Yesterday I was given the opportunity to speak and teach at the USA Triathlon Level I coaching clinic in Tucson. It was a last-minute deal, as the regular speaker was unavailable. USAT trains up new coaches through their 3 levels of coaching certifications, and it was an honor to be thought of as one who could teach the new budding coaches—regular speakers are world renowned coaches and/or those who coach at the US Olympic Training Center.
There were about 40 in the group from all over--everyone from local triathlon standouts to national champions to non-triathlete personal trainers and sports scientists looking for triathlon knowledge. One fella in the class was even in the first-ever triathlon (the year I was born—and the year of the first F-16 flight…’nother story).
I spoke first on cycling training and how to effectively coach to get the most from an athlete and making their training effective and safe. We spoke on some differences between triathlon bikes and road bikes, how to train on each using both heart rate and power, how to manage a group of cyclists from advanced to newbie, and what some typical solutions are for the common cycling training weaknesses.
I then spoke on triathlon-specific training, or how to take a series of stand-alone swim, bike, and run workouts and turn that into a triathlon. As much as we like to brag about having the fastest bike split or T2, the true race is to the finish line and the rest frankly doesn’t matter that much. (You can have a great bike split, but if you fall apart on the run your fast bike split doesn’t mean much.) This was a fun class to teach and really made me think about how to do this most effectively.
After my part, world champion running coach Bobby McGee spoke on running. I sat in on his as I always learn from Bobby’s talks.
I’m into coaching because I love to teach. That’s also why I’m a flight instructor. Teaching the newest USAT Coaches was another opportunity to give info and enable those who will be teaching down the road to do so more effectively, and I was grateful and humbled by the chance to do this.
Brian
Triathlon and Endurance Sports Coaching; Multisport camps, training, and racing in Arizona.
Sunday, March 14, 2010
Friday, March 5, 2010
Tucson Winter Training Camp Day 6
Mt. Lemmon had to come sooner or later, and it came at last on Day 5. But with this camp, Mt. Lemmon wasn’t going to be the only activity of the day, and so the wake up call was the earliest yet for Starbucks and swimsuits.
Compared to the previous day’s endless yardage, this workout was a casual couple grand on the yardage log, though the main set was all sprint work. Sprint work, before Mt. Lemmon??? Well, that was the call to get the blood (and caffeine) flowing. By the end of yesterday’s swim, much of the group had problems moving their arms, but I could tell that this was going to be a different day when everyone was hitting their 50s in the 30-40 second range. Gus was even on my heels here, and that made me begin to think that this might be his breakout day here at camp.
That thought gained a little more traction when Eric told Gus to start in the last, and supposedly strongest, of three waves headed up to Mt. Lemmon. There were a few folks who wanted to start out in the first wave for whatever reason, but Gus accepted his assignment without reservation. He was confident that, in short order, the mountain would be his.
Most of you readers are familiar with the Mt. Lemmon climb, with its scenery and difficulty. This El Nino year has brought much more snow to the mountain. We went from 70s at the base to high 40s at the top, but the plentiful snow sometimes made it a little cooler in the shade and also made the road wet (but not icy) in places, spraying a little water around to make things just a little cooler. There was a little wind from the north this time that made the ascent a little tougher in parts and the descent more white knuckle.
The first story of the camp climb up Mt. Lemmon was a non-story. We had no negative drama. No crashes, no flat tires, no bonks and no chains exploding. It was a solid ride for everyone. But the second story was Gus, whose chain I thought might explode when he roared past me low on the mountain. He might be close to Eric’s equal in challenging for the speed record next year.
After a pleasant trip to the cookie cabin, the ride back to Tucson became just that more enjoyable.
The final day awaits the campers. While we all put it all out there yesterday on Mt. Lemmon, there’s still another run and bike planned for today. Will today bring a glorious ending or will the campers finally run out of gas?
Camper Dan
Compared to the previous day’s endless yardage, this workout was a casual couple grand on the yardage log, though the main set was all sprint work. Sprint work, before Mt. Lemmon??? Well, that was the call to get the blood (and caffeine) flowing. By the end of yesterday’s swim, much of the group had problems moving their arms, but I could tell that this was going to be a different day when everyone was hitting their 50s in the 30-40 second range. Gus was even on my heels here, and that made me begin to think that this might be his breakout day here at camp.
That thought gained a little more traction when Eric told Gus to start in the last, and supposedly strongest, of three waves headed up to Mt. Lemmon. There were a few folks who wanted to start out in the first wave for whatever reason, but Gus accepted his assignment without reservation. He was confident that, in short order, the mountain would be his.
Most of you readers are familiar with the Mt. Lemmon climb, with its scenery and difficulty. This El Nino year has brought much more snow to the mountain. We went from 70s at the base to high 40s at the top, but the plentiful snow sometimes made it a little cooler in the shade and also made the road wet (but not icy) in places, spraying a little water around to make things just a little cooler. There was a little wind from the north this time that made the ascent a little tougher in parts and the descent more white knuckle.
