"Soul"vang, by Holly F.

Experience Triathlon Spring Training Camp 2010

As a newbie in the triathlon world, I began seeking out training programs and information, and met Coach Joe through a Master Swim program.  Immediately recognizing the benefits of his class, I hired Joe for one-on-one swim coaching. After seeing my enthusiasm for learning as much as possible about the sport, Joe casually mentioned his Triathlon Spring Training Camp.  I wanted to go. Then I found out that it involved a trip to California and really wanted to go! But, darn, I probably wouldn't be able to afford it; I asked Joe to send me the information anyway.  Upon review, my husband fueled my desire to go.  The schedule of training activities was nicely balanced and included ample private down time so that we could enjoy a little vacation along with the pursuit of fitness.  We were going!  I was nervous about how well I'd be able to keep pace with my more experienced campmates, and used it as motivation to intensify my training.  A week before our departure date, we received the camp itinerary, including information on our destination: Solvang, CA.  The town of Solvang looked like a quaint Danish village, and the surrounding country-side appeared to be designed for biking and running.

We were NOT disappointed! All we had to do was show up; the coaches took care of everything else.  This trip fulfilled our every expectation AND THEN SOME!  The hotel was comfortable, charming, and a great value. The locally guided bike tours were challenging but manageable, and included breath- taking scenery almost beyond description. In the final leg of our ride, we were beckoned by the gourmet lunch awaiting us at a beautiful local vineyard, to be followed by the obligatory wine tasting.  I honestly could not believe that the cost of these experiences was included in our camp fees.  We had such a wonderful time. Words really can't do justice to what a refreshing, SOUL-renewing vacation this was for me.
 
While no one would have minded anyone spending their down time in relaxing privacy, my campmates seemed to naturally enjoy each other's company. So much so that we ate every meal together, went shopping/exploring together, soaked in the hot tub together after our long rides, and spent a fireside evening together singing along while my husband played his guitar (ok, so really only Kyle sang, but we were singing along in our heads).  I was very proud of myself for keeping up on those long bikes, especially on the second long ride through the mountains in rain and gusty winds (even the guides said we were hard core for biking in those conditions)!  And I'm even prouder to have made life-long friends who helped spark a new passion in my soul.

Thank you to camper, Holly F, for sharing her experience from our wonderful Spring Training Camp.  All campers had ample opportunity to test not only their bike legs, but their wine palates as well!  Athletes also had a chance to run the picturesque streets of Solvang and Santa Ynez with the post-ride brick run option.  Coach Joe provided his expertise as we enjoyed our day off from cycling with a swim at the local YMCA, followed by an ET Power session of strength training.  Once again, our Spring Training Camp was a smashing success, and we are already looking forward to next year!
 
Check out all of the photos from this great training adventure in CA wine country on ET-Photo!

From Couch Potato to Triathlete in Training - by Jeff S.

Jeff's journey will touch, move and inspire you. He is an amazing guy on a mission. We look forward to hearing more from Jeff as he completes his first triathlon!!

It seems that many people who do triathlons come from some kind of background, whether running, swimming, or cycling. I come from being a couch potato. Over the last half dozen years of my life I have become very lazy. I would watch anywhere from 3-5 hours of TV a day. When my pants went from a 34 inch waist to a 38 inch waist and I found out I have extremely high cholesterol, I finally made the decision to do a triathlon. I had been thinking about doing a triathlon for several years. But I have tried to work out in the past and I always lost motivation 1-2 weeks into my training. Since deciding to do a triathlon I have been able to maintain my motivation with the help of Coach Joe. I met Coach Joe at Life Time Fitness in Romeoville. I have been asking about a triathlon group at Life Time since I joined and Joe arrived just in time for me.


Joe introduced me to his own personal training company, Experience Triathlon. After meeting Joe and his positive attitude, coupled with his amazing knowledge of everything triathlon, I signed up immediately. I can't even begin to explain the results I had. Within the first week I went from being able to swim 2 lengths of a pool all the way to 20 laps before burning out. I went from biking for fun, to biking for distance. And my toughest feat... I went from barely being able to run without complete exhaustion to running my first ever 5K race only 5 weeks into my training.


