The Beyer Project: Bill’s Quest for Kona... Happy New Year!

How much would you give to earn a qualifying spot to the Ironman World Championships?

Over the holidays, I moved out of my townhouse temporarily - I’m renting it out - and moved in with my friend and coaching client, Bill Beyer. Bill’s dream is to qualify for the Hawaii Ironman at Ironman Canada in August and I’m going to coach him towards that goal.

Bill is a 47 year old age group triathlete who’s done a half dozen Ironman triathlons but has never qualified. In January 2008, he underwent foot surgery that sidelined him from running and triathlon for most of 2008. Although he has recently picked up running again and will be running in the Walt Disney Marathon this coming weekend, he’s put on weight, has no running speed and has been inconsistent with swimming and biking. Bill is further from his goal than ever.

For the next 9 months, I will be Bill’s live-in triathlon coach so that I can work with him one-on-one, provide accountability, give him real-time feedback and ultimately help him guide on his quest.

Today begins day 1 of the Beyer Project and Bill’s Quest for Kona.

For the “Before” picture, here’s Bill today:

Check back or subscribe for frequent updates. I have a feelin that this going to be a life changing experience for both of us.

Live life richly and boldly!

David

—-

David B. Glover
Writer, Athlete, Coach and Race Director
Author of Full Time and Sub-Nine
Personal Web: www.davidglover.net
Business Web: www.enduranceworks.net

©2009 David B. Glover

Exercising Outdoors in Colder Weather...

Training in the winter brings two additional challenges - colder temperatures and shorter days. Both can drive an athlete to bike inside on a trainer and run inside on a treadmill, but this does not necessarily need to be the case all of the time. Exercising outdoors in cold weather can be a rewarding and fulfilling experience. At the very least, the trails will not be crowded and the scenery will change. Plus, training in colder weather will help toughen you up mentally.

Here are some suggestions to better prepare for training outdoors in cold weather:

• Layer clothing: Use synthetic or other fabrics that will stay warm even when you sweat with an outer shell to break the wind. Remove or add layers as needed.
• Cover your hands and head: Wear gloves and hat appropriate to the conditions. If it’s really cold, use a face covering like a scarf or neck gator to cover your nose and mouth. While cycling, wear gloves that will block the wind and a lightweight cap or a hooded jersey that will fit under your bike helmet.
• Wear shoe covers while cycling: Neoprene booties provide more protection than toe covers and insulated socks.
• Be wary of ice: A patch of ice on a road or trail can be almost invisible and treacherous, especially when riding or running towards the back of a group.
• Wear highly visible clothing: Motorists may not expect to see cyclists or runners out on cold days. If training close to dusk, carry a small light source as well.
• Change into dry clothes post workout: Your body will cool down rapidly after a workout and wet clothes will have you shivering.

Above all, apply common sense and remember that taking a weekend away from biking and running to go skiing is not a bad idea either.

Live life richly and boldly!

David

—-

David B. Glover
Writer, Athlete, Coach and Race Director
Author of Full Time and Sub-Nine
Personal Web: www.davidglover.net
Business Web: www.enduranceworks.net

©2009 David B. Glover

Q&A: Triathlete training in the winter...

Q: With the coming of shorter days, colder weather and the winter holidays, the triathlon season is officially over. What do I do between the end of this season and start of the next?

A: There are a number of factors to consider in order the balance the need for:

1. Downtime from the current racing season to avoid burnout, refresh mentally and recover from any lingering injuries and
2. Carrying over and further developing an adequate fitness base for next year.

First, take some downtime. Do nothing for a week or two. Take walks. Spend time with friends. Sleep in.

Second, training should shift from race specific to non-race specific training. Specificity is the principle that an exercise must stress the systems and muscles in order to achieve the desired training adaptations for optimal race performance.

I use the analogy of a funnel for specificity. With the end of the racing season, we are now at the wide top of a funnel, which means we can do a wider range of non-race specific activities to maintain base level fitness. As we approach our races and move down the funnel towards the bottom of the funnel, training should be come more narrowly focused, more race-specific. Take advantage of the wide funnel and try some different activities. I plan to do some hiking, mountain biking and rock climbing this winter as a break from swim, bike and run.

The caveat: I would still recommend working out 5-6 days a week with 1-2 swim, bike and run workouts per week – on average. Still, if you want time off from one of the three, take it. Be aware that a long time away from a sport may take you longer to get back to a high level of sport-specific training.

As an example, my weekly training schedule this winter might look something like:

• Mon: Off or rock climbing
• Tue: Swim 2,500m in AM; Yoga in PM
• Wed: Run 40 min
• Thu: Swim 2,500m in AM; Mountain bike 60 min
• Fri: Yoga or rock climbing
• Sat: Lift weights; rider outside (if weather ok) or on trainer for 90 minutes
• Sun: Run 60 min

A key point is not to follow a specific schedule and go by what you feel like doing at least through December.

Third, have fun and mix it up. Try something new. For example, I hope to be able to travel north for some cross-country skiing and snowshoeing.

