There is a difference between completing an endurance event and being able to do it well. Training constantly at one tempo during your training will ensure that you don't go any faster come race day. Improving your anaerobic system will pay dividends in improving your racing speed. Strength training is one of the keys to improving performance and reducing injury.

1. Debunking the Myth:

It's a myth that endurance athletes should train with light weights for high repetitions. In a round about way it seems to makes sense, but endurance athletes are already getting enough endurance training outside the gym! Strength is the neglected link for getting faster, reducing injury risk and improving economy. Strong athletes uses less energy with each running stride or pedal stroke as they propel themselves. Proper strength training also corrects muscle imbalances making strong athletes more resilient to injury.

The fear of most endurance athletes is that strength training will slow them down due to increased muscle bulk. A properly designed strength training program will focus on neuromuscular adaptation (the body's communication to your muscles) rather than hypertrophy (increasing muscle size).Training for strength involves heavy loads, low repetitions and perfect technique.

2. The Right Exercises

Squats, Lunges, and Deadlifts (and variations of these) are great for improving strength. These are the big bang for your buck exercises that should be included in any strength program. As these exercises are complex and use multiple joints it is important to have proper instruction, feedback, and practice before using heavy loads. In general all exercises should be executed in a neutral spine position (that is if someone put a wood dowel on your back it should make contact with your head, mid-back, and tail bone).

3. The Right Program

The needs of each athlete will vary but there are many similarities I have come across in my experience as a strength coach working with endurance athletes.  Generally this population has stronger thighs than gluts and need to double up the work on the backside to balance themselves out. Sometimes the best balanced program is an imbalanced program.

Resistance training is one component of a gym training program. It is also necessary to spend time improving muscle tissue quality, joint mobility and flexibility, core stability, and muscle power and elasticity. These components are taken care of preceding resistance training (and each component is it's own topic).


Until next time.

Train Right, Steve.

• i) Kill Your Overconfidence
• ii) Know how long will your training session take

• i) Water - 0.5 L for every hour of training (more on a hot day)
• ii) Electrolytes - 1 gel for every hour, one "Shot Block" or "Sharkies" pack for every 2 hours
• iii) Calories - prepare 200-300 calories for every hour of exercise. That's an additional 100-150 calories in addition to an electrolyte supplement.

• i) Cross Train - address weaknesses in training (for more detail check out The Making of a Durable Endurance Athlete)
• ii) Movement Prep - perform self massage techniques using 'the stick' or a foam roll. Follow up by performing some active stretches. It is an integral part of your training bout but it should not occupy more than 10 to 15 minutes.

• i) Sleep - consistency strive to achieve 8 hours (recovery hormones are released when sleeping)
• ii) Post Workout Hydration - consume 0.5 L of water for every 1 pound lost during a bout of training
• iii) Post Workout Nutrition - protein or carb protein mix within 20 minutes of completing your exercise bout.
• iv) Foam Roll and Stretch - similar to your movement prep warm up
• v) Avoid an Overtraining Effect - ensure recovery from 'like' bouts of exercise (min 48 hours recovery recommended)

• i) Progressively Overload - incrementally increase intensity, duration, and distance of your training. Rome was not built in a day!
• ii) Avoid a Detraining Effect - 3 consecutive days off of training will lead to decrements in fitness

Compression gear has been one of latest crazes in gear for endurance athletes (triathletes in particular). I have to admit that I get excited about this stuff. There is a lot of hype behind compression, but not a lot of research to back up the plentiful claims of improved oxygen supply, muscle stabilization, and minimized muscle vibrations as well as decreased lactic acid accumulation and improved performance.

The compression technology has been adapted from medical technology that has been used to treat people with conditions such as varicose veins and lymphedema. CEP is actually owned by a medical compression company called Medi. They have been pioneers in the field of compression making medical compression gear for the past 85 years. CEP is the athletic adaptation of the technology.

CEP's sleeve provides graduated compression from the ankle towards the knee. This compression sleeve fits very close to the ankle, this is said to incorporate the more vasculature (and apparently more than other compression brands). The compression around the calf is uniform throughout.