I still have a couple weeks before my very first triathlon but simply because of Joe I feel that I will be able to finish it. Not only will I finish my first tri, I already have plans to move myself up to the next level in 2007. And who knows, I might even do an Ironman someday. Joe has not only helped me physically but mentally. I have always been a positive person but I never had the attitude that I could do anything I put my mind to. Now I KNOW I can do anything I put my mind to.


I talk about and advertise for Joe to anyone who will listen. He has helped me to change my life and make myself healthy and I want to do whatever I can to help others experience the joys that I have found. So far in a little over a month and a half I have lost 15lbs and 5% body fat. I'm sure my cholesterol has gone down also.


Thank you Coach Joe for everything you have done. I could never repay you for what you have done for me.

Beating the Demons by Drew R.

On August 12, 2007 at the Naperville Triathlon ET athlete and webmaster Drew R completes his year long journey toward becoming a swimmer and triathlete. It was an emotional day for Drew and the ET family as we cheered our friend into the water and across the finish line. Congrats Drew!!

Six weeks before the Naperville Sprint Triathlon, I knew I was in trouble. Yessiree, no doubt about it, I was in a pickle. Less than two months to go before my first ever triathlon, and I still couldn't swim in the deep end of the pool. I sank like a stone, and I was helpless to improve. How in the world was I going to finish this triathlon?

Let me back up just a bit. Well, maybe more than a bit. A year, in fact. It had been almost one year to the day since I finally went to Coach Joe and asked him to help me learn to swim. I'd been forced to do some swimming as a Boy Scout more years ago than I care to think about, but I'd never been able to get into water that was over my head. Forget diving - I couldn't even descend a ladder into water I thought might be too deep! The years went by, and I told myself it didn't matter. I just avoided water and didn't think about it, and led a happy, albeit waterpark-free, life.

And then I started hanging around with triathletes. I don't really know why. I honestly thought I was hanging out with runners! Then, they started inviting me on bike rides, and I got a bike and went along, and it was fun. Then they started inviting me to swim, and I made my usual excuses and avoided that, and all was well up to a point. That point being Coach Joe, of course. Now, give my wife credit - she had tried for years to get me into the pool, but she eventually gave up when she saw how totally irrational I got near the water. But after she and I signed on with ExperienceTriathlon (strictly to improve my running and biking!), I met more and more of these triathletes. And they seemed to have so much fun training in three different disciplines. At that point I really started to feel left out, and I began to re-examine my situation. Finally, I went to Coach Joe and asked for his help.

I still remember the first lesson. Coach told me to stick my face in the water and blow bubbles. I think I held my face in the water for all of a half-second or so, expelled all the air in my lungs, jumped up and said "Nope, I don't think so". I should point out that this was in only a few feet of water in the lap pool at Life Time Fitness. Not exactly an auspicious beginning...

Months went by, as Coach Joe walked me through the Total Immersion swim routine. He built up the various part of my swim stroke, not to mention my confidence, bit by bit. He was very patient and always encouraging, and I slowly started putting the bits and pieces together into something that almost vaguely resembled a swimming human, as opposed to a drowning orangutan having a nervous breakdown. I finally reached the point where I could toss the flippers aside and actually swim freestyle from one end of the lap pool to the other. I was almost there! Or, maybe not.

Back to six weeks before the tri, when I was displaying all of the swimming acumen of your average boat anchor, minus the handy winch to drag my sorry butt back out of the depths. What happened? Well, if you've ever raced at all, you probably already know. The demons had me. Those mental demons we all face eventually when we try to push ourselves past our comfort zone. They had me by the neck and were shaking me like a puppy with a new chew toy. Despite all of my work in the lap pool, when I headed down to Centennial Beach for the first time, I was still afraid to go into the deep end! How was I going to complete a triathlon if I couldn't get through the swim route?

