Amateur Endurance Feed

Rules of the Road

Fri, 30 Dec 2011 00:00:00 -0800

Rules of the road: How to stay safe while pounding the pavement and using the bike lane

For most of endurance athletes, a big majority of their training is done outdoors. Whether it be on the trails or the road, most serious athletes prefer the fresh air over being couped up in a gym. If you live in a more urban setting, most likely your training is going to consist of pounding the pavement or riding on the roads. In order to stay safe while training in the middle of a heavily populated area, there a few simple rules that should always be followed while running or riding.

Running

Most runners would think that running on the sidewalk is relatively safe. And for the most part, it is. But the fact is, a runner is no match for a car speeding through an intersection. In this day and age of texting and talking on the phone while driving, a lot of drivers are usually distracted and can easily overlook a runner crossing the intersection. In order to stay safe at crosswalks, make sure you have pedestrian signal and make eye contact with any driver that is looking to cross the street in your direction. Especially during the morning hours, most drivers are in a rush so don't proceed until they see you.

Many runners choose to run in the bike lane, since the asphalt is perceived to be softer on the joints than pavement. If you prefer the bike lane, make sure to run against traffic, so you are aware the cars coming towards you. Also, always get out of the way for cyclists, since it is actually their lane.

Cycling

Since cyclists are required to ride in the bike lane with traffic, following the rules of the road are essential for a safe ride. Before heading out on a ride, make sure your bike is working properly. A busy street is not the ideal place to have to make last minute bike repairs. Although it is common sense, don't forget your most important piece of equipment - your helmet.

Since you are sharing the road with motorists, cyclists must follow the same rules that cars do. Make sure to stop at all stop signs and traffic lights and use hand signals when turning. Be sure to stay in the bike lane and ride with traffic. Also, be conscious of parked cars, since a driver exiting the car may not see you when they open the door. If its raining, use extreme caution and ride slower. If you choose to ride with music, make sure it is turned down and only in one ear. And if you ride at night, make sure you are extremely visible with lights and reflective clothing.

While most athletes don't encounter problems with motorists while they are training, it is important to follow these simples guidelines while out on the road. Runners, cyclists and motorists all share the streets so it's important to be respectful to everyone out there. In order to be safe on the roads, it is vital to pay attention to what is going on around you. Remember, a runner or cyclist will always lose if hit by a moving car so keep those eyes and ears open while out on the road.

Emily Cebulski is a veteran marathoner, freelance writer and employee at the San Diego Running Institute.

EK Endurance Coaching at St. George, UT

Fri, 30 Dec 2011 00:00:00 -0800

Our 140.7 training camp. "We go beyond the finish line!" Get first hand course Knowledge of one of the toughest IronMan courses in the world! Race execution seminar will be done early in the camp so you can then put that new knowledge into real world use.
Great coaches, great people, and a great location.

This Camp will include:

Accommodations at a fantastic local home. Product from EK Endurance Coaching partners: Infinit Nutrition, Mix 1 and more. More during the day training food and snacks. Dinner cooked at the house each night, group effort gang I'm not Bobby Flay. Training seminars each night and free one on one coaching consults by request. Our location is sweet! We will be staying here or a similar house. http://www.laspalmasresortcondos.com/vacation-rentals/unit-7/ Our Housing!!

ITINERARY:

Friday: arrive, quick ride, make sure bikes are working.
~Meeting after dinner go over plans for camp.

Sat: Ride course. 1 loop, easy brick run. (lactate Threshold field test for those that don't have a recent test/ would like to do one.)
~evening seminar on race execution.

Sun: Ride full course from T1. brick run. (5k max effort. fatigue rate test)
~evening one on ones/ group session, power file analysis of course execution, how to race IM SG.

Monday: Easy am ride your choice. long run on course. (running clinic before run, w/ Coach EK)

Tue: Ride: course. full or 1 loop. short brick run race pace practice.

Wed: Travel day. Recovery ride in am if time.

Covers all above. Does NOT cover flights or car, if needed.
Registration: http://www.active.com/triathlon-camp/st-george-ut/im-training-camp-st-george-ut---ek-endurance-coaching-2012

Understanding Endless Footwear Options

Mon, 21 Nov 2011 00:00:00 -0800

Neutral vs. Stability vs. Minimal vs. Barefoot......why are there so many kinds of running shoes?

