Triathlon

What are your mental strategies for coping with pain during tough workouts and competitions?

Mental strategies: Embrace pain, recognize limits, exceed expectations

Hi, Lane. This is a wonderful question, something I've been interested in and working on for many years with mental skills training of athletes. The first thing I tend to look at is interpretation of that pain. Is it something that's coming, for example, from an injury? Is it asymmetrical? In other words, coming from one side and not the other side? Is it something that the body is messaging us that we need to pay attention, because we could be hurting ourselves or we could be hurt? The other thing is, is that discomfort coming from an area of exertion? Are we pushing ourselves? Now, that's an important question to ask, there. And so when that is the case, then you're looking at reinterpreting that word-- pain. You know, is that self-imposed, voluntary discomfort? Are you pushing yourself hard? And then, if so, that is an indication that you're pushing into those homeostatic warning systems like a fuel light, right? The red light goes on and says, you know, you're running low on gas, but you're still a ways away from being on empty. And that's when you start becoming the athlete that you're capable of being, when you push into those areas. But it requires some sensibility, some sensitivity, and then some ability to have that dialogue with yourself, as all right, I'm feeling a sensation. It's a pretty intense sensation. Let's work with this sensation. In my work with high school athletes, I often say-- you know, when they feel that sensation, they say, hello, old friend. There you are. I recognize you. This is when the training really begins or when the racing really begins. Thank you for sharing, but I'm committed to this level of performance, and these are the processes that I'm going through. And I know, in order for myself to succeed and for myself to perform to a level where I'm satisfied, I have to hear what you're saying, but at the same time, focus on my process, my plan, and that which I'm trying to achieve.

When it comes to dealing with pain during physical activity, interpretation of the pain is key. It's important to ask if it is coming from an injury or area of exertion. If it is coming from an area of exertion, it is important to recognize it as a sign of pushing yourself and understand that in order to succeed, you must focus on your plan and process and not give up due to the discomfort.

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When it comes to coping with pain during tough workouts and competitions, I have developed several mental strategies over the years. Firstly, I focus on interpreting the pain. Is it a sign of injury or imbalance? Is it coming from exertion and pushing myself to my limits? Understanding the source of the discomfort is crucial.

If the pain is a result of pushing myself and exertion, I reframe it as self-imposed, voluntary discomfort. I remind myself that this is a necessary part of reaching my full potential as an athlete. It's like a fuel light indicating that I'm pushing into new territory, but still far from empty. This mindset allows me to embrace the sensation and see it as a sign that I'm pushing beyond my comfort zone.

In my work with high school athletes, I encourage them to view the sensation as a familiar companion, acknowledging its presence and recognizing that this is when the real training or racing begins. I express gratitude for the discomfort and commit to my performance goals and processes. I listen to what the pain is telling me, but I stay focused on my plan and the achievements I'm striving for.

By adopting these mental strategies, I can cope with pain during tough workouts and competitions, pushing myself to new levels of performance while maintaining sensibility and sensitivity to my body's signals.

Where do you rate run drills in a training program and is it something most athletes should be doing? What are your go to run drills for most athletes?