The first story of the camp climb up Mt. Lemmon was a non-story. We had no negative drama. No crashes, no flat tires, no bonks and no chains exploding. It was a solid ride for everyone. But the second story was Gus, whose chain I thought might explode when he roared past me low on the mountain. He might be close to Eric’s equal in challenging for the speed record next year.
After a pleasant trip to the cookie cabin, the ride back to Tucson became just that more enjoyable.
The final day awaits the campers. While we all put it all out there yesterday on Mt. Lemmon, there’s still another run and bike planned for today. Will today bring a glorious ending or will the campers finally run out of gas?
Camper Dan
Wednesday, March 3, 2010
Tucson Winter Training Camp Day 4
Day 4 Tucson Tri Camp MVP’s Report
The day started off with an awesome one hour run through Saguaro National Park. The temperature was perfect and the sun was bright. Coming from Missouri this was a welcome change. We did our morning ritual of Jamba Juice and Bagels to refuel. We returned back to the hotel to get geared up for our afternoon ride. Brian had some new aero bars installed prior to us leaving, however this was no simple task. All his cabling also had to be replaced. Special thanks to Brian Grasky and the rest of the crew who worked like a Nascar pit crew to get the bike ride ready. This also required numerous trips (5) to the local bike shop for supplies. We loaded the bikes and headed to Oro Valley for the afternoon ride of 60 miles. We did 70 the day before. The ride started with steady uphill grind of about 26 miles to Oracle. The pace was steady and Gus and Eric kept us pushing. The turnaround point was a welcome sight, and the fun descent began. We ended the ride with a loop through a newly paved neighborhood with a few short, but challenging climbs. The final trek took us back to pool for some easy swimming to loosen up the legs.
Brian: The camp so far has exceeded all my expectations. I came with an open mind and ready for change, and man has that happened! My swim stroke has undergone a much needed overhaul by the Grasky/Hodska Endurance Team, so no swim is currently easy for me. But I’m excited about the change and slowly making progress. I also underwent a complete change in my bike position/set up, and already feel much more comfortable on the bike. The back pain that has always haunted me 50 miles into a bike has yet to be felt in my new position. So far, the best experience of my life. (Besides my honeymoon of course honey)
Jeff: This is my second year attending camp. I talked Brian into coming out with me this year and I think he’s having a good experience. I felt good on the bike. I brought my new road bike I got a few weeks before leaving for camp and it has taken a bit to get used to. After a few tweaks I feel great on it. It had been over 6 months since I have last ridden over 60 miles. The day prior I felt wore out, but felt good today. I am constantly learning new things. It is awesome to be training in this environment with such a great group.
After a quick shower and cleanup, we headed to El Charro for a great Mexican dinner and discussion, cervezas, and finished it off with the Frost ritual and then crashed for much needed rest for Day #4.
Tom and Huck (AKA Jeff Del Vecchio and Brian Davis)
The day started off with an awesome one hour run through Saguaro National Park. The temperature was perfect and the sun was bright. Coming from Missouri this was a welcome change. We did our morning ritual of Jamba Juice and Bagels to refuel. We returned back to the hotel to get geared up for our afternoon ride. Brian had some new aero bars installed prior to us leaving, however this was no simple task. All his cabling also had to be replaced. Special thanks to Brian Grasky and the rest of the crew who worked like a Nascar pit crew to get the bike ride ready. This also required numerous trips (5) to the local bike shop for supplies. We loaded the bikes and headed to Oro Valley for the afternoon ride of 60 miles. We did 70 the day before. The ride started with steady uphill grind of about 26 miles to Oracle. The pace was steady and Gus and Eric kept us pushing. The turnaround point was a welcome sight, and the fun descent began. We ended the ride with a loop through a newly paved neighborhood with a few short, but challenging climbs. The final trek took us back to pool for some easy swimming to loosen up the legs.
Brian: The camp so far has exceeded all my expectations. I came with an open mind and ready for change, and man has that happened! My swim stroke has undergone a much needed overhaul by the Grasky/Hodska Endurance Team, so no swim is currently easy for me. But I’m excited about the change and slowly making progress. I also underwent a complete change in my bike position/set up, and already feel much more comfortable on the bike. The back pain that has always haunted me 50 miles into a bike has yet to be felt in my new position. So far, the best experience of my life. (Besides my honeymoon of course honey)
Jeff: This is my second year attending camp. I talked Brian into coming out with me this year and I think he’s having a good experience. I felt good on the bike. I brought my new road bike I got a few weeks before leaving for camp and it has taken a bit to get used to. After a few tweaks I feel great on it. It had been over 6 months since I have last ridden over 60 miles. The day prior I felt wore out, but felt good today. I am constantly learning new things. It is awesome to be training in this environment with such a great group.