Even though running is a very natural and simple sport, there are many options when it comes to footwear. Shoes are classified into different categories, depending on the level of support and cushioning that is needed. While most people believe that stability is essential in a shoe, it ultimately comes down to comfort. Each runner is completely different in their biomechanics, thus enforcing the need for a wide variety of shoes. Although it can be confusing, each shoe type actually serves a very specific purpose.

Stability

A stability shoe is pretty much like it sounds, stable. Stability shoes are designed for someone who normally pronates, or rolls their foot inward while walking or running. This kind of shoe is good for someone with a lower to medium arch, that is also flexible. These shoes are usually more on the stiff side, since they have what is called a stability post integrated into the midsole. A stability post is where the foam on the midsole is more dense and compact, giving more support for the arch and heel of the foot. A stability shoe often has a stiffer heel as well, to give support for rear pronation as well.

Neutral

By comparison, a neutral shoe (or also called a cushion shoe), is usually more flexible. Neutral shoes are designed for people with higher, more rigid arches and do not have the same structured support as a stability shoe. These shoes are best for runners who either have a neutral gait, or supinate, rolling their feet outward while they run or walk. A neutral shoe is beneficial in absorbing more shock for runners whose rigid arches don't.

Minimalist

A relatively new shoe category, a minimalist shoe (also considered to be a racing flat), is lighter, more flexible shoe than either or neutral or stability shoe. This shoe does not have stability and has minimal cushioning. Because of it it's light weight, a minimalist shoe is often used for racing or shorter, faster runs. While it does have some cushioning, it is not as dense and therefore will compact down faster than a standard trainer. This means the impact of the road can be felt faster, making it not as comfortable for some runners. These shoes should be gradually introduced into a training program, since the body will be absorbing more of the shock than it's used to.

Barefoot

While people have been running barefoot since the dawn of time, only recently have they actually had shoes for it. A barefoot shoe is more like a foot glove, providing no support or cushioning, only protection from the ground. Some barefoot shoes have individual toes, while others have a closed toe box. Either way, runners will feel everything on the surface they are on. While these are obviously a natural fit for the foot, it can also change your running form. Since there is no heel cushioning, barefoot runners automatically will have to convert to a forefoot strike, since heel striking is extremely painful. Like minimalist shoes, barefoot shoes should be gradually and slowly introduced to a training program. Even though it is considered to be a natural shoe to wear, it is not for everyone. Barefoot shoes are not advised for those fighting an injury or who are a beginning runner. There is absolutely no shock absorption with these shoes, and should be used with caution.

While the different types of shoes can be confusing, it is important to find the right kind of shoe for you. A custom shoe fitting from a specialty running store can help determine your best fit. Since a shoe is only an article of clothing, it will not make you run faster or stronger or help an ongoing injury. All a shoe should be is comfortable and allow for you to run in your most natural, efficient form. Whether it be a stability or a barefoot shoe, comfort is ultimately the biggest factor when choosing a shoe. And if you are comfortable, you are more likely to run.

Emily Cebulski is a veteran marathoner, long distance runner and running specialty expert in San Diego, CA. Check out her blog at http://trailmama.wordpress.com/

The Dirty Side of Mud Running

Wed, 16 Nov 2011 00:00:00 -0800

With the rainy season rapidly approaching, some of the local trails have become one big mud fest. During runs right after a heavy rain, it's possible to slip into some deep, thick mud, making for an interesting and challenging romp. While mud running can be fun, it can be a little dangerous as well. Here's a few tips to consider:Obviously mud is slippery, therefore your risk of sliding down a hill increase. Always make sure the tread on your shoes has not worn down and you have some kind of traction. Whether it be on the dry trail or in the mud, a shoe with a worn down bottom is always risky.

Since you sink in to mud, it is very easy to plant your foot and possibly get it stuck. If this happens mid stride, you run the risk of twisting or pulling something since your foot is staying in a fixed position while the rest of your body continues to move. The best way to prepare for this is to pay attention to where your foot is landing and steer clear of obvious deep mud puddles. If you encounter deeper mud sections, slow down to a walk to reduce your risk of injury.