Fourth, start thinking about next year. What are the areas that you want to improve on from this year? Write them down and come up with action steps to accomplish the improvements. The winter is a good time to focus on skills and form in order to improve economy – the ability to do a certain amount of work using as small amount of energy as possible. Get a bike fit or a one-on-one swim lesson. Sign up for some running races to build speed and create goals through the winter.

I think six months out from a key summer race is a good time to start a structured training program.

Bottom line - next year will be a new adventure that we’ll be able to face with a fresh outlook, a decent level of fitness and a positive attitude!

Be sure to read my article “So What’s Next? Transitioning from ‘In Season’ to ‘Out of Season’” that appeared in the Fall 2008 issue of Tri-DC Magazine.

Live life richly and boldly!

David

—-

David B. Glover
Experiential Writer, Elite Athlete, Coach and Race Director
Author of Full Time and Sub-Nine
Personal Web: www.davidglover.net
Business Web: www.enduranceworks.net

©2008 David B. Glover

She Does Tri: New Triathlon Camps for Women...

I’m excited to announce She Does Tri , the ONLY full weekend camps in the mid-Atlantic for women only!

Developed in partnership with Krista Schultz of Total Performance, Inc., the She Does Tri weekend camps will cover all aspects of triathlon with both instruction and practice in order to prepare participants for their first sprint-distance triathlon. The camps are a fun, non-competitive, and welcoming environment that will focus on women’s specific needs.

Camp Dates:

• March 20-22, 2009
• April 24-26, 2009

Location: Hampton Inn Warrenton in Warrenton, VA

Cost: Only $495 if you sign up by 12/31/08!

Attendance is limited to only 20 women so sign up now to reserve your spot with a $150 deposit or by paying in full! If reserving with a deposit, balance is due 45 days before the event.

Camp Includes:

• Three days of seminars, workouts and fun designed to prepare you for your next sprint triathlon (see Schedule of Events for specifics)
• Small group format for personalized interaction
• Swim clinic with underwater filming and stroke analysis
• Practice workouts in all three events: swim, bike and run - plus transition practice
• Twelve week triathlon training schedule to prepare you for your first sprint triathlon
• Comprehensive triathlon training guide to take home
• Really, Really Good Goodie Bag including camp t-shirt, water bottle, race tote, nutrition products and other product samples
• All meals from Friday evening through Sunday afternoon
• Complimentary USA Triathlon annual membership ($39 value!)
• Complimentary entry into the Luray Sprint Triathlon in Luray, VA on August 16, 2009 ($75 value!)
• Discount on future services such as: VO2max and Resting Metabolic Rate testing, coaching, clinics and seminars

Please visit the She Does Tri website for more information.

for the March 20-22, 2009 camp

for the April 24-26, 2009 camp

Questions? Please contact us at: info @ shedoestri.com or call Krista at: 443-414-5846.

Best regards,

David

—-

David B. Glover
Experiential Writer, Elite Athlete, Coach and Race Director
Author of Full Time and Sub-Nine
Personal Web: www.davidglover.net
Business Web: www.enduranceworks.net

©2008 David B. Glover

Outdoor Conditioning Classes: A Fun Alternative to...

I lined up in the parking lot in the dark alongside ten other students facing instructor Tom Kalka.

“Body builders, begin!” barked instructor Tom Kalka with a grin on his face.

We chanted back in unison:

“One, two, three, four, five, six, seven, ONE!”
“One, two, three, four, five, six, seven, TWO!”
“One, two, three, four, five, six, seven, THREE!”
“One, two, three, four, five, six, seven, FOUR!”

We did 25 of the eight count body builder exercises which consisted of dropping to a push up position, performing two push ups then returning to a standing position.

Over the next hour of our Outdoor Conditioning Class (AKA Boot Camp), Tom led us through a series of lower body and core conditioning exercises designed to build strength and mitigate injury. This is exactly what I needed! Each day of the week has a different focus and no day is ever the same so boredom is never a factor. What differentiated this workout from other boot camp workouts that I’ve experienced is that the atmosphere was positive and motivating. Tom was able to challenge and encourage each of us to our own unique fitness levels by offering variations to either make an exercise more or less difficult.

I first crossed paths with Tom a few years ago on the RATS (Reston Area Triathletes) message board. We share a common background in that we both served in the military - me in the Navy and Tom in the Army. Tom spent over 5 years in the Army as an Infantry Officer, graduating from Air Assault and Airborne Schools, two of the military’s toughest schools while also earning the coveted Ranger Tab and Expert Infantryman’s Badge. I experienced the toughness of the Army’s Rangers at the Special Operations Force Academy that I attended in April this year.

Tom now runs Custom Fitness Concepts, which provides residents and businesses of VA, MD and DC with a variety of fitness programs (in addition to the outdoor conditioning classes) with a special emphasis on customer service.

This type of group outdoor program is a fun alternative to going to the gym each day. I’m looking forward to attending more classes and integrating into my workout routine as a way to build strength and stay injury free.

For more information about Custom Fitness Concepts, please visit their website at: www.customfitnessconcepts.com.

Live life richly and boldly!