My purpose for wearing the sleeves has been solely for recovery. I do notice a difference the instant I put them on, and the sleeve is very comfortable. I will wear them after a run or bike training session or whenever I feel some tightness in the calf. I have been impressed by how my calves feel when I am wearing them and when I take them off to train. Technically you can wear them training as they are supposed to boost performance by reducing muscle vibration, and bringing more oxygen to the muscles. I think that may be a bit gimmicky, but there is an article in the Journal of Strength and Conditioning that does support the notion that CEP's compression technology does improve running performance. This is very preliminary, and quite possibly a placebo effect. For my purposes, I don't want to become psychologically dependent on wearing compression to train or race.

It's personal but I prefer a sleeve over a sock. I can easily wear a sleeve to bed and not be bothered about my feet getting too hot and I also prefer to walk around without socks in the house so for me it is just a more comfortable lifestyle fit. If you are wearing sleeves for a triathlon you can also get away with wearing them in the water under a wetsuit and then transitioning into a sock or go barefoot without a second thought.
If you train intensely and you notice that you get tightness in your calves, it's a no brainer, go and get these sleeves. CEP is definitely a bit more expensive than other brands, but they have been around the block.

Till next time. Keep training right!

Steve.

I had a chance to learn from some of the best strength coaches in the world this weekend and thought I would share some of the wealth.

1. Live Inspired.

In order to inspire others we need to commit ourselves to living inspired.

What is your "BIG 5"? What are the top five things that you want to achieve in life? What are five things you want to accomplish this year? Write them down, and read them everyday. It is easy to lose focus with all of the distractions that are available to us on a daily basis, remind yourself constantly of where you are, and where you are going to stay motivated. Give yourself some quiet time everyday for the purpose of inspiration; read, think, breathe without distraction.

2. Master your Craft.

What do you need to do to become the best at what you do? You need that clarity before you can achieve mastery. Invest in yourself! Read (leadership, personal growth, autobiographies, etc.), watch educational DVD's, attend conferences and mentorships, become part of a mastermind group. The money you spend will be earned back in abundance when you put this knowledge into practice. Be focused and always continue to hone your craft.

3. Be Tenacious!

What excites you? What scares you? Do those things!

This is taken directly from Todd: 100 senior citizens in nursing homes were polled about what they would do differently if they could do it all over again. These were the top three results: Laugh more, spend more time with loved ones, and take more risk.

Don't live with those regrets!

4. Conditioning

The two most important resources that we have are our physical energy and mental focus. Take the time to keep yourself fit and focused. Sleep, eat right, and exercise! It doesn't sound that hard, but most of us are not doing a good job of at least one or two of those things.

Sleep is undervalued, but of utmost importance. Deprivation has a negative effect on memory, learning, metabolism, weight, focus, mood, cardiovascular health, and immune function.

It is no harder to eat right than eat wrong. We all need to make better choices. To paraphrase Martin Rooney, "The most important meal that you eat is the next one". Sure it matters that you had a good breakfast but if you skip the next meal or make poor dietary choices you are canceling out good you would have otherwise done. Get some good meal momentum going!

5. Take Action!

"Action is like gas in the car; Without it, the care will not go." Here's Todd's $25,000 piece of advice:

Step 1. Every morning write a list of what needs to be done and prioritize them.
Step 2. DO THEM! (starting with the things that you don't like to do early in the day.


Create momentum in your life. As Todd says, "MOmentum is MO Happiness".

Steve.

Today I had a conversation with a gym member regarding her program with another trainer. To be completely honest I was disgusted but (sadly) not entirely surprised.

After completion of her first session she reported that the program seemed exceptionally easy. I do not take shots at other trainer's programs because they are different from what I would write, there are more than one way to skin a cat. I let the results speak for themselves (program design is definitely a topic for another day).

After further investigation it was determined that the trainer in question had performed no assessment prior to commencing her program. IF YOU ARE NOT ASSESSING, YOU ARE GUESSING!!! How can you possibly know if a program is appropriate for a client if you don't know anything about them other than their goal?? It's irresponsible and risky, not to mention that results are not guaranteed (they are random).