Obviously mud is made with water, therefore can get your feet wet if stepped in. If you run in a cold climate, this can be dangerous as running with wet feet can lower your body temperature, possibly leading to hypothermia. To prepare for this, it's a good idea to take along another pair of dry socks if you find yourself splashing too much.

Another thing to consider is how much heavier shoes become once they are clumped with mud. Although most trails shoes have an aggressive grip, it doesn't matter when the mud is thick and sticky. That mud is going to stick regardless of the tread and that shoe is going to weigh about three times it's normal weight. While there are really no precautions for this, just keep in mind that your run might be a little more difficult because of the added weight.

With the popularity of mud runs lately, this style of running certainly isn't new. In fact, many people enjoy mud running since it breaks their routine and becomes a little more challenging. So, after a rain, it's still okay to get out there and get dirty, just be sure to follow some simple precautions and be careful!

Emily Cebulski is a long time endurance runner, veteran marathoner and freelance writer living in San Diego, CA. Check out her blog at http://trailmama.wordpress.com/

Imagery

Wed, 09 Nov 2011 00:00:00 -0800

Imagery is a form a stimulation that is similar to real sensory experiences except the experiences happen in the mind. Through imagery you can recreate previous positive experiences. Recreating past positive experiences involves recalling from memory pieces of information stored from your experiences and using them to shape further meaningful experiences. Your mind remembers these events and recreates pictures and feelings of them for you to use for future events. Through imagery you can also create events that have not yet occurred. For example, a beginner triathlete who has not yet had many real experiences with the sport can begin creating initial positive experiences of their own by observing others. A beginner triathlete can begin to view other triathletes training and racing and begin to create positive experiences that will help shape future behaviors. If you have ever watched a triathlete on a bike and tried to mentally rehearse those moments or you've watched someone you thought was a great swimmer and tried to mimic that person's stroke or you've watched a runner on television and tried to copy that runner's stride or arm swing, all of this is your minds way of remembering events and creating pictures and feelings of them.

Imagery should include as many senses as possible. Think back to your favorite movie. If you were watching the movie but had no sound, what would your experience be like? What if you had sound but no picture? Now imagine you were watching and listening to your favorite movie and you could taste, smell and feel everything going on in that movie. How would that change your experience? Lastly, you have probably attached various emotional states to your favorite movie: sadness, laughter, anger, etc. Because we use so many of our senses when we watch a movie, it feels like real life and that is why we watch it. Imagery is much the same way.

Where do you begin

Recreate a past personal experience: think back to a time when you were in your zone during triathlon training or competition. Recreate that experience by writing down as much as you can remember, using as many of your senses as possible.
Create a positive experience using a role model or an icon in the sport: if you can't remember having your own past positive experience, the next best thing is to use someone else's. Most of us know someone in our sport we think of as a role model or if not a role model, we know of someone who is an icon in the sport. Think about what makes that person a role model or an icon. If you have a DVD or can find one of this person participating in the sport, watch it and think about what makes this person a role model or an icon.
Create a positive experience you have not had: for example, to help alleviate anxiety prior to the start of your triathlon you could imagine yourself going through a warm up.

As you think about any of these situations you'll want to include as much about it as you can. Include all of the senses to make your imagine as vivid as possible. You want it to feel like a movie; something that feels like a real experience.

When to use imagery

Use snippets during your day whenever you have a moment, particularly in times when you are thinking about your triathlon training or competition.
Incorporate imagery into your dreams.
Use imagery as part of a pre-practice/pre-performance routine.

The benefits of imagery

As a triathlete, imagery can be beneficial in a variety of ways.

Improves concentration.
Build confidence.
Help control emotional responses.
Help you acquire or practice sports skills.
Help you cope with pain or injury.
Imagery can help solve problems.

In the off-season try developing and using a small piece of imagery in some area that you struggle with. For example, I’ve worked with several beginning triathletes who fear open water swimming. This is one of many situations where imagery can be helpful. A triathlete can see themselves (over and over) successfully (no anxiety, no negative thoughts and no panic) completing an open water swim; in their mind. If the imagery outcome is positive and successful the impact on the actual outcome of an athlete’s open water swim experience will be positive and successful.

