Where the rubber meets the road: Part I

We all have been privelaged over the past couple weeks to read posts by both Beth and Eric about dressing properly for winter riding and winter bike maintainance.  Those were very informative and a necessary part of our winter training, but I am here to remind you that there is a need for proper maintainance of your running attire; and more specifically, your shoes.  Over the next three weeks I want to take you on a journey to highlight when to get new shoes, how to determine what kind of runner you are and what kind of shoes are right for you.

It is no secret that of the three disciplines in a triathlon, running is the hardest on the body.  The pounding that your feet, joints and legs take with every step is tremendous.  With every step you are applying roughly 2.5-3 times your body weight to each leg.  Now think of the number of times you will land on your right leg over that next 6 mile run and then multiple that by all the 6 mile runs you plan to do this year and that is a lot of force being absorbed by that right leg (and consequently the left leg). 

So now you ask yourself, why am I bringing this up?  Am I trying to scare you away from running?  Not at all.  I am trying to prove a point that while bike maintainance is great and important, body maintainance when it comes to running may be even more important.  By running maintainance I mean specifically paying close attention to the shoes that you are wearing and track the miles that you put into each pair of shoes.  Also make sure that you are wearing shoes that fit your feet and more importantly your body frame and running style (Parts II & III).  Most training shoes are designed to last for up to 300-500 miles of running, while lightweight racing flats are really only constructed to hold up for about 200-250 miles.

The mile range on your running shoes depends upon your running style and your frame.  If you have a small frame, obviously you will be able to extend the life of your shoes.  However, this also depends upon how much you pound the pavement as opposed to landing gently and springing back off the ground.  These two factors effect the lifespan of your shoes, but how do you know when it is time to change shoes.  Here are some pointers:

• if you are starting to feel pain (not soreness) in your legs when running
• if your joints are hurting more than normal
• if you flip your shoes over and the soles of your shoes have no more tread

So please pay attention to your body and track the miles on your shoes to help keep your feet in the best quality shoes to avoid overuse and pounding injuries the best you can.  Above all, remember to enjoy running responsibly……you can always get new bike parts, but body parts are a little harder to come by!

A quick reminder about bike maintenance

  

Some of us ride outside in the winter and some do not.  Whether you choose to brave the elements or you prefer to stay inside your bike still needs attention during the off season. 

 

Inside Riders: 

If you spend your winter on the trainer or rollers you are still putting a lot of miles/stress on your drive train and your tires.  Make sure you lube your drive train regularly to reduce friction and wear on your components.  A lubed drive train is a happy drive train.  Remember, a little goes a long way when it comes to lubrication.  All you need is a drop per chain link (you don’t have to empty a can and drench your chain to be effective).  If you spend a lot of time on the trainer you can expect your shifting cables to stretch so at some point a tune up may be in order. 

            Riding on the trainer plays havoc with bike tires.  If you want to save your tires for the road several companies make trainer specific tires that are used for bikes on trainers.  It is very important that if you buy a trainer specific tire you read the instruction because most of these tires are not designed to travel on the road and there for can be dangerous.  If you decide to use your tires that are already on the bike (as most people do) pay attention to the tire wear.  Tires on the trainer will wear much faster than a tire used for just road riding.  Since the tires wear faster there is potential for the tire to wear through and blow out during a workout.  Just take a look at your tires periodically for worn spots or areas where the casing may be showing through. 

            In addition to watching for tire wear I would encourage you to pay attention to tire pressure.  Running the correct tire pressure, even on the trainer, can extend the life of your tires. 

            Remember, at the end of the winter (or if there is a warm spell) change your trainer tire and replace it with a new one.  If the trainer tire is newer throw it in the closet and save it for next season.  If the tire is worn through it may be time to retire it and purchase a new one. 

 

Outside Riders: 

            Beth did a fantastic job a few weeks ago talking about outside winter riding so I won’t regurgitate a bunch of information that you have already heard.  Instead I would like to briefly focus on what you should pay attention to during winter outdoor riding. 

            First, lube; it is extremely important that you pay attention to your drive train during this time of year.  When you are out during the winter you face many things you don’t have to worry about during the summer and fall months.  In many areas of the country (especially in KY) the cities use salt to melt ice and snow on the roads.  Salt and bikes do not go together well at all.  It is important if you ride in the winter to clean your bike regularly and lube your drive train regularly as mentioned above.  (Not only is a lubed drive train a happy drive train but a clean bike is a happy bike.) 

