​1. Why Mobility Matters
 
Mobility refers to the ability to move freely and easily. It encompasses flexibility, strength, and balance. Good mobility allows you to perform daily activities with ease, reduces the risk of injuries, and contributes to better posture and overall physical function.
 
Reduced mobility, on the other hand, can lead to stiffness, pain, and a decreased range of motion. It can also increase the risk of falls and limit your ability to engage in physical activities you enjoy. It is often the first step on a slippery slope to further inactivity and its consequences.
 
The importance of body movement cannot be overstated for both executives and athletes alike. Here are some key reasons why:
 
For Sedentary Executives
 
1. Reduced risk of chronic diseases: Regular movement and physical activity can help prevent obesity, hypertension, cardiovascular disease, and other chronic conditions. Excessive sitting, now common in modern life, is linked to many of these diseases.
 
2. Improved mental health: Daily movement, even light to moderate activity, has been proven to drastically improve memory, mental clarity, and emotional regulation. It can help combat depression and anxiety.
 
3. Better posture and balance: Good posture, which is maintained through regular movement, is important for balance and reduces the risk of injuries. It also helps maintain correct form during exercise.
 
4. Increased productivity: Movement and good posture can improve productivity at work. Standing desks, regular breaks to stand and stretch, and walking meetings can all help combat the negative effects of prolonged sitting.
 
For Executive Athletes
 
1. Enhanced performance: Proper movement patterns and techniques are crucial for athletes to perform at their best and gain a competitive edge.
 
2. Injury prevention: Athletes exposed to rapid movements need a high level of dynamic joint stability and control of whole body movement to decrease the risk of injuries. Incorporating proper movement patterns into training is key.
 
3. Mental well-being: Despite the pressures they face, athletes can benefit from the mental health boosts of exercise by including light to moderate conditioning sessions in their training plans. This can help with emotional regulation and memory.
 
In summary, regardless of athletic status, prioritizing regular movement through exercise, stretching, postural habits, and even daily activities can have far-reaching benefits for physical health, mental well-being, and overall quality of life. For athletes, optimizing movement is additionally crucial for performance and injury prevention.

2. How to Self-Assess Your Mobility
 
Here are some simple tests you can do at home to assess your body movement and mobility:

If you are wanting to have a more in depth look at mobility and movement it’s always recommended to consult with a professional for a Functional Movement Screening (FMS) or an Athletic Ability Assessment (AAA), both of which can be done at our partner Costa.

• The Functional Movement Screen (FMS)

 
The FMS is a popular screening tool used to assess fundamental movement patterns that underlie both sport performance and injury risk. It evaluates basic movements like squatting, lunging, stepping, and reaching. Whilst the FMS provides valuable insights, some practitioners feel it may not adequately assess the more demanding movement abilities required in sports. That's where the AAA comes in. 

• The Athletic Ability Assessment (AAA)

 
The AAA is a movement assessment protocol designed specifically for athletes. It evaluates an athlete's movement competency under load and greater levels of complexity compared to the FMS. Each exercise is scored on components like trunk control, range of motion, and lower body alignment. A score of 1-3 is given for each component, with a maximum score of 9 per exercise in sequential order: 1. Prone hold, 2. Side holds, 3. Overhead squat, 4. Single leg squats, 5. Walking lunge, 6. Hops, 7. Bounds, 8. Press-ups, 9. Chin-ups
 
3. Improving Your Mobility
 
If you identify areas where your mobility is limited, there are several things you can do to improve it:

• Stretch regularly: Incorporate stretching into your daily routine to improve flexibility and range of motion.
• Practice yoga or Pilates: These low-impact exercises focus on improving flexibility, strength, and balance.
• Stay active: Regular physical activity helps maintain muscle strength and joint mobility.
• Use foam rollers or massage balls: These tools can help release muscle tension and improve circulation.
• More about this in next week’s blog post

 
Conclusion
 
Self-assessing your body movement and mobility is a simple yet important step in maintaining overall health and well-being as an executive, as much as an athlete. By identifying areas where your mobility may be limited, you can take proactive steps to improve it through stretching, exercise, and other techniques. Remember, good mobility is key to staying active, independent, and enjoying a high quality of life. By identifying movement dysfunctions and asymmetries, targeted training programs can optimize everybody’s functional capacity, performance, and resilience over time.
 
Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:
You can often work on muscle stretching and joint mobility as individual exercises to alleviate the immediate discomfort of impeded mobility, but sometimes the cause can be found in an underlying skeleton imbalance or blockage. That is why I recommend physical therapists which are also chiropractors, like Sarah Monhaghan at Costa Health, as she can look deeper to resolve the original cause of the restriction for longer term resolution.
 