For a free initial consultation contact me: drmichelle@drmichellecleere.com

Dr. Michelle Cleere (PhD, Certified USA Triathlon Level I Coach, NASM-CPT) has coached hundreds of amateur and professional athletes who compete in sports that require a high degree of mental endurance, toughness and focus to get more out of their training, obtain better results and lead more balanced lives. You can find her at drmichellecleere.com

Running Dogs

Tue, 01 Nov 2011 00:00:00 -0700

For years, mans' best friend has been the running partner of choice for many endurance athletes. Their strength, loyalty and enthusiasm make them perfect to hit the roads or trails with. While dogs are natural running partners, there are a few things to keep in mind when taking your pooch out for your run. Keep in mind every dog is different when it comes to endurance and speed and what works for one dog may not work for another.

To start with, make sure your dog is properly leash trained and the two of you have established commands when it comes to sit, stay, etc. Even though you are running as opposed to walking, your dog still needs to be attentive to you and obey your commands. As far as gear is concerned, just a regular leash and collar can work for some dogs. If your dog has a tendency to pull, either a regular or sport harness can prevent your dog from choking. A running specific leash can also help by absorbing some of the shock from your dog pulling suddenly. These leashes are made like a bungee cord and are sold at some pet stores, camping supply stores and of course online.

Even though dogs are natural endurance athletes, not all dog breeds are made to run long distances. Breeds like the Rhodesian Ridgeback, Alaskan Malamute and Golden Retrievers are naturally good distance runners because of their body structures and stamina. While some bigger dogs make good runners, not all big breeds are good for running. A Great Dane, for example, is in fact a very lazy breed and is discouraged against running. On the other side, small breeds like the Whippet, Jack Russell Terrier and Boston Terrier are considered to be good running dogs because of their endurance and ability to run fast with shorter legs. Regardless of breed, a running dog has to be healthy and free of injuries. If you have any reservations about taking your dog on a run, consult your veterinarian.

Now that you have your mutt healthy and geared up to run, the most important thing to keep in mind is yours and the dog's safety. If you do more road running, always run on the sidewalk and be aware of other pedestrians and dogs using the same path. If your dog gets very excited around other dogs, it's a good idea to always make him sit/stay when you encounter another dog on a run. Not only does this discipline him, it reduces the chances of him suddenly lunging for another dog which can actually cause injury to the runner. Probably the most important thing to remember when road running with a dog is to watch out for drivers at all times. Always use the crosswalk and wait for the pedestrian signal to cross a busy street. Although it seems like common sense to most of us, unfortunately most drivers do not look out for pedestrians on the road.

Off leash trail running with a dog is another great way to exercise your dog. However, before you unhook that leash, make sure your dog is a good listener and responds to your commands. While dogs love to run free, they are unaware of certain dangers on trails such as other animals or uneven surfaces. As an owner, it is your responsibility to look ahead and anticipate anything your dog could get in to trouble with. When out on the trails, always turn off your music and turn on your senses. The trails are full of wildlife that could potentially harm your dog, so it's better to spot these dangers before he does.

Depending on the distance and weather, bringing water for your dog is sometimes necessary. There are many different kinds of portable water dishes on the market which can fit easily in a hydration pack. Also, if you are going for a longer distance, you might want to bring some kind of food for your pooch to snack on mid run. Dog treats or

Although this seems like a lot of information about something so simple as running, it's important to be prepared when logging miles with your four legged friend. If you want your dog to have a long, healthy running career you need to take a of different things into consideration. Just like a new runner, dogs have to work up their endurance over time too. Be sure you don't do too much too fast with your dog to help prevent injury. Also, make sure your dog has enough time to rest and recover just like you. By being careful and starting out slowly, you and your dog can enjoy a long, happy lifetime of distance running.

Emily Cebulski is a long time distance runner, employee of the San Diego Running Institute and mom to Rio, the official SDRI shop dog.

Fitness for Fido: Dogs Hit the Trail With Their Owners...

Thu, 27 Oct 2011 00:00:00 -0700

SAN DIEGO, Calif. – October 26, 2011 – Man and his best friend have always shared a love of running. Whether it be a casual jog in the park or a long, grueling trail run, dogs have proven to be a great endurance partner for humans. Along with the proper diet, training schedule and gear, some dogs are just as capable of logging as many miles as their two legged owners.