Unlock Your Running Potential: The Power of Run Drills and Mechanics

Hey, Tim. Yeah, right running drills. Obviously, very, very highly being a large part of my stock in trade. And the reason for that is is I feel that, you know, in the world of running, there's not enough distinction between, you know, peripheral Motion. In other words, what's going on with the legs, what's going on with the running form, versus conditioning of the engine? And especially in running versus say, swimming or cycling? Weiwei, technique is very highly sought after and worked on very hard. The place where we learn to run is much more difficult to access than it is from those, you know, second second string sports, like, you know, running being a first language those swimming and cycling being like second languages, even though some people starting them at very young ages. So I really think that, you know, people with good engines, you know, you can often see it, you know, a good vo2max normally indicates, you know, good power on the bike. If there is, you know, the the aerodynamics are nicely set. But in the Run, you'll often have individuals that have Bhai VO2 max has but are not fast Runners and that's where this whole concept of mechanical efficiency comes into it. So, I think that that's very important. And then also we've known for a very long time that, you know, the way to prevent certain recurring injuries is to address a runners. Home and to find out why he's doing that, you know, is it a strength? Deficit? Is it an asymmetry? Is it, a lack lack of range of motion? Is it a weakness etcetera? So, you want to look at those things because staying injury-free allows you to the athlete to be consistent and then they perform, but recent studies are showing nicely. Now that improve mechanics are improving performance. And they are really creating a situation where mechanical efficiency Is easy to measure nowadays with power devices, like stride, and so on. And, and it's also, you know, easier to connect certain drills with with certain, you know, with with certain proficiencies. And so I like to work on that 3C concept where I'm, you know, working on Cadence. I'm working on the athlete being Compact and I'm also working on the, on the runner being connected. So, you know, if you talk about drills that I like anything that leads to that internal rotation of the rib cage, getting Their chest forward getting that chest down so that the athlete is tall but still nicely stacked in in in that slide forward leaning position. So any of those drills work really well and then in anything that's working on conservation of angular momentum or the anti breaking drills, you know, things like I stick a skips and, and tire pulling and, and, and harness work. Those kind of things that are helping the runner stiffen their leg against the ground, getting that. Bound. And then also in the at the same time retaining their posture, right? And so, you know, any any of those drills that assist with that, and if they done frequently frequently enough very quickly, you'll notice that those numbers that the athletes produced in terms of stride angle, or stride rate or stride length, that was numbers start to become impacted when you work on on these factors, so I can't write it, highly enough and just looking at at, you know, the people that are requesting help from me now, obviously, athletes at very, very high levels are starting to see benefits from taking that approach and not just focusing continually on the engine, but also focusing on how that power is transferred to the road.

I focus a lot on running drills because technique is important to becoming a better runner. Good mechanics can lead to improved performance and help prevent injuries. Drills like internal rotation of the rib cage, anti-breaking, and stride angle are good for improving mechanics. These drills can help transfer power from the engine to the road more efficiently, which will lead to better performance.

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Running drills hold a significant place in my training programs, as I believe there is often a lack of emphasis on running form and mechanics compared to conditioning. While sports like swimming and cycling prioritize technique, running is often more challenging to master. Good engines, indicated by high VO2 max, don't always translate to fast running. Mechanical efficiency plays a crucial role in running performance.

Addressing running form can help prevent recurring injuries and improve mechanical efficiency. It's essential to identify any strength deficits, asymmetries, range of motion limitations, or weaknesses that may contribute to poor form. Staying injury-free allows for consistent training and better performance. Recent studies have shown that improved mechanics can enhance performance, and power devices like stride make it easier to measure mechanical efficiency.

I focus on the 3C concept: Cadence, Compactness, and Connection. Drills that promote internal rotation of the rib cage, bringing the chest forward and down while maintaining an upright posture, are beneficial. I also incorporate drills that work on conservation of angular momentum and anti-breaking, such as I-stick drills, skips, tire pulling, and harness work. These drills help runners stiffen their legs against the ground, improve bounding, and maintain posture.

Consistency is key, and when these drills are performed frequently, improvements in stride angle, stride rate, and stride length can be observed. Athletes at high levels are starting to see the benefits of focusing on running mechanics alongside conditioning, as it optimizes power transfer to the road.

How far out from a key event do you start tapering an athlete? 

Optimizing Athlete Tapering: A Personalized Approach

Hi Melanie, that's a great question. And it has many varied answers. A colleague of mine who wrote the book on tapering by the name of iñigo Mujica a basque gentleman points that out very effectively in in his book. But basically with with endurance athletes you looking at the duration of the event and the type of athlete, right? So for example, with with marathoning if Kind of a rolling cause and it's not going to beat your legs up much, you need less of a taper. But if it's significantly downhill race, you probably need more of a taper and then it depends on the type of athletes, some athletes. I call them diesel athletes. They have this very high level of economy, and they lose form very quickly if they taper, too soon. So you take their taper, pretty close to the race. You just want to just slightly freshen them up and then in the shoulder events, you know, 5K. A 10K Sprint distance, triathlons, and so on that taper is very, very short, you know, can be as little as three three for five days. But for some of the, the longer marathons were lots of down Eagles and so on, you can start thinking about tapering probably two and a half three weeks out already, and then you have to play that game without losing Fitness, but at the same time, completely freshening up, so if you have a high octane athlete that thrives on high intensity workouts, that kind of Sometimes need some more of a taper because they take a little bit longer to recover from those high intensity workouts. But you've got to adapt the type of tea to you tapering, but Sports scientists like to call tapering something. Akin to love. It's a very individualized thing and different athletes to respond differently. And the trick is to switch off enough for the system to freshen up, but to switch on correctly. Within close proximity of the rice. So that both your metabolic systems and your movement patterns or refreshed write these things like sweat reflexes and stuff that need to to kick in as well if you do a taper, but it's into a hot race. You don't want to lose that ability to to cool yourself off as well. All of those things come into play when when you considering how to taper an athlete. So very individualized.

