decrease, which in turn causes an increase in the density of red blood cells. The drop in blood plasma triggers a decrease in the stroke volume of the heart, which in turn increases heart rate. Due to the increased heart rate, breath rate goes up. All in all, it creates subjective feelings of being out shape, the need to slow down, and gasping for air. 

As the body adapts to the higher altitude, typically within 2-4 weeks, blood plasma levels start returning to normal.  And, for the most part, training output will approach that of sea level – except for the inherent handicap to performance that accompanies higher altitudes.  The dichotomy is that because the air is thinner higher up, it also causes less resistance.  This is why some hour record attempts on the velodrome – Eddy Merckx and Miguel Indurain come to mind – were done in Mexico City at 7,400ft.  The advantages of less air resistance apparently outweighs the lower oxygen concentration.  

Here’s a chart outlining the impact to output at incrementally higher altitudes. 

 





















While I’ve been discussing cycling, the effects are similar with both running and swimming – or any aerobic-oriented sport.  The main thing to keep in mind is that oxygen, precious O2, is the true fuel of performance.  O2-rich blood is what is pumped with each stroke of the heart.  As we train or race longer or harder, and the body consumes more O2, it becomes more and more a precious commodity.  To compensate for lower O2 saturation in the air – and, thus, what you’re able to suck in with each breath – the body compensates by producing more O2-carrying red blood cells.  This is what raises blood plasma levels back to near-normal levels and why performance at altitude starts coming back around. 

We need look no further than the fact Grand Tour riders continue to leverage training camps at altitude heading into their key 3-week races to understand that training at altitude brings with it definitive benefits.  Top distance runners even take it a step further, embracing the “live high, train low” mantra.  Some world class runners live at around 7,000ft in Flagstaff, AZ but drive down to Phoenix at around 2,000ft to perform their key workouts (like track intervals).  The premise here is that living high forces the body to produce more O2-carrying red blood cells, and training low allows the athletes to take advantage of all that extra O2 coursing through their veins.  The challenge with the “live high, train low” approach is that it requires a lot more time commitment given the extra driving to-and-from workouts.  It’s just not practical for anyone who doesn’t train and race for a living. 

I’ve thoroughly enjoyed my 2-plus decades in Boulder.  The scenery and variety of training is amazing.  To me, the benefits of living here extend far beyond whatever the physiological impacts might be.  Every time – every single time – I’m exercising outside, I look at my surroundings and wonder aloud at the beauty which surrounds me.  That alone makes living at altitude worth it. 

Happy Training, 
Coach Nate


 


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the triathlon brick workout

7/19/2015

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The Brick.  Probably the most over-used and least understood workout in triathlon.  The point of the Brick workout is to force race-specific adaptation in training so that the body can more easily cope with the transition from one race leg to the next. Brick workouts are defined as combining two legs of triathlon into a single workout.  And, almost exclusively, triathletes myopically use the Bike/Run Brick and do so at or near race effort.  A classic Brick is to take your bike and trainer to the track, and complete some number of intervals consisting of 10min on the bike followed by a half-mile to mile run. 

What’s misunderstood is that Brick training does not have to be race-specific in nature in order to produce effective adaptation.  A 75-90min recovery Bike/Run Brick, for example, helps the body learn to better run off the bike; some would argue just as effectively as a race pace Brick.  But, what about Swim/Bike Bricks?  Or even Swim/Run Bricks?  What about Run/Swim Bricks?  Or Double Bricks?  Pigeon holing a Brick into a race pace Bike/Run affair minimizes the workout’s effectiveness. 

The Double Brick 
Using Ironman as the example, a standard Brick is a 4hr Bike/2hr Run workout.  Turning this into a Double Brick would look something like 3hr Bike/1:15 Run/1hr Bike/45min Run.  The benefit here is three-fold:  1) That last hour of biking is done when the legs are even more fatigued, which promotes greater adaptation for the latter stages of the bike leg; 2) By breaking up the run into 2 sections, you are decreasing the overall pounding on the body even though you’re running the same duration; and 3) You should be able to run both legs at a faster pace than a straight 2hr run. 