Rio, a mixed breed shelter mutt is just such an example. Not only is Rio a long distance runner, but also the shop dog for the San Diego Running Institute (www.sdri.net), a running specialty retailer located in Mission Valley which recently added running leashes to their inventory to meet growing demand. "As endurance runners, we here at SDRI want to see all athletes outfitted correctly, including the four legged kind", said owner Dr. Victor Runco. "The majority of our customers are dog owners themselves so it only seemed natural to include gear for their furry friends". Of course Rio has personally tested out the new products, just as the SDRI staff does with all new inventory.

In addition to being the shop dog, Rio is also the course marshall for the Dirt Devil Racing Series, a trail race series sponsored by the San Diego Running Institute. With the growing popularity of these races in recent years, Rio takes his job as marshall very seriously. By offering course support in the form of a wagging tail and wet nose, Rio's presence is well appreciated by racers. "Trail races have a less competitive atmosphere than traditional road races, and having a dog out there definitely adds to the fun of the race", adds Runco.

Between SDRI and Dirt Devil Racing, Rio is one busy canine. If not at work, he's usually tearing up the trails with Runco, trying to scope out the next great trail race. Even so, he always has energy to help runners of all kinds find the kind of gear they need.

The San Diego Running Institute is a running specialty retailer, offering a custom shoe fitting system developed by owner and chiropractor, Dr. Victor Runco. SDRI offers the latest in shoes, clothing and gear for both the road and trail runner.

Off-Season Motivation and Mental Preparation

Tue, 04 Oct 2011 00:00:00 -0700

by Dr. Michelle Cleere

You are coming to the end of your season and may be wondering how to stay motivated until next year. This is a good time to reflect on what you need to do to improve your overall performance for next year. It is during these periods of reflection that we decide what’s necessary to move forward: rest, developing an off-season training regime or revitalizing old training regimes. It’s during these periods of time that we rate whether or not we are reaching our goals and if we aren’t what is it that we need do differently. The reflection, rest, and off-season training are important elements to being an athlete; the key to becoming a better athlete. Staying motivated during this time can definitely be challenging but that’s what makes it a great time to develop your mental training program. Not only will this help to help keep you motivated during a slower (physical) training period but you will have a mental training plan for next year.

What is Psychological Skills Training (PST)

PST is a systematic approach for developing a mental game plan. It is designed to help athletes acquire and practice psychological skills that have been shown to be useful for improving performance and enhancing enjoyment of sports. Research has shown that PST can give athletes an edge over competitors.

Where to begin

Think about how much of your sport is mental. Next compare how much is mental with how much practice time you spend training mental skills. What did you come up with? Generally most athletes find that their sport is pretty demanding mentally yet they spent virtually no amount of time practicing these mental aspects.

Step two

Now that you are aware of how of your sport is mental and how much time you spend practicing mental skills, let’s take action. Determine what psychological skills you think are necessary for you to be successful in your sport. Write them down on a sheet of paper. If you have more than five, circle the top five, write them down the left side of a piece of paper in order of importance so that each skill has its own dedicated line.

Example:

Positive

Self-directed

Motivated

Stamina

Confidence

Focused

Centered

Self esteem

Etc.

Step three

Determine what physical skills you think are necessary for you to be successful in your sport. Write them down on a sheet of paper. If you have more than five, circle the top five, write them down the left side of your paper underneath your psychological skills in order of importance so that each skill has its own dedicated line.

Step four

Spaced out across the top of your sheet of paper write a rating scale of 1-10; 1 has a meaning of “not at all” (I am not at all positive) and 10 has a meaning of “very much” (I am very positive). If you have colored pencils, markers or crayons now is the time to bring them out and have some fun. Choose 3 different colors. First, decide where you are currently with each of the skills you listed. Choose a color for “current skill level” and put an X in the area corresponding with where you think you are with each of your skills. For example, you are pretty positive so you might put an X in area 8. Second, decide where you think you want to be to further succeed in your sport. Choose a color for “success” and put an X in the area corresponding with where you think you need to be with each of your skills to be successful. For example, although you are an 8 on positivity you think you need to be a 10 to be successful in your sport. Third, determine the difference from where you are to where you want to be. Use a third color and draw a line to differentiate between what your “current skill level” is and where you think “success” is. This will give you an idea of what you need to work on to get to where you want to be.