There are no excuses! These days there are many resources available for assessments. Even cookie cutter training certifications have assessment protocols. Something is definitely better than nothing, but I recommend nothing other than the best. Trainers, get on these if you haven't already:

1. Gray Cook's Functional Movement Screen. A seven minute test that gives you important information about how your client moves/compensates as well as determining potential risk of injury from participating in an exercise program (and if they need to be referred out to another health professional prior to starting your program).

2. Eric Cressey and Mike Robertson's Assess and Correct. Determine your clients mobility and stability limitations and learn how to correct and progress them. It comes complete with 27 assessments and 78 corresponding exercises, you’ll cover virtually everything you need to for your clients to feel and perform well.

3. Kendall's Muscles: Testing and Function, with Posture and Pain. The standard for postural assessment. Great all round reference text for any postural deviations.

Sport Synergy uses joint specific mobility and strength testing, the functional movement screen, and postural evaluation. It's comprehensive, it takes time to perform the tests, and it takes time to analyze the information to create a meaningful program. But you owe it to your client to do so!

GET WITH THE PROGRAM. IF YOU ARE NOT ASSESSING YOUR CLIENTS YOU NOT ONLY MAKE YOURSELF LOOK BAD, YOU MAKE THE HEALTH AND FITNESS INDUSTRY LOOK BAD!

...end of rant.

Endurance sport requires serious repetition that can last for several hours in training and racing. Compromised mechanics, repetitive postures, muscle imbalances, and range of motion restriction will inevitably lead to injury. Injury risk can be minimized if the appropriate steps are taken. Here are three steps to improve durability:

1. Improve Movement Quality

Execution of skilled movement is one of the keys to succeeding at endurance sport. If you move well you will not only improve performance by maximizing economy, but you will minimize injury risk as well. Take running for example:

Running is a high impact. Each step exerts a force of six to eight times the body's weight on the ground. If the technique is performed incorrectly energy leaks are created. That means that if the energy to perform a movement does not go specifically into that task it will cause an increase of stress on the associated joint structures. This trauma may go undetected for weeks and possibly months, but will inevitably lead to injury.

There are technical standards for running, cycling, swimming. That technique should be learned well, and practiced perfectly. The more training is done with less than perfect technique, the more it is reinforced. Video feedback can be an important tool but investing in a coach for swimming, running, or cycling is an invaluable asset.

Moving well requires flexibility and symmetry. If the body's joints are restricted or asymmetrical, technique will be compromised. Joint mobilization should be a regular practice for an endurance athlete. There are several self mysofascial release tools available on the market that work well to open up joints and postures. My clients regularly use foam rolls, the stick, and release balls as part of their warm up and daily maintenance program. Specific mobility needs should be assessed and prescribed by a strength and conditioning specialist.

2. Counter Condition

I've borrowed the term coun·ter·con·di·tion·ing from American Heritage Stedman's Medical Dictionary referring to the replacement of conditioning techniques used to generate a negative conditioned response with a stimulus that will produce a positive response. Counter conditioning is the need to do exactly what you are not doing while training in your sport. Endurance sport requires athletes to do a significant movement in the sagittal plane. Ergo the need to include multidirectional training within a strength program. Exercise that takes place in the transverse and frontal plane should be prescribed to create balance.

Postural imbalances also lead to decrements in performance as well as substantial injury risk. A cyclist that maintains a flexed posture for hours at a time with a posterior pelvic tilt will start to exhibit postural abnormalities. Risk for hip injury and disc herniation become a serious possibility if training continues down that path. A combination of lengthening and strengthening of the appropriate postural muscles will help reverse this process. The hip flexors, spinal errectors, abdominals, gluts, and hamstrings have a profound impact on posture. For more detailed info see Mike Robertson's blog post "Hips don't Lie".

Pictured to the left is a Canadian national team track cyclist. He started training with a strength coach at Sport Synergy following a left hip injury sustained during an intense track cycling training block. It is a distinct posibility that his injury could have been avoided with earlier intervention. Range of motion and strength testing showed decreased psoas strength and increased laxity, abdominal tightness, weakness of spinal errectors, as well as tightness in his gluteal and hamstring musculature. From his posture you can see his low back lacks a natural curve, his head protrudes forward and his upper back sways.