After a quick shower and cleanup, we headed to El Charro for a great Mexican dinner and discussion, cervezas, and finished it off with the Frost ritual and then crashed for much needed rest for Day #4.
Tom and Huck (AKA Jeff Del Vecchio and Brian Davis)
Tucson Winter Training Camp Day 4
Day 3 Tucson Tri Camp MVP’s Report
The day started off with an awesome one hour run through Saguaro National Park. The temperature was perfect and the sun was bright. Coming from Missouri this was a welcome change. We did our morning ritual of Jamba Juice and Bagels to refuel. We returned back to the hotel to get geared up for our afternoon ride. Brian had some new aero bars installed prior to us leaving, however this was no simple task. All his cabling also had to be replaced. Special thanks to Brian Grasky and the rest of the crew who worked like a Nascar pit crew to get the bike ride ready. This also required numerous trips (5) to the local bike shop for supplies. We loaded the bikes and headed to Oro Valley for the afternoon ride of 60 miles. We did 70 the day before. The ride started with steady uphill grind of about 26 miles to Oracle. The pace was steady and Gus and Eric kept us pushing. The turnaround point was a welcome sight, and the fun descent began. We ended the ride with a loop through a newly paved neighborhood with a few short, but challenging climbs. The final trek took us back to pool for some easy swimming to loosen up the legs.
Brian: The camp so far has exceeded all my expectations. I came with an open mind and ready for change, and man has that happened! My swim stroke has undergone a much needed overhaul by the Grasky/Hodska Endurance Team, so no swim is currently easy for me. But I’m excited about the change and slowly making progress. I also underwent a complete change in my bike position/set up, and already feel much more comfortable on the bike. The back pain that has always haunted me 50 miles into a bike has yet to be felt in my new position. So far, the best experience of my life. (Besides my honeymoon of course honey)
Jeff: This is my second year attending camp. I talked Brian into coming out with me this year and I think he’s having a good experience. I felt good on the bike. I brought my new road bike I got a few weeks before leaving for camp and it has taken a bit to get used to. After a few tweaks I feel great on it. It had been over 6 months since I have last ridden over 60 miles. The day prior I felt wore out, but felt good today. I am constantly learning new things. It is awesome to be training in this environment with such a great group.
After a quick shower and cleanup, we headed to El Charro for a great Mexican dinner and discussion, cervezas, and finished it off with the Frost ritual and then crashed for much needed rest for Day #4.
Tom and Huck (AKA Jeff Del Vecchio and Brian Davis)
The day started off with an awesome one hour run through Saguaro National Park. The temperature was perfect and the sun was bright. Coming from Missouri this was a welcome change. We did our morning ritual of Jamba Juice and Bagels to refuel. We returned back to the hotel to get geared up for our afternoon ride. Brian had some new aero bars installed prior to us leaving, however this was no simple task. All his cabling also had to be replaced. Special thanks to Brian Grasky and the rest of the crew who worked like a Nascar pit crew to get the bike ride ready. This also required numerous trips (5) to the local bike shop for supplies. We loaded the bikes and headed to Oro Valley for the afternoon ride of 60 miles. We did 70 the day before. The ride started with steady uphill grind of about 26 miles to Oracle. The pace was steady and Gus and Eric kept us pushing. The turnaround point was a welcome sight, and the fun descent began. We ended the ride with a loop through a newly paved neighborhood with a few short, but challenging climbs. The final trek took us back to pool for some easy swimming to loosen up the legs.
Brian: The camp so far has exceeded all my expectations. I came with an open mind and ready for change, and man has that happened! My swim stroke has undergone a much needed overhaul by the Grasky/Hodska Endurance Team, so no swim is currently easy for me. But I’m excited about the change and slowly making progress. I also underwent a complete change in my bike position/set up, and already feel much more comfortable on the bike. The back pain that has always haunted me 50 miles into a bike has yet to be felt in my new position. So far, the best experience of my life. (Besides my honeymoon of course honey)
Jeff: This is my second year attending camp. I talked Brian into coming out with me this year and I think he’s having a good experience. I felt good on the bike. I brought my new road bike I got a few weeks before leaving for camp and it has taken a bit to get used to. After a few tweaks I feel great on it. It had been over 6 months since I have last ridden over 60 miles. The day prior I felt wore out, but felt good today. I am constantly learning new things. It is awesome to be training in this environment with such a great group.
After a quick shower and cleanup, we headed to El Charro for a great Mexican dinner and discussion, cervezas, and finished it off with the Frost ritual and then crashed for much needed rest for Day #4.
