There's a new program on the market that I'm excited about. As a coach, the hardest part of coaching in understanding quantitatively how you the athlete respond to training and recovery. There are ways to manage this, but since every athlete uses the same words to describe different feelings, it's difficult to get exactly right.
Restwise takes the guess work out of recovery. By answering a very brief series of questions every day, Restwise provides and tracks a Recovery Score to quantify your recovery state. The best part is your GEC coach can then see your score and will adjust your training appropriately. I’ve been using this system for a few weeks and already see how by using this I can make your hard stuff as hard as you can handle and can nail your taper based on how you're recovering real-time!
I’m promoting this only because it works—GEC makes nothing off this except your success. Use code GEC for 25% off…AND get a free pulse oximeter for instant measurement of blood oxygen level and pulse. www.restwise.com When you order, let your coach know and we’ll bring your file into our program so your scores instantly download for our info. If you're not a GEC coached athlete you can still use this program to manage your training and recovery.
Brian
Triathlon and Endurance Sports Coaching; Multisport camps, training, and racing in Arizona.
Thursday, September 9, 2010
Thursday, September 2, 2010
Mix it up
A buddy asked the other day “I run 2-2.5 miles all the time. Why does it not get easier?” It’s all about the body’s ability to adapt.
When stressing the body repetitively in the same mode, the body can adapt but it adapts in more a survival mode by being able to handle that finite amount of stress. We subconsciously know that the run will be over in 2-2.5 miles so we plan for that and the run gets worse at the 1.5 miles mark as we see that on the treadmill or round that corner. After only a short time of this repetitive training, the body’s adaptation slows and fitness growth is limited.
If we mix things up a bit by varying the speed, intensity, incline, and/or duration, the body will adapt with more fitness and strength than survival methods. As simply as increasing one run a week to 20% more than what is “standard,” fitness will increase faster. If you need to, run/walk by time (run 8 minutes, walk 1 minute, etc) to get to the longer distance. Or vary the speed on one run and doing repeats of 2 minutes faster followed by 3 minutes slower. By mixing things up and varying the induced stress, the body responds by increasing true strength and fitness.
Hope this helps. Go train.
Brian
When stressing the body repetitively in the same mode, the body can adapt but it adapts in more a survival mode by being able to handle that finite amount of stress. We subconsciously know that the run will be over in 2-2.5 miles so we plan for that and the run gets worse at the 1.5 miles mark as we see that on the treadmill or round that corner. After only a short time of this repetitive training, the body’s adaptation slows and fitness growth is limited.
If we mix things up a bit by varying the speed, intensity, incline, and/or duration, the body will adapt with more fitness and strength than survival methods. As simply as increasing one run a week to 20% more than what is “standard,” fitness will increase faster. If you need to, run/walk by time (run 8 minutes, walk 1 minute, etc) to get to the longer distance. Or vary the speed on one run and doing repeats of 2 minutes faster followed by 3 minutes slower. By mixing things up and varying the induced stress, the body responds by increasing true strength and fitness.
Hope this helps. Go train.
Brian
Tuesday, July 27, 2010
Exciting News!
As endurance athletes, we are good at going in a straight line for ever, right? We're not so good at anything lateral or at strength training. Strength training is too important not to do, but it takes a back seat to the many hours of swimming, cycling and running we're doing.
Strength training is too important to neglect because it builds the durability and injury resistance needed for the long aerobic training, aids in maintaining the body's structure when fatigue sets in under aerobic loading, and just plain makes you tough. Triathlon is about strength just as much aerobic fitness.
So...Grasky Endurance Coaching is teaming up with CrossFit Purgatory! CFP is the perfect compliment to GEC's aerobic training. Not only are Tony and Marcy and their trainers effective and proven at what they do and great people, but they understand our priority of aerobic training. CFP workouts of the day (WODs) are time efficient (read: short) and very effective.
From www.crossfitpurgatorytucson.com: CrossFit Purgatory is an elite strength and conditioning facility in beautiful Tucson, Arizona. We use and implement CrossFit classes as our principle training program simply because we have found it to be the most effective way to produce elite fitness. Our goal is to increase an individuals overall work capacity. We progress towards this through many different sport modalities, including but not limited to: Olympic lifting, kettlebell training, gymnastics, running and sprinting, Strong Man training, climbing, rowing, and throwing. In doing so, our athletes become stronger, faster, and mentally tougher. Specifically, we strive to build and improve the following ten components of fitness: cardiorespiratory endurance, stamina, speed, strength, power, flexibility, coordination, agility, balance, and accuracy. Add all of those components a few times a week in a one hour class each time and that’s how elite fitness begins. Superior strength and fitness allows our athletes to go out and succeed in whatever comes their way, no matter the circumstance or context.
