FTP Coaching

TOP SIX: 'Gifts' to Give your Coach

noreply@blogger.com (Andrew) — Tue, 01 Dec 2015 15:00:00 +0000

Now that the holidays are upon us, many are turning their attention to gift giving. For some, this time (Wait...you didn't know you were supposed to get your coach a gift? You know, that person you email and call all the time. The person that devotes their profession to helping you meet YOUR goals. Tell me you co-worker didn't get a gift before your coach).
of year brings anxiety as you search for that perfect gift. For others, it brings a great deal of happiness. As a coach, I will make your job easy. Here are SIX gifts you can give your coach this coming year.
For added fun, I have provided real life information for how they play out and sometimes what goes through my head

1. Better Communication of Scheduling Issues

In 2016, communicate better with your coach. This generally means communicating conflicts in your schedule well ahead of time and not at the last moment. If you know work is sending you to a conference, let your coach know....they can build your schedule appropriately.

Real life example:

Email on a Tuesday morning. "Hey coach, forgot to tell you that I am at the beach this week so I probably won't do any training." (coach thought: Glad I took the time to plan out your week already only for you to tell me you weren't going to do anything. And who can't train at the beach. You really can't run a few times? There is a giant body of water there too.)

The proper way to handle this:

Email a few weeks in advance. "Hey coach, I will be at the beach August 3-7. Is it possible to enjoy some downtime that week with the family. I don't mind running and maybe a few swims." (coach thought: sure this will be a recovery week. i will throw together a mini-cycle to stress him prior to leaving and then he can recover that week on the beach).

Or consider this approach

Email a few weeks in advance. "Coach...work is sending me across the country again. I fly out on Nov 30 at 1 pm and get back Dec 3 at 9:30 am. I can probably run each day but I doubt I will have time to get to the pool. However, I don't mind training before I fly out and plan to take the afternoon of the 3rd off. Maybe I can ride then?" (coach thought: I love this guy. He completes me.)

2. Do workouts as prescribed

This one sounds simple enough but it seems to be difficult for some athletes to grasp. When a coach plans your week it is designed around your strengths, limitations, goals and ability. So when you go off the reservation a bit, it can throw a wrench into things. First, it is possible that you put too much stress on the system and it will negatively impact the next few works. Second, your coach might not have a clue of what you did. Third, now what?

Consider this file from an athlete. The workout was a tempo run 10 x 2' @ 10k pace with a 1' recovery jog. This is the file I received:

That looks nothing like the prescribed workout. That looks like 4x400 at 3k speed followed by 3x800 where the athlete held on for dear life. What was the goal of the workout? What was the athlete trying to accomplish. (coach thought: ....what the #!$^ is this?). It took a little back and forth for the athlete to at least come clean with me. And not surprisingly, this athlete missed a few workouts in the subsequent days.

3. Wear your equipment

If you spent the money on nice equipment, then use it. Better yet, if you are training by HR or power, then I expect you to use it nearly all the time. I am sometimes baffled when athletes just up and decide to drop their equipment in the middle of the season. Here is a file from an athlete a few years back that decided to abandon his HRM a few weeks before his IM.

Do you know what that file shows me? NOTHING. (grrrrr....why did he do this). I see elevation, speed and cadence. So at a minimum I know how far, fast and long he rode. Did the athlete complete the workout as prescribed? I don't know. Did he go too hard? I don't know. This was a key workout for the athlete and I can't do any analysis or give any feedback on a 70 mile ride.

4. Lap Intervals

One of the most important elements of coaching is creating processes with an emphasis on efficiency. And athletes can help the coach achieve this through one simple step: pressing the lap button during an interval. When the data is uploaded into Training Peaks a coach does a number of things with it. At a minimum the coach looks to see how close the athlete performed the precscribed workout. For instance, if an athlete had a target of 7:45 pace for 20' at a 165-168 HR and completed the workout with a pace of 7:48 and 164 HR, they get an easy pass.

To do this, isn't a complicated process but does have some limitations. The coach must select the right amount of data; and since athletes are gifting #2 above, then this is easy. However, situations occur where the athlete ends and interval on a hill or doesn't start the next interval until a car passes. This makes the time of the workout off schedule just a bit. That is where the lap button comes into play. It captures the interval in it's entirity.

Can you identify the 3:00 interval above? And with a simple click, Training Peaks will tell me that for 3:00 the athlete held an average pace of 7:48 and a HR of 164. This saves me a great deal of time both when I review and when I look back on the data in the future.

5. Better Feedback

This is very similar to the first point made above, but worth an independent discussion. Communication is the backbone of the coach-athlete relationship. The more the coach knows, the better they can help the athlete. When feedback is minimal, the coach operates on a lot of assumptions. They assume everything is going well. They assume the workout was completed without an issue. But they are basically blind in the process. Consider the following examples:

Bad Feedback: Long run done.
Things I learned a few days later: The athlete had a bad bike the next day and still felt wiped out on Monday. I found out that the athlete went for a run at 4 pm when it was 97 degrees outside because they wanted to acclimate to the heat in case their race was hot.

Bad Feedback: Tough run
Things learned later: The athlete completely fell apart on interval 4 out 6. They were not able to sustain anywhere near target pace. I learned that they went for a 8 mile hike before running that day.

Bad Feedback: Weeks of an athlete not recovering from runs, dealing with chronic injuries.
Things learned later: The athlete fessed up that they were experimenting with fasting and trying to train in a state of ketosis.

How to give feedback: Tell the coach what happened in the run. I encourage our athletes to give me feedback on the key workout. I don't need to know all the specifics of a 30 minute easy run. But it would be helpful to know what happened during your long run. Or how you felt during your intervals of a long ride.

The more the coach knows, the more they can help you.

6. Respecting your Coaches Boundaries

Lastly, this is the best gift you can give your coach. Your coach is human. Often they have a life (or try). Their entire life does not revolve around swim, bike, run and you. I understand that my clients all keep different schedules and it doesn't make sense to limit my office hours to a standard 9-5, though that would make my life much simpler. And races happen on the weekend, so I need to have some availability. As such, a coach can very much feel like they are on call 24/7/365. And athletes have come to expect that for $200 a month. I would like to know if there is another industry that works for that rate.

Most coaches will deal, but do you see yourself in any of the following examples:

Athlete texts me on Fathers Day wanting to take the day off and wants me to update Training Peaks. I hear back from them that evening when the schedule hasn't been updated. (No thought to me wanting to enjoy Fathers Day. )
Text at 9:30 pm about a workout as the athlete is about to get on the trainer (Training Peaks sent you this workout 24 hours ago, I am in bed).
Text at 5:30 am after completing a test and wanting updated power numbers.
Calling the coach when the athlete knows they are on vacation to talk about training.
Calling the coach Sunday night because the athlete looked at the schedule and didn't let the coach know there were conflicts in the coming week. (oh boy, I get to work again on a Sunday night)
Calling the coach the morning of the race to find out when the race starts.
Calling the coach before using Google (your Garmin came with an instruction manual).

The bottom line is that coaching isn't a concierge service but sometimes it feels that way. This isn't to say that you shouldn't reach out to your coach for things but I firmly believe you should try to address the issue first and take ownership over the problem. I used to tell my age group team that I don't treat them any different than my children, but I expect more since they are adults.

-------

Now if you are really looking for a gift for your coach, I have two simple recommendations. First, a hand written thank you card. Coaches put a lot into your training and you probably only see about 25% of the work they do. A simple thank you is all most want. If you want to spend money, a gift card to a coffee shop or restaurant (Moes, Subway, etc). Coaches are often on the go and grab stuff when they can.

Holiday Gift Guide 2015

noreply@blogger.com (Jessica) — Fri, 13 Nov 2015 20:00:00 +0000

It's that time of year again! If you aren't already brimming with great gift ideas for your athletic friends, let us help with some fun ideas.

First, some thoughts on gift giving. The best gifts for athletes are either things they really need but are maybe too expensive to justify at other times of year (power meter, Garmin) or are things that will make a difference on a regular basis that people might not buy for themselves (an iPhone waist pack or body care kit, for example). It's in the spirit of the second category that we made this list. It's things your athlete will appreciate that they may have never gotten around to getting for themselves. BTW, some of the links below are affiliate links, so you will be supporting our blog if you use them!

Nature Box subscription. Keep your hungry triathlete away from the vending machine by stocking them with healthier snacks every month through Nature Box.

If you have a woman in your life that loves all things girly and glam and also likes to hit the gym, try a FabFitFun subscription box.

Do you have a woman to buy for that (like me) has a hair tie around her wrist 24/7? This hair tie bracelet is genius.

Wireless Headphones for the music/podcast lovers. Ditching the cord will make running with your phone so much more pleasant!

For the dedicated runner that takes on any weather, consider this cold weather kit.

Lots of triathletes live out of their cars. A trunk organizer might make their life a lot less hectic.

Help your athlete stay visible in the dark with these clip on LED shoe lights.

Socks! People tend to skimp on socks. Give some great Swiftwick socks and they will be grateful very time they hit the road.

If your athlete sometimes doesn't have the option for a shower after a workout, these sport wipes are really handy to have on hand.

Upgrade the toiletries your loved one uses at the gym. It's something they would probably never get for themselves but they will love it. HERE is one for ladies and HERE is one for gents.

I hate combination locks because I always forget the combination. But with this lock you can set the combination to a word instead of a string of numbers!

Tracing your heart rate variability can help you avoid over-training and decide when to push hard in workouts versus taking an easy day. Put this finger sensor (you have to buy the app as well) on every morning and the data will tell you what kind of training day to plan!

Custom name stickers for your bicycle! How fun and thoughtful!

For those with a sense of humor and a quirky style, I present this bicycle taxidermy!

This has got to be the most unique wall art you can imagine. A personalized infographic of a Garmin file!

Recharging Like a Vampire

noreply@blogger.com (Andrew) — Mon, 02 Nov 2015 13:09:00 +0000

Humor me a moment. Close your eyes and create this setting in your mind. Imagine stepping into a pitch black, pod like structure. It is maybe 8 feet long, 4 feet wide and 4 feet high. It looks something like a tiny submarine and a coffin got together. Imagine that as you step into the vessel you feel something wet. Maybe about a foot of water. As you close the hatch behind you, it is pitch black and there is no sound. You lay down in the water only to feel your body rise to the surface. Then nothing. No light. No sound. Just stillness. For 90 minutes.

Maybe it was Halloween on my mind but the following thoughts went through my head:

Is this what it would feel like to be a vampire who retreats to a coffin each night?
Didn't I see this in one of the Alien movies where they were a bunch of pods housing creatures?
Am I secretly being preserved and will wake up in 2050 to a post-apocalyptic world where Donald Trump has become President (kidding, sorta).

Jessica and I are always looking around for new things to do as a couple. Sometimes these things intersect our job as coaches, sometimes they send us down the road of something new and exciting. So last Thursday, we decided to check out Float Nashville. In sum, you enter a flotation tank with about 12 inches of water and nearly 1000 pounds of Epsom salt. It is enough to make your entire body float. Then you experience sensory deprivation with the isolation.

The benefits? You can do the research and read some of the claims. Maybe they are true, maybe they are overstated. I can admit that I like stuff that is a little quacky and non-mainstream. It causes me to question the status quo. For me, I went into this experience simply for relaxation, rejuvenation and meditation. And that was easily achieved.

So as I floated, I had plenty of time to think. I tried mediating for the first part (it took a while to get comfortable with what was going on). I thought a bit about life. I had several business ideas. I have motivating thoughts. When I emerged, I was energetic and excited. Maybe that was the result for me. Jessica's experience was different. She had inner thoughts. The time by herself was rejuvenating as she pondered bigger, philosophical channels of being. And she emerged gratified and content. It seemed to tap into our deeper sense of self.

I post this for a couple reasons. First, it was a cool experience. It's not for everyone, that much is for sure. Second, I think everyone should seek similar experiences (meditation) that allows them to check out from the world. And lastly, I am interested in what it would do for me after a long workout. For the same price as a massage, I get to just lie there, isolated from the world and soak in the salt bath. I think any parent can relate to how this MUST help you recover.

Since it has only been a day, I don't know if I am feeling any additional benefits. I expected my legs to be sore from my workout Thursday morning and I am experiencing no discomfort. I kinda expected to sleep like a champ, but I adhered to my normal sleeping schedule. But I plan to revisit this blog as I note how I feel and of course, when I decide to go back.