Tom and Huck (AKA Jeff Del Vecchio and Brian Davis)
Monday, March 1, 2010
Tucson Winter Training Camp Day 3
Ahh the 2nd day of camp and the sun was shining bright, what more needs to be said? Being a first time triathlon training camp participant I must admit I was a little intimidated by the volume of training and the other campers. After today the training is still a bit daunting but the other participants make being here totally worth it.
The day started out with a nice little swim. The rains of yesterday gave way to clear skies but cool temperatures. You know it’s a bit chilly outside when you can’t see the far side of the pool from the mist rising off the water. Everyone pretty much had their own lane except being the new guy I asked to jump in a lane with Leo. 4300 yards later I would question by decision, seriously though it was a great swim. Main set was 5 x 350s with 100 yards easy between each 350. I did my best to hang on as Leo set what was a blistering pace for me. Throw in a couple of hard 100s and round out the work with a series of 50s swum as a race between Leo and I. Leo was kind enough to give me a 5 second head start and I still barely out touched him. All in all a great day at the pool, great company and great views of the mountain as the sun peaked over it.
Normally I would be calling it a day and heading home for a massage and latte, but not here. Time to saddle up for an “easy” ride. We rode out towards Colossal Cave with a stop Saguaro National Park on the way back home. The ride out was a lot of fun with a couple of stream crossings. Guess I missed the memo on bringing the CX bike. The views from Colossal Cave were awesome but the highlight of the ride for me was riding 2 loops through Saguaro National Park. The road was smooth, twisting and hilly. You really can’t ask for a better place to ride. Of course the real fun began after leaving Saguaro N.P. As is often the case, I was riding along, minding my own business when all of a sudden a brick wall jumped out in front of me. Man did I hit that wall hard. I think the exact sequence of events was “Brian, I need some food”, followed by a quick left turn to dive into Walgreen’s for some nutrition. Of course not to be out done Brian, one of the coaches thought it would be a good idea to fuel up as well, with a Snicker’s bar. Good choice, I tend toward Peanut M&Ms myself though. My hat’s off to the cashier and the line of people that formed as I tried to count my change. Just a word of advice, math in public is bad enough add in some caloric deprivation and math becomes downright impossible.
With calories back on board and 1+1 equaling 2 again all was right with the world. It was time to do a nice 30 minute transition run. It was awesome to see Brad on his way back in as I was going out. Then I got to run with Eric and Gus for a bit. My hat’s off to Gus I didn’t think he actually had a small chain ring on his bike because I don’t think I saw him use it once today. All in all a pretty great day spent with a pretty great bunch of guys. Best part is I get to do it all over again tomorrow.
Daily MVP Scott L.
The day started out with a nice little swim. The rains of yesterday gave way to clear skies but cool temperatures. You know it’s a bit chilly outside when you can’t see the far side of the pool from the mist rising off the water. Everyone pretty much had their own lane except being the new guy I asked to jump in a lane with Leo. 4300 yards later I would question by decision, seriously though it was a great swim. Main set was 5 x 350s with 100 yards easy between each 350. I did my best to hang on as Leo set what was a blistering pace for me. Throw in a couple of hard 100s and round out the work with a series of 50s swum as a race between Leo and I. Leo was kind enough to give me a 5 second head start and I still barely out touched him. All in all a great day at the pool, great company and great views of the mountain as the sun peaked over it.
Normally I would be calling it a day and heading home for a massage and latte, but not here. Time to saddle up for an “easy” ride. We rode out towards Colossal Cave with a stop Saguaro National Park on the way back home. The ride out was a lot of fun with a couple of stream crossings. Guess I missed the memo on bringing the CX bike. The views from Colossal Cave were awesome but the highlight of the ride for me was riding 2 loops through Saguaro National Park. The road was smooth, twisting and hilly. You really can’t ask for a better place to ride. Of course the real fun began after leaving Saguaro N.P. As is often the case, I was riding along, minding my own business when all of a sudden a brick wall jumped out in front of me. Man did I hit that wall hard. I think the exact sequence of events was “Brian, I need some food”, followed by a quick left turn to dive into Walgreen’s for some nutrition. Of course not to be out done Brian, one of the coaches thought it would be a good idea to fuel up as well, with a Snicker’s bar. Good choice, I tend toward Peanut M&Ms myself though. My hat’s off to the cashier and the line of people that formed as I tried to count my change. Just a word of advice, math in public is bad enough add in some caloric deprivation and math becomes downright impossible.
With calories back on board and 1+1 equaling 2 again all was right with the world. It was time to do a nice 30 minute transition run. It was awesome to see Brad on his way back in as I was going out. Then I got to run with Eric and Gus for a bit. My hat’s off to Gus I didn’t think he actually had a small chain ring on his bike because I don’t think I saw him use it once today. All in all a pretty great day spent with a pretty great bunch of guys. Best part is I get to do it all over again tomorrow.
Daily MVP Scott L.
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