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A Comprehensive Guide from the Boardroom to the Starting Line.
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Preparing for a triathlon isn't just about the hard work and miles logged before the big day; it also involves meticulous planning and organization to ensure peak performance. Whether you’re already an athlete or gearing up for your first race, this guide will help you navigate the crucial final stages of preparation. Coach Glenn and Tim put their 25+ joint years of experience together so you don't have to make the same mistakes they made.

1. Months Out: Long-term Preparation

Depending on the length of the race (sprint, Olympic, half or T100 or Ironman distance) and the placed importance in your racing calendar (A, B or C race), the planning could start a year in advance. Not only do you need to consider location and travel, but also how it impacts the rest of your season and the time needed to prepare. Check the anticipated course conditions, temperature, humidity, ascent on bike and run, type of swim course, to make sure you can execute the particulars or can train towards the specific requirements.

If it is an international trip, make sure to discuss this with your family. You can turn a resented solo-endeavor into a family oriented “tri-cation”, where you combine your race with a family holiday in an exotic destination, and where some relax time for all is added. Consider that you’ll need some time before the race to acclimate, but it’s also preferable that you allow some time after the race to enjoy your time off, stress-free, with your family and/or supporters.

As soon as you have registered for your race, it is best to book your travel and accommodation immediately, and it’s ideal to do research and choose a hotel or Airbnb close to the race finish line.  

For international races in different time zones, aim to arrive early (one day per hour time zone difference), or as close to that timeframe as possible, work and holiday permitting.

2. 7-10 Days Out: Tapering and Race Visualization

Depending on your age and length of the race you should begin your taper 7-to-10 days before the event. Gradually reduce volume, but keep the short bursts of intensity in race pace to preserve muscle responsiveness and avoid a detraining effect.

Adjust your diet to decrease caloric intake proportionally as your training volume decreases to avoid unwanted weight gain. Maintain a high level of hydration of 2-to-3 liters per day.  If you are travelling into a hot area, you might include some heat training protocols in advance, to adjust your body to the expected local temperature.

Now is the time to start reading and memorizing the specifics of the swim, bike and run course. Check out where the course ascents and what impact it will have on your power distribution across the course. Do you need a wet suit or swim skin? Is it a mass start or rolling start? Do you need specific clothing to address the weather (layering)? The more you can mentally prepare for the unknown, the less stress you will face on race day.
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IMPORTANT: Before you travel, make sure to lay out all your gear, per race segment, from pre-swim, swim, T1, bike, T2, run to ensure you have everything packed. There may be some items, like goggles, CO2 cartridges, spare tires, race suit that you may want to pack in doubles/redundantly. Do not try anything new on race day, anything you buy on site is a liability.

3. 3 Days Out: Race Preparation

By now, hopefully you are on-site and can check in to get your bib number and stickers to prepare your race gear. It is a mentally satisfying experience knowing that you have arrived and are cleared for the race. The real triathlon is about growth through the training journey and the race is the celebratory cherry on the cake. As from the registration process, you should be focused on enjoying the rewards of your hard work and taking it all in.

Ideally you can also get a short swim, bike and run in to keep the muscles loose and active. Target some key course elements so you can visualize them and avoid stress and confusion on race day.

• SWIM: If you can, go for the event-organized orientation swim. The key here is not to swim the full course, but to focus on the start and finish, and perhaps, the key turning points. Based on your swim comfort level, consider where to turn short or wide. As you may expect people clog together and create bottlenecks around the buoys. If you want comfort, turn wide. As part of your prep, try to identify key markers to facilitate sighting. It is easier to aim for a big building than for a small buoy. Don’t forget that you can sight in many ways:
  • Landmarks ahead of you
  • The shoreline next to you
  • Buoys on course
  • Sand lines or markers on the lake or ocean floor
  • And of course, other athletes on course during race day

 

• BIKE: Limit your bike to 30-45 minutes and focus on the first and last 5-10kms of the course. Get to know the initial exit of T1, as you may be a bit dizzy after the swim and don’t want to get confused. Also, at the end of the course, check out as of when you can start reducing power, increase your RPMs to flush out the lactate from your legs, and as of where you could take your feet out of your shoes, if you choose to do so. If you have the time, take the car and ride the course completely the day or two before, or 1 loop of the course, to familiarize yourself with the turns, key points and ascents and descents.

 

• RUN: This can be just running back and forth to the registration, the orientation swim or running the course track to see the exit from T2 or the entry to the finish line.  (You don’t want to miss that one 😊.)