How to Win EVERY Race

noreply@blogger.com (Andrew) — Fri, 30 Oct 2015 11:42:00 +0000

This morning I woke up to an email from a client with a story written by Meb Keflezighi. His words are an amazing arrangement of prose, motivation and rewarding truth: The Finish Line.

As a coach, I like to share these things with athletes because it offers us a glimpse into the minds of an elite athlete. And what do we learn? They are just like us. They have good days. They have bad days. They want to quit races. They hate races. They love races. They hate them. They love them. But each day they wake up and put one foot in front of the other (presumably after putting on shorts, one leg at a time).

One of the things that athletes sometimes fail to understand in our relationship is that at the end of the day, I really don't care about your time or ranking in a race. I care most about EXECUTION. Did you execute according to the plan? Was the plan written in accordance with how we trained? The latter is nearly always yes, but the former is where things break down. I want to know if you gave it 100% out there. If you give it 100% and come up short of a time goal then there is nothing to second guess. If you give it 99% and come up short, then you will spend time looking over your shoulder after the race wondering what if.

Meb recounts the story of a bad race in the article. He shares his inner thoughts (humility) about nearly getting picked up by the sweep vehicle. He talks about changing his mindset. And he tells the story of finding strength with a new friend on the course at a difficult time.   Sound familiar? We have all been there before.

And then he says this:

As I prepare to run in my tenth New York City marathon this Sunday, I’m not sure what this next race holds for me. The biggest common denominator between this marathon and the very first one I ran is that I am going to run to win. I always do. To me, “running to win” doesn’t mean getting first place, it means getting the best out of yourself. That’s how I train and that’s what I expect.

I encourage you to apply the same thinking to your races. YOU CAN WIN every race you start. Tell yourself that on the start line (I do.) Winning isn't about first place. Winning isn't about a podium finish. Winning is about the race with yourself. 99% of us will never go onto great things in sport. But 100% of us have the opportunity to line up with our competitors and ourselves to see what we can do. Don't look back at what you could have done. Gaze forward and focus on what YOU can do. Go be the best YOU on race day and shut out all the noise.

Doping, Coming to a Race Expo Near You

noreply@blogger.com (Andrew) — Wed, 23 Sep 2015 19:07:00 +0000

Two weeks ago, news broke that professional boxer Floyd Mayweather may have doped prior to his marquee fight against Manny Pacaquio on May 2nd. This is a pretty big indictment to the sport's biggest star and one of the world's top money makers.

Mayweather denies wrong doing

Mayweather violated anti-doping rules

Mayweather denies doping claim before fight

His infraction? Receiving vitamins and fluid from an IV prior to his match. This was done in an effort to combat dehydration.

Are you confused? Did you even know that receiving an IV was considered against the rules? I bet you didn't. Here is the language used by USADA/WADA Prohibited List (Category M2 Chemical and Physical Manipulation:

Intravenous infusions or any intravenous injection of more than 50mL per a six-hour period are prohibited except for those legitimately received in the course of hospital admissions, surgical procedures, or clinical investigations. (link)

In Mayweather's case, he was able to get a Therapeutic Use Exemption (TUE), which is essentially like a doctor's excuse. This was conveniently backdated 19 days by USADA. How nice of them. I am sure the form just got lost in the mail.

What does this have to do with triathlon? Everything, now. Earlier this year a company called Pro Hydration started in Nashville. In a nutshell, it is a group of medical professionals, doctors and investors offering athletes IVs before or after a triathlon. They take a $1 bag of saline or their 'special solution' and charge $100 to (re)hydrate you. If you are even lucky they will offer you toradol (anti-inflammatory) or zofran (anti-nausea) even if you don't need them.

I had a chance to talk to the CEO of Pro Hydration at the Chattanooga Waterfront Triathlon. He told me a little about their 'product' and what they were hoping to accomplish. On my drive home, the whole concept just didn't sit well with me. I couldn't reconcile how this was even ethical in the medical community. Why would a doctor provide a medical procedure without even determining if it was needed? Over the past few months, I reached out to five different medical professionals to get their opinion on such a business model. Every single one of them was astonished and thought it was against their basic values as a healthcare provider. I share that outlook.

Well, the story gets even better. The CEO followed up with me a few weeks later offering to attend one of our camps or to provide their services for our athletes. Replying to that email was one of those tasks that took me nearly a week to finish. I wanted to raise both the ethical and doping considerations without being antagonistic. Here are two excerts from my email:

"I don't know if you guys are running into this yet. I suppose you aren't going to get any push back from the running community. However, the triathlon community is a bit different. Most, not all of us belong to USAT through our membership. And as such USAT is a cosigner of USADA/WADA policies. The policy on IV usage is pretty clear that an athlete must possess a TUE (Therapeutic Use Exemption) or be admitted to a hospital, undergo surgery or be a part of an investigation.

So that is where my nervousness lies in regards to your business. While I don't really think it would happen in this area, what is to stop the head referee from walking over after the race and busting all the athletes for simply getting an IV? If they are USAT members, they could be banned from competition for two years.

Now, I am sure that you guys have discussed this given that most of you are athletes. I am curious if you all interpret the WADA policy differently or structure your paperwork to help cover the athlete? Or it could be that you are simply trying to run a business and leave athletes to educate and decide for themselves (which is certainly not a judgement on my end)

Their reply? Nothing. Not a single word. I even ran into the CEO the very next week at a race and he made no attempt to address my concerns. I feel that speaks for itself.

I have spent the past few months talking to athletes, coaches and other professionals about the infusion of this business into the sport (pun intended). And I even recently saw that they will be present at Ironman Chattanooga. It makes me scratch my head and wonder if I am the only person in the world that sees this as a problem? I suspect it is more ignorance than anything.

Maybe you don't think it is an ethical dilemma, like I do. But how do you reconcile that it is clearly, without a shadow of a doubt DOPING according to WADA? Maybe you can tell yourself that it isn't really doping in the same regards as EPO, HGH or other anaerobic steroids. But do you know why IVs aren't allowed? Because the history of doping includes using IVs as a masking agent, to dilute the body prior to a test. Did that get your attention?

If that didn't get your attention, then consider that a recent study found that 13-15% of recreational triathletes admitted to doping in the past 12 months. That is 1 in 7 everyday athletes that admitted to doping. I bet I have your attention now! Doping, regardless of what 'level', is alive and well in the age group ranks.

Now I don't think this is what Pro Hydration is after. I don't think they are trying to break the rules. I honestly don't think they care. And I don't even think most athletes are using it in this manner. I think Pro Hydration knows it has a cash cow in triathletes and wants to provide a service. And triathletes...well...they will pay absurd amounts of money for just about anything that claims to make them better.

But that doesn't mean that I have to like it. And it doesn't mean that I want to see a 'product' like this serve as a vendor at a local race. I plan to raise this issue with local race directors, USAT and proper channels. If you want a clean sport, I think you should too. If you see them set up as a vendor, you should ask them the same questions I did. Maybe you will get answers.

So keep in mind that if it was against the rules for Floyd Mayweather, then it is against the rules for you. And I wouldn't count on having his publicist, legal team or money to help you if the head referee walks over after the races and pops you for doping.

------------
Update (9/24/15)

So this blog traveled around the Internet and social media quite well. And there was a great deal of conversation about the topic. Ultimately that was my goal...start a discussion. It wasn't a surprise that the blog found it's way to the team at Pro Hydration. Matt Wesseling, the CEO, reached out to me to chat about the blog, hydration and things in general.

Matt and I chatted amicably for about half an hour. And we cleared up some confusion. He stated he did not receive my email to him in July. I don't have any reason to not believe him so I can chalk up his lack of response as a communication mishap. It's water under the bridge and I am happy to hear that he wasn't avoiding the questions I raised.

Ultimately, Matt and I agreed to disagree about what the guidelines state regarding IV hydration. His team simply interprets things differently and feels that the service they offer is in compliance with doping regulations. He feels they are offering a medically necessary product to athletes who demonstrate or experience dehydration symptoms. This is in the same manner that the medical tent serves athletes at the finish line. We had disagreement on whether this was in compliance or not.

In the end, I feel we had a very good, productive conversation. And one that he welcomes. As stated above, I don't have any reason to think that Pro Hydration is trying to do anything against the rules. But that doesn't change my interpretation of the rules. However, I will let you be the judge. The key here is the most athletes have never cracked open the WADA regulations. So this is as much about education as anything. And Matt welcomes you to contact him too with your questions. He can be reached via matt.wesseling@prohydration.net

Racing Ironman Chattanooga -- 2015 Edition

noreply@blogger.com (Andrew) — Thu, 13 Aug 2015 13:30:00 +0000

The coaches just returned from our second annual Ironman Chattanooga camp. We were joined by 14 eager athletes from 5 different states all in search of additional wisdom for their race day experience. By default, this meant I spent an extra three days on the course over the weekend and a few extra before camp

Last year I blogged quite extensively about the course, so I wanted to update the blog roll with a few additional thoughts for the current year. Not much has changed so I will likely not go into too much detail on the bike.

Overall:

Chattanooga is still one of my favorite cities to visit. The vibe, the people, the scenery all come together to host this event. For those not familiar with Chattanooga, it is not a 'big' city. In fact, it is really small. If you are staying in the downtown area, then the entire city is walkable. If you are staying out near the Choo-Choo, then you have access to the free electric shuttle to take you downtown. And quite honestly, unless you want to drive to the outlying areas, there is no reason to leave the downtown area.

The Swim

If you are in town, check out the swim venue to ease your mind. You can get there two different ways. First, it is an easy run from Ross' Landing. It is 2.5 miles down the greenway. If you want to drive, take the highway east out of town to the Curtain Pole Rd park area. Then walk west on the greenway about 300 meters where you will find a clearing to enter the river. On race day, management will insert a long floating dock for the rolling start. It goes quickly and all 2500 athletes should be in the water in about 25 minutes.

What to expect from the swim? Fast. In year two, it may not be as fast as the first year. At camp the water flow was 45,000 cfs. That was on par with the 2014 race. Under these circumstances, all of our camp athletes swam under and hour with no one pushing the pace at all. Now, I wouldn't rest on this as being the case on race day, but I would plan on their being a current. In the end, this is a river with a dam only a few miles away. It will flow in the general direction of the race.

When you enter the water, the sun will be rising over your back right shoulder. It shouldn't be a major hindrance but it could slightly affect your sighting. On your left, you will have a terrain of cliffs, greenways and buildings. You will pass under three different bridges before making your way to Ross' Landing. The water is murky, mildly visible but calm and rather easy to navigate.

The Bike

The bike offers a two loop, 116 mile course into northwest Georgia and alongside two beautiful mountain ridges. I describe the course as fast rolling. I don't find that the course has any long, sustained climbs. I feel that it has 3-4 hills each lap that will make you work. Stronger riders will glide over the top of the hills. Weaker riders will need to anticipate the hill and select the right gears.

I have now ridden the course close to a dozen times. And I have been in varying degrees of shape when doing so (Ironman shape to out of shape). I find that it rides the same. The only exception is that in the spring there is a much more noticeable wind. I haven't noticed the wind as much as summer has gone on. Given that the course rides much the same, I find that my advice hasn't changed at all.

The first hour will be fast. But this also means the last hour will be slower and more challenging than you remember. When you turn back onto highway 193 this will seem like the longest 5 miles every. It just is. The St. Elmo's community was all downhill last time you came through, this time it is slightly uphill. Add in your fatigue and this can been a challening last stretch.
Knowing how to climb hills is vital to having a good race. Miles 12-18 have several, small, sharp rollers. They aren't hard but that last 10% is challenging if you find yourself in the wrong gear. If you think the hills are hard on the first lap, they are twice as big on the second.
Hog Jowl is a fun and scenic road. You should take a moment to enjoy the scenary
Riding into Chickamauga is fast. Riding out is a bit slow. Then it gets really fast as you approach 193 (after the hill)
Then you get to do it all over!

As you can see, the course rides fast, slow, fast, slow, fast, slow. The key is to not let this discourage you. Anticipate this and ride accordingly.

The Run

I like the IM Chattanooga offers a challenging run. I feel the it matches the terrain of Chattanooga and you get to see most of the town. I would be really disappointed if it simply went downtown to the zoo and back.