This is called the performance profile because it ‘profiles’ where you are and where you need to be for success. It gives you information about what you feel is important and provides you feedback on those skills letting you know what needs attention.

How do I use this information?

Hopefully going through this exercise gives you some mental goals to strive towards. Since you can’t possibly work on everything, start with the top one or two on your list of psychological and physical skills. In the above example, the top psychological skill on the list is positivity. How do you get from (say) an 8 to a 10 in positivity? At an 8 you recognize that you are occasionally challenged with negative self talk. What does that look and feel like? How does it play out? How does it affect your performance? Go deeper into why you feel you are an 8 on positivity which will help you figure out what to do about it.

For mental and physical skill building and improvement and enhanced motivation in the off-season take the top one or two psychological and mental skills listed in your performance profile and set goals around how to get from where you are to where you feel you need to be. The benefits of goal setting are to improve performance, improve the quality of your training, clarify expectations, and relieve boredom, increase pride, satisfaction and self confidence. When written realistically, goals also allow you to see your successes which lead to increased motivation.

For goals to work really well the research suggests using SMART goals:

Specific (versus general) - A specific goal has a much greater chance of being accomplished than a general goal. It includes who, what, where, when, which, and why.
Measurable (performance versus outcome) - Establish concrete criteria for measuring progress toward the attainment of each goal you set: how much, how many and how will I know when it is accomplished?
Adjustable-
1. Goals should change as you reach them so that you continue to advance and stay motivated.
2. Some goals are a little out of reach and need to be changed to something more realistic.
3. Your goals should be within your control and if not, then they need to be changed.
Realistic (versus unrealistic)
1. To be realistic, a goal must represent an objective toward which you are both willing and able to work. Be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force.
2. Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.
Time based (long term versus short term) - A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency.

Goals are meant to motivate you and are an indicator of progress. Goals can be written and re-assessed every day, week, month, or a year as long as you are flexible and know they will change as time passes.

Final thoughts

It is during the off-season that you have an opportunity to rest and reflect on what you need to do in preparation for next year’s triathlon season. This is crucial to becoming a better athlete. Staying motivated during this time can definitely be challenging but setting goals and finding success in those goals will help to keep you motivated.

Remember that it’s not only what you do physically that matters but it’s what you do mentally that probably matters more.

For a FREE initial consultation contact me: drmichelle@drmichellecleere.com

Burnout

Mon, 15 Aug 2011 00:00:00 -0700

By Michelle Cleere

Introduction

It’s sometimes challenging to be a person who is new to endurance sports. Many people new to the sport get so drawn in to running, cycling, triathlon, etc. that it takes over their lives. I’ve coached (hundred’s), done research and counseled newbie’s so I’ve seen how the passion and commitment consume new athletes in their sport.

You are probably at the three-quarters mark of you endurance season. You’ve probably been training hard but have you been training too hard? How is your body and mind feeling? Are you ready for the season to be over? If so, you may be experiencing symptoms of burnout.

The pressure to win and train with intensity has increased dramatically throughout the years, mostly because of the [perceived] rewards physically, mentally and emotionally.¹ But one result of these pressures is burnout. One definition of burnout says it is a state of mental, emotional and physical exhaustion brought on by persistent devotion to a goal whose achievement is dramatically opposed to reality.² Another definition states burnout is an exhaustive psycho-physiological response exhibited as a result of frequent, sometimes extreme, and generally ineffective efforts to meet excessive training and competitive demands.1 Both definitions stress extreme wear and tear on the body produced through training demands larger than what an athlete can cope with physically, mentally and psychologically.

Why talk about burnout? In my work with endurance athletes, particularly beginners, I’ve found it to be common and it’s important to educate endurance athletes that you do not need to push yourself to complete mental and physical exhaustion [burnout] to be good.

This article is going to explain the causes of burnout, symptoms [what to look for], and some treatments and preventative methods.