3. Recover

Though often overlooked, recovery is one of the most important factors in improving performance as well as reducing fatigue, burnout, and injury risk. During training tissues are broken down from exercise stress. Recovery builds adaptation to training loads as well as improves strength and endurance. Without recovery, training only serves to weaken an athlete. Recovery is multifaceted, there isn't just one thing that you should do to improve your recovery, there are several. Here are three key ways to improve your recovery:

Nutrition

There is a critical 20 minute window following exercise to ingest a carb/protein mix to enhance recovery. Carbohydrate will help restore muscle glycogen stores. Protein will serve to fuel the muscles to repair and grow stronger. The general accepted carb to protein ratio is 3:1.

Endurance athletes are typically eating enough carbohydrate but not nearly enough protein. Protein is a building block for lean tissue, but also important in recovery. The convention is to ingest .5 to .75 grams per 1 lb body weight daily. As an athlete's training load increases protein consumption should also follow suit.

Rest

It is important to schedule rest days where you are not actually doing anything related to training. Getting a good night's sleep is necessary for optimal recovery. Tissue repair is enhanced due to growth hormone that is released at an increased rate during sleep. For this purpose, napping between training sessions is also recommended.

Soft Tissue Release

Soft tissue release techniques are necessary for breaking down muscle adhesions, decreasing tone in overactive muscles, as well as improving mobility, and movement quality. Myofascial release in the form of massage therapy, active release therapy (A.R.T.), and structural integration are superb ways to enhance regeneration.

There are self myofascial release (SMR) and active release techniques that can be used post workout and on a daily basis. Though less accurate than having professional work performed, regular use of a foam roll, stick, and release ball are all affordable implements that provide important recovery benefits. SMR techniques are also great when used in preparation for training and provide a synergistic effect in enhancing flexibility when combined with mobility work.

Summary

You are not doomed to injury by participating in endurance sport, but there is a need to be proactive. Apply the above principles to your training regimen. In order to be resilient the body needs to be in balance; asymmetries need to be remedied, adequate mobility must be reached, strength needs to be gained, and recovery must be maximized.

A typical mistake endurance athletes make is spending too much time training endurance. That may sound silly, but hear me out. If you are racing in an endurance event (running, cycling, triathlon), you'll note that awards are given out for who finishes the race fastest! So it makes sense that you should not only have the endurance to complete an event, but you should be fast.

The common mantra for the endurance athlete has been to train endurance. But training endurance will never make you fast. If your your goal is to race a 4:15 min/km pace but your average training pace is 5:30 min/km, then my question is: Where is the speed going to come from if you don't train for it??

Many athletes look to achieve a gain in speed by upgrading their gear. Lighter bike/bike components, lighter wheels with decreased rolling resistance, increase aerodynamics, lighter running shoes, etc... Though fun, this can be a very expensive hobby. There is a better solution, get faster!

Speed and endurance are actually inter-related. Consider that your lactate threshold is about 70% of your maximum pace for cycling or running. That means that you can continue performing at that intensity level for prolonged periods without building up fatigue inducing byproduct - lactic acid.

So, it makes sense that if you increase your maximum speed, your endurance performance will also improve. For example, if you raise your theoretical 100% max pace by 20% your 70% pace will now have turned to 84%!! Or in other words, your 5:30 min/km average pace will now have improved to 4:34 min/km. Unfortunately many endurance athletes fall into the trap of limiting their training intensity to the level of their lactate threshold level, and their race performance suffers.

Speed training should assume a more important role in an endurance athlete's training program. Their is certainly need to develop an aerobic base, train long, and train technique, but there is also the need for speed.

A few quick notes about speed training.

1. Speed training is not for everyone. If your goal is simply to finish an endurance event, you won't need speed. But don't expect to train slow, and compete fast.

2. Speed training is not a substitute for building an aerobic base. There is a need for training long, especially when training for ultra distance triathlons like Ironman. However, most programs include too much "junk" mileage and an overemphasis on the development of aerobic capacity as opposed to the anaerobic system. It has however been shown that some of the most effective ways of improving your capacity for aerobic work is achieved through anaerobic training.

3. Technique training should always precede speed training. Good mechanics will improve efficiency and economy. Proper technique will also help you avoid overuse and acute injuries that are related to poor biomechanics.

...stay tuned for Part 2 (how to train speed)