I feel that your run will be determined in the first five minutes. When you exit T2 you will be full of energy. Mainly because you don't have to ride anymore. But also because of the crowd. Well you have two strong hills in the fist .75 of a mile. I don't encourage athletes to attack these hills. Instead, soak it all in and get to the top of the hill to begin your race. If you come storming out, then you will be expending a lot of energy in the first few minutes. You want that energy on the back half. Once you summit the hill, you pretty much have a long downhill to the greenway. Enjoy it.

Here are my key takeaways for the run:

In my opinion, the hardest hill on the course is Battery Place. When you come off the greenway there is a sharp hill that you climb before being dumped onto the Veterans Bridge. Last year the course came down the hill and up the long gradual one on the highway. I have run this hill dozens of times, it gets me everytime.
Barton Ave isn't as intimidating as you think. It is long and gradual. Coming back up it is a bit more challenging. But in both instances, you are rewarded with a long downhill
The Riverview area rolls. It seems intimidating in training but on race day, few people complain. Plus it is shaded and has tons of beautiful homes.
The Pedestrian Bridge is all up hill and it sucks. The positive is that you have tons of crowd support. However, expect to slow through this area. When I ran in Chattanooga a few weeks back I crossed from the North Shore. This was a good reminder of why I typically run that route in reverse.

Much like the bike, the run course has fast sections and slower ones. You will feel great. You will feel defeated. It is all about monitoring your energy levels and putting out equal effort across the course.

Still Learning Lessons Ten Years Later

noreply@blogger.com (Andrew) — Mon, 10 Aug 2015 19:30:00 +0000

In over a decade of racing, I figure I have completed nearly 100 different multi-sport races. As both a coach and an athlete, I feel that I have experienced just about everything you can experience in a race -- adverse weather, wrecks, poorly marked course, blatant cheating, etc. But at this years Music City Triathlon, I saw first hand how even with proper planning, mother nature always wins. And sometimes, it doesn't even make sense.

Here is what transpired on Sunday morning:

1. Water temperatures of 72 degrees making a race in July wetsuit legal. This has happened once before but it was after an abnormal cold front and rain came through. This race was after several days of 95+ degrees. Still odd. The most logical explanation is that the dam releases water from the bottom of the lake which is much colder. But why this year and not those in the past? I can't say that I would have worn a wetsuit on such a hot day, but those that did, particularly in the Olympic race, had an advantage.

Lesson #1: Always come prepared.

2. Two races, Olympic and Sprint that both had a strong current but played out totally different. The Olympic distance race went first and we all watched as the current played a role pushing around athletes. All in all, the swim times were very comparable to last year and previous times. That being said, there were a number of athletes that needed to be rescued.

The sprint race, however, was complete carnage. Despite the Olympic going off relatively incident free, the sprint swim was later cancelled as bodies were splattered all over the river and demand for rescue was outpacing supply of boats. The race directors, I am certain, were dumbfounded. They made the right call.

Lesson #2: Sometimes things just don't make sense in a race.

3. How bad was it? Well my unofficial swim time (because they threw out the swim times) was just over 12 minutes for a 400 meter swim. I don't claim to be a fish, but in a local race, I am pretty certain my swim will be in the top 15-20%. This race took me twice as long as I expected. I KNEW I was swept down stream at two points. It almost seemed as if I would never make the second turn buoy.

Having completed this swim totally altered the way I raced the bike and swim. I certainly spent much more energy in the water than expected. And I was a bit demoralized when I saw my swim time. I knew others may struggle but I thought I was starting the bike down 4-5 minutes to my typical competitors. I also knew that gap would be too much to overcome. When I got back to T2, I only saw a couple bikes. It didn't really occur to me that maybe EVERYONE's swim sucked.

Lesson #3: Things happen and you have to adjust.

Now this isn't the first time I have had a mental lapse in a race. But it is a good reminder to stick to your plan and focus on things that you can control. That mantra has always stuck with me. It keeps me from over thinking in these situations. Thinking too much can lead to over biking as you try to make up time without realizing that it will adversely affect your run.

So exactly how bad was my swim?

It is clear there was a giant current cutting through the river at a certain point. I knew what to do. I came off the first turn buoy with a HARD right turn. I sighted well to the right of the next buoy only to end up way left. Even coming back, I aimed for the back of the pier to only end up in front of it. I made two mistakes in that swim and I can't say that I wouldn't make them again. I could feel the current pushing me off course so twice I stopped to gather my bearings better. I can't recall the last time I stopped in a race. I think that is the point where I was swept down. And that makes sense to me. But if I had to do it again, I can't say I wouldn't stop when I know I was that off course.

I guess the final lesson here is mother nature always wins. Don't try to fight her.

Is Triathlon Working With You or Against You?

noreply@blogger.com (Jessica) — Wed, 08 Jul 2015 00:32:00 +0000

I want to ask you an important question about the role of sport in your life. It came to my mind recently when I heard a podcast conversation between Gordo Byrn and Brad Kearns about coaching. Here it is:

Is triathlon making you a better person (and how would your loved ones answer that)?

In other words, is it making you better at living? Not just making you happy, but making you better in your work or personal life? Here is why this is important: Triathlon will magnify the personality flaws you already have. If you are impatient, that will be magnified in how you train and race. If you are emotionally reactive and moody, that will be magnified in how you train and race. If you are immature or insecure, that will be magnified in how you train or race. There is no way to avoid this - it happens to everyone. As the saying goes, the way you do one thing is the way you do everything.

What does change from person to person is whether you will gain strength in any of your weak areas through sport. Not everyone does. Some people become more confident when before they were insecure. Some people become more patient, some people become better organized and focused, some people become more self-aware, some people become better educated, some people develop true humility, some people become more grateful. But some people keep pushing up against their faults and never see it. It's painful to fail in races because your faults are being magnified, but it's also tragic if you never get better at managing that fault because you never see them! You've just added one more thing to your life to be bad at!

The great thing about triathlon, especially long-distance, is that it forces change in your life, almost like having a baby. Making huge commitments can be, paradoxically, very freeing. If you are training for an Ironman (or you have a kid), there just isn't room for fluff and distraction anymore. You must follow the path you've set for yourself and there is no room for the poor decisions you had the time and freedom to make before. It's that forced commitment that can help people make lasting positive changes. But it doesn't work out for everyone. Some people don't make the changes in the other areas of their life that need to happen to make room for Ironman training. These folks are just adding one more log to their fire and wonder why the fire gets out of control.

So how do you recognize faults? You must have times when you step back to reflect (btw, if you don't have time to step back and reflect, then you know you have an issue you don't want to face). Are you frequently having the same problems in races? Do you have the same excuses for yourself over and over? If so, it might be that you aren't learning from mistakes. For example, if you are always missing workouts because your life is too hectic, that's really a failure to prioritize or set boundaries. There is a failure to recognize that YOU are the problem and that it can be fixed.

As Coach Gordo said in the above-mentioned podcast, some people don't want to get better. Even among our coached athletes, we occasionally see this in people. They are paying us to help them get better at the same time that they continually sabotage themselves. So ask yourself, is triathlon making me a better person? Hopefully you have a few examples of how it is. If not, you probably won't realize it. Try asking your loved ones, if you dare!

Top Race Mistakes You May Be Afraid to Admit You Made

noreply@blogger.com (Jessica) — Mon, 15 Jun 2015 16:45:00 +0000

Now that race season is in full swing, we are starting to do more and more post-race analysis for our athletes. Post-race analysis usually makes the most difference when there is a failure of some kind, like walking the run, having stomach cramps, panic during the swim, etc. It's like anything else in life: there is more to learn in your failures than when nothing goes wrong. When things go wrong, they tend to go wrong in common and familiar ways to us, as the coaches, but to each athlete these problems are unique and more opaque. A huge benefit of having a coach is having that objective analysis because often we are too attached to our own performance to see things objectively and may miss obvious causes of failure.

Here are the most common failures we see.

1. Nutrition mistakes.
This can be any of the following:

trying something new on race day
no experience at higher heart rate with your usual nutrition - you must make sure in training that your stomach can handle your nutrition of choice nor just in Z2 but in Z3, Z4, and Z5.
making last minute changes to nutrition plan
not drinking enough water/drinking too much water
a rough swim causing stomach cramps that last the entire race
not eating enough calories
try to play catchup on your nutrition during the last 30 minutes of the bike
thinking a nutrition product caused your failure instead of poor pacing

In general, when an athlete has a failure and blames it on nutrition, they think about what they didn't have and want to ADD more stuff to their nutrition regimen. But adding things is rarely as effective as taking things away, so always look for what you can eliminate before you convince yourself you need to add something. Always look to simplify before looking to make things more complicated.

2. Weather.
Hot weather can really mess everything up but most athletes underestimate how much it can affect outcomes. If it's very hot out and you don't adjust your run paces accordingly, for example, you won't make it to the end of the race without walking or slowing down significantly. Some athletes do well in heat but most do not. Give yourself a break if you have a poor race in the heat and think about how to adjust your race in the future under similar circumstances. You cannot be upset if you don't hit target paces in extreme conditions!

3. Terrain.
If you haven't done a race before and you don't know the course well, it can be easy to find yourself pushing too hard on a hilly bike course because you are afraid you are going too slow. Similarly, if you are racing by pace on the run but the course is very hilly in the first half, your body will feel like it's always in Z4 when you are only running Z3 pace. That's a recipe for falling apart! Terrain is important! It's the same as the extreme heat example. You can't push the pace you think you are capable of in ideal conditions on a hilly course and not run into problems.

4. Ignoring or not having a race plan.
You can't pace a race according to where you WISH your fitness was. You must pace a race according to where you ACTUALLY ARE. I've heard athletes say that they thought they "should" be able to race at a certain level so they ignored their race plan. They didn't talk to their coach about their concerns prior to race day but instead made decisions when the atmosphere of the race got to them. Needless to say, they all end up walking and their attempt to race to their ego ends up making things worse.

It's VERY easy to get into a race and let your head start making bad decisions. You may feel awesome, thanks to race-day adrenaline and the energy of a race. This may make you start to doubt the paces your coach has given you. But it's not just positive feelings that cannot be trusted. People let their negative feelings tell them that they have to "make up time" after a poor swim and push too hard on the bike. Or they get a defeatist attitude and let that stay with them for the rest of the race. You just aren't going to do well if you are telling yourself negative things all day.

The best antidote for goal inflation is a race plan that you follow NO MATTER WHAT you head says. That will at least get you to the second half of the run, where the racing actually begins! And remember this truism: trust how you feel if you need to ride or run UNDER your race plan but not OVER your race plan.

5. Taper.
If your race failure was not major but was instead along the lines of not having your top-end speed on race day, feeling flat,or missing a PR when otherwise you felt ok, you may not have tapered properly. Many athletes regard taper as simply recovery time and take TOO much time off. The key is to keep the body primed for the event while shedding the cumulative fatigue of training. How long you taper is individual and needs to be worked out through trial and error and with the help of the Performance Management Chart on Training Peaks.

6. Improper Pacing.
Yes, you probably did this. You will deny it forever because you "felt so good on the bike". Until the end of time, triathletes will over-bike, slow on the run, and be convinced they have run problems. Most problems on the run are caused on the bike, so if you think your race was ruined because of a run issue, STOP and look really, really hard at your bike data. Did you pace the bike based on the best training ride you had? Then maybe you biked too hard. Did you decide to ignore training metrics and ride harder because you felt good? Then maybe you biked too hard.

It's kind of like driving: 90% of people think they are above average drivers. 90% of triathletes know not to over-bike but do it anyway but think they don't. This includes un-coached AND coached athletes. Race day does crazy things to people because they trust their feelings. But the after-race analysis is where this crazy thinking really gets people. Remember, just because you didn't feel bad until the run is NO REASON to think you have a run problem!

I hope you find this list a helpful tool the next time you are confused about a race failure and searching for answers. Bottom line: the simplest answer is probably correct and the more complicated your answers the more likely you are missing something or protecting your ego.

