Buying and setting up the right bike, in the right way: A Comprehensive Guide Buying and setting up your bike correctly is crucial for comfort, efficiency, and injury prevention. Whether you ride a road bike or a triathlon bike, following these steps will help you achieve a better fit. Here’s a step-by-step guide inspired by professional bike mechanics and bike fitters. Purchasing Bike and Shoes Some elements of your bike can’t just easily be adjusted. These are things you need to consider when you purchase your bike:
Most brands have clear guidelines for sizing based on average body types. If you are in the middle of those categories, there should be not much to worry about. However, if you tend to cross different size patterns, you might want to try them out before purchasing, if possible. One option could be to rent for a day. Also, the frame size depends on the type of rider you are, whether you are looking for comfort or competitiveness. Although bikes are considered key, the shoe size and width are critical for defining your comfort too. People with wider feet, often struggle with pain over longer races, this leads to loss of pedal efficiency or a more difficult transition to running. Draw your foot length and width on a piece of cardboard and compare it with your insole. If there is a significant difference (5-7mm), you might want to consider a change in size or brand. DIY Setup When buying a new bike, we always recommend asking for a basic manual setup by the bike store mechanic, this is for ease of use and the ability to comfortably bike immediately. How you go from there is up to you, your budget and whether you are a competitive age grouper, or just enjoy the rides and the sport. If you buy your bike online, or want to keep finetuning your setup, below are initial DIY guidelines you can start with, but also consider a professional bike fitting for optimal performance. There is a logic to the madness of bike fitting: from the feet to the knees, hip, shoulders and grip, setting up the cleats, saddle and handlebars.
Saddle: The saddle might be the most important part of your comfort on the bike as it carries your weight, affecting the split to your handlebars and driving your pedals. IF your saddle is too high, your hips will rock as you pedal. If the saddle is too low, you put extra pressure on your thigh muscles and create less efficient propulsion.
Aerobars: For triathletes the aerobars might be more important than the handlebars. Don’t forget that for triathletes the position is slightly less aero and aggressive than for pure time trial performance. This extra comfort improves the transition to running. It is up to the athlete to determine the right mix of aero and comfort for optimal total performance.
Remember that if you are adding setup aerobars on a road bike, your saddle height and setback might have to be adjusted to be comfortable. Ideally, the angle between your shoulders and upper arm should be 85-90 degrees (maximum 2cm behind the elbows) when resting your elbows in the aerobar pads. Note that the setup of handlebars and aero bars can significantly depend on your core strength, allowing you to have a more competitive position. Professional setup Of course it is always better to have a professional setup your bike, but this can set you back a few hundred euros or dollars. There are a lot of options, so we will give you some guidance below:
Conclusion Setting up your bike at home can be a rewarding process that enhances your cycling experience. While professional bike fitting is always recommended for precision, following these steps can get you started on the right track. Remember, the key is to make small adjustments and listen to your body’s feedback. For more in-depth tips and personalized advice, don't hesitate to consult with your coach or a professional bike fitter. 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:
When starting to compete in sprint and olympic distance triathlons, a basic setup of your road bike by the mechanic at the bike store might be the right way to go. The time on the bike is shorter and does not involve aerobars. However, as soon as you evolve to half and full distance triathlons, I highly recommend a professional fitting. The expense is worth it and will make your life so much more comfortable, not only on the bike in training and racing, but also off the bike and into the run. Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! How to Qualify for the Ironman World Championship The Ironman World Championship is held in Kona, Hawaii, and more recently, Nice, France. It is the ultimate goal for triathletes worldwide. But just as Rome was not built in a day, nor is qualifying an easy feat. Luckily, you don’t have to build Rome if all roads lead to it. Equally so, there are several ways to reach your objective depending on your athletic performance, persistence, luck, wallet and many others. Here are the top 10 ways you can qualify for this prestigious event, along with additional details to help you on your journey and some bonus options as well: 1. Standard Age Group Qualification Let’s start with the most difficult one and best known. Age group triathletes can compete in any of the full-distance Ironman races globally, where slots are allocated based on the number of participants in each age group, by gender. Only the top finishers in their respective categories earn the coveted slots. There are currently 42 races on the agenda for 2025, but