Tuesday, December 16, 2014

Training Doesn't have to be Complicated to be Successful

I hear a lot of athletes and coaches spouting out their knowledge about training, using complex terms, or creating complicated workouts. It really doesn't need to be complicated to be successful though. If I put a list of the most important things, complicated or super-scientific training isn't listed anywhere near the top.

Things that are near the top? Consistency first, then injury prevention, recovery, diet, sleep, and progression of training load are just a few I would rank near the top, or at least well ahead of the complexity of training. I have seen plenty of athletes train in ways which go against common exercise science, but because they are consistent, and do many of these other things, are still able to do fairly well and improve.

If you're going for an Ironman World Championship, Olympic Gold Medal, or ITU WTS Championship, you need to really look at the science behind every decision you make in training and recovery. But that's a very limited group of athletes and coaches, who can control many other variables in their lives, (not having to balance a job, full-time focus on training and recovery), so it doesn't apply to most athletes.

Keep the training simple, and be consistent. Stop making it complicated, and you'll likely be successful if you are consistent in executing it.

Coach Vance

Tuesday, December 9, 2014

Simple Steps for Planning Your Season

Here's an article I wrote for TrainingPeaks on how to plan your season, simply and effectively. I think you'll find it helpful if you're looking to find that breakthrough.

Admit it. You’ve seen patterns in your training and racing, and how the results are affected. There’s a time of year you find yourself “killing it” in training and races. There are other parts of the year where you struggle, battle plateaus, mentally struggle, and can’t seem to find the magic on race day that you found in other times of the year.

Phases and Concepts

It’s time to review your planning for those seasons, (or lack of planning), and try to learn from the patterns and plan your training so you can avoid the roller coaster. Ideally, a season shouldn’t have many up and downs, but sometimes a step back at the right time, both mentally and physically, can prevent big peaks and valleys. I prefer to use three phases when planning: Transition (period of recovery between seasons), General Preparation, and Specific Preparation. These will be discussed in more detail below.
In addition to planning out your season in phases, you need to look at a two key concepts that we know about training- variance and specificity. Both are necessary in order to plan your season effectively.
You can read the rest of the article here. I hope you enjoy it!

Coach Vance

Tuesday, December 2, 2014

Is it really race nutrition that's the issue?

If you're finding that in an Ironman you always have stomach issues you can't explain? Feeling frustrated that suddenly your nutrition plan fails you? Maybe the problem isn't your nutrition?

There is no nutritional plan on earth which will make up for poor pacing. If you push the bike, you run the risk of the stomach becoming too sensitive to handle what you put in it. Put more in your stomach, and the odds of GI distress is even greater.

If you race at a higher intensity than you train at, and then suffer stomach issues, the issue isn't the nutrition so much as it's the intensity and pacing during your race.

Many athletes think the goal is to shove as many calories in their gut as it can process. The goal should be to simply take in as much as you need to accomplish your goal. Anything more than that, and the risk of GI distress greatly increases, ESPECIALLY if the athlete is racing HARD.

If your training doesn't match your race intensity, and you are having stomach issues, look at your training and race execution, first, and then match your caloric intake and concentrations to that proper intensity.

Coach Vance

Wednesday, October 22, 2014

The 2015 Ironman World Champs - Women's Race Basic Numbers

Yesterday I posted the basic numbers from the top 25 men overall, and today I am sharing the top 25 women. More data and insight coming soon. (Click on the image to enlarge).


Coach Vance

Tuesday, October 21, 2014

The 2015 Ironman World Champs - Men's Race Basic Numbers

Over the next few weeks I will begin to really break down the men's and women's pro races in Kona, from the 2015 Ironman World Championships. So let's start with today's first numbers, the top 25 men's splits by each leg, and how they break down. (Click on image to enlarge).

***Realize, this is only those who finished the race in the top 25 pro men. Athletes who DNF'ed are not listed.


More data coming tomorrow, and the days ahead.

Coach Vance

Thursday, September 4, 2014

The Ironman Marathon Execution

Many athletes I speak with like to tell me the pace they want to hit running off the bike in an Ironman. They say things like, "I will/want to start off at 7:00 min/mile and hold on. If I feel good after halfway, I will push the second half pace." Or they will say, "I am going to push hard from the opening mile, trying to stay with my competitors or pull away from them."

There are a few problems with this approach....

- This type of thinking is entirely RESULTS based, not PROCESS based. Athletes focused on a specific pace when they start the run, put their confidence in jeopardy if they don't hit that pace. They will judge their race in that moment. Just because your legs don't give you a pace you HOPE for right away, doesn't mean you can't get it, or that you still can't run well.

- If you've ever done an Ironman, you know there are peaks and valleys of performance and how you feel. Athletes must focus on being smooth and running easy early, seeing what the body gives them, not forcing it.

- Remember, conditions can affect pacing as much as anything. Cool climates, and you can run faster. Hot climates, and you will likely run slower. 