Causes of burnout

Burnout afflicts athletes who are overly dedicated, idealistic, and motivated toward high achievement. Individuals most prone to burnout are those who work too hard, too long, too intensely and are extremely dedicated to it.²

Three personality characteristics have been identified as increasing an individual’s susceptibility to burnout. 1) Perfectionists are at risk because they tend to set high standards for themselves and others. 2) People who are other-oriented have a strong need to be liked and admired. They tend to be generous with everyone but themselves. 3) People lacking assertive interpersonal skills find it difficult to say no or express anger without feeling guilty.²

Other factors in the research indicate the following categories of factors that lead to burnout. Physical concerns: injury, losing, getting beat by other people, etc. Logistical concerns: demands on time, travel, etc. Social or interpersonal concerns: dissatisfaction with personal life, negative family influences, etc. Psychological concerns: lack of fulfillment, lack of enjoyment, and inappropriate expectations.¹

Symptoms of burnout

The following chart is a list of psychological and physiological signs and symptoms of burnout.

Psychological Physiological Sleep disturbances Higher resting heart rates Loss of self-confidence Higher systolic blood pressure Drowsiness and apathy Delayed return to normal heart rate Quarrelsomeness Elevated basal metabolic rate Irritability Elevated body temperature Emotional and motivational imbalance Weight loss Excessive weariness that is prolonged Impeded respiration Lack of appetite Subcostal aching Fatigue Bowel disorders Depression Anxiety Anger/hostility Confusion ²

Throughout the life of an endurance athlete some of these symptoms happen on occasion for a variety of reasons however if you are experiencing more than one or two and on a regular basis you are more than likely experiencing burnout.

A study of competitive swimmers found, the heavier the training, especially over time, the greater the mood disturbance. Mood disturbances included: increased depression, anger, fatigue and decreased vigor. Conversely, a reduction in their training was associated with improvements in mood.¹

There are numerous instruments and surveys that measure burnout, but perhaps the best way to analyze burnout is to pay attention to your body and find ways to be realistic about your training. There is a huge difference in feeling motivated to train versus pushing beyond what is realistic.

Prevention and treatment

There are numerous easy ways to prevent and treat burnout.

Set short term goals with incentives for reaching them. This helps prevent burnout and also enhances motivation. Meeting short term goals provides a feeling of success which enhances self esteem.¹

Find someone you feel comfortable communicating frustrations, anxieties and disappointments, in particular about your training program. It’s important to schedule time outs or relaxation breaks.

It’s important to have one or two [maybe more] days completely off from training. One reason the business world provides vacations is so that employees don’t get burned and have time to rejuvenate.

Change up your workouts. It’s easy to do the same workout, but psychologically and physically it’s better to switch it up. Try a variety of exercises for each goal of the training regimen.

Learn self regulation skills [relaxation, imagery, goal setting and positive self talk]. These skills can help ward off much of the stress that leads to burnout. Keep a positive outlook in your training environment and have fun! ¹&²

It’s important to look at the overall balance in your life to ensure you have other outside interests, friends and family you spend time with. And, are you good at taking care of yourself physically, acknowledging vulnerabilities, humanness, and time constraints? 3

To completely recover from burnout you need to remove yourself completely from the sport. Severe burnout takes months to recover from. Coming back into your sport is a slow process and should include some/all of the above prevention tools.

Conclusion

When people burnout they feel physically, emotionally and mentally exhausted and no one, particularly people who are new to endurance sports want to experience that. Burnout arises from a sense of distress and discontent and a perception of failing to achieve the ideals or goals that a person has established. After repeated efforts to attain these goals and after working as hard as possible without complete success, feelings of failure develop along with negative attitudes towards life, work, other people and oneself. ³

Your training program should not be too simple [it won’t challenge you enough] or too extreme [which eventually leads to burnout]. Athletes need to be a better job of routinely assessing their how they are feeling physically and mentally. Not only do you need a basis of where to begin a training regime from a physical standpoint but you also need that information from an emotional and mental one in order to observe fluctuations that lead to burnout.

For a free initial consultation email drmichelle@drmichellecleere.com.

References

1 Weinberg RS, Gould D. Foundations of Sport & Exercise Psychology. Champaign, IL: Human Kinetics Publishers, Inc. 2003.

2 Williams JM. Applied Sports Psychology: Personal Growth to Peak Performance.Moutain View, CA: Mayfield Publishing Company. 1998.