that is continuously updated. It’s good to know that some races have more slots than others, and other races are less competitive than others due to location or season. Also, if you are just outside of the scope of the winners, stay tuned for the roll-down because depending on the time in the season, the people who won might already have a slot. And that means, the slot goes to the next in line – IMPORTANT: you must be present at the ceremony to accept a roll-down slot. Pick the best race option for you and talk to your coach for advice. At the extreme, age groupers that won their age group in the previous World Championship automatically get invited for the following year. For more details, visit the Ironman official page. 2. Ironman 70.3 Events Certain Ironman 70.3 races, such as those in Western Australia, Hawaii, Luxembourg, and Lubbock, Texas, offer qualifying slots by gender for age-group and handcycle athletes. These events are a great alternative for those who excel in shorter distances. More information can be found on the Ironman website. 3. Extra Women’s Slots In 2023, Ironman started splitting up the men and women’s World Championship between Kona and Nice. As there was a lack of female interest at first they provided additional slots to female athletes branded “Women for Tri” at designated events, encouraging greater female participation in the World Championship. These slots are awarded after the standard age group slots. Last year there were 17 events which supported the project. Besides the full distance slotes, there is also an extra incentive for the Top five female finishers in selected Ironman 70.3. These slots require validation through additional races and do not roll down. For detailed information, visit the Women for Tri page to check out the latest opportunities. 4. Legacy Program Athletes with loyalty and persistence also stand a chance to join. You must have completed a minimum of 12 full-distance Ironman races, over 12 years or more years, with the most recent finishes in the last two years, before application and a accepted registration to an event (of the year of application). For athletes facing financial hardship, the Ironman Foundation offers a grant program to help cover the cost of entry fees and travel expenses to the World Championship. People who have already had the chance to participate in the World Championship are excluded. Learn more about the Legacy Program. 5. Ironman Exclusive Challenge – formerly known as Executive Challenge (XC) This VIP program offers 25 slots for Kona but has been known to exceed this number if age group qualifiers are low. The XC group is a separated group in the competition with the elected Ironman races throughout the year. The odds are significantly higher to make the qualification. Although it is much more expensive than the standard offering, it does offer additional VIP perks and services which enhances the experience from shuttles, bike setups, race support and VIP treatment for their families. Find out more on the Ironman XC page. 6. Ironman Foundation Auction Whoever has the money and will, can find a solution with Ironman. Tied into the Ironman Foundation for a good case, slots are auctioned starting at (USD) $25,000, and typically selling for $35,000 to $65,000. The good news is that it is tax-deductible. For auction details, visit the Ironman Foundation page. 7. National Federations Some national triathlon federations have agreements with Ironman to allocate slots to top athletes based on national rankings and performances. Check with your national federation to learn more, the list includes (but is not limited to): USA Triathlon, Triathlon Australia, British Triathlon Federation, Triathlon Canada, Deutsche Triathlon Union, Triathlon New Zealand. 8. All-World Athlete Program Top-ranking athletes in the Ironman All-World Athlete (AWA) program can receive invitations based on their performance across Ironman events throughout the year. AWA is a tally of your best performances over the year, so it does not depends on a single race, but the overall level of performance and the number of races. If you are Top 10 contender, but can’t make the podium, this might be your way in. Visit the AWA page for more details. 9. Social Media Contests and special events Ironman occasionally holds social media contests, offering slots to winners who showcase their training journeys and inspire the community. Follow via:
Unique events or promotions introduced by Ironman may offer bonus slots. Stay updated with Ironman’s official announcements for such opportunities. More information can be found on the Ironman website. 10. Hawaii Resident Drawing Fifteen slots are allocated to Hawaii residents through a lottery system, encouraging local participation. Maybe this option is all you need as motivation for that long-desired move to Hawaii. More: Besides that, Ironman also
Conclusion: By understanding and exploring these various qualification paths, dedicated athletes can achieve their dream of competing in the iconic Ironman World Championship races in Kona or Nice. Note that the list is a only a sample representation, and at any time the Ironman organization may add, remove or alter qualification guidelines. The Ironmen website and your coach are your best bets to stay in the know. Do not forget. It's the small daily steps that transform into positive habits, patterns and beliefs that are ingrained in the body and mind. Enjoy the journey!