            Next item on the list is tires and tire pressure.  In addition to the salt on the roadways there is an increase in debris in general that can be hazardous to cyclist.  Glass, gravel, loose rocks and garbage in general can lead to punctures and loss of control during a training ride.  Use extra care and watch out for glass and debris when you are riding.  Sometimes it is necessary to purchase tires with denser rubber compounds or puncture protection to help protect you against flats.  After each ride (and this applies year round) check your tires for debris and punctures.  Just because you didn’t get a flat doesn’t mean that something isn’t stuck in your tires.  Pulling out pieces of debris such as glass can prevent a flat from happening the next time you hit the road. 

            Finally, in addition to paying attention to the outside of your tire make sure you take care of what’s inside your tire as well.  Tire pressure, tire pressure, tire pressure:  I can’t say it enough and it will increase the life of your tire and improve the ride of your bike.  Just look on the tires that you are riding and written on the sidewall is the safe limits for tire pressure (example 110-125 psi).  Remember just because the tire says you can pump it up to 125 doesn’t mean you have to go to the upper limit.  Somewhere between the lower limit and the middle of the tow numbers is plenty for your tires. 

            In closing this all may seem like common sense to some of you but hopefully it will help your enjoyment of your riding season, increase the life of your bike and find you safely through the winter cycling season.

 

Eric Atnip

Swimming Tips

In all of my years of coaching swimming the number one complaint I always get is “I can’t breathe when I swim”. If this is something that you struggle with here are a few tips for you:

First of all, keep at it. Swimming is something that may take some time and practice to develop. If you are a beginning swimmer try to put at least 3 swim workouts a week into your training program. Be patient with yourself. Having good form swimming is very important to improve the efficiency of your stroke thus increasing your speed. However, developing good form takes time especially if swimming is not something you have done for a long time.

Second, if this means slowing down, then slow down and develop a stroke and breathing pattern that is comfortable for you. Once you have established a relaxed pattern with your breathing the speed will come with additional practice.

Lastly, although this may seem like common sense to many, make sure to exhale while your face is in the water. Develop a pattern of steady exhalation and inhalation without holding your breath. There really shouldn’t be a point in your stroke where you are holding your breath. Be sure to exhale fully as your face breaks the surface of the water. As soon as your face breaks the water inhale until the instant your face is to return underwater. Practicing this will help you to form a pattern of constant inhalation and exhalation without interruption, and will make swimming much more comfortable.

Good Luck!

Nikki Ditsch

The importance of “fitness tests”.

Yesterday, Jeff and I headed downtown for the regular Thursday run from the John’s Run / Walk parking lot. This run is a great run due to the runners that we get to run with each Tuesday and Thursday. But I have to admit that Jeff and I talk quite a lot about the low self-esteem that we develop by making it to these runs. Why? The main reason is that we always run off the back and once the first mile warm-up is complete, we run way off the back of the group. It is hard on a guy’s ego knowing that you are not holding on with your training partners, especially for two competitive guys that view running as their strongest leg of triathlon.

How a fitness test can give your training some grounding:

Sometimes it is fun to compare yourself to your training partner’s ability, like Jeff and I have been, but this can also lead to many mistakes in your training program. When you compare your training to your training partner’s ability, you start comparing “apples to oranges”. You and your training partners are not on the same fitness journey, even if you are working towards the same end result or race. Every athlete handles training stress differently, therefore comparing yourself on a regular basis to the people you train with is not something I suggest.

Let’s compare “apples to apples”! This is where a fitness test can be valuable. If you develop a fitness test that you can repeat over time and repeat it on a regular basis, you will begin to see improvements within yourself. If you don’t see improvements from the tests, then you know that you should probably change your training stimulus (volume, intensity or amount of recovery).

What is a fitness test?

The fitness test doesn’t have to be anything too intimidating. What I mean is you don’t have to head to a lab and get a VO2 Max test or Lactate Threshold test done. You don’t even have to find a coach or trainer with a Lactate Pro and perform that test outside the lab. Keep it simple, yet informative.

The test that I am using this winter and spring is a 3 mile course that we marked out on the Thursday 6.3 mile run. It starts with a 2 mile warm-up and then I start my watch. During the 3 mile section I keep my heart rate at 150bpm (this might deserve another post). At the end of the 3 miles, I get my split for the 3 miles and finish the run.