This is where the coaches at ET really came through for me in my darkest hour. Coach Steve and Coach Patty, and especially Coach Joe, saw the mental train wreck I was becoming, and they put together a game plan to get me to race day. They got me into that deep end, swimming with me and helping me to gain confidence. Coach Joe spent a full hour with me just showing me the right way to tread water, to float on my back, and other ways to get my wind back in the deep water. I had never realized that I could relax and get some energy back, without automatically sinking to the bottom! That one extra hour with Joe was the turning point in my battle with the demons, but I still had work to do. But with the help of the Monday night coached swim sessions at Centennial, I became much more comfortable swimming with other people in the deep end, getting bumped in the water, and taking the occasional wave in the face without feeling the urge to panic.

Race day was almost anti-climactic, in terms of nerves. I couldn't believe how calm I was approaching the water. Perhaps that group of a dozen or so ET athletes chanting my name at the water's edge had something to do with it? Not one of them was competing in this race (the always popular Pleasant Prairie race was the following weekend), and yet here they were, cheering me on. That was a special moment for me. Embarrassing as hell, yes, but also special. The ET family was out in full force, as usual, showing support to the team members doing the race. Rich K and Jen M were also competing, and also as usual they had spectacular races. And even they managed to cheer me on as I started the run course, and were there at the end to congratulate me on my first triathlon. It seemed like I heard people cheering for me at every stage of the event, and that really helped me to get through it (at one point, I wondered how the heck I could still hear Patty cheering from the far end of the pool, but I did!). As I sprinted for the finish line, I had only two thoughts in my head: 1) don't puke on the girl removing my timing chip, and 2) I am so glad I did this! I am finally one of those triathletes, but even better, I finally faced my demons and won.

Getting Back to the Basics: Healthy Eating

By Laurie Schubert
PhD RD LDN
Team Dietitian

It's the new year, and all of last year's dietary transgressions must be overcome! Sound familiar? It's so easy to let the holidays take over our eating habits as once-a-year treats appear in our homes and offices. Now it's time to regain control and get back into healthy eating. Since goal setting has been covered in Coach's Corner, I'm going to focus on the basics of healthy eating, both healthy habits and a healthy diet.
Healthy Habits

1. Eat on a regular schedule, beginning with breakfast. A recent article indicates that eating regularly increases our metabolic rate.[i] Our daily feeding pattern regulates liver proteins that directly affect our metabolism. Skipping meals causes a dip in the metabolic rate. If you get into a long-term habit of skipping meals, your metabolism is consistently depressed. Missing breakfast is particularly problematic, leading to flagging energy and concentration in the morning and consistent overeating later in the day.[ii] Additional benefits of eating regularly include improved strength and endurance, better concentration, and a consistent supply of energy and nutrients to support optimal functioning all day long.
2. Eat in a thoughtful manner. Think about how much you eat and what you eat. Consider hunger on a scale of 1 to 10, with 1 being ravenously starving, and 10 being the post-Thanksgiving meal food coma. Plan to eat when you're a little hungry, around a 3 on the scale. Eat slowly, enjoying your food. Stop eating when you're not hungry, but not stuffed, around a 7 or 8. This deliberate approach curbs overindulgence and promotes maintenance of a healthy weight. Also, think carefully about treats. Do you really need one? And what will you have? Contemplate a small portion of a higher quality treat over a larger portion of a lower quality version. An effective way to promote mindful eating is to always eat at a table. Avoid eating in front of the TV, at the desk, while reading, or in the car. This allows you to concentrate on the flavors and textures of the food, noticing your hunger levels along the way.
3. Get reacquainted with normal portion sizes. Spend a day measuring out cereal with a measuring cup, pouring beverages into a cup of known size, and squeezing mustard into a measuring spoon before adding it to a sandwich. Don't forget to consider the dishes you use every day. Figure out what a normal portion size looks like on your plates, in the reusable plastic tubs you take for lunch, and in your favorite prepackaged foods. You only have to do this a couple of times to know which glass to reach for in the morning or how much peanut butter to spread on your sandwich. As an added benefit, you know how many servings are really in that package of chips! How do you know what a portion is? Check the Nutrition Facts panel on processed foods. Portions of whole foods are listed below.