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The Power of Protein: Essential Nutrition for Endurance Athletes and Executives In endurance sports, especially triathlon, nutrition is key to optimizing performance, recovery, and overall health. As an executive you can apply those sports nutrition lessons to enhance your professional life and well-being. Here’s an in-depth look at how protein plays a crucial role in general health, including muscle growth, repair, recovery. We discuss what proteins are, the why, what, how and when proteins are needed. 1. Why Eat Protein?
Protein is the building block of life. It plays a critical role in repairing and building muscles, producing enzymes and hormones, and supporting immune function. They represent 20% of your body weight and are not only essential for muscles, but also for the structure of tissue like tendons, skin, hair and nails. They also are necessary to create thousands of different enzymes, as well as hormones like insulin and adrenaline. Proteins consist of 20 types of amino acids, which combine to form hundreds of different proteins essential for bodily functions. There are twelve non-essential amino acids that your body can synthesize, and eight essential ones that can only be obtained through nutrition. Continuous replenishment of protein is necessary due to the imperfect cycle of the breaking down (catabolism) and rebuilding of proteins (anabolism). For athletes, the benefits of protein extend to:
For business executives, proteins play a similar role in maintaining energy levels and mental sharpness, crucial for long work hours and high-stress environments. 2. How to Eat Protein As protein is a key building block, it should be an inherent part of your daily diet, about 0.75 grams per kilogram of body weight, or 15-20% of your daily caloric intake. This means a balanced meals should include half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains. The combination with carbohydrates improves the protein synthesis and more efficiently replenish glycogen levels. The insulin response triggered by carbohydrates also reduces muscles protein breakdown as insulin has an anti-catabolic effect. Sufficient hydration generally helps absorption, transportation and the breakdown of proteins into amino acids. Further, protein-rich snacks like nuts, seeds, yogurt, or protein bars can be served in between meals. It is important to mix up your protein sources to ensure a broad spectrum of amino acids and nutrients. On top of the baseline, certain athletes have higher needs to repair, grow, and recover their muscles:
As part of this balanced diet, it is important to find high quality foods. Below is a list of high protein foods that give you the biggest bang for your buck:
3. When to Eat Protein It is important to distribute protein intake evenly across meals to maintain a state of positive nitrogen balance, conducive to muscle growth and repair. However when you work out, it can be beneficial to add proteins after, during and before your workouts.
4. Amino Acid Supplements Amino acid supplements, particularly BCAAs and EAAs, can complement balanced diets, providing additional support for muscle recovery and endurance. They are particularly useful for managing fatigue and supporting quicker recovery, enabling you to maintain both your athletic and professional performance. They are lighter to take before and during workouts versus more voluptuous protein shakes and can add value post-workout as they can be more efficiently absorbed. Conclusion Integrating lessons from triathlon nutrition into your daily routine can provide significant benefits, whether you’re tackling a challenging business project or training for your next race. By understanding the importance of protein, timing your intake effectively, and incorporating high-quality sources into your diet, you can optimize your performance both in the boardroom and on the racecourse! Do not forget. It's the small daily steps that transform into positive habits, patterns and beliefs that are ingrained in the body and mind. Enjoy the journey! Bonus Tip: Coach Tim “Before an intensive endurance session, I do not recommend that you consume protein shakes in large quantities, as your stomach will probably not forgive you. In my experience, it is better to supply amino acids in the form of powdered drinks. This is much easier on the stomach, and the body can access and use these directly during the session, thus allowing the existing amino acids to be stored and be more effective.” Share this blog/newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle!