The Swim/Bike Brick 
The toughest part of the triathlon is when exiting the water, getting through T1 and into the first few miles of the bike.  You’re going from a prone position to standing up and running for your bike, which elicits bodily responses to keep your from blacking out and falling over.  You go from primarily using your arms to now needing to use your legs, which pulls blood from the arms and drives it to the lower extremities.  In conjunction with this, your HR and BP shoot up in order to keep blood in your head.  It takes until several miles into the bike for the body to reach stasis and calm down.  Practicing this transition in training will at least allow you to become more comfortable with this chaotic bodily transition. 

Pick a day of the week when you can follow up your swim workout (alone or with your local Masters team) with at least a 60min ride.  In a pinch, you could even leverage a stationary bike at the gym, if your pool is at the same location.  In the swim workout, be sure to finish it off at the same intensity as you will be swimming in your key race.  Even bypass the cool down.  The idea is to simulate the race situation as much as you can.  So, also have your bike clothing laying out on the pool deck ready to go.  Get into your bike clothing and gear as quickly as you can – avoid socializing and focus on what you’re doing – and head out the door to your bike.  Be on your bike and heading out of the parking lot within 3 minutes. 

Hop on the bike with a sense of urgency, just as you would in a race.  Get into your aero tuck and settle right into your race effort.  If you’re training for an Ironman, settle into a steady effort you would plan to hold for the 112 miles and get into your race mode in your head for the solid hour.  For half-Ironman races, settle into Zone 3 for 45 solid minutes, then cool down.  For Olympic distance races, you will want to settle into race effort for 15 minutes, pedal easy for 5 minutes, then hit it for another 15 minutes before cooling down.  Finally, for a sprint, complete one 15-minute effort. 

The Run/Swim Brick
A final type of brick could be a Run/Swim workout.  Swimming when already 30-60 minutes into a workout will help you cope with the fatigue of the latter stages of the Swim leg in a race.  Try running up to an hour at a solid aerobic effort in Zone 2.  Finish as close to the start of the swim workout as you can.  Then, complete your swim workout as prescribed. 

There you have it.  Some examples of Brick workouts that, when properly utilized, will help you race more effectively and, hopefully, achieve greater successes in your key races.  Give ‘em a try and let me know how they work for you! 

Happy Training, 
Coach Nate 


 

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olympic distance race strategy

7/12/2015

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While the Olympic Distance triathlon lasts just under 2 hours for the top pros and age groupers, it is considered a short race. First-timers or back-of-the-packers may take up to 5 hours or more to complete an Olympic Distance race. How long this race takes you will determine your level of effort during the race. 
 
Completing the Race in Under 2 hours, 30 minutes 
If you can complete an Olympic Distance race in under 2.5 hours, then your race plan is pretty straightforward – go like heck! During the swim, the goal should be to avoid as much chaos at the beginning as you can and settle into a steady pace as quickly as possible. So, when the gun goes off, my suggestion is to swim as hard as you can for 200-400 meters while keeping in mind you're swimming a mile. If the pecking order hasn't been established by then, back off and settle into a pace you can hold steady for the remainder of the swim. The initial high-intensity burst will push you right into an anaerobic state and your body will be burning with lactate. But so will everyone else. It is better to burn rubber at the beginning than get clubbed for the entire swim. When you finally settle into your steady pace, you should be in single file behind someone, swimming very close to their feet when you put your hands in the water in front of you. Likewise, someone will probably on your feet to catch the draft. During the initial sprint, your HR could reach the 90-96% range, but you should settle into an effort at 76-86%. When you finish the swim, you should be somewhat tired but also feel like you could have swum another mile at the same effort and pace. If you're staggering up the beach, you swam too hard. 
 
Physiologically, the hardest part of any triathlon is the transition from swim to bike. You are going from a prone position where you mostly use your arms to immediately standing up and fully engaging the legs as you run to your bike. The blood that was in your arms and head gets directed to the legs, but your body needs to keep enough blood in your head so you don't pass out. Thus, your HR and blood pressure both get jacked up to compensate for the abrupt change in body position – prone to standing. Avoid panicking. Stay calm and regroup before you get on your bike. 
 
Once on the bike, the idea is to get into your groove as quickly as possible. For the majority of the bike leg, your HR should be toward the upper end of the 76-86% range. The goal is to hold a steady pace that is challenging but not debilitating. If you biked the 40k on a velodrome, then your 10k splits should be dead even or should get slightly faster. If you start out too hard on the bike or push too hard the first half, then you'll get slower and slower as the miles pass. During the second half of the bike, your HR will probably drift up into the 84-92% range. That's OK. This is the HR range which closely corresponds to your Lactate Threshold (LT). Your LT will most likely fall into the 88-93% range if you are well trained (regardless of how fast/slow you are). If you are well trained, then you should be able to sustain a steady effort near/at your LT for about an hour. So, if your HR drifts into this range (84-92%) during the latter half of the bike, your level of effort is close to ideal. 
 