Each CrossFit class is a combination of a warm-up, skill-work, a WOD (workout of the day) and cool down/stretch. You may do a WOD different than the person next to you, depending on your goals, but the movements will essentially be the same as the person next to you. We have the ability to scale workouts to your ability but also to tweak them slightly to get you to your goal (Football player vs. Triathlete, as an example). Your Purgatory coach will be your trainer, your guide, your CrossFit mentor and biggest fan.
We are a family-friendly facility and while we do not provide childcare, we do have a very nice area for kids to stay occupied while you workout. Come see for yourself!
I encourage all Tucson GEC athletes to check out CFP and give them a try. This will be the most effective non-swim/bike/run session you do. My recommendation: twice a week. You'll be a bit sore the first few weeks, so start at least 3 weeks out from an important race and 5 weeks out form an 'A' race. Look for clinics and talks at CFP, and GEC's testing and services will be conducted at CFP.
Brian
Strength training is too important to neglect because it builds the durability and injury resistance needed for the long aerobic training, aids in maintaining the body's structure when fatigue sets in under aerobic loading, and just plain makes you tough. Triathlon is about strength just as much aerobic fitness.
So...Grasky Endurance Coaching is teaming up with CrossFit Purgatory! CFP is the perfect compliment to GEC's aerobic training. Not only are Tony and Marcy and their trainers effective and proven at what they do and great people, but they understand our priority of aerobic training. CFP workouts of the day (WODs) are time efficient (read: short) and very effective.
From www.crossfitpurgatorytucson.com: CrossFit Purgatory is an elite strength and conditioning facility in beautiful Tucson, Arizona. We use and implement CrossFit classes as our principle training program simply because we have found it to be the most effective way to produce elite fitness. Our goal is to increase an individuals overall work capacity. We progress towards this through many different sport modalities, including but not limited to: Olympic lifting, kettlebell training, gymnastics, running and sprinting, Strong Man training, climbing, rowing, and throwing. In doing so, our athletes become stronger, faster, and mentally tougher. Specifically, we strive to build and improve the following ten components of fitness: cardiorespiratory endurance, stamina, speed, strength, power, flexibility, coordination, agility, balance, and accuracy. Add all of those components a few times a week in a one hour class each time and that’s how elite fitness begins. Superior strength and fitness allows our athletes to go out and succeed in whatever comes their way, no matter the circumstance or context.
Each CrossFit class is a combination of a warm-up, skill-work, a WOD (workout of the day) and cool down/stretch. You may do a WOD different than the person next to you, depending on your goals, but the movements will essentially be the same as the person next to you. We have the ability to scale workouts to your ability but also to tweak them slightly to get you to your goal (Football player vs. Triathlete, as an example). Your Purgatory coach will be your trainer, your guide, your CrossFit mentor and biggest fan.
We are a family-friendly facility and while we do not provide childcare, we do have a very nice area for kids to stay occupied while you workout. Come see for yourself!
I encourage all Tucson GEC athletes to check out CFP and give them a try. This will be the most effective non-swim/bike/run session you do. My recommendation: twice a week. You'll be a bit sore the first few weeks, so start at least 3 weeks out from an important race and 5 weeks out form an 'A' race. Look for clinics and talks at CFP, and GEC's testing and services will be conducted at CFP.
Brian
Tuesday, May 25, 2010
Why an LT test?
The worst thing about triathlon is that there are only so many hours in the day. Most of those hours are spent appropriately on work, family, etc., so that leaves even fewer hours to train. Therefore it’s important to make those few training hours the most effective they can be. Here’s the best way to do just that.
Whether you train with a heart rate monitor or a power meter it’s important to know what that data is telling you. The problem is 150 beats per minute (bpm) to one person is not 150 bpm for another. Training at even 10 bpm too high or too low can mean you’re not developing the system you think you are and can mean wasted training time. This is where the proper training zones come in.
Ok, so how do you find your training zones? Are you willing to bet 600 hours a year and thousands of dollars on “220 minus your age” multiplied by standard percentages? I recommend being more accurate than that. The first step is to find your lactate threshold (LT) and aerobic threshold (AeT) heart rates (and power zones on the bike if applicable). From there we can accurately and scientifically find your unique training intensity zones. Even finding your LT is not enough. You need both LT and AeT to be most accurate.
So how do you find LT and AeT? The best way to do this is in a blood lactate test. In this test, we gradually increase your intensity while testing your blood lactate concentrations at specific intervals. From this data we can determine at which intensity your body begins to accumulate lactic acid and at what level your body is bathed in lactic acid. Those are AeT and LT respectively, from which your zones are anchored. We recommend a test for each the bike and the run as the LT and AeT zones can be significantly different.
So what’s next? Find a reputable coach or physiologist and get an LT test. Then have your coach find your training intensity zones. There are several zone protocols, so be sure your coach calculates your zones or you use the system with which he coaches. We at GEC use a 5-zone system: Recovery, Endurance, Tempo or Extensive Endurance, Threshold and Anaerobic Endurance or Power; and all of our plans and coaching use this system.