The Science Behind Visualization Visualization works because it activates the same neural pathways in the brain as physical practice. Studies using brain imaging have shown that the same areas light up when athletes or professionals visualize their tasks as when they physically perform them. This activation helps strengthen the neural connections associated with the visualized activities, effectively "training" the brain. Mirror neurons play a significant role in the effectiveness of visualization. These neurons fire both when we perform an action and when we see someone else performing the same action. This mirroring effect explains why visualization can be so powerful - it taps into the brain's natural ability to simulate actions and experiences, enhancing learning and performance. The requirement is that you need to know how to execute the real action correctly, for the visualization to be valuable. Visualization in Sports
Visualization in Business The principles of visualization in sports apply seamlessly to the business world, offering numerous benefits:
Practical Steps for Effective Visualization Whether you are an athlete aiming for a personal best or a business professional preparing for a negotiation, here are practical steps to incorporate visualization into your routine:
Conclusion Visualization is a powerful tool that bridges the gap between mental preparation and physical execution. In sports, it enhances performance, builds confidence, and manages stress. In business, it aids in goal setting, presentation skills, stress management, and problem-solving. By incorporating visualization into your routine, you can unlock new levels of success, whether on the field, in the boardroom, or at the negotiation table. 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:
Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! Maximizing Performance Longevity: A Comprehensive Guide to Injury Prevention for Executive Endurance Athletes For endurance athletes, such as marathon runners or triathletes, the key to sustaining high performance and extending your athletic career lies in effectively preventing injuries. This guide explores six critical areas: sleep, nutrition and hydration, strength, stability and mobility, warm-up and dynamic stretching, post-workout stretching, rolling and periodization and recovery. By integrating these strategies into daily routines, athletes can significantly reduce their injury risk and enhance overall performance. With the help of Sarah Monaghan from Costa Health we discuss the Top 6 Points: 1. The Power of Sleep in Athletic Recovery
Sleep is not merely downtime but a critical recovery phase that affects physical and mental performance. It's during sleep that the body repairs muscles and consolidates memories, including motor skills essential for triathlons. Learn more: DOAC podcast on sleep.
2. Nutrition and Hydration: Essential Fuel for Peak Performance Nutrition and hydration play pivotal roles in an athlete's performance and injury prevention, offering the necessary resources for energy and recovery.
3. Strength, Stability, and Mobility Beyond the mobility assessment discussed in the previous blog, it is also important to keep that mobility during your training season. Adding strength and stability exercises, reduces the risk of injury dramatically.
4. Warming Up and Dynamic Stretching: Activating the Body Pre-Workout A targeted warm-up and dynamic stretching (versus static stretching) routine prepares the body for the stresses of training, reducing the risk of acute injuries.
5. Post-Workout Care: Dynamic Stretching and Rolling Out Soreness Post-workout routines are essential for maintaining long-term muscle health and flexibility, which can prevent injury and enhance recovery.
6. Periodization and Recovery: The Unsung Heroes of Training Regimes Recovery is as crucial as the training itself. It allows the body to repair and strengthen, particularly after intense physical exertion.
Each component, from sleep to post-workout recovery, plays a crucial role in preparing the body for the demands of triathlon and ensuring athletes can train and compete safely and effectively. 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: My favorite core strength exercises are planks, Russian twists, flutter kicks and V-ups. For legs, I prefer squats and lunges, alternated with resistance band knee raises, glute bridges and sidesteps. Finally for the upper body, I focus on a swim specific routines. Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! Self-Assessing Your Body Movement and Mobility: Executives versus Athletes
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 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 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:
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. Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! A Comprehensive Guide from the Boardroom to the Starting Line. 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. 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.
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) 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. 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. 6. Race Day Preparations 4-2 Hours Before Start: Early Wake-up and Meal
60 Minutes Before the Start: Warm-Up and Mental Preparation
Start Line Strategy:
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:
Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! A Deep Dive into the Latest in Endurance Training Successful training philosophies in endurance coaching reflect a blend of time-tested principles and innovative approaches. They are tailored to meet the individual needs of athletes while incorporating advances in technology and understanding of human physiology and psychology. These philosophies emphasize a holistic approach to athlete development, focusing not just on physical training but also on mental strength, nutrition, recovery, and the integration of cutting-edge technology. There are new AI-powered KPI’s that are worth understanding to upskill your coaching – and training - capabilities. 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.
