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Speaker Triathlon Coach Motivator Strength Coach

Triathletes, Here to Help You Out in 2016 – Vlog #12

Learning to Hurt during your workouts can be tough. Here is my Vlog about it, and trying to figure it out myself!

 

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Fitness Expert in WebMD – March 2016 Issue

In the WebMD March 2016 issue, I am asked about DOMS and how to recover from it! Check it out HERE, or click the photo to download it via your iPad TODAY!

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Triathlon Strength Coach

Do YOU Have Your Own 2016 Ironman Script?

The last few weeks, I have been talking to you all about the mental training of being a triathlete. We always work on our swim, bike, run, and even get some lifting in (you better ;)).

A year ago, I had a Sport Psychologist, Lynn McDonald, come out and talk with my athletes as I was getting them prepared for their 2015 Triathlon Season. Lynn and I chatted about how we can help the triathletes as they prepare for their season.

Lynn asked me to write down my Ironman Triathlon script. I asked him what he meant. He said to write out everything that I planned on doing, and the feelings that I was having from the night before to the morning of my race and then all throughout the race. I thought, Dang, that’s going to be a lot, BUT as I started writing, it came very naturally to me, as this wasn’t my first rodeo.

So, here you go: My personal Ironman Triathlon script from 2015. I plan to write a script for 70.3 Ironman Galveston, and Ironman Texas. Click the photo below and check it out!

Click HERE for Script!

 

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Strength Training & The Triathlete: Base Phase

For the month of March, I will be putting together blogs about “Strength Training for Triathletes.”  Two weeks ago, we chatted about periodization. Last week, we chatted about  “How Often a Triathlete Should Lift Weights?”  Today, let’s chat about  “Strength Training for Triathletes in the Base Phase.”

If you look back to last week’s blog, you will learn a little bit about my thinking behind Strength Training and how often you should do it during certain parts of the year, and I am talking about your “Race Year,” not January to December.

Here is my thinking behind Strength Training for Triathletes in the Base Phase:

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  • In the base phase of the triathlon world, we are building your aerobic development. Also known as getting time in the pool, the saddle, and on the road/trails.
  • In the base phase of the strength world FOR triathletes, we are building the “other side” of your muscles that are weak. For example, as triathletes, we tend to have stronger quads, shoulders, etc., but let’s work on that posterior chain such as your hamstrings, lower back, glutes (I bet they are not firing! HA!), traps, and latissimus dorsi. We want to work on the antagonist muscles that are not being worked on your swim, bike, and run. Utilizing Basic Strength in the Base Phase for Triathletes will last for about 4 – 6 weeks.
  • During the “Base Phase” of Triathlons, we also want to start lifting and attempting some max strength or hypertrophy. Since a lot of triathletes are not used to 1 rep max attempts, I will usually have athletes knock out 3 rep or 10 rep attempts. This Max Strength and Hypertrophy work will last for about 4 – 6 weeks. Endurance athletes will not go as hard on these attempts due to having to swim, bike, and run, and I don’t want you all to be sore going into a long run or bike.
  • So, what are we looking to do for Base Phase/Basic Strength for Triathletes will last for about 2 – 4 months. We are looking at 3x a week of lifting BUT this is the breakdown of those 3 days a week:
    • 2 days a week: Get in the gym. GET UNDER A BAR!
    • 1 day a week: Do a body weight workout such as a HIT. Click HERE for some GREAT ideas!

I know this may seem like a lot BUT let’s look at it this way:

  1. Get to the gym 2x a week and get under the bar.
  2. If you are NEW to weights, then stay in the “Basic Phase” for 6 weeks.
  3. Attempt some 3 rep testing or 10 rep testing.
  4. 10 – 12 weeks of this training while you are doing your “Base Training for Triathlete.”
  5. If you have any questions, ASK ME!!!

 

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Speaker Triathlon Coach Motivator Strength Coach

Triathletes, Here to Help You Out in 2016 – Vlog #11

Today, I talk to you about being a Champion. You truly have to find what drives you and your passion to be an Ironman Triathlete, a Mom, a Grandparent, a Runner, a Swimmer, or a Cyclist. Find it WITHIN.

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