Healthy Diets

1. Select lean meats and beans as protein sources.[iii] That fresh sausage tastes great, but it shouldn't be an every day menu item. Instead choose leaner cuts of meat and prepare them well. Not into cooking? There are options for you in the frozen aisle and at the deli counter. Pick up a rotisserie chicken, and then discard the skin and fat. Often these come with various herbs and in a low sodium version. Love to cook? The cuts of meat, fish and fowl available in the Chicagoland area are immeasurable. For vegetarians or carnivores expanding their horizons, a mix of beans and whole grains throughout the day can provide complete protein with the extra benefit of fiber. Portion sizes: 1 ounce cooked meat or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon nut butter, ½ ounce (1/4 cup) nuts. Portions/day: 5-6.
2. Be whole. Make at least half of your grains whole grains. Whole grains are excellent sources of fiber, vitamins and minerals. Refined grains lose those valuable commodities, and only a small fraction of the native nutrients are added back as enrichment. How can you tell if your product is made of whole grains? These days, manufacturers trumpet that information from the front of the package, but the best way is to check the ingredient list. It should contain the words "whole wheat" or "whole grain." There are several other grains available in local stores, including barley, quinoa, brown rice, oats, buckwheat, and millet. Portion sizes: 1 1-ounce slice bread, 1 cup cereal, ½ cup cooked grain. Portions/day: 6-11.
3. Choose healthy fats. An easy shortcut: healthy fats are usually liquid at room temperature. Focus on plant-based oils such as olive, canola, or vegetable. Fats that are solid at room temperature, such as butter, shortening, and most animal fats, should be limited. Of course, there are exceptions to this rule. Nuts, nut butters and avocados contain healthy fats, as do some butter-type spreads, even though they are solid at room temperature. Also, limit the quantity of fat used when cooking and added at the table. Sauté foods in a teaspoon of oil, not a couple of tablespoons. Avoid trans fats by choosing whole foods or processed foods showing 0 grams of trans fats in the Nutrition Facts panel. Portion size: 1 teaspoon oil, butter, or butter-type spread, 2 tablespoons nut butter, 1 ounce nuts, ½ avocado. Portions/day: 5-7.
4. Consume low fat dairy or a comparable substitute. Dairy is an excellent source of calcium, vitamin D, potassium, protein, and at least six other vitamins and minerals. Most of these are available through other foods, but calcium and vitamin D are more difficult to get in the required amounts. Substitute fortified soymilk or orange juice to gain these nutrients if dairy isn't an option. Other sources of calcium include fortified cereals, dark leafy greens, black beans, and canned fish with bones (think sardines). Vitamin D can be made in the skin with sunlight, or found through fortified foods and some mushrooms. Portion size: 1 cup milk, fortified soymilk, orange juice, or yogurt, 1 ½ ounces cheese. Sorry! Ice cream doesn't count. Portions/day: 3.
5. Don't forget the fruits and vegetables. This is an area that nearly everyone can improve on! Consider trying a new fruit or vegetable. Why? There are hundreds of options in every store and ethnic groceries only expand the selection, dozens of preparations for fruits and vegetables, and seasonal variation. Work toward consuming a variety of colors, particularly dark green and orange, every day. Fruit often comes in its own packaging, and there are pre-cut and microwavable fruit and vegetable options for people on the go. Portion size: 1 cup raw or cooked fruit or vegetable, 8 ounces 100% juice, 2 cups leafy vegetables, ½ cup dried fruit. Portions/day: 5-9.

The amounts listed above are for a normal, healthy person, not an athlete. Athletes often require more calories, so the number of servings increases proportionately. If you need assistance with eating to support your athletic pursuits, setting a race day nutrition plan, or getting nutrition therapy for a medical issue, give me a call! I'll help you match your needs with your food preferences so you can reach your goals.