6. Recovery-Oriented Training
Modern endurance coaching places a significant emphasis on recovery. Understanding that growth and adaptation occur during rest, current philosophies advocate for smart recovery strategies, including nutrition optimization, sleep management, and active recovery techniques. Tools like foam rollers, massage guns, and compression garments, alongside practices such as yoga and pilates, are recommended to enhance recovery and flexibility. These training philosophies underscore the evolving nature of endurance coaching, where a balanced, evidence-based approach to training, recovery, and mental health is considered essential for achieving peak performance. By embracing these philosophies, coaches and athletes can navigate the demands of endurance sports more effectively, leading to greater success and longevity in their athletic pursuits. 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: A key to reduce the stress on your triathlon’s race day Is to walk through transitions T1 and T2 slowly, in advance of the race, and absorb the environment. Go through the entire cycle consciously and remember the small details about where to run, where to find your bike, imagine putting on your shoes, etc. By doing so, you can easily visualize these actions several times before the race, which will reduce the stress and improve the speed of execution on race day. Share the newsletter with friends and colleauges who are also pursuing a sportier and healthier lifestyle Hypoxic Training: Options and Outcomes for Performance Enhancement Hypoxic training, also known as altitude training, involves exercising in environments with a lower oxygen concentration than at sea level. This type of training can significantly impact athletic performance, particularly for endurance athletes, by inducing various physiological adaptations that improve oxygen delivery and utilization in the body, like optimizing your factory's critical resource availability and efficiency to maximize output. Let's delve into the science behind hypoxic training, its different types, its application and alternatives with the help of subject matter expert Frederic DeVreese from Olympeak Impact of Hypoxic Training Hypoxic training stimulates adaptations in the body that can enhance endurance performance. Key impacts include:
High Altitude Training Formats
Real Altitude training works because, although the air contains the same percentage of oxygen, due to the lower air pressure, all molecules are spread further apart, which means that with the same volume inhaled, the amount of oxygen received is lower (edit April 5th, 2024). Let’s compare the 3 main altitude training formats:
Alternatives to high altitude travel training Realistically, amateur endurance athletes don’t have the time or the budget to travel to high altitude training camps, so here are some great cost-effective shortcuts: 1. Hypobaric Chambers: You can sleep in a pressurized chamber where the air pressure and oxygen level can be controlled to simulate different altitudes. This is the opposite as to what divers use for decompression. This very expensive solution provides hypoxic benefits at night, while you can still workout at your maximum during the day. This is a cost-effective way to simulate Live High – train low format. 2. Normobaric Hypoxia: (edit 29/02/2024) To mimic the “live low-train high” format, you can use oxygen masks during workouts. The benefit of the train high format is a shorter, high intensity hypoxic condition which has lower impact on fatigue or sleep. Onthe other hand, you can also copy the "live high-train low" format by sleeping in normbaric tents to breathe oxygen-reduced air at sea level during the night. 3. Nasal Breathing During Exercise Nasal breathing during exercise results in slower, deeper breaths, which creates a mild hypoxic condition increasing the CO2 level in your blood. This enables more efficient release of oxygen from hemoglobin to the muscles (see Bohr Effect). 4.Breath holding Breath-holding is a technique that induces hypoxia and hypercapnia. Five breath holds (25 seconds plus), can yield a remarkable 24% increase in natural EPO concentration, three hours post-breath-holding, which results in the increase of red blood cells 3-4 days after, thus enhancing the oxygen-carrying capacity. 5.High Intensity Training High-intensity workouts in Zones 4 and 5 simulate hypoxic training benefits by inducing internal metabolic stress. This stress enhances cardiovascular and muscular efficiency, and improves lactate threshold and VO2 max, thereby augmenting the body's oxygen transport and utilization capabilities. Key is to balance this out (20%) with base Zone 2 (80%), aerobic training for optimal effectiveness. 6.Blood Flow Restriction Training for Rehabilitation Blood flow restriction (BFR) training during rehabilitation, especially after musculoskeletal injuries, mimics muscular hypoxic conditions by limiting oxygen flow to muscles. This technique fosters adaptations that improve oxygen use efficiency, allowing for strength gains through low-intensity exercises by simulating the effects of high-intensity training. 