As you transition to the run, your upper body will again demand some of the blood that is pooled in the legs. This can lead to “heavy legs” at the beginning of the run. Best strategy is to be patient. Start out with a shorter stride than normal to keep your stride rate high and to minimize the shock of starting yet another sport. Allow your stride to slowly and naturally lengthen over the course of the first .5 to 1.5 miles. Your HR on the run should be in the 84-92% range from the start. Pick a level of effort that you know you can hold for 6-8 miles. This will help you avoid starting out too fast on the run. While you are definitely building up lactate in your muscles, you are not doing so at a greater rate than your body's ability to process it – as long as you keep your HR below your LT. Once you jack your HR above your LT, you have a very limited amount of time to sustain that level of effort before the accumulated lactate is too much for your body to handle. Think of it as sensory overload. Your body will shut you down and reduce you to a very humbling end. The goal of your 10k should, as on the bike, to either even split or negative split it. If at Mile Four you are feeling strong, then push the pace and bring your HR into the 90-96% range – you're close enough to the finish where you should be able to sustain that level of effort to the end (about 10-20 minutes). 
 
Completing the Race in More Than 2 hours, 30 minutes 
If your finish time for an Olympic Distance race is going to be longer than 2.5 hours, then you have to be more careful with how you utilize your energy. The more time beyond 2 hours, the more you need to keep the reins in and avoid pushing your HR above 84%. Think of your race as more of a stair step with your effort rather than a straight line. On the swim, you can still sprint the initial several hundred meters and let your HR creep into the 90-96% zone. But when you do settle into your steady pace, shoot for 70-78%. This may be easier than you are accustomed to swimming in a race, but it will leave you with more energy for the remaining legs. Once on the bike, start out at 70-78% for the first half. If you're feeling strong and like you have a fairly full tank, then push your effort up to 76-86% for the last 10-20k. Do this gradually rather than abruptly. A sudden spike in effort by you will cause a negative knee jerk reaction by your body – not as immediate but potentially devastating to your results. 
 
Once back on your feet and into the run, follow the same principles as your speedier brethren. Start the run with a shorter stride and let it lengthen naturally. Don't force anything. Your HR should be in the 76-86% range to begin with. If you can run the 10k in under an hour, then you can push yourself early into the 84-92% range. If it feels good to do so, go for it! If it feels labored, back off to below 84% and try again a mile later. Your goal on the run is to negative split it – make the second half faster than the first half. When you are about 10-15 minutes from the finish, if you're feeling strong then give it everything you've got. Get the HR into the 90-96% range (and equivalent effort to a fresh 5k run). Push yourself through that finish chute and pat yourself on the back for a job well done! 
 
Conclusion 
For faster athletes, for the most part, the level of effort should feel consistent from start to finish, aside from the swim start and your final push on the run to the finish line. So, consider your general level of effort as a flat line. However, as your effort remains consistent, your HR will drift – or rise – as your body fatigues and you continue to push yourself. As the race progresses, it will require a greater level of effort to hold your pace consistent. This is defined as “cardiac drift”. So, if you begin your race, or any leg of the race, at too high an intensity you run the risk of severely limiting your performance. In the end, we can only ignore the discomfort for so long before the body takes control and slows us down. For slower athletes, think of your race effort as series of stair steps. Push yourself a little bit harder as you enter a new leg of the race. At the end, you should be pushing yourself just as hard (according to HR) as the top athletes. If you've utilized your energy properly, you'll be able to do this and feel strong doing so. 
 
 If you find yourself petering out during the course of the 10k run, you completed the first 2 legs too hard. But, if you feel strong during all three legs and find that you can actually speed up the second half of the run, then congratulations! You've meted out your energy successfully and my guess is that the race result will be one of which you can be proud. 
 