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Laurie Schubert is the Team Dietitian at EXPERIENCETriathlon. She specializes in working with clients to meet nutritional needs and goals within the boundaries of food preferences, cooking ability, medical limitations, and budget. She has a particular interest in sports nutrition, but gets personal satisfaction from encouraging people in weight loss, finding the right meal plan for a diabetic, and watching young children learn to enjoy a variety of foods. Click here to learn more about ET Nutrition programs.

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[i] Vollmers C, Gilla, S, DiTacchioa, L, Pulivarthya, SR, Lea, HD, and Panda, S. Time of feeding and the intrinsic circadian clock drive rhythms in hepatic gene expression.
PNAS. 2009;106(50):21453-21458.
[ii] Schlundt, DG, Hill, JO, Sbrocco, T, Pope-Cordle, J, Sharp, T. The role of breakfast in the treatment of obesity: a randomized clinical trial. Am J Clin Nutr l992;55:645-651.
[iii] 2005 Dietary Guidelines for Americans. United States Department of Agriculture, mypyramid.gov, Dietary Guidelines. Available at: http://www.mypyramid.gov/guidelines/index.html. Accessed on December 23, 2009.

ET Youth Triathlon Training Camp - Naperville - Summer 2010

Enjoy the photo set on our ET Facebook fan page!

I Can Swim!! - by Lynn B.

I can't believe it has been a year since my very first triathlon. Last March, after going through a divorce, I needed some goals and direction in my life. Being a former athlete and since many of my patients (I oversee 3 physical therapy clinics) were competing in this small triathlon in Naperville, I decided to take the plunge and try a triathlon. Never mind the fact that I could hardly swim out of my turtle pool. After training (yeah, right) for several months and floundering, I decided to sign up for a triathlon class at LTF-Romeoville. Unfortunately, the class was canceled due to low turnout. However, divine intervention occurred and I met Coach Joe. He invited me to see what triathlons were all about and reassured me that I would be able to finish the race in June. For the 3 weeks of training with Joe prior to the race, never once did he imply that I couldn't do this (even though I couldn't swim, only side stroke). He gave me confidence every day.

So, come race day, I was pretty calm up until I approached the beach and almost puked!! Again, Joe was right there, saying, "You can do this. Enjoy the moment." There I was, participating in my first organized race EVER, doing a half-mile swim as side stroke. It was only two weeks ago that Coach Patty told me, "Girl, you had amazing guts for swimming your first tri doing side stroke." Ignorance really is bliss!! Or I just fell off the bike and suffered MTBI (mild traumatic brain injury!). Patty, thank you for sharing those words a year later!!

During this past year, I have been working incessantly with Coach Joe learning how to swim and getting confidence in the water. I am proud to say that I just completed the 2007 Women's Subaru swim doing freestyle!!! I had some moments early on where I got jostled and panicked a little bit, but quickly regained composure and off I went.

I can't tell you what this past year and training with Coach Joe has meant to me. I have never encountered an individual with more passion and commitment to his clients than Coach Joe. "Experience Triathlon" could not be a more fitting name for his vision. Joe just doesn't talk it, he lives it!!

I hope this inspires anyone who thinks they can't do a triathlon because they can't swim, or bike, or run. The ET team is there to train and encourage you so you truly can "Experience Triathlons." Thanks, Coach Joe...we did it!!!

Why am I here? - by Marsha H.

Ever wonder what triathletes think about during a long, tough race? Here's a peek into our world as Marsha fights the demons and completes her first Olympic triathlon at Pleasant Prairie. Congrats on a great race and beating the demons, Marsha! - Coach Joe

Marsha (left) and Suzy at ET Summer Camp

Coach Joe always says I am too quiet. There is nothing quiet about what I am thinking during a Triathlon...