7. Cross adaptations through heat training (*Added 22/02/2024) "Whilst heat and altitude training are not the same in a literal sense, the cross-adaptations elicited by a sensible exercise protocol in heat are favorable to performance in a hypoxic environment (altitude)." Basically, the heat shock response from heat exposure during training provides a similar response as hypoxia training. What is called "acclimatory homeostasis": includes: reduced heart rates, higher oxygen saturation levels, increased cardiac output, and elevated baseline levels of cytoprotective proteins like HSP72 Conclusion Hypoxic training, through its various forms, leverages the body's adaptive responses to low-oxygen environments to enhance endurance performance at sea-level. Additionally, workarounds like hypobaric chambers, normobaric hypoxia, nasal breathing and intensity training can simulate some benefits of altitude training, making it a valuable tool for athletes unable to train at altitude. 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 from Coach Glenn Although my recommended option is to sleep in a normobaric chamber, a less expensive way to force yourself into moderate hypoxia conditions during training, is by shifting breathing cycles to a lower gear (as we discussed in part 4 of our oxygen series). For instance, where you normally breathe 4 in – 3 out in a Zone 2 pace, you could try to breath 5 in - 4 out to change your breathing pattern from 25 times per minute, to 20 times per minute, creating a form of normobaric hypoxia, 20% less oxygen per minute. Advanced runners can combine this with nose breathing to further strengthen their CO2 tolerance and their diaphragm. Oxygen Series:
Rhythmic Breathing Patterns to Peak Performance and Business Excellence
You Can’t Manage What You Can’t Measure Oxygen is needed to create your aerobic endurance energy; hence you can manage your output by managing your input. You can do so by syncing your breath with your running rhythm, using one of the following breathing patterns: “two in – one out”, “three in – two out” or “four in – three out”. If you assume a consistent running rhythm between 170-180 bpm, you can increase the breaths per cycle, lowering the number of breaths per minute and vice versa. For instance, in a 4-3 cycle at 180bpm you breathe 25 times per minute, whereas with a 3-2 cycle you breathe 36 times (44% more). So, what are the benefits? Injury Management When you are running, you are generating a force 2-to-3x your body weight when your foot lands. At the deepest point of any exhale, your muscle tension drops and that means you absorb more of that weight with your joints. If you breathe in an even pattern (try it) you will always exhale on the same side, meaning the joints on that side are always absorbing the load. However, an uneven breathing pattern allows you to alternate that impact, which basically means a 50% reduction in absorption on one side. Similar on how the Moebius belt doubles its lifespan by flipping the belt over. Interestingly, you can also use this technique the other way around. If, while running, you are feeling some strain in your muscles on one side of the body, you can temporarily switch to even breathing to offload the strained side and focus the load on the other side. Usually, this allows the muscle to relax, after which you can resume your uneven breathing. It’s like a business team temporarily taking on a higher workload to alleviate another team struggling with resources. Performance Optimization Just like increased market demand requires more production resources, elevated athletic performance requires more oxygen. You can select different breathing rhythms as gears to align with the required effort.
Alternatively, you can use this system for the opposite mindset. As you become more familiar with the relationship between your zones and your breathing patterns you can use them to stay in a specific zone.
Optimal Flow, Creativity and Problem Solving We discussed in part 2 of our blog series, how breathing patterns and focus on your heartbeat can facilitate meditation. Often mantras are used to assist internal reflection and fend off external thoughts. When running with specific breathing patterns, the counting of your steps and breathing can have the same meditating effect. Additionally, the repetitive nature of step counting enables a runner to find optimal flow. Finding the zone in which your mind turns into subconscious execution of the physical task.
Finally, as mentioned by Dr. Greg Wells, this optimal flow state, combined with the increased intake of oxygen is often the ideal mix for the highest forms of creativity and problem solving. For executives, finding the right zone to let go of the day-to-day issues and crises, can generate the right amount of relaxation to empower theta brainwaves and achieve a Eureka moment. 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 from @Coach Glenn: Capturing great ideas on the go. “On numerous occasions during a run or bike ride, I come up with the best ideas. It might result in a writing frenzy upon my return home, but it has happened that I forgot by the time I got home. I’ve learned and recommend to quickly capture those ideas by either leaving yourself a voicemail, or writing yourself a quick text/email with the gist of the idea, to check it when back home. Never waste a great idea!” Oxygen Series:
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