​Don’t forget to agree with your supporters about where they can best see you and where you can expect them at T1, T2, on the course and where you will meet them after the race.

4. 2 Days Out: Packing and Carb-Loading


Lay out all your gear out by Phase: Swim, T1, Bike, T2, Run, and post-finish. Use visualization to mentally rehearse each stage, ensuring that you pack all necessary items, including spares like goggles, tires, and race suits. (View Checklist)
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Start carb-loading 36-hours prior to the event, to maximize glycogen stores. Opt for easily digestible carbs and familiar foods that have proven successful in your training. As you have not worked out a lot in recent days, it is not the volume that counts but “what” you eat. Replenishing your glycogen stores in your muscles and liver will give you the optimal tank of energy for your race. Keep refilling it up to the start of the race.
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5. 1 Day Out: Transition Area Setup:  Visualize – Visualize – Visualize!

Perform a final equipment check while in the transition area. Go through the motions of opening your bag and thinking about putting on every piece of equipment and/or nutrition that you need and are going to touch. This is an essential last check to see if everything you ultimately need is in there. ​

Conclusion

By organizing your preparations into these strategic phases, you will ensure that less is left to luck. Remember, the key to a successful race day is as much in the details of preparation as it is in the physical training. Equip yourself with a clear plan, focus on execution, and embrace the challenge ahead with positivity and preparedness. Good luck!

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACHES GLENN AND TIM:

• Place an energy gel in your transition bag. As you are running from your bag to your bike or out of transition 2, you have a bit of time to have a quick energy boost before hitting the bike or run course.

• Uncomfortable topic and an often neglected one, is the stress on your GI. Typically, there are 2,500 people and only 10-20 toilets (and most of them don’t have toilet paper). Try to go to the restroom before going to the transition zone, but for safety, bring an extra roll of toilet paper with you, to avoid a mess – and kindly leave it behind for the others.
• Great TriDot podcast EP227: 9 steps to Get Ready for Race Day

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A Deep Dive into the Latest in Endurance Training ​

20%Below are a few of the key philosophies dominating the field today:

1. Training Periodization

Periodization remains a cornerstone of endurance training, involving the systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressively cycling through different phases of training intensity, volume, and type of exercise. This method helps prevent overtraining and promotes peak performance at the right time. Advances in this area include more sophisticated models like block periodization and undulating periodization, which allow for greater flexibility and adaptation to the athlete's responses.

The latest insights from big data focus on speed and strength first, during the development phase, and then building endurance in the competition phase. The logic is: it’s easier to build endurance while maintaining speed, than vice versa. You want to avoid long endurance sessions for as long as possible because they stress the body more and are more prone to injury. Also, logically, the faster you become in the development phase, the less endurance you will need on race day. Based on your speed, you can calculate backwards from race day how much endurance you will need. Finally, the AI powered platforms provide different endurance building periods for each sport individually, instead of a more old-school approach of all-or-nothing.

2. Polarized Training

Polarized training has gained significant traction among endurance coaches and athletes. This approach divides training intensity into distinct zones: a large volume of low-intensity training (around 70-80% of total training time in zone 2) and a smaller proportion of high-intensity workouts (around 20-30% in zone 4), with very little training at moderate intensity  (zone 3). This model is based on research suggesting that such a distribution can optimize performance improvements while minimizing overtraining and injury risk.

The issue with the middle-of-the road, zone 3, training is that it has all the downsides of zone 4 stressors (lactate buildup), without the strength benefits, and it is not providing more aerobic benefits than zone 2. Hence, training needs to focus either on building strength and speed (zone 4) or aerobic capacity (zone 2), which will translate into an increase in engine effectiveness (zone 3) on race day. Why this is important and how it is linked to your lactate curve is explained in this video.

3. High-Intensity Interval Training (HIIT)

Although not new, HIIT has been revalidated as a highly efficient training method for improving cardiovascular fitness, endurance, and performance in a shorter timeframe. HIIT involves short bursts of intense activity, followed by periods of rest or low-intensity exercise. This method is particularly appealing to executive athletes, who often have limited time for training. It maximizes health and performance benefits within a condensed training session, challenging the notion that high volume training is the only path to endurance success.

Besides the anaerobic and strength benefits, building HITT into your swimming, cycling and running routine intervals finetunes the neuromuscular alignment of muscles firing together as one (motor) unit, which increases efficiency at peak performance.