- Pacing on the bike must be executed correctly in order to have a good run. So much of your run success begins before you ever take the first step on the run course.

- Nutrition on the bike must be executed correctly in order to have a good run. So much of your run success begins before you ever take the first step on the run course. (Yes, that is the same sentence). But there is no nutritional plan that will make up for poor bike pacing for your run success.

- When athletes start their long runs in training, they rarely focus or care about what the first mile or two of the run will be paced at. They are just getting started and realize there is a lot of running to do. The same approach should happen for athletes when coming off the bike.

- Many faster athletes might think this makes sense for mid to back-of-the-packers, but not for elites or top age groupers. But actually, what tends to happen is those faster athletes are already running fairly quickly off the bike, even running relatively easy. Think about it, athletes who have a threshold pace of sub 6 mins, are easily running 7 min pace off the bike, with hardly any effort. Point? Don't rush the pace the first few miles, it will happen on its own.

- Recent studying I have done of paces for the first mile off the bike for pro men and women in Kona shows that if you run the first mile faster than 20 secs faster than the average pace you hope to REALISTICALLY run, you are likely going to pay the price. This is for the faster people, where it is especially difficult to run faster, but extrapolate it out and that means about 5% for the age grouper. Point? Don't be faster for the first mile than 5% of the average pace you realistically hope to run for the marathon, or you're committing a race suicide.

- When athletes run a marathon fresh, they can handle a little aggressive pacing early, but will still pay the price eventually if they do it too much. Now think about the difference when an athlete starts a marathon in an Ironman? They have very little reserve or leeway for early aggressive pacing, given the deficit they begin the marathon with. Add in hot and humid conditions, (like a majority of Ironman marathons are raced in), and you begin to see the need to be the best pacer in the race, to maximize potential. 

Stop focusing on the pace, and more on executing good pacing!

Coach Vance

Tuesday, July 29, 2014

You Can't Control the Conditions, But...

You can't control the conditions of a race or event, but you can plan for them. If you plan for it, you control it enough for your performance.

Stop worrying about your race and the result, and start preparing for it. You control the result a lot more than you give yourself credit for. Take control, prepare well.

Coach Vance

Monday, July 28, 2014

The Shortcut to Success?

There is a common saying, "There is no shortcut to success." Which basically means you have to do the work to get to the point you're seeking. But we live in a time where plenty of people work very hard, and even the smallest shortcut can mean the difference between success and failure, so all means of finding that smallest shortcut here and there are being exhausted. We see it a lot in triathlon and training.

Here's the truth, if your hard work is not the issue, (meaning your commitment is truly there), there is definitely a shortcut to success, it's your plan. If the work is there, having the right plan maximizes that work. That is the shortcut for this day and age. Have a plan specific for you, and your needs, and you will find that as your shortcut to success.

The clock is ticking, don't waste time. If you don't have the shortcut, (plan), you're going to get left behind.

Coach Vance

Tuesday, July 15, 2014

"Forget illusions of balance..."

Saw this on a slide from Coach Jamie Turner, who is most well known as the coach of Gwen Jorgensen.

"Forget illusions of balance - it's about total commitment!!!"

This is often something athletes and coaches have a hard time with. They aren't willing to give up some of the luxuries in their lives, the things they perceive as the balance side of the triathlon equation. I know even myself as a coach, I can't train a squad in Europe and all over the globe, focusing on the ITU WTS series, because my wife and 3 yr old son are too important to me right now. This is why I started a junior program, where I could meet the commitment, and there is no issue with balance. Someday, I hope to make the next step and coach an ITU focused squad.

For some athletes, (from ITU elites to Ironman age-groupers), they can't totally commit because the risk is just too great, (job, finances, mortgage, family, etc.). But the problem is, without the risk, you can't achieve the reward. That reward is going to those who do totally commit.

Coach Vance

Wednesday, June 18, 2014

A Training Day with Formula Endurance

Formula Endurance is my development program, a non-profit I started in 2010, focused mostly on the development of juniors, but also youth and collegiates, U25. In early 2014 we became the first and only program in the US to be both a USA Triathlon High Performance Program, and a USA Swimming Club, helping to maximize the support and opportunities for young athletes, especially as the NCAA Women's Triathlon opportunity grows. No swim club in the country can offer what we can for triathlon development, and no triathlon program offers the amount of support for swim development that we do. With the junior, elite and NCAA versions of the sport being draft-legal, the swim is a vital piece.

This past weekend, a volunteer cycling coach for our program, Nestor Rodriguez, (owner of Studeo DNA), did some filming of one of the triathlon workouts of the team. The team was doing a workout which is as race specific as it gets...

2 rounds of...
300 meter swim
7K draft-legal bike
800 meter run
(all with transitions)
10 min recovery between rounds, each round as hard as they can go.

Here's the footage of what it looked like...Enjoy!

 

Coach Vance