BPC's Blog

Why should athletes do LT and VO2 work in the build phase of training/

Ali Winslow - Wednesday, February 17, 2010

I spent this past weekend in Boulder Colorado with several other cycling and triathlon coaches. If you don't know this already, Boulder considers itself the triathlon and endurance training mecca of the world. At any one group workout you will see top level pro athletes, aspiring age groupers and prior Hawaii IM winners.

What I learned out there was this- athletes need to do their VO2 work and LT work pretty much year round (that is, if they have a solid base of training). Why not?

It seems to us New Englanders that in the base period and build phase period (Fall and Winter), we don't need to do these hard efforts. I have heard time and time again- it's the "off" season, I just need to do base work (low aerobic training). However, if you don't consistently challenge your energy systems, how will you improve? How will your VO2 improve if you don't do any VO2 work? How will your LT improve?

Yes, VO2 efforts and LT efforts are hard. However, only 20% of your overall run volume and 30% of your overall bike volume (based on weekly workouts) should be at these hard efforts. When I explained this to our cycling classes, I got alot of surprised looks. In general most athletes either don't go hard enough or go too hard too often, resulting in mediocre workouts most of the time, they don't improve, they don't see results and get either overtrained or are sick all of the time. If you look at your weekly volume in minutes or hours, take 20% of that overall time (for running) and 30% of the overall time (for cycling) and that's the amount of time you can spend in VO2/LT effort. For swimming it's about 50%. The rest of the workouts should be dedicated to technique work, etc. If you are finding that you are doing too much or not enough, change your workouts to follow the above protocols. You will find that you are getting more out of your workouts, you will be able to go hard when the workout dictates and you will enjoy your recovery and technique work.

Ali

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Endurance Training

Ali Winslow - Monday, January 25, 2010

I ran 16 miles yesterday. That's pretty impressive for me, since I haven't run that far in about 3 years or possibly longer. It was actually meant to be a 14 mile run which was mapped out by my training partner...she clearly underestimates distances! Anyway, it was a great run, the first 8 miles I actually thought I wasn't going to make it, my legs felt pretty heavy and slow and the two other runners decided that a 7:30 pace was the target pace. It was fine, I kept my focus on the roads around us and the beautiful scenery- which by the way, was spectacular- I highly recommend running the bike trail and roads in Orleans and Eastham (Cape Cod) in the winter. So, back to the run- we ran about 8.5 miles, stopped for a quick drink and bathroom stop and then headed back towards Orleans...We hit the bike trail with at least 4-5 miles to go and I quickly realized that our 14 mile run was about to turn a bit longer. Oh well, I knew that I had it in me to continue.

What I realized during, after and especially today, was that my overall endurance and strength have improved dramatically over the past few years. I stopped running marathons and long distance because the longer training really broke me down and I was trashed for a few days after each long run. Today, I woke up a little tired and just a little sore in one ankle, but I hopped in the pool, swam for a bit (the first 500yds were slow) and then came into the gym and did my core work and some light movement strength session. Now, 24hrs after the run I feel fantastic and ready to hit it hard tomorrow for the bike workout.

What this proves to me, and it certainly follows the research out there on strength training, is that strength training improves recovery time and endurance. There's no way that I was ready to run 16 miles, since my longest run to date is a little less than 13 and not only was I able to do it, but at a respectable pace as well. And my legs and body aren't trashed. It's due to the hard efforts of the squats, deadlifts, single leg squats, slide lunges and upper body work (chin ups, rows, pushups). I am pretty excited about this and now that I know the distance won't ruin my body, I am amped for more strength workouts and more distance workouts!

What about you? Where are you in your training?

Stay strong.

Ali

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Why is Core Strength Essential for Triathletes (and daily life..)

Ali Winslow - Friday, January 22, 2010

Have you ever tried to plant a flower in a pot? If you don't have the proper amount of soil surrounding the flower, it will just topple over and be floppy. The same principle applies to your spine. If you don't have the correct tension on the supporting muscles in your torso and "core" then how can you expect to have a healthy spine? Do triathletes complain of back pain- you bet they do. And this past week I started implementing the basics back into all of our athletes strength programs. I did this because January is a time of resolutions and there's a "newness" in the air. So I figure it's a good time to reintroduce our athletes to their core- I am truly amazed how athletes can learn to cheat their way thru core training. Now that I am bringing it back to the basics, they are finding how difficult these exercises can be when done properly. And for the new athletes to the program, well, they are just learning about how they need to activate specific muscles. Here's an example of how we are doing our new programming:

5 basic core exercises divided up by the following: Prone (face down) exercises like quadraped position draw ins or hip extensions, "planks", or supermans, then lateral (side) bridges, supine (on back) hip lifts, then some type of core flexion exercises. Each week the athletes change the reps or time in the position. After they finish ALL their core exercises, they then go into their strength work. And our method for strength is simple- keep it functional, make it sport specific and focus on neuromuscular work first. All our athletes are performing 2 legged squat work, chin ups, pushups, staggered stance deadlifts and KB power swings. I am looking forward to seeing the results this year in March and April when they athletes begin to get outside on their bikes or when their racing season begins. If you don't know what these exercises are, or if you haven't bought into the strength training concept for triathletes....well your choice is simple- stay slow and injured, or get on the wagon and come see how to strength train.

Stay strong,

Ali

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Why are VO2 intervals important and how to make them part of your program

Ali Winslow - Wednesday, January 20, 2010

What is your motivation to get yourself going in the off season? Why do you get on the trainer to ride, or run outside in the zero degree temps, get in a pool at 6am, or do your hard strength workouts in a busy gym?