Contact any of the GEC coaches to schedule your LT test and get the most out of your limited training time.
Brian
Whether you train with a heart rate monitor or a power meter it’s important to know what that data is telling you. The problem is 150 beats per minute (bpm) to one person is not 150 bpm for another. Training at even 10 bpm too high or too low can mean you’re not developing the system you think you are and can mean wasted training time. This is where the proper training zones come in.
Ok, so how do you find your training zones? Are you willing to bet 600 hours a year and thousands of dollars on “220 minus your age” multiplied by standard percentages? I recommend being more accurate than that. The first step is to find your lactate threshold (LT) and aerobic threshold (AeT) heart rates (and power zones on the bike if applicable). From there we can accurately and scientifically find your unique training intensity zones. Even finding your LT is not enough. You need both LT and AeT to be most accurate.
So how do you find LT and AeT? The best way to do this is in a blood lactate test. In this test, we gradually increase your intensity while testing your blood lactate concentrations at specific intervals. From this data we can determine at which intensity your body begins to accumulate lactic acid and at what level your body is bathed in lactic acid. Those are AeT and LT respectively, from which your zones are anchored. We recommend a test for each the bike and the run as the LT and AeT zones can be significantly different.
So what’s next? Find a reputable coach or physiologist and get an LT test. Then have your coach find your training intensity zones. There are several zone protocols, so be sure your coach calculates your zones or you use the system with which he coaches. We at GEC use a 5-zone system: Recovery, Endurance, Tempo or Extensive Endurance, Threshold and Anaerobic Endurance or Power; and all of our plans and coaching use this system.
Contact any of the GEC coaches to schedule your LT test and get the most out of your limited training time.
Brian
Wednesday, March 24, 2010
Tucson Triathlon Race Report: Knocking the Rust Off
The season’s first race is always one of much anxiety and unanswered questions. What's my fitness level? How will I race after a big volume training camp? Will I have any speed? Will a disappear/reappear plantar fasciitis injury rear its ugly head? Well just as Coach Grasky predicted, the fitness was there and the speed was almost there.
Brian always has a way of spinning it. Rather than my 2nd place finish to Mike Montoya being “1st Loser,” he called it a Major Victory. I ran with a runner! Ever notice the difference the way a wide receiver runs versus a linebacker? Well, I'm a linebacker. Brian says by season's end he will make me into a runner. And after seeing what he's done with this lump of clay I've got no reason to doubt him.
On to the race:
Swim- Followed Coach Grasky's advice of using a tight streamline and glide off the wall before starting and maintaining a steady and conservative kick. Saved my legs for a strong bike and run. I was 3rd out of the water and swam a 9:51pr.
T1- Still is a challenge for me. Trying to get out of my speed suit was a bit like wrestling a monkey. I was 3rd out of T1.
Bike- I quickly passed the guy in 3rd and now had my sights on 1st place Mike Montoya. This race was a blast. We had no less than six lead changes. Neither one of us letting the other get away. According to my computer I was off the bike in 27:48.
T2- After a quick transition I was first out of T2 with Mike right on my heels.
Run- My goal at this point was to run with the runner. We ran a dead heat until the final 50 yards. Mike switched gears and ran away. I lost by 3 seconds. On the bright side, I PR'd with a 57:47. Note to self... don't let it come down to a sprint finish if you’re not a sprinter.
Next stop Ironman 70.3 California!
Leo
Brian always has a way of spinning it. Rather than my 2nd place finish to Mike Montoya being “1st Loser,” he called it a Major Victory. I ran with a runner! Ever notice the difference the way a wide receiver runs versus a linebacker? Well, I'm a linebacker. Brian says by season's end he will make me into a runner. And after seeing what he's done with this lump of clay I've got no reason to doubt him.
On to the race:
Swim- Followed Coach Grasky's advice of using a tight streamline and glide off the wall before starting and maintaining a steady and conservative kick. Saved my legs for a strong bike and run. I was 3rd out of the water and swam a 9:51pr.
T1- Still is a challenge for me. Trying to get out of my speed suit was a bit like wrestling a monkey. I was 3rd out of T1.
Bike- I quickly passed the guy in 3rd and now had my sights on 1st place Mike Montoya. This race was a blast. We had no less than six lead changes. Neither one of us letting the other get away. According to my computer I was off the bike in 27:48.
T2- After a quick transition I was first out of T2 with Mike right on my heels.
Run- My goal at this point was to run with the runner. We ran a dead heat until the final 50 yards. Mike switched gears and ran away. I lost by 3 seconds. On the bright side, I PR'd with a 57:47. Note to self... don't let it come down to a sprint finish if you’re not a sprinter.
Next stop Ironman 70.3 California!
Leo
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