This is How I Roll Featuring FTP Coaching Athlete Anna Hemnes

noreply@blogger.com (Jessica) — Fri, 05 Jun 2015 16:00:00 +0000

Where do I even begin to talk about Anna? Anna came to FTP thru her husband Jake (below). She wasn't a runner but had just completed her first 5k and wanted a few lessons on run form and direction in training. Four years later, I still have the opportunity to work with Anna in person every week and it is always one of the highlights of my week. I have watched her rise across all the running disciplines, achieve monumental milestones and casually take on different challenges in triathlons. Whether it is her running goals, professional demands or family travel, there is never a dull moment in Anna's life. She truly embodies the idea of work hard, play hard.
-Coach Andrew

Anna and husband Jake

What bikes are you currently riding and what running shoes do you use?

Specialized Allez is my bike. I'm running in Brooks Pure Connects. I love them. In fact I ran in the same shoes for 3.5 years before now and I'm very glad they were discontinued and I was forced to change.

What gear can you not live without?

#1 is my Garmin watch. I'm addicted to data. My favorite nutrition product is the mocha flavored Huma gels. My shoes are pretty important, too! Oh, and I love to listen to music or podcasts on my iPhone when I'm running, so I'd add that to the list.

How did you get started in triathlon?

On Memorial Day 2011 I decided to go for a run and really fell in love with the quiet time and how I felt after. After watching my husband Jake participate in triathlons, I thought it looked like fun. The second factor was that I appreciated that cross training could be fun and helpful, so I added biking, and one year later, swimming. I like almost any race, so in the summer triathlons make sense and are fun.

What's your biggest athletic success?

Anna and kids after the Boston Marathon

I am really proud to have qualified for and ran the Boston Marathon. It was something I never thought I could do as a child when I watched the finish line, but I did!

Tell us about yourself? What do you do for a living?

My husband and I have three kids - twins that are 8 and a 7 year old. I am a physician. My other favorite things are travel and cooking.

How do you schedule your workouts around the rest of your life?

I have a busy work schedule including a fair amount of travel and weekends that I have to work. I usually schedule workouts in the morning as I don't mind waking up early and like to get it done. The one exception is strength workouts that seem to be easiest to do when my family is watching TV on the weekend. When I'm traveling, I like to look up popular routes on MapMyRun to see new parts of whereever I'm visiting. Sometimes, though, I just run on the treadmill at the hotel if that's easiest.

Best piece of advice you've gotten (triathlon or life advice)?

It's a marathon, not a sprint. I find this to be really true for every aspect of myself. I tend to be impatient in life, so this resonates with me, whether its with raising children, reaching work goals or racing.

Any tips to share or further thoughts on training, racing, or life balance?

1. With assigned workouts, I just do what I'm told and try not to think about it. I remember that I asked for help to reach my goals, so I need to follow the suggestions and be thankful for them. The less time I think about them, the less time they seem to take.
2. Make a list of priorities and when I'm stressed or having trouble figuring out how to get everything done.I try to place each thing that needs to be done in that priority list and do the highest first and so on.
3. I have a really supportive husband, just lucky on that one.

Do you have a favorite sports nutrition product?

I like Huma gels, both the fruity and the new coffee ones.

Do you have a favorite race? Why is it a favorite?

Tom King Classic. It is cold (which I love!), flat and local.

Do you have a favorite local shop for triathlon gear?

Nashville Running Company.

What do you eat the night before a race?

Pizza.

What's your favorite place to train?

You can usually find me on Belle Meade Boulevard or Percy Warner Park. They are great places to bike or run. Swimming is usually at Centennial or Vanderbilt's pool.

This Coaching Firm WILL be Different

noreply@blogger.com (Andrew) — Mon, 01 Jun 2015 16:30:00 +0000

In the fall of 1998, a young, naive Andrew set off for college totally unaware of what the future held.

A few weeks later I joined a fraternity. Little did I know the impact that decision would have on the rest of my life. People often think it is peculiar that I mention joining as one of the most influential decisions of my young life. I later went on to serve as chapter president, conference facilitator, alumni and volunteer president and committee member for several national, leadership initiatives.

So why talk about a fraternity on a triathlon blog? Hang with me for a moment. When the fraternity founders sat around the table in 1901, they developed a basic vision: "This fraternity will be different." They had the foresight then to blaze a different path among their peers. And that vision holds true today for a number of key initiatives by the national fraternity.

As I developed from undergraduate to professional, from single to married, from no kids to father and stepfather, that vision has remained with me. I have never been one for the status quo or keeping up with the Jones'. I would rather be different, even if that means standing out from the crowd for quite some time.

In 2009, Jessica and I set out to establish a coaching business based on our experiences, vision, beliefs and interests. At the time, we really had no clue what we were doing. We also had no clue where we were going. For me, that fraternity vision was always a guiding light...

'this coaching firm will be different.'

No one ever said starting a business was easy. We make decisions everyday that impact our clients and our future. Sometimes they are right, sometimes they are wrong. Sometimes you simply don't know why things went a certain way. But with each outcome, a moment of reflection manifests itself. A time to learn. A time to grow. Without this introspection, you would be doomed to repeat the same mistakes or lead blindly.

When we started FTP coaching, we took a look at the landscape around us and asked how can we provide a different product. We saw things we liked. We saw things we didn't like. We talked to several coaches about how they handle basic business functions and decision making. We listened to the lessons they learned along the way. Then we decided how to make our firm different.

The FTP Way:

1. Professionalism over Popularity

I am not interested in being the cool kid on the block. That concept has never appealed to me. In the past, I blogged about being viewed as a professional first and foremost. But it extends so much farther. It includes how you act in public, on social media, at races and in your community. In my opinion, that is a better judge of character.

We live in a "ME, ME, ME" world with people often trying to outdo one another with bigger, harder workouts, bragging about vacations, look how great my life is for this moment. People want the attention as if life is a popularity contest. Be confident in yourself, your abilities and knowledge, then be humble when opportunities present themselves.

People frequently ask us, "why do you do X" or "have you ever considered Y." There is no doubt that I have more ideas than time in the day. I frequently see gaps that are not being served in the industry. But in the end, I understand that I perform certain tasks really well. And I would rather be known for doing 2-3 things really well than kinda ok at doing 5-6. I don't believe in stretching myself just to increase my business. It has taken years to find that sweet spot and a willingness to let go of opportunities.

This is also why FTP Coaching remains small. The coaches could elect to take on more clients. We could build an army across middle Tennessee. But more isn't better. It is simply more. I would rather have 10 dedicated athletes who I enjoy motivating, developing and coaching than 20 who don't understand training principles and waffle from race to race. Plus, it is very comforting as a business owner to have your client roster for the next year set by January. Less to worry about.

2. Education & Mentorship are Paramount

Triathlon has been in a bit of a crisis for a few years now. It is suffering from what I call JWUNIAC. Never heard of it? It stands for -- Just woke up, now I'm a coach. We all know someone like this. One day they started calling themselves a coach and people paid them money. There are a few instances were this worked out, but the majority of the time, the person doesn't have the skills to help an athlete. And they help bring down the entire profession.

We require all of our coaches to be USAT certified prior to working with a client. There is no way around this. In addition, any new hire is required to complete a six month mentorship and coaching education program with us. We have spent months developing an in-house education process that goes beyond what the coach learns in the USAT clinic. All hires are encouraged to establish a business mentor relationship beyond the scope of their coaching duties. Over the past few years, I have worked with some of the greatest triathlon minds to help move my knowledge forward. I have also worked with brilliant people the area of business leadership. Education and mentorship are paramount to becoming a balanced coach. It is a dedication to personal and professional development.

3. Never take credit for an athlete you don't coach

FTP does not take credit for athletes they do not coach. This is a tricky one sometimes. Our influence extends well beyond just our athletes. It includes their family, friends and social circle. Often friends will come ride with us on the weekends. I will disseminate information and help them on their journey. Sometimes, people will hire me directly to improve their swimming. There is no doubt that I play an instrumental role in their development. However, I don't coach them in their entirety. Therefore, I don't claim their results.

In part, this goes back to number 1. For me, this isn't a popularity contest. I am not interested in becoming a generic tri-club. I don't need to make claims that I can't support in an effort to appear bigger or more impressive. We have years of results that back up our success and they speak for themselves.

4. Athlete development, education and empowerment trumps all else.

The athlete always comes first. End of discussion. The athlete/coach relationship should never be about the coach. The coach should teach from a place of experience and knowledge. But it isn't about them. That also extends to working out with your athletes. It isn't about the coach's workout. It is about the athlete's development. This why we discourage coaches from having personal relationships with their clients. When you are too friendly, you forget that you have a business relationship and the lines get blurred a bit.

The coaches job is to also educate the athlete as to the 'why.' Athletes should understand why the coach holds a belief or makes a recommendation. The coach is always in a position to teach the athlete. This ability can strengthen the bond between the two much more than race day results.

I often tell athletes that if I do my job well, then you don't need me in the future. I will give you everything you need to be successful on your own. Coaching often goes well beyond the sport. Our goal is always to empower the athlete to make better decisions, improve their life and use the sport as a vehicle to do so.

5. Always look to build the sport

The sport isn't about me and my company. With over a decade of experience, I have come to like and dislike certain aspects of the sport ranging from specific races, forums, bike brands, etc. We always strive first and foremost to put the positive first. At the end of the day, triathlon is a niche sport. And only a small minority of us are lucky enough to make a living in the industry. So if we aren't all looking out for one another, then we might all fail. If the sport thrives, we likely will all thrive. Too much time and energy is spent putting down bike shops, races and other entities that support the sport. The goal of any coach should always be the put their best foot forward and do what is in the best interest of the sport first.

6. Triathlon is not our hobby, it is our job.

Coach Jessica raced her last triathlon in April 2009. Maybe she will race again one day. In years past, I would race 7-8 times a year. Now it's more like 3-4. We didn't become coaches simply because the sport was our hobby. We don't remain coaches because we simply like triathlon. We started a business and we treat it like a profession. I told myself many years back that I would not become a triathlon coach unless I could devote 100% to the effort. I didn't want to half-ass it. I felt like clients deserved better.

In order to run a business properly, coach to my ability and balance my life, (kids, family, chickens...in that order) my training needed to take a backseat. Whereas before training might have been a top 3 priority in my life, it is now a top 10. At first (and still) it was a tough pill to swallow. I liked training, racing and winning. As the training reduced, the racing went away and so did the winning. I have to constantly remind myself that right now my job is more important than my hobby. For so many coaches, they are the same. I can't give my clients 100% if my eyes are focused solely on my own triathlon performance and outcomes.

--------

At the end of the day, these are just six of the core competencies that makes FTP different. And I put them out here to be challenged. I publish them so that others can hold me accountable. Too often coaches are afraid to put themselves out there in fear of criticism. Or worse yet, a coach doesn't have ideals or values.

Do I think we succeed 100% of the time in following these tenets? Of course not. And it has taken a number of revisions to get this list right. Sometimes they are just ideals and standards in which we strive for. But without these ideals and standards, what does FTP Coaching actually stand for?

Using Exercise as Stress Relief? Be Careful.

noreply@blogger.com (Jessica) — Thu, 28 May 2015 13:02:00 +0000

I don't know a single triathlete or runner that doesn't use exercise as stress relief to some degree. One of the biggest benefits of exercise, after all, is it's mood boosting effects. We are all busy people and have lots of hats to wear and roles to juggle, so thank goodness we have some time built into every day devoted to exercise. That time can make a huge difference in how we approach the rest of our lives.

But there is a caveat here: exercise cannot be your ONLY stress relief. If it's the only time you have alone or the only coping mechanism you have to fight demons or stress or the constant demands of your life, then your training will suffer. It's a classic example of conflicting goals, which we see quite frequently with athletes.

In this case, your goal to train for a big race or to be the best athlete you can be is compromised by your emotional needs and the state of your emotional life. If exercise is your only source of stress relief, then actually training with a plan or following the workouts your coach gives you takes away your ability to exercise according to what you need emotionally. Your athletic goals are being compromised by your emotional needs.

So what should you do if this applies to you? It may not be easy to change this mindset if you are already extremely booked up with responsibilities and commitments. But if you don't have time to make these changes, you have to change your expectations in order to eliminate competing goals. NOTHING will make you crazier than having conflicting goals, not realizing it, and constantly fighting your way through them both. It's a sure way to burn yourself out completely.