I wake up at 3:50am to bolts of lightning and winds and downpour. It is ugly outside. I stayed up in Wisconsin with Sue (tri buddy). We giggle and think about going back to sleep but don't want to look like wimps in front of the ET family that are waiting for us in the lobby. We go downstairs and find everyone dressed and ready to go. I think there must be something wrong with us as we venture out in the cold rain to set up transition. I get to transition and am now wet, muddy, cold and scared of the roads to bike on. People are leaving and bailing out of the race in numbers. I look around to see if anyone I know is doing the same. No... of course not. Now I think there is something definitely wrong with us all.

The race officials open the rec complex due to the dangerous weather and we huddle in there and wait. The announcer at 6:30am says, "Now that we only have the strong left and the weak have gone home, we are going to start the race in 30 minutes." Blah blah blah about how dangerous the road conditions are and that our brakes won't work well and.... I feel sick and I want to throw up. Why am I here and why am I going to do this? I look around for someone else looking ill and everyone else is packing up their stuff and heading out for transition. Coach Joe sees me and does his magic pep talk and I head out the door.

It's cold, wet and, ok, good... a little humid. That will help me feel warmer. Great- I look out in transition and everyone has wetsuits. Nice. My sure thing swim now just got compromised because everyone now is a better swimmer because they have wetsuits and I don't. Have to stop being a baby and move forward. I am in heat 5 and am standing there ready to go. I go in the middle of my heat because I am not the stronger swimmer today. I want to cry and run. The gun thing goes off. Am I really running? Why, yes, I am on autopilot and just dove into the water. It's warm and perfect and quiet. I love the water. I feel safe in it and it is crowded and, this sucks... there are too many people here in the middle. Screw drafting... I swim to the outside where I am alone and I get into my rhythm and just swim the way I love too. What? The end? Ok, kick and get my legs going because as soon as I grab sand in my hand I have to stand up and run like fire and get myself on the bike. No more slow transitions for me. Got the sand... I am running as hard as I can up the sand hill into transition. I yell at Patty as I see her leaving w/ her bike. I am short of breath and can't breathe and am shaking-no time to think about that, just get on the bike and clip in without falling... ok, I'm in and away I go.

The roads are typical Wisconsin country roads with bumps and potholes everywhere. Great- standing water puddles. Slow on the turns, no falling allowed. The bike ride was very cautious. Time to dismount- don't fall... I didn't. Great, my feet are numb (were my shoes to tight?) Socks suck to put on when they are wet. Make mental note to consider running w/o socks. Shoes on- grab watch, hat, race number- GO!!! GO!!! Run and get all this junk on. Can't breathe again. Can't feel my feet. Is that my sock bunched up in my shoe? Can't stop- just deal. My legs are lead. Took me 1 1/2 miles before I got feeling to my feet. Yep, sock is bunched and it's going to hurt- just deal. In my rhythm by mile 2 and finally feel great. Bob passes me; he smiles and boosts my spirits. Say Hi to more people I know. Every familiar face is giving me more and more energy and confidence. It's great to be in the ET family. This is fun. It's great to be alive. Did I really not want to do this? Make a mental note to never ever back out of a race again. OOh -ouch -pain- what is this? My side is cramping, I can't run, I have to keep moving. Why does this hurt? 1/2 mile of pain, I belly breathe, burp.. Yeah! It's gone. Air bubble. Make a mental note to learn to hydrate on the bike without taking in air. Joe is passing me. I thank him for not letting me bail out, but he is cruising.

I can hear the announcer and the crowd welcoming the first finishers. I can see the crowd and the finish area... pick up pace. I feel great, tired, yes, but happy. See the finish line and sprint with everything I have left. Try to look decent because the photographer is taking pictures. Smile and run...smile and run. Screw it, I can't do both at the same time. Run through the finish, get my chip off, grab a Gatorade and my people and share in this great day of another great achievement!!