4. Mindfulness and Mental Training

The psychological aspect of endurance sports is receiving more attention than ever. Techniques such as visualization, mindfulness, and mental resilience training are becoming integral parts of coaching. These practices help athletes manage stress, improve focus, and maintain motivation over the long haul of preparation and competition. Recognizing the mental challenges of endurance sports, contemporary coaching addresses the athlete's mind as a muscle that requires training and recovery.

Visualization has shown amazing results in optimizing technical prowess and unconsciousness execution. Levering the power of mirror neurons, where people trigger similar emotional and physical responses from others, you can actually trigger the same response while either looking in the mirror or imagining the perfect execution. Like a computer simulation, you can repeat those memories many more times and much faster than executing them in real-life, but it turns out they are almost as effective.

5. Data-Driven and Technology-Enhanced Training

With the advent of wearable technology and advanced analytics, training is more data-driven than ever. Coaches and athletes can monitor a vast array of metrics in real-time, from heart rate variability to power output and sleep quality, real-time sweat monitoring and ingestible core temperature sensors. This information allows for highly personalized training plans that can adapt dynamically to the athlete's current state, optimizing both performance and recovery.

The evolution of coaching in endurance sports can be broadly segmented into four main eras. Each era reflects shifts in the understanding of human physiology, advances in technology, and changes in coaching philosophy. These changes have significantly influenced training methodologies, the key performance indicators (KPIs) and the overall approach to athlete development. This progression parallels the transformative industrial revolutions and how they have reshaped society with groundbreaking changes in the way we live and work.

Coaches started to integrate interval training, tempo runs, and periodization into their athletes' routines. Alongside volume, intensity started to gain importance. The focus shifted to training smarter, not harder. Heart rate monitors became a tool for managing training intensity, and performance began to be measured in more nuanced ways, including improvements in specific physiological markers such as VO2 max and lactate threshold, Training Impulse (TRIMP, 1991) or Total Stress Score

GPS watches, power meters (especially for cycling in triathlons), and advanced software for data analysis in sports. Iike TrainingPeaks, became prevalent. Training became highly individualized, with a focus on optimizing performance through detailed analysis of every aspect of an athlete's physiology and training regimen, including a higher awareness of the importance of recovery. “You can’t manage, what you can’t measure” lead to a significant focus on capturing and analyzing data to understand historical progress. ​

Current training programs are highly personalized, with adaptive algorithms that can adjust based on the athlete's ongoing performance, health data, and even psychological state,  not only used to analyze the past, but also to predict the future with Optimized Training™. Wearable biometric sensors and AI-driven training platforms are at the forefront, offering immersive training environments and sophisticated performance analytics, allowing for an unprecedented level of personalization and optimization.
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In each coaching era, as in each industrial revolution, we observe a profound transformation in methodologies, tools, and philosophies. For the executive athlete, these advancements offer a roadmap to achieving peak performance, paralleling their own journey of continuous improvement and innovation in the professional sphere. The evolution of coaching, from its rudimentary beginnings to its current sophisticated form, reflects not just the progress in sports science and technology, but also the changing landscape of industry and society at large.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIP COACH GLENN:
Initially, the value of the coach was their personal and anecdotal experience driving their ability to enhance the athlete’s performance. Over time, the use of data started undermining this experience and the capability to master the athlete’s data became more important. The new revolution does both: bringing back the value of the coach by leveraging the power of AI. This allows the coach to focus again on the athlete and share the strategic, psychological, and emotional support that ambitious athletes require and that old school systems do not cover.

So, when selecting a coach, make sure to ask  how they are implementing the latest technologies to optimize your training while reducing the risk of injuries by “doing the right training right”
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​BONUS CONTENT:

How does alcohol impact you mentally and physically?

For executives, the downsides of alcohol consumption extend beyond its immediate effects on mental health and decision-making abilities. Excessive drinking can lead to depression, anxiety and mood swings resulting in absenteeism, decreased productivity, and strained interpersonal relationships in the workplace. Longer term, this might lead to impaired cognitive and decision-making abilities. Moreover, the stigma associated with alcohol misuse in professional settings can damage one's reputation and hinder career progression.
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Endurance athletes face unique challenges when it comes to alcohol consumption. Not only does alcohol impair physical performance and recovery, but it can also interfere with training regimens and race preparation in several ways. Firstly, alcohol is a diuretic, leading to dehydration, which is particularly detrimental for athletes who need to maintain optimal hydration levels for peak performance. Furthermore, alcohol impairs muscle recovery and repair, inhibiting the body's ability to recover from intense training sessions and increasing the risk of injury. Additionally, alcohol disrupts sleep patterns, which are crucial for athletic recovery and performance.