Here are some ideas for other forms of stress relief. Not all of them will resonate with you so just use them as inspiration. I personally find that doing something with my hands seems to really help me relax and stop thinking about my worries. For me that means cooking, cleaning, or organizing. For others it might mean praying the rosary or gardening or building something.

daily prayer
meditation
time in nature
walking
watching comedy on YouTube
date night with your partner
time with friends - make a standing schedule to make sure you stick to it
gardening
church/bible study
baking and cooking
knitting/sewing
woodworking
crafting
playing a board game
reading
writing in a journal
massage/pedicure/manicure
sauna or hot tub

Notice I didn't say watching TV or playing video games. For most people, those are escapist entertainment and don't refresh you mentally. Also, you don't need huge chunks of time for lots of these. Five minutes in meditation or journaling each day can have a huge impact on your life.

Making time for fun and rejuvenating activities will align your goals, creating a life with much less conflict. It's worth it, both for your metal health and your fitness. It's not a luxury. It's a necessity if you want to live your best life.

Why I Support USAT

noreply@blogger.com (Andrew) — Wed, 20 May 2015 14:20:00 +0000

Last week, the World Triathlon Corporation (WTC) finally launched their Ironman University coaching program (announcer voice--For a low, low price of $699 YOU can become an IRONMAN certified coach!!!). It kinda surprises me that it took this long to get up and running.

I will digress from many of my contemporaries and not instantly knock the program. If there is one thing that 10 years in this sport has taught me, it is that Ironman tends to get things right and do things well. So it comes as no surprise that Ironman has some huge names on their coaching roster - Allen, Scott, Newby-Fraser, Jacobson and Welch. There is no doubt a wealth of knowledge building the program. I would expect the certification to be solid.

Do I expect the certification to be better than USAT? Well that depends on a number of things. But the bigger question is what does this mean in terms of coaching education?

First, I don't hold USAT up as the standard for how to do coaching education. They do some things well and they miss the mark on others. It is quite possible that Ironman will develop a better program. However, at the end of the day, USAT is the national governing body so I respect a certification from them before a private entity. I loosely equate it to an employee earning a degree versus taking a certificate class (yes, it isn't the best example but you get the point). But that isn't what concerns me about people weighing their certification options.

WTC is a for-profit company that is part of a private equity fund. So let's not beat around the bush, their mission is to make money and to keep money within the Ironman realm (races, merchandise, now coaches). I don't have a problem with the $699 price tag;it is probably the right amount and in line with the market rate. I do however take issue with their $39 a month Coaches Association...that is a direct money grab. They plan to market their coaches to Ironman finishers (good business idea, not good for the sport). Their goal here is to continue to build the Ironman product...not sprints, international distances, etc...just Ironman branded races. That doesn't sit well with me.

What also makes me uneasy is the at home, pace yourself approach to certification. I feel that it reeks of one-size fits all education much like the coaching factories of say Mark Allen. Under these models, quality is pushed aside for quantity. In these coaching firms, it is not unheard of for coaches to serve 30-40 different clients. That isn't coaching. I think we will see the same approach with an online tool. There is no need to screen applicants or cap the space available. More 'students' more money.

I feel there is value in a live, weekend long seminar, where you must apply, travel and pass a test. You either have disposable income or you must really want to become a coach. In January, I had the opportunity to spend 4-5 days in Colorado Springs learning from some of the best in the industry. Sitting in with us was USAT's High Performance Team Advisor, Jono Hall. If anyone knows what it will take to score gold in the Olympics, it is this guy. More than the presentations, the in-class discussions and networking added unbelievable value to the weekend. I feel the at-home approach encourages laziness and passiveness...two traits that aren't acceptable from a coach.

Second, since WTC is part of the equity fund, what does the future hold for their certification? What happens if they are sold? What happens if it doesn't make money? These are real questions that someone needs to ask themselves before enrolling. This program might not be around in 2 years. Or it specifically might be sold. Your certification could mean something one day and not the next. Maybe...just maybe this could happen at USAT, but USAT has a vested interest in seeing quality coaches emerge and remain in the sport.

Lastly, USAT is the sports governing body with the mission to "grow and inspire the triathlon community." I can't fathom for one moment why someone who loves the sport would not line up behind USAT and show their support. Now, that doesn't mean I agree with everything USAT does or that I even think they are always right in their actions. However, I have the trust and the confidence in the governing body that it has the WHOLE entire sport's best interest at heart. I can't say that for Ironman.

To look at this a different way, it would be like supporting Nike's effort to influence the direction of the sport of basketball. No doubt Nike is a major player, but on an international level their reach isn't as deep as it is in the Americas. Fortunately, the International Basketball Federation (FIBA) and it's 215 national federations dictate the standards for most of basketball. You can still have AAU, college basketball and the NBA. But to get to the pinnacle of global play (Olympics) it goes through FIBA. Want to know who LeBron, Coach K and others play for in the summer? Team USA. And Team USA feeds into FIBA. Not the NBA. Not Nike.

I firmly believe that coaching education first begins with educating yourself about the basic principles of training. Second, you should seek out a credible certification. And then the pursuit of additional knowledge is what often sets apart the good from mediocre coaches. I believe USAT has established that. Even moreso, the education doesn't (or shouldn't) end with Level 1 class. There is a wealth of knowledge built into USAT webinars. You can seek out Level 2 and Level 3 possibilities. You can specialize in ITU or long course development. You can work with youth and juniors. You can attend mentorships with the elite coaches. The point here is that a coach's journey doesn't end when the clinic ends. There are numerous avenues to explore just within the USAT realm. And all of this (plus more) is made possible because the national governing body commissions a coaching committee who is devoted to pushing quality and coaching development over rubber stamped certifications.

USAT has a grassroots and national interest in seeing the sport grow on so many different levels. There are currently youth initiatives to get young kids active at an early age. There are junior initiatives to keep young adults involved. USAT has launched a collegiate recruitment program and most recently worked to get women's triathlon recognized as an NCAA sport. They have a Talent ID program, Elite Triathlon Academy, Olympic development pipeline and so much more. As a USAT member, the governing body doesn't care what distance you race, they simply want you to continue in the sport. And that is what separates the certifications for me.

As I stated in the beginning, I won't knock the Ironman certification. I do, however, have some big concerns. My interest in training principles might even send me down that road one day in the future. But the certification, like many others I hold, will be to supplement my primary certification. I know that I am in good hands with USAT. I know where USAT is going. I have a voice within USAT. I also know that much like a corporate job, I have numerous professional opportunities for growth and development within USAT. For those reasons and many more, I am proud to stand behind USAT and the coaching certification they provide. You should too!

Those Critical 72 Hours

noreply@blogger.com (Andrew) — Tue, 12 May 2015 14:30:00 +0000

A few weeks back I was giving a talk to a group of triathletes. I didn't have much to work with prior to the talk so I decided to wing it. My topic was on all the things you should do before, during and

after a major race...those critical 72 hours.

For a first time 70.3 athlete, some of this advice will be helpful. But for an Ironman, marathoner or ultramarathon, some of this advice can be the difference between an enjoyable experience and a painful one. When it comes to a major event, a little planning can go a really long way.

Most athletes put a lot of time and energy into preparing for race day. They make sacrifices for months leading up to an event. They miss social events, extra family time and numerous other opportunities in an effort to prepare, rest or train for their marquee event. So when it comes to the main event, do you take the same approach?

The Day Before

The race often begins here. You have likely tapered physically for your event. But what about mentally? Can you do some things NOW to make sure you have a mental taper?

1. Call your hotel and make sure you have reservations in order
2. Call around to local restaurants and see who will accept a reservation
3. If you can't make a reservation, make the decision NOW when and where you will eat.
4. Sit down with your spouse, partner and family to discuss what to expect the day before the race. What is their plan? What would you like to see them do? It's ok to be a bit selfish.
5. What time do you plan to arrive? If you are already there, what time do you plan on checking your bike or picking up your packet?
6. What are you eating the morning of your race?
7. What time are you waking up?

Some of things seem really minor, but year after year I see athletes struggle with some or all of them. I have known athletes to arrive in town only to find out they didn't have a reservation. I personally tried to go to Mellow Mushroom at 5 pm before Ironman Florida only to be told they were no longer accepting take out and it would be an hour wait. I have waited over an hour for room service before a race. I recall an athlete whose family wanted to go see a local tourist attraction. The athlete ended up on his feet for nearly 5 hours that day, in the heat.

We produce a race plan for all our athletes at main events. The lengthy document is full of tips, advice and things to consider leading into the race. We encourage them to take care of ALL the small things immediately the morning before the race. This should be your last opportunity to go to the store in case you need food. Wait...you didn't realize the hotel breakfast didn't start until 7 am? You should get in your brief workout no later than 9 am. That way you have 12 hours to get your bike to the mechanic should an issue arise. I recommend that all our athletes check-in their bike within the first hour that transition opens. The key is to save time on the back end in case something happens. Lastly, athletes should have a water bottle in their hand at all times the day before. Staying hydrated is staying smart.

Race Day

Because you made all the decisions the day before, race day morning should go off without a hitch. You alarm was set, your morning routine perfected, directions to the race. All done. But there are a few extra things to consider:

1. Do you plan on seeing your family/friends prior to the race? If so where are you meeting them?

2. What is your morning transition routine?

3. Is there a gear drop or how are you staying warm? What are you doing with your clothes?

During the race the plan is simply....EXECUTE!!!

Post race, however, can also become a nightmare for many athletes. In large marathons, there may be 20,000 other depleted runners. And that means 20,000 families trying to find them. An Ironman is smaller in scale, but you won't be thinking straight as a volunteer guides you through the finisher's chute.

1. Where are you meeting your family? Plan this ahead of time.

2. Ask them to bring a change of clothes, something warm and a pair of flip flops

3. Plan but let them decide what you are going to eat. Appetite suppression occurs very often. Have them gather food for you.

4. How is your gear getting transported back? Can your spouse handle your bike? Do they know how to load it on your roof rack?

Most people think of race day as the chaotic part. But from the athlete perspective, you are trained for the performance part. It is all the other stuff that will drive you mad, take you out of the zone or bluntly just piss you off. Your nerves are high, make things easier on you.

The Day After

If you just participated in an Ironman, then you are likely staying an extra night. This is always a good call. You will appreciate the shower and quick bed. And while the race is over, there are a few other things to consider:

1. What/where are you eating for breakfast?
2. What time is checkout and how much crap do you need to pack up to leave?

3. Are you driving alone or with others? Plan for the return to take a bit longer. You should get out of the car every 60-80 minutes to stretch your legs?

4. If you are flying, then how are you getting to the airport?

5. Do you need to retrieve any extra gear?
6. Do you plan on purchasing any finishers gear?

Again, these sounds like easy things to handle. But the day after a major event, you aren't all there physically or mentally. Not to mention, nearly all athletes are on the same schedule. If your hotel has a valet, then 200 other athletes want their cars valeted at checkout. The bellboy will likely be booked. Is there a breakfast place within walking distance? The line is out the door.

----

As mentioned, a little planning can go really far prior to an event. If can save you mental anguish and plenty of frustration. Because athletes tend to focus only on the race, they tend to overlook the details. You don't want to find yourself sitting at the bike tech at 9 pm the night before your Ironman (true story). You don't want to get to your hotel to learn that your only dinner option is Wendy's or Dunkin Donuts (true story). You don't want to spend an hour post race looking for your kids and wife because they have no clue where the finishers chute is (true story).

Those 72 hours are really hectic. You will likely look back on the time and realize that the athletic event was the calmest part of the whole ordeal. Everything else was a blur. Take a few minutes and think through the planning, talk it over with your support crew and double check the small details.

Still drinking chocolate milk? You can now add McDonald's to your plate.

noreply@blogger.com (Jessica) — Tue, 31 Mar 2015 13:00:00 +0000

Hopefully by now you know one thing about me (Coach Jess): I HATE chocolate milk as a recovery food. I hate that triathletes are drinking this stuff thinking it's healthy because it's being marketed to death in top magazines, at expos, and at races by pro athletes and the dairy industry. Chocolate milk may indeed be equally good at restoring muscle glycogen as sports drinks or better at it than water (duh) but it doesn't mean it's a good, healthy, optimal recovery food.

If you are a pro athlete without any weight to lose and at the very top of your game (like the people marketing chocolate milk to you) then maybe chocolate milk makes sense as an easily accessible recovery drink. But if you are an age-group athlete, not at your goal weight, or care more about your HEALTH than your exercise performance, you have no business drinking chocolate milk. How it escapes people's attention that this is a processed JUNK FOOD is beyond me but boy does it get me fired up!