I can monitor my fitness by noticing changes in the time to complete the 3 mile section, while maintaining a similar heart rate. In other words, I get more “output” for the “input” that I apply.

I have written about using heart rate to complete fitness test before. If you would like to read some of those ideas read the following:

1. Heart Rate Training Advice

2. Heart Rate Training – Graphical Display

I hope that this discussion will give you some ideas on how you can begin to monitor your own fitness achievements while training so you don’t get into a situation where you feel like you have to always compare yourself to how the people around you are training.

While this post has focused upon a fitness test for your running, it is also valuable to create similar workouts for the swim and bike. I’ll share some of my results from those two disciplines as the year progresses. (I just checked a swim “test set” from 2003 and compared to my current ability. I have a long ways to go in order to make it back to that level!)

How a “fitness test” gave me my mojo back!

So yesterday’s run was no different than the past couple months when I show up to the Thursday run. I ran way off the back. Feeling a little disheartened about the run I decided to not enter my data into my workoutlog. Later on, when I finally entered the workout, I decided to go back and review the Thursday run workouts from last year.

We moved to the current location for the Thursday run last year in March, so I reviewed four of the runs. What did I find? Here is a graph of my Thursday run last year up to the Runovia Triathlon:

(click on the image to see a bigger size)

So last year on the one run in March that I was willing and able to maintain a heart rate around 150bpm it took me 52.15 minutes to finish the run. Yesterday, It took me 51:11. I’m in better shape than I was last year! “But” you say, “Look at the run in September! You’ve lost fitness” That is true. My running fitness is not where it was in September of last year. But I was at a peak fitness level in September and it isn’t really practical to believe you can maintain a peak fitness year round. The other positive I saw upon drawing information from the data was that despite how the graph looks in the month of March (‘06), I was still able to run a 3:08 marathon in April. Very encouraging!

So here’s how it broke down yesterday:

Comparing “apples to oranges”: I’m in last again today. I’m in terrible shape. Everyone that I run with is too fast for me to keep running with. I SUCK!

Comparing “apples to apples”: Wow, I have better fitness than I did last year! I may be able to put together some good training runs and races this year. Maybe I could run a marathon under 2:55 this year (hmmm?)!

The scenario that I just shared is strong evidence that sometimes the value of a “fitness test” is often invaluable.

Gary Ditsch

Tips for a Safe and Enjoyable Winter Cycling Season!

Now that the weather is starting to turn bad (cold weather, snow, winter-mix, ice, etc.) it is important to be safe when you are on the roads.  Most of us do not have the luxury of riding during the day when the temperature is nice and the sun is out.  Most of us have to cram in a ride before work, during the early hours of the morning, or after work when it is starting to get dark and cold outside.  As a fellow commuter, and a wife of a cyclist that goes out when it is still dark outside, I worry about all of the bad things that can happen to us while on our bikes.  But there are a few key things that we can do in order to make our rides safer and give our significant others a small peace of mind.

 

When you are riding early in the morning or late at night, it is important to have proper gear. Reflective clothing is a must so that others can see you and are aware of where you are at all times.  In addition to reflective clothing, it is also important to wear brighter colors so that you are even more visible to motorists.  Next, you should have two lights on your bike (one rear light at a minimum).  On the back of your bike, you should have a light that has the ability to blink.  The blinking light can be seen from a good distance away and can catch the eye of a motorist.  Additionally, you should have another light in the front.  Some people will buy a light just so other motorists can see them, but others will buy a light that will allow them to see where they are going. One light that I would recommend is the NiteRider Road Rat, which has a 6 Volt Halogen light that is bright as hell!  The only downside to this light is that is has an external battery back that will have to hang on your bike. But in my opinion, a little extra weight is far better than being hit by a car. 

 

Another tip for safe riding in the winter is to watch the weather and know what is in store for you before you go on your ride.  Planning ahead can make for a better ride and a happy cyclist. One thing to watch for is ice on the roadways and bridges. This is not only dangerous for you, the cyclist, but is also a hazard for motorists which can be your worst nightmare.  Remember that even though the roads may be dry around your house, they might not be in more remote areas that have dense tree coverage.  I have been on several rides where I have come across patches of ice when I was not expecting it at all.  Sometimes the shadows of the trees can camouflage ice and make for a bad spill on your bike.  If you come across ice patches on the road, slow your speed and use extra caution.  Watch for motorists and make sure you have plenty of space between you and your riding buddy. 