Final Word on Sprint Races 
Sprint races can be a fun diversion from the regular routine of racing. For those athletes who can complete an Olympic distance race in less than 2.5 hours, the strategy is simple. Go as hard as you can at an effort you can hold for 60-75 minutes. In terms of HR, this translates to the 84-92% range for the swim and bike legs, and the beginning of the run leg. As the run progresses, if you have meted out your effort wisely, you can bump your HR into the 90-96% range – or similar to fresh 5k effort. Once your HR is consistently above 90%, you've got about 15 minutes in your tank before your body shuts you down, so best to save that level of effort for the majority of the run. Jack your HR too soon and you'll be slowing down instead 
of speeding up for the finish. 
 
If you think you will be finishing a sprint race in more than 75 minutes, you have to be more careful with your level of effort. You can hold your HR at 84-92% at a consistent speed and level of effort for about an hour. It would be best to settle into a pace at 76-86% for the swim – after the initial sprint from the gun – and then bring your HR up into the 84-92% range for the bike leg. Settle into a solid yet sustainable pace. Get off the bike and keep your HR under control for the first half or 2 miles of the run (for a 5k). At that point, if you're feeling strong, push harder and bring your HR up into the 90-96% range all the way through the finish. 

Happy Training, 
Coach Nate

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140.6 ironman race strategy

7/5/2015

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More than any other triathlon distance, the Ironman is all about patience. World-class athletes have been brought to their knees – literally – because their bodies have cried, “No more!” and shut down. Some athletes positive split the bike and run legs, meaning their marathon run is slower than their split for 112 miles of biking. This is another sign of gross overestimation of an athlete's talent and capabilities, or inadequate fueling and hydration.  Or both. If your run split is anywhere near your bike split, then you swam and biked too hard. The best way to think about racing an Ironman is to think of what a realistic run split is if you're having a solid race. Don't even think of your swim or bike splits when contemplating this. Based on your training and the goal of having a solid race, what sort of marathon split would you be happy with? Plain and simple. Once you've answered this question, then your goal should be to race the swim and bike in such a way that sets you up to achieve your marathon goal. If you've set a realistic run goal and you don't achieve it, you raced too hard during the first 2 legs. So, what to do. . . 
 
The Swim Leg
The swim leg of an Ironman race can be looked at as an extended warm up. After swimming 2.4 miles, you may feel a little stiff, but you should definitely feel fresh, all things considered. The goal should be to draft as much as possible, avoid the washing machine (as this can strip you of much-needed energy) and conserve as much energy as you can for the bike and run. It is better to swim a few minutes slower and get out of the water thinking, “That was easy!” rather than to push yourself to a PR swim split and possible sabotage the remainder of your race. 
 
That being said, your HR should fall well below 78% during the swim. The top Ironman performers always look nice and relaxed during the swim leg, like they are out for an easy splash in the ocean (or lake). They don't care what place they are out of the water, only about what their place is at the finish line. Keep your HR below 70% for the entire swim. If you are swimming on someone's feet and your level of effort is below 70% that is fine too. The goal is to swim reasonably well, not set the world on fire, and conserve as much energy as you can for the rest of the race. It's going to be a long day! 
 
As you exit the swim and jog to your bike, be sure to drink some fluids on your way. You've been swimming for the better part of 1-2 hours and, aside from any seawater or lake water you inadvertently consumed – you have not taken in any fluids. You have been sweating, however, so you're on your way to dehydration if you're not careful. Drink some fluids, get changed into your bike gear and head on out to the highway. 
 
The Bike Leg
Once on your bike, your body will take awhile to reach stasis. After being in a prone position for 1-2 hours and using primarily your arms to propel your body, you are now in a more vertical position and are using your legs to do the pumping. A lot of blood is getting shifted around in a short period of time. Give yourself time to settle down and settle into a comfortable pace. Hold off drinking and eating anything for the first 15-20 minutes. 

You should settle into a pace that is between 60-78% for the ride, the majority of which should be spent below 70%. I know, I know. . .You're thinking that sounds too easy, that you'll be out for a slow, easy ride and destroy your chances to hit a PR. This is not the case. Mark Allen, whom I consider the best triathlete of all time and the most-feared Ironman athlete, normally kept his HR between 120-140 beats per minute for the entire bike leg. His aerobic zone topped out at 155 beats per minute, so the above-mentioned zone was well below 78% for him. The only time I saw him actually go above this zone was the year that Thomas Hellriegel blew the bike course record away. Mark and other athletes had a tough decision to make – go with Thomas or not. Several of them did while others tried and blew up. On the run, the rest of the athletes blew up too. 
 