So now comes a new study finding NO CHANGE in performance in a cycling time trial or muscle glycogen recovery between high carbohydrate sports supplements and food from McDonald's. The cyclists ate the same amount of calories and were matched for macro-nutrients. Here is a chart of what they ate:

So my question is: do you still understand that McDonald's food is an unhealthy choice and that it should not be eaten on a regular basis? Or does this study make you feel like McDonald's food is now good for you? IT IS NOT GOOD FOR YOU just because it restores muscle glycogen!! JUST LIKE CHOCOLATE MILK! Somehow we have all forgotten that chocolate milk is not a part of a healthy diet. It may help you recover from a workout, but again...that does not make it healthy. Same with McDonald's. Need to eat something really, really convenient and accessible after a super tough workout? Eat McDonald's - or any other fast food. Or drink chocolate milk. But don't choose those foods if you have access to real, healthy food choices if you care about your overall health.

I have some problems with the language of this write-up from the ISSN, but I think it deserves to be shared. In particular:

Nobody is recommending that fast food be an integral part of your daily food/beverage intake.
In the context of acute exercise, it may indeed help. So why choose supplements? Convenience.
I mean do you really want to stick burgers and fries down your pants and eat them later?
Or would it make more sense to eat that sugar-filled energy bar that’s in a wrapper and won’t give you the runs while you run?
This study doesn’t apply to those whose primary goal is to look puuurrrrty.

See that last point? I think it deserves to be emphasized here. Most of us age-groupers love triathlon but aren't winning races. We care a lot about our weight and how we look and it's that regular athlete that needs to stop falling for the chocolate milk marketing.

So chocolate milk ads are in every magazine. Coca-Cola is now a big sponsor of a tri team. I wonder how soon we will see McDonald's cycling kits on athletes?

The Simplified Triathlete - Saying NO to Free Stuff

noreply@blogger.com (Jessica) — Thu, 19 Mar 2015 13:42:00 +0000

You may recall that in the first two posts in the Simplified Triathlete series I talked about de-cluttering and saying no to things that take up your time but don't matter to you passionately. Today we get to put those things together with a real-life skill to practice: saying no to freebies.

Race freebies cause me a lot of problems:

I have to sort through the race bag and decide what to keep
I have to find a place for all the random little things I might choose to keep
I have to put all those random things someplace
I have to throw things away I don't want but feel guilty about throwing away
I have to remember where I keep all my medals and bibs and put the new ones with the old ones

I just ignore the bag full of stuff for 6 months while it lies on my garage floor.

So maybe I should just STOP TAKING the stuff! And in fact, I have made great strides in this department but it's really not easy. At the half marathon I did in December, I got talked into taking a medal at the finish line but then ended up throwing it away a few weeks later after it floated around my living room for weeks. I hated throwing it away. Once that medal came into my possession, I felt guilty throwing it away. But if I never take it in the first place, I feel perfectly fine! Same goes for t-shirts. I threw that race t-shirt away, too. It didn't fit me well and developed a rip on a seam not long after I got it. In fact, I cannot think of a single race t-shirt I have ever gotten that brought me joy and looked fabulous on me.

The next half marathon I did had no t-shirts and no medals - my kind of race!!

Then when I did a 33 mile race, I took the t-shirt/goody bag AND I took the medal because

a. I had been running for 7 hours and was about to die

b. Little kids were passing them out. I can't say no to a little kid.

The medal was HUGE and my plan was to surreptitiously "forget" it on a picnic table, but I was SO dead and not functioning properly and it ended up coming back to the hotel with us because I would have had to walk an extra 20 feet to the nearest picnic table to leave it. I threw it away in the hotel room garbage a couple of days later. Oh, it hurt. I felt so guilty. It was SO BIG (see image above). But I also knew that it was stupid, ridiculous, and irrational to feel guilty for throwing out something I didn't want and that had no use to anyone else. My memories of that event were not in the medal, nor the t-shirt. So why hold onto them as mementos? My memory will serve me just fine and doesn't take up any space.

I've been thinking about those medals and those t-shirts a lot recently. If you really think about it, it makes no sense that we take these free t-shirts and let other people decide what should be in our closets. I don't let other people pick any of my other clothes (oh wait, yes I do...I use Stitch Fix and I LOVE it but I am paying them to pick clothes for me based on MY STYLE and preferences). Why let a race director choose what you wear? Why get upset if there isn't a t-shirt in the first place? I'd rather wear something nice, without advertisements all over it, that I picked out myself. I also don't want all those t-shirts cluttering up my closets. Do you hate clutter as much as I do? Then stop adding to it!

My mission from now on is to say no to every t-shirt, every medal, and every swag bag before it touches my hands. If I want to do a race, it's because I want to do a race, not because of the medal or the t-shirt or any other material consideration. Do I think you need to do the same? Not necessarily, but I do think everyone can benefit from being conscious of what they choose to bring into their homes. Clutter is stressful. Having an overstuffed closet filled with clothes you didn't love enough to buy but instead got for free is stressful. And signing up for races for the cool medal? That seems like such a tiny part of what a race is all about. What about the opportunity to visit a new place, the scenery, the people you race with, the experience you have, or the charity is supports? A trinket seems meaningless to me compared to all that.

It's not my concern whether you take free stuff or not. What's important to me is spreading the idea of awareness, that you don't have to take this stuff, that it doesn't have to be important to you. The race itself is what is important - try not to forget that. But if you love the free stuff, keep taking it. Just make sure you have a plan and a place for it all so it can bring you continued happiness.

Following the First Two Rules of Training

noreply@blogger.com (Andrew) — Mon, 16 Mar 2015 12:24:00 +0000

Triathlon training isn't a complicated matter. While sports scientists and physiologists do contribute a great deal of lab time to the science behind training, the concepts are really simple. To get an adaptation, you simply need to stress the body at an appropriate level. The body, then responds, and grows stronger. Sure, that is a somewhat simplified version of the supercompensation model, but it really isn't that much more complicated.

As such, training really doesn't have tons of rules. I tend to stress two primary rules to all our athletes:

Rule #1: Always, always listen to the body.
Rule #2: Follow the training plan

Rule #1 always trumps the other rules. When athletes do not heed the warnings of the basic training tenets, things go awry. And sometimes quickly. The job of the coach is to often weigh these different components and know when to push the athlete more. But more importantly, the coach needs to know when to pull back on the reins with an athlete. The second rule is also simple. Stick to the plan. Don't do more than is necessary. Athletes often mistaken the concept of training load. An effort to do more on one day and often result in doing less on the next.

This past week I was reminded of all this when an athlete went beyond her training plan only to fail a later workout and to bounce back to nail a key workout.

Being a full-time coach allows me the liberty to work one-on-one with a few athletes each and every week. Seeing an athlete in their training environment provides the coach with invaluable feedback cues as it relates to mood, fatigue, energy, injury, etc. For the past three years, I have worked with an aspiring runner. I use aspiring simply because she doesn't come from a running background. She is still learning and emerging as an athlete. She Boston qualified last summer and is in the middle of her final build for this year's race.

Like many others in the south, midwest and northeast, the recent weather has wreaked a bit havoc on her training. Additionally, she wanted to run a local half marathon that she really enjoys. So we were a little more creative than normal since the half marathon fell at a critical period. Unfortunately, the weather caused the cancellation of the event. Still determined to complete a challenging workout, she proposed an idea to me of adding some additional mileage and participating in a strength workout. Knowing her capabilities, I was comfortable but a bit concerned. She finished the workout but it certainly took a bit more toll on her than we anticipated. Her mileage for the week was planned around 45. The extra work took her to 52.5 with a bit more intensity and strength training than we planned. Rule #2: Follow the training plan

It was no surprise that she was a bit more fatigued than normal when we met Tuesday afternoon for our weekly track session. I had already dialed back the workout a bit to compensate for extra fatigue. As she warmed up, I noticed her stride didn't seem as fluid as usual. She shook off the extra fatigue and was ready for the workout. She nailed her first two reps. But I still didn't feel 100% about HOW she was running. The stopwatch said YES but the nonverbal cues were saying NO. On the third rep, I could hear that her breathing was a bit more labored. We decided to take a long rest interval so we walked around the track. It became clear to me (and she later admitted) that she was really tired and felt she was working way too much. Rule #1: Always, always listen to the body.

So I cancelled the rest of the session. What started at 8 x 600m became 5 x 800 at a slower pace and was cut to 3 x 800. As an athlete, she was a bit despondent. She felt like she had failed at a workout. And she did. Naturally, she began questioning her training and ability. As the coach, my job is to see the bigger picture. Sure, I could have pushed her through the workout. I KNOW she would have nailed her times. But at what cost? The extra work from the previous Saturday cost her the track session. I didn't want the track session to cost her a long run on Thursday.

Imagine my surprise Thursday morning when I received an up to the minute text from her after completing her long run. And this was not any long run. This was her longest run of the training plan. It was her longest run ever minus a race. This was one of three workouts in which her whole entire plan was developed around. And she NAILED it. Not only that, she was pumped up about racing Boston again.

Training really boils down to two key principles:
Rule #1: Always, always listen to the body.
Rule #2: Follow the training plan

Sometimes pushing through a workout isn't worth the risk. Injury and fatigue are two concepts that can only be healed with time. Second, follow the plan. If you hired a coach, then the plan is the plan. If you purchased or downloaded one, then keep in mind that the plan was constructed with training stress and recovery in mind. When you go beyond or start moving things around too much, you put yourself at risk. If you aren't careful, one bad workout can turn into two and then three.

This is How I Roll Featuring FTP Coaching Athlete Justin Menees

noreply@blogger.com (Jessica) — Fri, 13 Mar 2015 15:00:00 +0000

We hope you enjoy peeking into the life of our latest featured athlete, Justin Menees. Justin has been with FTP Coaching since Fall 2014 as he prepares for his next Ironman. He has proven to be a consistent, dedicated, hard-working guy that never makes excuses and always has his priorities in order. AND he shares in my absolutely love of Land Between the Lakes - the best cycling and trail running you could ever hope for.

Thank you, Justin!

What bikes are you currently riding and what running shoes do you use?

Currently riding a Felt DA4. Running shoes of choice are Brooks Ghost or Brooks Glycerin.

What gear can you not live without?

My Garmin 910XT for all three sports, TYR Special Ops 2.0 goggles, & Oakley Fast Jacket sunglasses for sunny days.

How did you get started in triathlon?

While I lived in Chattanooga I was talked into giving mountain biking a try and I fell in love with it. When I moved to Murray, Kentucky for work a few years later I needed something else to fill the void of quick trail rides after work (pre-kids) so I hit up the local bike store inquiring about a road bike. While speaking with the store owner I mentioned to him I had toyed around with the idea of competing in a triathlon which is when he informed me about the local tri club in Murray. I quickly investigated the team, joined and started to swim with them ASAP. I had "run" 5Ks & 10Ks in the past, but this was the first time riding a road bike & swimming in a competitive atmosphere. I had to learn all three legs (four if you count transitions) of a triathlon from ground zero starting in April of 2012.

What's your biggest athletic success?

Finishing IM Louisville in 2014. I didn't have the greatest time, but my goal was to finish and I did. Probably one of my favorite things about the race was it was my birthday. It was really cool to hear the announcer say "It's his birthday today, Happy Birthday Justin Menees, YOU! ARE! AN! IRONMAN!"

Tell us about yourself? What do you do for a living?

My wife Jodie & I are originally from Martin, Tennessee. We have a four year old son (Perry) & a little girl due in April of 2015 (Andie). We have moved across the southeast for my career as an Engineer with stops in Columbia, SC & Chattanooga, TN. Currently I work for Kroger Manufacturing as a Process Engineer in Murray, KY. And I love the St Louis Cardinals. There are not many things better than sitting in Busch Stadium watching the Cardinals play ball.

How do you schedule your workouts around the rest of your life?

Juggling training with family, work, & faith is always a challenge, especially with young children. I usually try to start/complete my workouts before anyone else in the house is awake to maximize my time with my family afterwards.

Do you have a favorite sports nutrition product?