 

Finally, having the proper cycling gear for winter riding is a must! As most of us have experienced, our feet, hands and face are usually what suffers the most on a cold, windy ride.  Some essentials to stay warm on the worst of days include: base layer (Craft is a good brand),  good pair of cycling tights (running tights can also be used, but sometimes are a little on the thin side), something to cover your ears/head/face (Pearl Izumi makes some good stuff), toe covers and booties to go over your cycling shoes, wind blocking gloves (Gore and Pearl Izumi have some really nice gloves), long sleeve jersey, and a wind blocking jacket or vest. Craft, Pearl Izumi and Gore make up most of my cycling wardrobe and I have been very pleased with the quality and durability of these items.  Additionally, having knee warmers, arm warmers and a thin pair of base layer gloves are nice because you can take these on and off as you please without having to make a whole wardrobe change.  A final item that is nice to have, especially if you are commuting, is a rain suit, which is basically water resistant jacket and pants that you can use on the bike and will keep you dry.

 

Winter riding can be both enjoyable and safe!  Please make sure that you are taking the right precautions when you hit the road this winter.  Remember that you might have to give your bike a few additional “baths” during the winter due to the salt and road gunk.  Try to avoid going out if conditions are questionable, and remember ALWAYS wear your helmet.  Happy Winter Riding!!!

 

Until Next Time,

Beth Atnip

The Benefits of Stretching

As a trainer and coach I often get questions about stretching so I thought I would address them here:

Why should I stretch?

Stretching may help in the following areas: (benefits are not limited to this list alone)

• improves circulation
• removes toxins from within the muscle
• increase in contractile strength of the muscle
• prevention of injury
• stress relief
• improves posture

What stretches should I do?

I think it is important to work in a comprehensive total body flexibility program into your training regimen. However, there are some areas in triathlon and running that may need more attention than others. I posted in a previous blog that it is important to listen to your body and if something feels tight then spend more time focusing on that specific joint. For example, runners are notorious for tightness in the IT band and also hamstrings, so a flexibility program that emphasizes stretching those areas would be important. Here are a few examples of some lower body stretches.

When should I stretch?

For accute injury prevention it is important to stretch before exercise but after your muscles are properly warmed up. It is not a good idea to stretch cold muscles. An easy warm up (jogging, cycling, or swimming easy) of about 5-10 minutes is sufficient to warm the muscles. Each stretching position should be held for 15-30 seconds. A pre-exercise stretch should probably not take more than 10 minutes since your goal now is simply to improve the range of motion of a muscle before stressing it. After exercise is a good time to stretch the muscles to improve flexibility and reduce the risk of many overuse injuries. Make sure you cool down properly but do not wait longer than 30 minutes after exercise to begin your stretch. During your post-exercise stretch take some more time on each exercise, even repeat some that feel tight.
I simply touched on the benifits and logistics of stretching here. If you would like help developing a comprehensive stretching program please contact any of the Mideast Multisport coaches.

Nikki Ditsch

You gotta know when to hold em… (or at least when to hold back).

I supposed since this is my first blog I should be offering some important tidbit of information or some nugget of wisdom that will change your outlook on exercise and revolutionize your training program.  Unfortunately all I can give you is a little advice to start your year off with.  Summer is still months away and many of us are training with the racing season in mind.  Ideally it is good to spend the beginning part of the season focusing on base (aerobic) training, however; it is easy to get caught up and do too much too soon.  Sometimes you will feel exceptionally well and decide to push a little harder or decide to go out on a ride with a group and allow yourself to get sucked into a faster than normal pace.  Although this may not be the end of the world in most cases, it can lead to early season injury and cut into your aerobic base.  It can be extremely disappointing to injure yourself in the off season.  Just last year I injured my achilles by training to hard to early.  One hard day of training caused me to be unable to run for almost an entire year.  Unfortunately knowing what to do and actually doing the right thing for your body is two entirely different things.  During the winter months stay within yourself, lower your intensity and enjoy your workouts.  Moderate pace now can lead to big gains in the racing season.  If nothing else you’ll be able to stay fit and healthy through the winter.  

      

Eric Atnip