Training & Workouts | The Blog of David Glover

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First Impressions of Boulder

First Impressions of Boulder...

I have been in Boulder, Colorado, for almost two weeks now since arriving here with Krista and Princess (my Dalmatian) pulling a small U-haul trailer behind my Volvo wagon. Here are my first impressions on a city that many consider the epicenter of triathlon. No matter where I am standing in Boulder, I can see the mountains. I'm sitting her typing this blog article and looking out at the mountains. I...

On Trust and the Paradox of Performance

On Trust and the Paradox of Performance...

I have prepared my whole life for Ironman Coeur d'Alene on Sunday – a 140.6-mile odyssey of swimming, biking and running against the clock. I demand of myself nothing less than excellence, as I draw on 39 years of experience, learning and self-analysis. Paradoxically, what happens on race day means both everything and nothing. It means everything because a fast race as an age grouper opens up more doors of possibility...

Feedback on an Athlete’s Ironman 70.3 Nutrition Plan

Feedback on an Athlete’s Ironman 70.3 Nutrit...

With triathlon season in full swing, I thought it would be helpful to review a sample triathlon nutrition plan. Race day nutrition becomes increasingly more and more important as race distance increases since the body has only a limited supply of carbohydrate stores. Plus, with hot and humid race temperatures, hydration is also critical. One of my clients, Bill Beyer of Beyer Project fame, shared...

Advice from a River – Go with the Flow

Advice from a River – Go with the Flow...

From Advice From a River by Ilan Shamir: Live simply and gracefully in Your own True Nature moving, flowing, allowing, serene and on course It takes time to carve the beauty of the canyon rough waters become smooth Go around the obstacles Stay current The beauty is in the journey! My goal race and focus for this year is a sub-9 hour race at Ironman Coeur d'Alene (2.4-mile swim / 112-mile bike / 26.2-mile...

Kinetic Sprint Triathlon Race Report

Kinetic Sprint Triathlon Race Report...

Race: Kinetic Sprint Triathlon at Lake Anna, VA Distance: 750 meter swim / 18 mile bike / 5 Km run Finish time: 1:18:38 (5th overall) Swim: 00:11:44 (10th) T1: 00:01:39 (22nd) Bike: 00:45:25 (4th) T2: 00:00:28 (19th) Run: 00:19:23 (6th) Summary: I had fun and my fitness is where it needs to be for today. That sums up my race. Race Report: First, congratulations to everyone who raced...

Protein During Intense Endurance Exercise: Yes or No?

Protein During Intense Endurance Exercise: Yes or ...

If you consume protein during prolonged endurance exercise, will it improve your performance? Yes, it will improve your performance. BUT, only if you are not already consuming an optimal level of carbohydrates. Let me explain. The Limiting Factor Carbohydrate is the limiting factor in moderate to high intensity exercise, as your body stores a limited amount as glycogen in the muscles and liver and glucose in the blood....

Focus – Nothing Else Matters

Focus – Nothing Else Matters...

"Nothing else matters." - Metallica This quote is written across the bottom of my triathlon "Vision Sheet" – my written statement of what I want to accomplish this year in the sport of triathlon and that I have pasted to my bathroom mirror so that I see it every single day. My written statement is my dream I will realize if my hundreds of hours of training and single-minded focus converge...

Winning the Balancing Act with a Weekly Plan

Winning the Balancing Act with a Weekly Plan...

A huge challenge that many triathletes – and truthfully many people for that matter – have is managing time. There are just too many things to do, too many things to think about and too many commitments to meet in order to do everything: spouse/partner, family, job, friends, hobbies, workouts, school, social activities, etc. When I sit down and think about all the roles I play in...

Timing Is Everything: The Magic Carbohydrate Window BEFORE Exercise

Timing Is Everything: The Magic Carbohydrate Windo...

Given the volume of swim, bike and run training for an Ironman Triathlon (10-25 hours per week depending on individual and time of year), nutrition is critical before, during and after a workout in order to ensure optimal performance during a workout as well as set us up for success for the next workout, which may be the same day. Timing is everything. The Magic Carbohydrate Window After Exercise With a plethora of articles...

Improve Your Endurance Performance by 10%! Real Or Not?

Improve Your Endurance Performance by 10%! Real Or...

If anyone asked me what one of America’s greatest strengths was as a country, I would say marketing and media. Every you look and go, there are ads, testimonials and celebrity endorsements advocating this product over that product and this benefit over that benefit. Nutritional products abound with all kinds of hype like “Lose 10 pounds in 2 weeks – guaranteed!” and “Gain lean muscle...