When Mark began the run, it looked truly painful! Gone was the fluid, gliding stride. He eventually loosened up, picked up his pace and won the race, but he also told me he was second-guessing his strategy to push the bike extra hard for the first half of the run. That's a long time to second-guess yourself! Best not to put yourself in that position. 

So, back to strategy. You should be spinning at 90-100rpm on flat sections and 85+rpm on any climbing. The pedaling should feel “soft”, like you are not applying much pressure to turn the pedals. You can hold your HR at, say, 70% and grind it out. While your HR is where it should be, the added tension in the legs will kill you for the run. Better to hold your HR at 70% by picking an easier gear and spinning higher RPMs. Your goal should be to negative split your bike leg. If you find yourself having to back off the pace around mile 70-80, you completed the first half too strong. It is best to hit the halfway mark afraid that you have been taking it too easy rather than questioning if you've gone out too hard. 
 
When – not if – you have to relieve yourself, you have two options. First, you can learn to pee on the fly (while still biking), or you can pull off the side of the road and dismount. There is nothing wrong with stopping to pee. Your pride will not be shattered, your race will not be blown. Always remember that the races lasts a minimum of 8 hours for the top pros and as many as 17 hours for the final finishers. There is plenty of room for patience and for getting off your bike to pee a couple of times. 
 
In the last few miles, switch into one easier gear than normal and spin a little higher RPMs. This will help loosen the legs up a little bit and give them a quick break before the most important part of the race – the run. 
 
The Run Leg 
The bike-to-run transition should be a time for you to take inventory. How are you feeling? Take in some extra fluids and nutrition if you skimped in the latter stages of the bike leg. Stretch out stiff and tight muscles. Make a final pit stop in the Port-a-John, even if it feels like you don't have to go. Get centered and focused on the marathon before heading out on your feet. 
 
No matter how poorly you might feel at the finish of the bike leg, chances are you will feel somewhat rejuvenated when you begin the run. It's probably equal parts the euphoria of beginning the final leg of the race among the throngs of spectators and the fact that you are using your major muscle groups in an entirely different way than you did during the past two legs of the race. Believe it or not, there still exists the danger of beginning the run too fast. 

Give yourself time to find your rhythm. Your leg muscles will be somewhat tight and will take awhile to loosen up and lengthen out. Keep your HR below 70% the first couple of miles until you know you're good to go. If there are some hills in the first several miles, slow your pace down or even walk up them (depending on their length and steepness) so you don't jack your HR up too high. At this point you have to remember that you still have in excess of 3 hours to race!! And, with many hours of racing already under your belt, any push into the anaerobic arena can prove devastating to the most crucial leg of the race as well as your overall performance. 
 
The goal should be to either even split or negative split the run leg. Your HR should fall within the 65-78% range for the first 20 miles, if not longer. Find a pace that feels almost too easy. If, during the first 13 miles, you keep asking yourself if you're going too easy, if you should speed up, don't! You have chosen the perfect pace for the first half of the run. If at around 13 miles you feel like your tank is still mostly full, then gradually pick your pace up, but keep your HR below 78%. You can bleed a full tank empty in no time this late in the race. 
 
If after picking up the pace you are still feeling strong at around mile 20, then you can safely bump your effort above 78%. Take each mile as it comes, do a quick inventory of how you're feeling. If you're feeling the “finish line surge”, then pick it up some more. If you're wondering whether or not you can hold your pace/effort for the remainder of the race, then hold steady or slightly back off. If you're wondering if you can hold your pace/effort for another mile, then definitely back off for the next mile and reassess how you're feeling at that point. 
 
When you cross the finish line, hopefully you've enjoyed your experience. There will be plenty of peaks and valleys in terms of how you're feeling – no matter how good your overall race goes. The goal should be to ride the peaks as long as you can and to push through the valleys. They will pass! While setting a PR is nice, time is truly inconsequential. Too many factors – temperature, choppy water, wind, flat tires, climate, etc. - affect your overall race time, and the effects are magnified greatly at an ultra-race such as an Ironman. If you've raced hard and smart, then you should be both happy and satisfied with your results. 
 
Summary 
How hard you race is dependent on the distance of the race as well as how long you will be out there on the course. If you respect your body, listen to it and take care of it, it will respond quite well to your demands. However, if you ignore its signs, and try to abuse it and push it pasts its limits, it will shut you down and sometimes take you out. 

Best to race smart so you can enjoy a strong, solid performance.

Happy Training, 
Coach Nate

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