Honey Stinger - Acai & Pomegranate Gel is great for long runs and Gu Electrolyte Brew - Blueberry Pomegranate is great for long rides.

Do you have a favorite local shop for triathlon gear?

Nothing really local in Murray Kentucky for tri gear so I do most of my shopping online. I did purchase my tri bike at RB's Cyclery in Franklin, TN. It is a little bit of a drive for me, but I will continue to take my bike to them as they have treated me very well since the purchase.

What do you eat the night before a race?

Nothing special. Try to keep to foods I always eat.

What's your favorite place to train?

Favorite bike route would be from my house down to Paris Landing State Park and over the river/lake to Land Between the Lakes. My mountain bike riding days have conditioned me to enjoy a hilly course and that route definitely has hills. It was a staple in my training for IM LOU in 2014 for my long rides. Paris Landing State Park also has a great swimming area where I can easily get an open water swim in without the fear of being hit by a boat.

The Simplified Triathlete - Balance: Simpler and Harder Than You Think

noreply@blogger.com (Jessica) — Tue, 03 Mar 2015 17:00:00 +0000

This is part of an ongoing series here at FTP Coaching to help you improve the quality of your training, your life, and your well-being by eliminating stress, inefficiency, and complication in every-day situations. We will explore topics such as training protocols, organizing your gear, establishing schedules, habits, and routines, identifying sources of bad stress, maximizing recovery, and much more.

Don't be a clown!

Balance - Simple and Harder Than You Think

Triathlon is a rewarding but very demanding hobby, especially for long-course athletes. I've coached many people through many seasons and most have done a good enough job of keeping their life in good working order. But as the race distances get longer I see a common mistake in how the idea of balance is perceived and executed.

There are two ways that you can create balance in your life:

1. Give a little bit of your time and energy to a lot of things.
2. Give all your time and energy to 1-3 very important things and give up everything else.

Frankly, most people use system #1 because:

they don't know how to say no
they feel guilty saying no
they think they can do it all
they mistake being busy with being productive
they are people pleasers
they think it's a sign of failure to quit
they like feeling important
they don't believe they deserve the time to focus on themselves

But the problems with this approach are numerous and destructive:

nothing ever gets the time and effort it deserves
your potential is never reached
mediocrity in all things is guaranteed
stress, stress, stress
lack of impact, lack of connection, lack of meaning
lack of control over who gets your time

If you are stuck in system #1, it's time to think about a better way to achieve balance. In system #2, you have to do some really, really hard work but the pay-off can be huge. Remember, you can succeed at ANYTHING you want, just not EVERYTHING you want. In order to have real impact, to experience real success, and to have reduced stress and greater true fulfillment, you may have to:

Ditch volunteering
Ditch meetings
Ditch extra work projects
Ditch social commitments
Ditch excess travel
Ditch spontaneity
Ditch home remodeling
Ditch creative cooking
Ditch yard work
Ditch shopping
Ditch other people's expectations
Ditch mindless entertainment
Ditch social media
Ditch being everyone's emergency solution

Making Real Change Today:

Make a list of ALL your commitments and ALL your goals for yourself. ALL OF THEM. Now, what would be left if you had to cut everything but 3 items from each list? Is being PTA secretary still on the list? What about moving (you would not believe how many athletes I have coached that have moved during Ironman training)? What about staying out late with your buddies? Keeping a perfectly clean home and manicured lawn? Always being on-call to your loved ones instead of setting boundaries to allow you space to focus on your own needs?

If something has made the cut and is in your top three, doesn't it deserve the very best you have to offer? Should your career have to compete with the PTA? Should the length of your grass be as important as finishing an Ironman? Should your relationships be competing with your favorite TV shows? Can you show your love for people without being a doormat?

In order to be a true success, you must of course have balance. But balance comes from limited priorities, not from being a juggler or plate-spinner. Set your priorities now, and you will have a much easier time of balance later.

This is How I Roll Featuring FTP Coaching Athlete Marc Swain

noreply@blogger.com (Jessica) — Fri, 27 Feb 2015 16:00:00 +0000

Today we are featuring one of our newest FTP Coaching athletes, Marc Swain. If you want to laugh, read on. Marc's humor and also his positive attitude and ability to not take himself too seriously really comes off in his responses to our questions. I think we could all learn something from Marc - don't forget to smile!

What bikes are you currently riding and what running shoes do you use?

FELT B16 TRI BIKE, ZIPP 404 WHEELS AND A CANNONDALE CAAD 9

Pearl Izumi N2s because they are fast!

What gear can you not live without?

I will say all of it. I think I have too much triathlon gear (DUH, you cannot have enough, right?). I just bought a Garmin Swim watch that makes me smile every time I use it, so I will pick that for now.

How did you get started in triathlon?

I have never been good at sports, until running. I found that running was the best stress reliever for me until I found the world of triathlons. After over 5 years of running, I competed in my first triathlon on a dare. After a few small triathlons, I was teetering on what to do since I have always been a runner. I had two major injuries while training myself, but I loved the high that I got when I crossed the finish line. I made the decision to put both feet into the ring and get a coach.

I know this is a negative but I had someone in my life tell me that I was too slow and I was no good, so I thought to myself if I was going to do this I needed to focus and focus I did. I am now addicted, training has lowered my stress level at work, I smile every day and I love the word YAY. Don’t worry you will hear me say it a lot.

What's your biggest athletic success?

Competing in my first triathlon, Cedars of Lebanon, and crossing the finish line at Ironman Chattanooga. That was the best damn feeling in the whole world and Ironman Louisville will continue that high in 2015.

Tell us about yourself? What do you do for a living?

Long story short: First I am a police officer. I moved to the Nashville area in 1998 from Las Vegas, when I got out of the Air Force. I went to Middle Tennessee for a year to finish college - you know it, I am a blue Raider. I grew up in a military family; my dad retired as a general. I have lived in over 20 different places. I went to high school in Hawaii and Hampton, Virginia. When I moved to Tennessee I had to make myself stay here, it was hard but I love the area and love the people that I have met over the years. I have two older sisters who live in Denver, Colorado and Manhattan, NYC.
Other than competing in triathlons, I like traveling and sleeping and doing housework (I know, that is crazy talk right?).

How do you schedule your workouts around the rest of your life?

OMG I have a cray cray job, I look at my schedule and cross my fingers that nothing interrupts it. I can usually get everything in. I have had to tell friends and family NO sometimes to get the JOB done. I have also have found a calendar can be the best thing that a person can have. What’s things thing called sleep, come on!?

Best piece of advice you've gotten (triathlon or life advice)?

Never give up. Everyone else that you are racing against put in the same time and effort as you did so smile and cheer people on as you are competing.

Remember there is beer food at the end, YAY!

Any tips to share or further thoughts on training, racing, or life balance?

I am always happy when I train, I don't know how I do it, I just do. Don't stress out about a race. You did the work, now just swim, bike and run that shit.

Do you have a favorite sports nutrition product?

Carbopro and Gu electrolyte Brew for the bike, GU Roctane and non-caffeine GU alternated for the run. I like GU products, can't you tell?

Do you have a favorite race? Why is it a favorite?

I know it has nothing to do with triathlons but the Oak Barrel Half Marathon always makes me smile because it's held around my birthday.

Do you have a favorite local shop for triathlon gear?

I use MOAB and RB’s Cyclery for my bike need and small tri needs, the internet for the rest. I buy my shoes a NRC because they are badass.

What do you eat the night before a race?

Steak and a sweet potato and water at 6 pm. I do not eat anything after that until the morning.

What's your favorite place to train?

If I had to pick something, I would pick the old abandoned airport by Shelby Bottoms parks. It's fast and you feel like a plane taking off.

The Simplified Triathlete - Decluttering

noreply@blogger.com (Jessica) — Tue, 24 Feb 2015 12:07:00 +0000

This is the first in an ongoing series we will have here at FTP Coaching to help you improve the quality of your training, your life, and your well-being by eliminating stress, inefficiency, and complication in every-day situations. We will explore topics such as training protocols, organizing your gear, establishing schedules, habits, and routines, identifying sources of bad stress, streamlining cooking, and much more.

Today's topic is gear organization. I am a big fan of minimalism in all things, but especially regarding physical objects in the home. Why? Because clutter causes negative stress. We are already under great stress as endurance athletes so any additional stress than can be eliminated must be considered. Stress is stress - it doesn't matter if it's physical or mental, it takes a toll.

You can't fix clutter by organizing. The only way to fix clutter is to remove everything that you don't love and find a home for what remains. In our own home, we have tried endless solutions for gear storage but it's hard to find a solution that works. I think I have finally figured out part of the problem after reading a book called The Life-Changing Magic of Tidying Up. Despite frequently removing clutter from our home, we were missing a big part of the equation: having only ONE place where like things are stored. Currently, we have gear stored as follows:

Water bottles: basement
Shoes: back entryway, front coat closet
Jess exercise clothes: bottom drawer in closet, socks in top drawer in bedroom, coats, headband, and gloves in back entryway
Andrew exercise clothes: tech shirts, bibs, and long sleeved shirts are hanging in closet. Tri shorts, run shorts, and tights are in drawer in bedroom. Socks in another bedroom drawer. Coats in front coat closet.
Socks: drawer in bedroom
Bikes: hanging in garage or in man cave
Bike gear: floating around garage or in man cave
Infinit, Ucan, Nuun: upstairs in kitchen or in garage
Jess swim gear: drawer in bedroom and in swim bag
Andrew swim gear: in swim bag in back of car or garage floor
Foam rollers and lacrosse balls for targeted massage: under living room chairs

I think I should stop there because it's overwhelming. Despite the fact that there is a system here, it's not a simple system and it doesn't work - there is always clutter. The KonMari method for organization, as outlined in the book, would say that the problem is two-fold:

We haven't been ruthless in getting rid of things that we don't love.
We don't store like things in one place only.

To fix this, we started removing stuff and I suggest you do the same. Some common areas where triathletes collect too much stuff:

t-shirts - I bet you never wear the ugly ones. I bet some are never chosen because they don't fit well.
medals - I bet some are piled in a drawer somewhere.
sports nutrition - I bet you have free stuff you will never use or stuff that's expired.
socks - I bet some have holes in them.
sling bags - We just gave 5 to Goodwill - why did we think we needed 5 sling bags?
water bottles - I bet some smell or leak.
gloves and hats/visors/head bands - I bet you like one or two and the rest you got for free.
clothing - I bet you have stuff you got on sale that never gets worn.
sneakers - no, you don't need 5 pairs of old sneakers for yard work.
bikes - yes, I said it. More than 3 and I'm side-eyeing you.

It's hard to get rid of some stuff, I know. Andrew and I collectively threw away about 10 pieces of FTP Coaching gear and clothing the other day. It HURTS to throw that stuff away but in my case, I had 5 of the SAME t-shirt. I kept the one in the best condition and got rid of the rest. I hardly ever ride my bike, yet I had two pairs of bib shorts. One went in the trash. It's much easier to get rid of stuff when it's getting donated, so do that if you can. Don't derail yourself by thinking that you could sell all your stuff. It's too much hassle. Wise words from the book:

When you come across something that you cannot part with, think carefully about its true purpose in your life. You'll be surprised at how many of the things you possess have already fulfilled their role. By acknowledging their contribution and letting them go with gratitude, you will be able to put the things you own, and your life, in order.

After you have completely removed excess (the book is strict on the point that you MUST go through everything and discard first), you must decide where everything is going to go. In my case, I have decided that ALL of my clothes, from shoes to coats to exercise clothes to pajamas, must now be stored in ONE place, my closet. Think this won't work for you? Consider that your problem might be too much stuff, not too little storage space.

I like that the book also emphasizes that each person in the house must have their own storage space. I took this to heart and thought about how lovely it will be to not share any storage space with anyone else. Since I have gotten rid of so much stuff, I have the luxury of not using common messy areas like the the coat closet and the hall closet. The stress of digging through other people's mess to find my stuff? GONE!

One more point the book made that's critical to better organizing: It doesn't matter how easy it is to get something out. It only matters how easy it is to put it away. If it's not brainlessly easy to put something away, it won't get put away. We are naturally motivated to get stuff out because we need it, but putting it away is totally different and you must eliminate all barriers here. You may have the niftiest storage strategy on the planet, but if it isn't easy and intuitive to put the stuff away, you and your family won't succeed in keeping away clutter.