As if this is not enough, what are the underlying physiological effects?

Alcohol consumption affects various organs and systems in the body, leading to both short-term and long-term health consequences. Understanding how alcohol impacts your health is essential for making informed decisions about drinking habits and promoting overall well-being.

• Brain: Alcohol acts as a depressant on the central nervous system, slowing down brain function and impairing cognitive abilities such as judgment, coordination, and reaction time. This can result in decreased inhibitions, poor decision-making, and increased risk-taking behavior. On the long term, it leads to structural and functional changes in the brain, with the increased risk of developing neurological disorders such as dementia.

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• Liver: The liver is responsible for metabolizing alcohol, but excessive drinking can overwhelm its capacity, leading to inflammation and damage. Short-term effects may include liver inflammation (alcoholic hepatitis) and fatty liver, which can progress to more severe conditions such as alcoholic cirrhosis over time.

 

• Heart: While moderate alcohol consumption may have some cardiovascular benefits, excessive drinking can lead to high blood pressure, irregular heart rhythms, and an increased risk of heart disease and stroke. Longer term it may result in cardiovascular diseases such as hypertension, cardiomyopathy (disease of the heart muscle), arrhythmias (irregular heartbeats), and increased susceptibility to heart attacks and strokes.

 

• Stomach and Digestive System: Alcohol irritates the lining of the stomach and can increase stomach acid production, leading to inflammation, nausea, vomiting, and gastritis. It can also impair nutrient absorption, particularly of vitamins and minerals essential for overall health. Over time this can lead to gastritis, pancreatitis (inflammation of the pancreas), and gastrointestinal bleeding. These conditions can cause severe abdominal pain, digestive disturbances, and malnutrition.

 

• Kidneys: Alcohol is a diuretic, meaning it increases urine production and can lead to dehydration. This can disrupt electrolyte balance, potentially leading to electrolyte imbalances and kidney dysfunction.

 

• Immune System Suppression: Excessive alcohol consumption weakens the immune system, making individuals more susceptible to infections, illnesses, and autoimmune disorders. Chronic alcohol abuse can impair the body's ability to fight off pathogens and recover from illness or injury.

What are the tips and tricks to start your way to a more sober life?

Together with coach @adammeyhew at A-game consultancy, we share some tips and tricks to help you adopt a more sober life-style.

• Activate Social Support: Living a sober life, whether as an executive or an endurance athlete, requires support from friends, family, and professionals. Sharing your choice to reduce or eliminate alcohol, will make it easier as people will not put that much pressure on you. Dry January or February are already quite ingrained, but what about dry 2024?

 

• Find Alternatives: Instead of turning to alcohol in times of stress or celebration, explore healthier coping mechanisms such as exercise, meditation, or hobbies. Further, the market has picked up on the new alcohol-free tendency with more and more zero alcohol alternatives: beer, wine, rum, gin, … Try out a few options to see what fits you best.

 

• Set Clear Goals:  Whether it's excelling in your career or achieving athletic milestones, setting clear goals can provide motivation and direction in your journey towards sobriety. On the one hand, setting a smaller goal, makes it easier to start and turn into a longer term – “forever” makes it hard to start. Give yourself the time to get used to the idea with a 6 month challenge. On the other hand setting a big public sporty goal, makes it easier for others to understand and reduce the social pressure. "I am not drinking for my marathon or Ironman", will reduce the pressure to drink.

 

• Prioritize Self-Care: Self-care is essential for maintaining sobriety and overall well-being. Prioritize adequate sleep, nutritious eating habits, and regular exercise to support your mental and physical health. Remember that taking care of yourself is not selfish; it's necessary for long-term success and happiness.

 

• Avoid temptation: If you are serious it might be a good idea to get rid of alcohol out of your house. Give it to a friend or a client. Out of sight out of mind. Avoid pubs and bars for a few weeks. If you wanted to lose weight you wouldn’t be hanging out in McDonald's.

Conclusion:

Alcohol consumption can have significant negative effects on both mental and physical abilities, making it particularly detrimental for executives and endurance athletes striving for high performance. By recognizing the downsides of alcohol use and adopting healthier lifestyle choices, individuals can consciously decide their road towards a more sober life filled with success, vitality, and fulfillment.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIP COACH GLENN

• Social pressure is hard to overcome, especially parties with friends you used to drink with. One of my favorite tricks is to tip the waiter and ask him to serve you club soda as a gin and tonic. This will get most people of your back in and you can still hit the road the day after. For more info on the impact of alcohol and athletic performance I recommend this TriDot podcast with Dr. Christa Austin and Bill Schufeldt.