The Commitment Continuum: Where Do You Fall?

The Commitment Continuum: Where Do You Fall?...

“It’s not the will to win, but the will to prepare to win that makes the difference.” — Paul William “Bear” Bryant (1913-1983), former Univ. of Alabama football coach with 6 national & 13 conference championships As an athlete, I ask myself directly, and as a coach, I ask my athletes indirectly: “What is your level of commitment?” It’s easy to say, “I’d like to try an...

Triathlon Training Camp in the Canary Islands

Triathlon Training Camp in the Canary Islands...

Today is day 11 of my trip to Fuerteventura, an island in the Spanish Canary Islands off the coast of northwest Africa, to help at German pro triathlete Olaf Sabatschus' triathlon training camp. As you can see from the picture, it's quite nice here and the cool ocean feels wonderful after a long ride and run. I came to Olaf's triathlon training camp for two weeks in March for two reasons: First, I wanted...

Have a Coach. Be a Coach.

Have a Coach. Be a Coach....

My client and friend, Peter O'Dunne (picture at right from Ironman Lake Placid), wants to qualify for Hawaii and, as his triathlon coach, I'm going to help him get there. Like Peter, I also have a coach - pro German triathlete Olaf Sabatschus who coaches me for triathlon. From Olaf's guidance and 20+ years of experience including Ironman wins at Brazil and China, I've learned a tremendous...

Lactate Threshold and Blood Lactate Testing

Lactate Threshold and Blood Lactate Testing...

Last Friday, I was fill in for one of Krista Schultz's blood lactate tests after her client canceled because he was sick. She needed a test subject and I was curious what my power output at Lactate Threshold (LT) was. What is lactate? First, let's start with pyruvate. Pyruvate is a byproduct of anaerobic glycolysis, which is the breakdown of glycogen (or carbohydrate) for energy by the muscles without requiring...

Setting Marathon Goals: Client Perspective

Setting Marathon Goals: Client Perspective...

This winter in the Baltimore and Washington DC area – as well as much of the U.S. – has been especially tough for training for longer events like marathons and Ironman triathlons, as we’ve had three snow storms since December and temperatures that have stayed around the freezing mark, making riding and running outdoors difficult and sometimes impossible. Throw in a demanding job (think “constant...

Intramuscular Manual Therapy AKA Trigger Point Dry Needling

Intramuscular Manual Therapy AKA Trigger Point Dry...

My body is full of trigger points – tiny little contractions in my muscles that feel like "knots" and are often tender to the touch – especially in my legs. Trigger points develop in a muscle when it is injured or overworked. Trigger points can also cause pain elsewhere. An avid triathlete since 1995, I've logged thousands of training hours training for 26 Ironman-distance triathlons...

Example Analysis of an Ironman Athlete’s Training Schedule

Example Analysis of an Ironman Athlete’s Tra...

One value that a coach provide even an experienced athlete is objective feedback via a consultation. A friend of a friend of mine (let's call him Jim) is training for Ironman Utah (St. George) on May 1st. Jim's concern is that because of the recent weather we've been having in Maryland that he has not had the opportunity to do enough riding outside. He recalled that when he was training for a previous...

The Basics of Monitoring Heart Rate when Exercising

The Basics of Monitoring Heart Rate when Exercisin...

By Krista A. Schultz, MEd, CSCS, Director of Total Performance, Inc. If your goal is weight loss or improved fitness monitoring your heart rate can help you achieve success. How fast or how hard should I go? I frequently start working with women who have been going too fast or too slow during their workouts to get the most benefit from each session. Furthermore, there are many popular formulas for determining exercise...

Your Best 2010!

Your Best 2010!...

The best way to begin the New Year is with this little ritual. This is the second part of the New Year Ritual from my friend and executive coach Margarita Rozenfeld, founder of YES!Circle and Incite International. This ritual is a fun and powerful exercise that can be applied to any and all aspects of your life. I covered the first part of the exercise, Reflecting Back on 2009, in an earlier blog post. ...

Strength Training for Triathletes: Yes or No?

Strength Training for Triathletes: Yes or No?...

One of my clients asked me about strength training this week: I have been doing these exercises with max weight at about 6-8 reps to build power this off season: Hip Abductors Leg Press Squats Calf raises Knee extension Hamstrings What are your thoughts and suggestions around these leg exercises? Should I not be doing these or is it too much? I responded: Those are good overall leg strength exercises. ...

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