It's motivation. It's the knowledge that your competition is out there, probably doing the same or more than you right at that very moment. And it's this same kind of motivation that pushes us to do the hard work, the VO2 intervals that burn out our legs and lungs. A coach can write the best program for his or her athletes, but if they lack the motivation, then the cornerstone of the program is lost on the athlete.

Has this inspired you to keep on reading? Do you know what these VO2 intervals are? Well, the definition of VO2 is the maximal oxygen consumption that you have. We test it on the New Leaf Machine, we test it out of the lab in a "field" setting and we test it weekly with our workouts.

This week our cycling workouts focused on a :40/:20 on/off maximal power/velocity efforts for our main set. This means we worked our athletes on the short but very high intensity interval at 103% of their vVO2. I coached the athletes to focus on the amount of power they could generate from each pedal stroke, rather than worry about how fast their legs were pedaling. And this workout hurts. A lot. If you are doing these correctly, your leg muscles burn, your lungs will burn and you certainly don't get enough recovery time to even relax and shake it out. However, due to the short duration of the interval, the body will not feel nearly as taxed as you would if we were doing 20minute efforts.

However, after a few weeks of these types of intervals (we manipulate time and recovery time each week) athletes will see fantastic results. Not only will they increase their maximal power, but their overall fitness improves as well as their mental strength.

Now get yourself out there and stay motivated.

Ali

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Build Period Week #2 Swim, Bike, Run and dealing with cold winter training

Ali Winslow - Monday, January 11, 2010

Arctic and Canadian chill in the air. Crescent moon in the sky. A few cars out and a few brave souls in reflective gear running along the Charles this morning. It's week #2 in the BPC build phase and we were in full swing at 6:30am in the Case Center Pool. The theme this week is fitness. It's that time of year to build upon the technique work that you did in the fall, and rely upon your acquired skills from technique to increase and boost your fitness. The swims in this 10 week period of time have a technique and drill focus for about 40% of the workout and then 50% of the workout is focused on increasing fitness in the water. This presents a challenge to the athletes, because they have to work hard not only for the drill set, but especially for the main set. I told them this morning and this goes for athletes training everywhere- at this point they should have 3 swims per week: 1 swim is short intervals with fast paced efforts, 1 swim is mid distance intervals at tempo pace, 1 swim is long intervals with endurance focus. This is so that each swim is different, they are reminding their brains and muscles to swim efficiently as well as working on strength, fitness and endurance. Last week was 200's, this week 100's and next week will be shorter. What does this mean to our athletes? Get out of your comfort zones and pushing to work hard and get to the next level.

Swim on...

Ali

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Build Period in Full Swing

Ali Winslow - Wednesday, January 06, 2010

Well last night everyone's new years resolutions were firing on all pistons! 30+ people in our first winter cycling class. They were packed in tight, trainer to trainer, heart rate monitors on, cycling computers working, heads in the game. The BPC cycling class last night-and this morning were filled with determined athletes and great energy.

It's always fun to see old faces and new faces in these classes and from my perspective, the best part of last night was the new workout formats. I love to change things up on clients and athletes-keep them on their toes and keep them focused on learning new things. I will tell you, we did get some resistance at first, but I truly believe with this new program athletes will learn to be more proactive in their own cycling workouts which will eventually translate to better overall fitness and most importantly, awareness of what they can do.

Last nights and todays workouts were a test of endurance, determination and current fitness with the vVO2 test. This test comes from the work of Billat and helps the athletes to learn their velocity at VO2 max or their wattage at VO2 max. Now with this data, the athlete can do specific intervals at a percentage of their vVO2, giving them clear feedback on performance.

I am looking forward to the next 10 weeks to see the progress and development of these cyclists and triathletes. This is going to be a tough 10 weeks of training, but it will all pay off in March.

See ya there.

Ali

P.S. If you really want a treat, check out our pictures on the next newsletter of Vic aka "Johnny G Spin Man"

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New Years Resolutions

Ali Winslow - Sunday, January 03, 2010

Well. It's definitely the new year. I went to the grocery store and the front of the shelves are lined with various cleanses. All the magazines have the get yourself into shape titles on the front and every commercial on the TV begs you to question "Why don't I have a good resolution?"

I think motivated athletes are a different breed. Every year friends and family ask me- "is this your really busy time?" And I say yes, but it's not because people are crawling out of the woodwork to get motivated. It's because this is the time that I ask my athletes to make commitments to their training and race goals, to get truly focused on what they want to accomplish in 2010. These are athletes who are already dedicated to themselves and to the sport, they are already consistent in their workouts, they are motivated to come in to our group cycling classes, strength classes and swim classes.

What I think is amazing is that for some reason Jan 1st always has people fixated on changing something. I have an idea, why not change whatever it is that you want to work on today? Why wait? Why do we need a specific date to allow ourselves to change?

If it's motivation that you need, well, just come into our cycling classes at Landry's on Tuesday or Thursday nights or even at the 6am class on Wednesday mornings. Those athletes are ready, focused, and sweating it out every week. Or how about jumping into the pool on Monday mornings? I am looking forward to another 10 weeks in the pool. Or even more- challenge yourself with our weekly strength workouts on Mondays or Thursdays- if you really want to make a change, the time is now.

Happy New Year To All. Looking forward to a solid year in 2010.

Ali

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