What a crazy weather weekend at Pleasant Prairie. Certainly a great day of mental toughness training. Stay tuned for more stories from this wild and wet weekend! All the fun photos can be viewed at experiencetriathlon.com. - Coach Joe

Being Consistent

While it's been a long season for most of us and we do need to disconnect both physically and mentally to recharge our batteries, it's also time to plan for the upcoming year.  Often times athletes will put off both the planning and training for the following season until after the holidays.  This approach will make achieving higher fitness and racing goals very difficult if not impossible.  Research has shown that significant decreases in fitness start to occur within as little as three weeks of no training.¹  This is the training principle of reversibility.  Basically we build fitness by applying just the right amount of workload (stress) to the body at the right time along with properly timed recovery to ensure growth.  Well, if we don't apply workload and stress to the body, fitness declines. Certainly you can rebuild the lost fitness and maybe do enough training to get a personal record (PR) next season, but why take the chance and why lose your hard earned fitness levels in the first place?  When I look across the team athletes, those that are the most consistent in their year round training and execute better than 95% of the workouts in their plan are the ones that are injury free and have the most success in training, racing and life.  As my coach once told me, "Ironman comes to the smart and steady athlete, Joe."  Being consistent IS the path to growth.

For this reason, after the race season, I recommend that athletes only take a short transition period of 1 to 3 weeks of unstructured training.  This can include swim, bike and run workouts along with other activities but they are done without attention to intensity, duration and frequency.  Unstructured training provides a much needed rest from the week after week year long regimen of highly structured triathlon training.  It's also a great period to reflect on the season.  To identify areas of your training and racing that went well and those that need improvement.  Goals for next season should also be developed so that your coach can properly create your annual plan and monthly training objectives.

Once the goals are set and the transition period is over, it's time to enter into the off-season base training period.  Much of next season's success will be dependent on the design and execution of base period training.  The major goals of the base period are to build aerobic fitness, build strength and improve efficiency (technique) in each triathlon segment.  We often talk about the base period building the needed infrastructure or foundation for the body to perform at higher workload levels down the road.  Increasing the capillaries, allowing more blood flow and therefore the movement of more oxygen through our systems is why we can go faster with the same amount of effort as last season.  Bottom line, we can just get more work done with less effort and this means having a higher chance of getting that next season PR that we all hope for.  Another way to see this is in reverse: don't build the foundation, don't build the extra capillary action, don't build the infrastructure and then try to go out and race hard without the ability to flow more oxygen to the muscles.  Well, it's like a house of cards on a weak foundation.  The smallest of forces will bring the house (and you) down.

So how do we build the right base and ensure success?  ET coaches work closely with athletes in the base period through a custom training plan designed with the right progression of workouts to meet each athlete's needs.  Doing the right workout at the right time while having someone hold you accountable over the upcoming holiday periods and long cold winter months are some of the biggest benefits of having a coach.  Additionally, our group training programs such as ET CardioRun, ET Masters swimming, ET Power (strength training) and ET Computrainer (bike power), provide a fun, social and systematic way to move your fitness forward over the winter months.  Stay tuned for details on those programs in future editions of ET News.

After the longer base period we move into a shorter build period of more race specific and race intensity workouts.  These build period workouts will be noticeably stronger for the athlete that developed a solid, high quality base over the winter.  The infrastructure or highway is built and the oxygen can flow and more workload can be done.  It's at this point that we see athletes reporting speeds that are 1-3 mph faster on the bike, 30 seconds per mile faster paces on the run, and getting out of the water fresher and with improved stroke mechanics and better aerobic base.

In summary, while it might be tempting to take some time off from training after the race season, it can have a significant impact on your fitness levels and goals.  It's much better to continue a steady, consistent lifestyle of daily fitness than it is to try and get back into a routine down the road after months of minimal training.  Success in training, racing and life goes to the smart, steady and consistent.

¹ Wilber RL, Moffatt RJ. Physiological and biochemical consequences of detraining in aerobically trained individuals.  J Strength Cond Res 1994;8(2):110-124.

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Joe LoPresto is the Founder and Head Coach of Experience Triathlon LLC.   As leaders in the endurance coaching industry, Coach Joe and the Experience Triathlon coaching team help athletes of all ages and abilities achieve success in training, racing and life.  Learn more about Coach Joe and Experience Triathlon at experiencetriathlon.com and ET-Youth.com.