Indoor Training

Its no secret we've had a winter to remember and I have spent more time than I'd like to admit on the treadmill, trainer and doing indoor workouts. February is coming to an end and March in most places means the start of spring. In Chicago, it can still mean another month of winter like weather. In 12 days (who's counting!) I'll be heading to Tuscon for the Trainingbible Camp and I've been wondering if all those indoor training rides and runs will get me through the roads of AZ. So I've to take a look at the benefits and positives of indoor training. Some scientific and some field tested

1. No need for layers and layers of warm weather gear....actually helps you run faster, because you aren't bogged down, not to mention less time getting ready for the workout.

2. Better foot speed (something I've been working on ) on the treadmill vs. plodding through snow, ice and slush with cold frozen muscles

3. Quicker transitions if your doing a brick

4. On the trainer you are never coasting, waiting for traffic or red lights, (unless you are slacking)

5. If you've had too much a.m coffee chased then with infinit, and water, a bathroom is always near by

6. The environment is controlled, so if the workout calls for putting out "x" effort, pace or watts, you don't have to worry about the wind, sleet, snow, or car turning in front of you interfering with the workout or slowing you down

7. For some, time to catch up on a movie/ tv. show, or the latest gossip (if at a group session). Truth be told I never have the tv on when on the trainer, or treadmill, not sure why but I can't focus. However I do catch up on the latest news at the MSM club trainer rides.

8. You are safe if you start to bonk, because more food, fuel is always close by.

9. Heat acclimitization is easier to accomplish indoors, vs. out in 10 deg temps if an early season warm weather race is on the schedule

10. Quality vs, quantity

Working It....

Yea/ there is an IM pin on my lab coat


We had another clinic this past weekend. This time, for coaches. The weekend included some education and team building for TBC coaches from across the country. We spent the weekend learning some great stuff and hearing some excellent speakers. Thanks to Cheryl Hart and Joe Friel and the other speakers who gave some great talks. We also met some new coaches and additions to TBC making it fun and informative. There are some really smart and motivating people working with TBC now and its fun to hear everyone’s ideas and share knowledge. New to TBC is Dr. Post, he is a retired Orthopedic surgeon, (yes!) and multiple Hawaii Ironman finisher. He scored big points with me at masters swim Saturday morning, because he told me I have a nice even swim stroke, and good form. Of course this made my day, but my jaw did drop. I usually don’t get compliments on my swimming!

My brain is usually spinning with ideas after these types of weekends, then Mon. morning comes around and I am off to the “day” job. I haven’t been a great blogger lately mostly for this reason. My brain is so full of so much of whats been going on, that there is actually nothing to say……if that makes any sense! Jan and Feb have been very full with work. It seems I have taken continuing ed. for PT (the Mulligan technique!), or coaching, or working clinics, every other weekend, on top of working through the week. Sometimes I feel I could be a better coach if I just coached, other times…….I think I’d be a better PT if I were just a PT, better mom if I were just a mom etc….etc.

But as I went to work on Monday, I was looking forward to seeing my patients and helping them rehab. It is very rewarding to see someone who comes in on crutches or walker, walk or run out the door!! When I work on schedules for clients, I have a fresh brain and different perspective when it comes time to write the workouts, and love coming up with great workouts and killer training weeks.

I realized after this weekend that what I like most about what I do, is that I can do both.

Pieces of the Puzzle

Me/ oh my they're tight

Midge Good/the right shoes

Jim Vance/elbows high
'
Rich/get comfy on the bike

This past weekend, Trainingbible held a "Tri-Fit Workshop". Athletes had the opportunity to come and hear some great speakers, then get put through the paces, with a physical therapy assessment by myself or my fellow co-worker Sara, at Cosport, an underwater video swim analysis by TBC coach Jim Vance, a run gait/ footwear recommendation by Midge from the Naperville Running Co, and a Bike fit by Rich and Anthony from The Bike Shop, also were chances to hear Joe Friel speak and info on race day nutrition from Michael Folan of Infinit.

This was a huge success and the athletes left with a big list of information and tricks to help them with their training racing and ultimately reach their goals.

As I looked around on Saturday, it was so cool to see athletes take the initiative to learn more about all the aspects of what goes into training and racing. They are all pieces of the puzzle on the road to success. I see athletes put every ounce of energy into training...they won't miss a workout, won't cut it 1 minute short. Yes, they are a rock star at doing the training completing the workout and logging it in, yet they are a slacker when it comes to proper eating and sleeping, or they can't find time for the core/ stretching exercises to prevent injury or enhance their performance. At the opposite end of the spectrum, there are the athletes that are up on all the latest gear, have every gadget known in the triathlon world, with he fastest lightest equipment on the market yet, they fall short in their training, and have difficulty putting the effort into the workouts.

For true success all of the pieces of the puzzle are required. To finish an Ironman you better well be fit right on your bike and have a good nutrition plan in the works, or all the best training in the season won't carry you to the finish line. Neglecting the strength and flexibility won't even get you to the starting line if you wind up injured.

As a coach, I want nothing better than to see the athletes I work with achieve their goals. I spend hours writing schedules with workouts to help lead them to their goals, and I steer them in the right direction for all the pieces to fit together. As a physical therapist I want nothing more than my clients to get well, for their pain to go away and they can return to their life, but I can't be there to stretch them out at their desk or remind them to not cross their legs when sitting or slouch when driving.

Finally, the athletes at the clinic were asked to write out their goals for the season. Have you written your goals? Do you look at them or say them every day? That should be a priority. It makes the training so much more real and motivating. Did you know that Lindsey (yea, cool name) Corbin said her goals out loud every day before Kona? and she finished top American and 5th overall. That seems like a pretty powerful piece of the puzzle!