I really suggest you read the book before you undertake a de-cluttering project. I de-clutter all the time and love getting rid of stuff, yet I learned a ton of great information that will hopefully make my efforts last forever. Once you read the book, get to work and experience the magic for yourself. It will make your training less stressful and more productive.

Note: there is an affiliate link in the post. Use it if you want to support the blog. Thanks!

WTC Rule Changes & What it Means for your Next Race

noreply@blogger.com (Andrew) — Fri, 13 Feb 2015 16:31:00 +0000

Sometimes news flies under the radar and isn't picked up but by a few in a particular profession. This is often the case in triathlon. Different race directors have different rules. Some races are USAT sanctioned and some are not. ITU has different standards than USAT. To 90% of the field, it's probably all the same--just a triathlon with a set of rules. And in most scenarios, this isn't probably too far from the truth. But alas, ignorance isn't an excuse for not knowing the rules.

Yesterday Ironman (WTC) announced that they were aligning their rules with the International Triathlon Union (ITU). In short, Ironman races on different continents played by different rules. Wetsuit cutoffs, drafting zones, penalties were all different. The onus then fell on the athlete to understand which rules were being applied to which race. Now the playing field is leveled (sorta). One has to wonder if USAT will get on board now so that all races have one set of rules.

I bring this up because of the ever growing popularity of the Ironman and Ironman 70.3 brand. And, well because rules matter. If you want to read the rules of competition, and I recommend that you do, then here they are: Ironman Rules.

There are a few very notable changes that will affect the top end of the field all the way through the age group ranks. I will highlight a few of the changes that are likely to impact you.

1. Draft Zones are now longer. For age-groupers, the draft zone is now TEN (10) meters. This is roughly FIVE (5) bike lengths. The time to pass is now TWENTY (20) seconds. This is likely going to ding a lot of athletes in a race very soon. This is a big adjustment and is needed in a sport where drafting offers such a competitive advantage. See section 5.04.

2. Drafting penalty is now FIVE (5) minutes. Penalties will still be served at the penalty tent. See Section 5.04.

3. Referee Cards are changing. BLUE card = 5:00 penalty, YELLOW card is a stop and go penalty, RED card is a disqualification. You will serve all penalties at the next penalty tent. Three penalties and you are out (dq'd).

4. Wetsuit Policy. Age group athletes will be allowed to wear wetsuits in water temperatures up to and including 76.1 degrees. And for whatever reason, USAT sanctioned Ironman races will allow athletes to participate in the non-competitive wetsuit wave for water temperatures between 76.2 and 83.8. See Section 4.02

5. No snorkels. Sure, you don't see them often, but now you need a valid medical reason. See Section 4.02

6. Swimwear past the shoulders. There is a growing interested in the new sleeved aero tops. People want to wear them because they are faster. But people don't often understand the rule that governs them. Ask Craig Alexander who was DQ'd from Honu 70.3 last year. The rules, 4.02.c and 4.03.b, state that swimwear can't extend past the shoulder. Note, that this is swimwear only. Rule 4.01.g clarifies further that you can't wear a sleeved top under a sleeveless wetsuit or speedsuit. The bottom line here is that you only wear those tops in the swim under a full suit. Your only other option is putting it on during T1.

As a subpoint, the rules also state that swimwear material must be textile in nature. I suspect this is to keep things like the Roka shorts from falling into a grey area.

Other notable rules that seem to come up in discussions:

You are not required to wear your race bib on the bike; it is required on the run.
You helmet MUST be buckled at all times if you are in contact with your bike. That means all the way until you rack it.
Torso (men) must remain covered during the bike and run.
An NO, you can't listen to music or have your smart phone with you during the race.

The guidelines are worth the read and as an athlete you should always strive to remain informed about the changes.

This Is How I Roll, Featuring FTP Coaching's Community Relations DIrector Russ Shemberger

noreply@blogger.com (Jessica) — Fri, 23 Jan 2015 12:00:00 +0000

I don't know what we would do without Russ. He handles all things related to outreach for FTP Coaching and does an amazing job, with a skill-set that can't be beat. We've known Russ since our first year as coaches and never in that time have we seen him be anything but energetic, enthusiastic, friendly, and helpful. We are happy to introduce him to you today - enjoy!

What bikes are you currently riding and what running shoes do you use?

Felt B16 2008 model
Training shoe is the Brooks Adrenaline
Racing flat is the Zoot TT 6.0

What gear can you not live without?

My Garmin 310xt
Foam roller

How did you get started in triathlon?

I was on a masters swim team in Paducah, Kentucky in 1989. I had a good friend by the name of Eric Rough who told me that I would do well in triathlon because of my swimming ability. I didn't even know the sport existed. So I borrowed a Schwinn steel frame 10 speed (yes they used to make those) and started to swim, bike and run and entered my first sprint triathlon in St. Louis in 1990 (that was the Bud Light series). After that I was hooked. Eric is no longer with us but I think of him often when I train and race.

What's your biggest athletic success?

Going sub 5hrs at Muncie 70.3 in 2014 because I stuck with the race plan that Coach Jessica made for me.

Tell us about yourself? What do you do for a living?

I'm a massage therapist and I specialize in pain management and helping people increase their range of motion. My wife and I are empty-nesters, so we get to come and go as we please. Don't get me wrong, I still miss going to the kids' functions and having them around. My other passion is cooking. I love cooking healthy food to help me stay healthy and to be able to perform at my best. I also like to help with feeding and taking care of the homeless. This really makes me realize how blessed I am!

How do you schedule your workouts around the rest of your life?

I do them in the early hours of the morning usually, so they are done and out of the way! A lot of running in the dark.

Best piece of advice you've gotten (triathlon or life advice)?

Listen to your body. It will tell you when to rest.

Any tips to share or further thoughts on training, racing, or life balance?

Keep a calm face and the rest will follow.
Stay consistent with training and follow a clean diet!

Do you have a favorite sports nutrition product?

Hammer Montana Huckleberry gel on the run and Infinit on the bike.

Do you have a favorite race? Why is it a favorite?

I would have to say Memphis in May because of the venue and it gets a lot of beginners started.

What do you eat the night before a race?

Nothing special, just eat light if it's a long race.

What's your favorite place to train?

Murray State Wellness Center and LBL (Land Between the Lakes).

Who else would you love to see answer these questions?

Russ leading a swim clinic for some of the Clarksville gang listed below.

Paul "the scarecrow" Kahle
Tony Kinslow
Tina Eakin
Barry Knight
Micheal Cheatham
Bill Elder

When It Pays to Be Deluded

noreply@blogger.com (Jessica) — Fri, 09 Jan 2015 15:00:00 +0000

I want to share with the you all the embarrassing lies I tell myself and why I think you should work on your lying, too.

As I mentioned in a previous post, I've recently returned to racing after a very long time away. I have only done two running races so far but in both of them my ability to lie to myself has come back much faster than my fitness level and it’s reminded me of the value of racing.

Simply put, races are a positive event for me because I am good at positive self-talk in that environment. I’m not good at positive self-talk in any other part of my life (although I am working on it), but it comes out very naturally in a race environment. What do I mean by positive self-talk? Well, for me it means I make up crazy stories that I try hard to really believe, that are kind of silly and fun, and then prevent me from doubting myself, slowing down, or letting other people influence or distract me. Are you ready for the embarrassing part? Here is my self-talk story from my New Year’s Day 10K:

I checked my watch at the 5K mark: 29:55. Immediately it was obvious that my goal should be to run a negative split and get under 1 hour. What I decided to do was take my super-magic, in case of emergencies, peppermint candy and pretend that I was in Mario Kart and the peppermint candy was a Bullet Bill. If you have ever played Mario Kart, you know how awesome it is to get a Bullet Bill. A Bullet Bill speeds you up so you zoom by everyone and then goes away. It doesn't speed up and then slowly decrease it's speed until it dies. It goes fast, fast, fast and then it's gone. I told myself that I had a Bullet Bill but it would only last to the one hour mark, so if I wanted to use it until the end of the race I had to keep up my pace. Then I let that Bullet Bill help me zoom by my fellow racers one by one.

When I was on a downhill and feeling awesome, I would say to myself, “wow, this is really working!”, even though logically I also knew that I was feeling so awesome because I was on a downhill. When I was on an uphill I would remind myself that I had a Bullet Bill and not to worry. I thought to myself how I felt like I was cheating and that I felt bad for the other participants because they didn’t have a Bullet Bill (maybe they had a mushroom or a turtle shell but that's nothing compared to a Bullet Bill). This story was SO goofy that it kept a smile on my face for the whole second half of the race.

My Bullet Bill helped me negative split by about a minute on the second 5K and finish in 58:52. Not fast by any means, but much faster than I have run any distance in my 6 months of base training. But more important than the time, you can't help but feel great after a race like that and it was a reminder to me of how important races are to the soul of an athlete.

You don’t have to be goofy with your lies like me (which reminds me, the last time I remember cooking up a good lie was in my last Ironman where I pretended that my Hed3 front wheel had magic powers). Some people do better with simple statements like “I am doing amazing”, “you are a rock star”, “I am on fire”, “this is so easy”, “I am a confident racer”, etc. Those are my typical racing thoughts, with the story creation happening less frequently. IT DOES NOT MATTER IF THESE THINGS ARE TRUE as long as you let yourself believe.

What you think in your head is what will manifest in your body. If you are thinking about how much pain you feel, how much faster everyone else seems, how you have been stuck and unable to PR, how terrible the weather is or how hard the race is, you will be tense and unhappy. Instead, treat yourself like you would treat a friend and be positive, encouraging, and a great cheerleader (with a little bit of creative embellishment). And it never hurts to use a Bullet Bill - those things are FAST!

Action Vs. Intention - When Knowledge Hurts You

noreply@blogger.com (Jessica) — Fri, 09 Jan 2015 13:56:00 +0000

I just read a short personal finance book with an awful title (I Will Teach You To Be Rich by Ramit Sethi) and it contained a great lesson that applies to triathlon just as much as money. It's a mistake we ALL tend to make and it keeps us from becoming the best athlete we can be. Here is how the author described it:

"We love to debate minutiae. When we do, we somehow feel satisfied. We might just be spinning our wheels and failing to change anyone's mind, but we feel as if we are really expressing ourselves, and it's a good feeling. We feel like we're getting somewhere. The problem is that feeling is totally illusory. Focusing on these details is the easiest way to get nothing done.....People love to argue minor points, partially because they feel is absolves them from actually having to do anything."

Now let's think about how triathletes do this. You maybe set some goals for yourself this January. Yet one way we deceive ourselves is to confuse intention with action. Intention matters, but it's not very powerful. It's action that matters. A goal without a plan is just a wish. Having a goal to lose weight, for example, might lead us to argue about what the best way to DO that is, but not to actually doing the most basic things. Anyone who has ever sat in a sauna to lose water weight, used one of those silly wraps that are popular with women, used weight loss shakes, or followed an extreme weight loss diet is guilty of arguing the details. Intention can either fuel change or it can fuel procrastination. If your intention leads you down the path of arguing minutiae, you took the wrong road. Let intention lead you to do first things first.

We might have long discussions with friends (or arguments with strangers on the internet) about the most minor of details: whether maltodextrin or fructose/glucose is superior, whether to buy a disc or an aero helmet, what kind of tires to use on race day, what to put in your special needs bags, training fasted or fed, using beet juice or other supplements, pull buoys pros and cons, etc. All this talk frequently masks a grim reality: most of the people doing the arguing and discussing are NOT doing the most important things or even the things they are arguing for. They hide their inability to excel behind "knowledge". Want to find someone who has NO money saved for retirement? It's probably the guy who wants to argue with the investments YOU have made. Similarly, want to find an overweight triathlete? Go into a triathlon forum and ask for weight loss advice. If you are lucky, this wise person may also tell you that you NEED an aero helmet and race wheels, and that your aero position needs to be more aggressive. There is a saying that I LOVE that sums up this type of thinking:

"Here, take my advice - I'm not using it."

Frankly, most goals and resolution stop at intention. Make sure you don't do this with your goals this year. Stop talking to others about what you THINK, and show them what you DO. Don't get caught up in finding the perfect way forward if it prevents you from taking a single step. Starting, taking action, is the most difficult step. Throwing around information is procrastination. You can move mountains if you let others argue and simply DO.