David

—-

David B. Glover
Experiential Writer, Elite Athlete, Coach and Race Director
Author of Full Time and Sub-Nine
Personal Web: www.davidglover.net
Business Web: www.enduranceworks.net

©2008 David B. Glover

Pickle Juice: How a Heavy Sweater Survived 3x Bikr...

Yesterday, I sweated out 23 pounds of sweat in 3 x 1.5 hour Bikram Yoga classes. I feel awesome today!

In my continuing search for a new challenge, I decided to try three Bikram Yoga classes in one day. If you’re not familiar with Bikram Yoga - also called hot yoga - it’s a series of 26 postures that are performed in a specific sequence in a very hot and humid room. I wrote about the benefits of Birkam for athletes in an earlier blog post.

The challenge for me in doing multiple Bikram classes in one day is not surviving the heat but rather replacing fluids and electrolytes lost by sweating during class. I’m a heavy sweater. During a single class, I will completely soak a full-sized beach towel and leave puddles in the carpet around my mat.

Three classes in one day was an experiment by me on me. Could I take in enough fluids and electrolytes to successfully and safely complete all classes?

In order to to determine sweat volume lost each class, I weighed myself immediately before and after every class. I also wrote down what I drank before, during and after class.

Here is what happened during each class:

Class 1: 9:30AM

• Beginning weight before class: 175 lbs
• Fluid consumed during class: 5 lbs
• Ending weight after class: 170 lbs
• Sweat volume lost during class: 10 lbs

Comments: I brought 3 large water bottles into class with me - 1 of Cytomax and 2 with Emergen-C. I drank all three during class. Normally, I take only 2 bottles in with me. I was still 5 pounds lighter after class even after drinking 5 pounds of fluids during class.
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Q&A: Staying Hydrated in the Heat...

Given the recent heat wave we’ve been experienced in the mid-Atlantic region, I thought I would share my “Staying Hydrated in the Heat” answers that I shared with a reporter earlier this week.

Q: If someone has dark urine could it be because they are dehydrated?

A: Yes, dark-colored urine is a good indicator of dehydration. Urine should be clear, pale yellow like lemonade if fully hydrated.

Another indicator is weight loss during an exercise session or race. Weighing yourself before and after an exercise session (or race) in the heat and taking into account fluid consumed during the session is a good way to determine what your fluid replacement needs are.

Q: If you do become dehydrated what can you do to treat it instantly?

A: Drink fluids to rehydrate as soon as possible. When training and racing for more than an hour and especially in the heat, I would use a sports drink with electrolytes (sodium, potassium, magnesium, calcium) to both replace electrolyte loss from sweat in order to mitigate cramping and to replace energy stores. Taking in sodium will also mitigate a condition called hyponatremia, which is essentially water intoxication caused by too low of sodium levels in the blood.

Long distance events like Ironman Triathlons will have medical tents set up to provide saline IV’s if an athlete is unable to drink fluids on their own - for example, if they keep throwing up the fluids.

Dehydration could also be accompanied by heat conditions such as heat exhaustion and heat stroke. In that case, it’s necessary to get person out of the heat ASAP, cover with cool towels and seek medical attention.
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Four Necessary Tools for Muscle Recovery and Injur...

As a triathlon coach, pro athlete and race director, I am in contact with hundreds of athletes. One question that I keep getting asked over and over is:

“I have developed some soreness in the muscles of my [insert body part]. How do I get rid of it?”

Here are the four necessary tools for both reactive and proactive muscle treatment:

(1) The Thera Cane

Although it looks like it might appear in an adult toy catalog, the Thera Cane is the quintessential self-massager. The unique shape allows you to effectively and forcefully apply pressure to reach and relieve those hard to reach knots in your muscles (”trigger points”) like the ones in the back of your upper back / neck caused by riding in an aero position.

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“Train hard, rest harder, race hardest…!�...

Photo: Me and my coach, Olaf Sabatschus

“Train hard, rest harder, race hardest…!”
- Olaf Sabatschus, professional triathlete and my triathlon coach

Sage advice from one of the best long course triathletes in the world.

However, the tendency for many athletes is to: “Train hardest and race hard!” and ignore the importance of the “rest” component. The result is a sub-optimal race performance.

Not intentionally of course. No one wants to race poorly, but it’s an easy path to go down by focusing too much on the training and not enough on the rest component.
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The minimalist approach to triathlon training (or ...

I consider myself a minimalist when it comes to triathlon training.

I know this may sound strange and somewhat contradictory to anyone who knows me personally as my triathlon training volume is up in the 20+ hour range per week during peak weeks in the spring and summer, which, admittedly, is quite a lot of time.

Photo: Me at Roth in 2007 (Photo by: Courtney Johnson)

Yet, I still claim that I am a minimalist because I do the absolute minimum of what I have to do in order to meet my goals…and nothing more. If my coach tells me to run for 2 hours and 30 minutes, I run for 2 hours and 30 minutes. If my coach tells me to bike for 90 minutes with 3 x 4 minute efforts at higher intensity and lower cadence that’s what I do. Examples of not being a minimalist would be running an extra mile or two and increasing the biking intensity interval.
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