3 Martens R. Coaches Guide to Sport Psychology. Champaign, IL: Human Kinetics Publishers, Inc. 1987.

Results, Goals, and the Real World

Wed, 06 Jul 2011 00:00:00 -0700

With racing season under way many folks are now starting to look at results and assessing their performance. This can be a tricky process. Whether it's simply a training race or a more important event, there are many things to take into account and some things that should simply be left out on the course. With times, rank in each event, your over all placing, wattage, run pace, and more, how does one analyze their results and performance correctly?

The hard data:

One of the best ways is to measure you and just you. Forget about everyone else. What did you do? In the end you can only do what you can do. Sounds silly but many forget this simple fact. Measuring your wattage and running pace are very definitive ways of measuring your performance. "last year i did 250 watts at the Boulder sprint, this year 275!" that is progress. Your running pace is also something to look at. I would recommend going by your GPS watch however. Running courses can be off more than you think. Even at the most recent WTC, 5430 sprint tri the run course was short. This can skew times quite a bit. Swim times, be careful here as well. I have never heard of an open water swim course that was perfect. Wind, choppy water, etc. can all led to very different swim times.

This is why we never, NEVER, ever use time to measure our performance on the bike. MPH mean nothing. A breath of wind, new pavement, and 100 other things will affect your average speed. You must use wattage! Even with all the correct data it is some times used wrong. I have heard athletes be angry with there run time because "it was slow." Yet they have no idea what they should be running (what they can run) coming off the bike. "Well in 2001 I ran a 5k with some friends and I did 19 minutes flat! Today i'm better shape and I raced 19:50. i sucked!" Heard this before? First of all it's not 2001. You just did a sprint triathlon and not a stand alone 5k, if you PR on the run of a triathlon, you're not swimming or riding hard enough, or, you are much faster than you were before. The courses could have been short or long and wind, surface, motivation may have been different, or maybe you just had a good or bad day. Find out what is a reasonable goal for YOU. Not some obligatory time.

Results:
Because of issues like the ones above, comparing results can be a great way to measure your performance. "But Eric, I don't race the people that win my AG, I race for my own goals, to be as fast as I can be. I'm not on that level." That's great! This method is still very usable for someone in that mind set, stay with me for a bit. This year an athlete I am working with has been working a lot on his running. However, his bike and swim have been improving as well. In the first few races this year his bike wattage has been exactly the same as last year. Effort level also the same yet his bike rank (and his over all placings) are higher. If this happened once I would think nothing of it. But so far (4 races) all with the same scenario. He is going faster. A new bike and better position is proving to be gaining him more time than we thought. We'll take it! Another client just this last weekend said, "My run was awful, a horrible placing for me." Really? Are you sure? They placed inside the top 8 in their AG and last yr. they were 18th. Their run pace was faster and at the fast end of where I like to see athletes run in a sprint tri. So, what was bad? It hurt? it's a race it's not supposed to be easy!

If your goals are competitive goals, this is really what your aiming for right? Top 50%, Top 5% etc. At the end of the day a race is just who was best on that day, at that moment. You can work towards having a faster run, better power on the bike but, "on race day you must race with what you have, not what you want to have"

The data wont always match up 100%. At the last race I did my swim placing was worse than last year but when you compare my time with the fastest swim time I lost less time than last year. ie. I was closer to the leader. My "time" (last thing we care about) was faster and the water rougher. Which is strange because a rough, slower swim would suggest bigger time gaps?? This is why we prefer to use well executed races and more than one when ever possible. The more reference points you have the better.

Goals:
In the end you need to ask your self, What are your goals? What are they specifically for this race? And what are your bigger goals for the season or year? Your goals for this training race should be:

1. A stair steeper to build on towards the bigger goal
2. Execute the race to the best of there ability on that day!

Maybe you have a goal to focus on the bike portion or the run portion, maybe its simply to finish your first triathlon strong. Whatever it is, race execution is KEY!

Read "Your First Triathlon", even if it's your 101 race and the Race Execution Seminar.

Most importantly realize that this event you have just done is one event. One day, one race. You might have just had a bad day, or for that matter a good one. Maybe you got lucky? But when you have your threshold set for all 3 sports, they are better than last year, your data says you executed the race well, within the proper parameters and you're doing better against the competition at more than one event, you are looking at the products of progress.

Written by Eric Kenney