Tapering is an individual process and depends on the duration of the event, the type of athlete and the type of race. For endurance athletes, the taper usually starts two to three weeks out and for shorter events, it can be as little as three to five days. It is important to switch off enough so that the system is refreshed but also to switch on close enough to the race so that metabolic and movement patterns are also refreshed.

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Tapering an athlete before a key event varies depending on factors such as the duration of the event and the type of athlete. For marathons with rolling courses, a shorter taper may be sufficient, while significantly downhill races may require a longer taper. The type of athlete also matters, as some athletes lose form quickly if tapered too soon, while others benefit from a closer taper to the race.

In shorter events like 5Ks, 10Ks, and sprint distance triathlons, the taper can be as short as three to five days. However, for longer races with challenging terrain, tapering can begin around two and a half to three weeks before the event. The goal is to balance maintaining fitness while allowing the body to freshen up.

The tapering approach should be tailored to the individual athlete. Athletes who thrive on high-intensity workouts may require a longer taper to recover properly. Tapering is considered an individualized process, similar to love, as different athletes respond differently.

The key is to find the right balance, switching off enough to allow the body to refresh while switching on correctly in close proximity to the race. This ensures that metabolic systems and movement patterns, including sweat reflexes, are optimized. It's important not to lose the ability to cool oneself off, especially in hot races.

Overall, tapering is a highly individualized process that takes into account various factors to ensure the athlete is in the best condition for the key event.

What advice would you give for someone who is just beginning to train in their 40s?

40 and Starting Training? Avoid Injury and Prioritize Conditioning!

Hey Michael, that's a great question. I think that you need to look at a number of priorities, you know, whether you're a coach or with you the athlete yourself, as you start your journey, and really, you know, when it comes to any sport involving running, there are some caveats that need to be borne in mind. Right? So the first thing to look at is the the sport background of the 40 year-old, you know, what kind of sports that they have? They done what? If impact of the head on their legs, what kind of bone density are they likely to have people who come to Triathlon from the swimming background? Tend to have very low bone density. But whereas people who come to Triathlon from a running background, will have a higher bone density. And so they'll have less risk of structural injuries initially, right? And so that's definitely something to look at. And then also something to look at is your recent exercise background, right? So our bodies are continually replacing Herbs and adapting to the stimuli that we place upon our bodies. And so, if you haven't had a recent history of, you know, raising your core temperature and perspiring and pushing your heart rate and pushing your breathing rate and stuff like that. Then, of course, the process needs to be made much more gradual, but if you have been doing something they say, you've been swimming, or you've been riding your bike or then from a cardiovascular standpoint processes can be a little bit more accelerated, right? Thing to look at is your injury background. You know, where did you tend to get injured? What kind of sports did you do? Are these kind of injuries going to impact your going forward in the sport of triathlon or in the sport of running? Right? So so it's important to have a look in that in that area. What do you need to strengthen? What might you need to prehab? What do you need to rehabilitate and where our issues likely to pop up? And if that's the case, you know, avoiding certain types of activities or conditions or environments that might cause that to flare up from the beginning and a proactive fashion would be a good way to go. The next thing to to realize is that there's this hierarchy and conditioning, and endurance sports, right? And the poorest messaging, and the most drastic injuries, or those that are to the structural component to the skeleton, right? So bones, don't give you a Lots of heads up, if they getting into trouble and when they do get into trouble, it's way too late to to slow down, right? So stress reaction to stress fractures even fractures. So, you know, that's the first thing that you need to pay attention to and then remember, ligaments, tendons, that kind of thing. Connective tissue has a slightly lower blood supply might even have a lower neural Supply. So they also give you a heads up, too late. Those look at the

When beginning a journey in a running sport, it is important to consider the athlete's background, exercise history, and injury background. Additionally, one should pay attention to the hierarchy of conditioning and endurance sports, with bones being the most prone to injury. It is also wise to proactively avoid certain activities or conditions that could cause an injury to flare up.

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For someone who is just beginning to train in their 40s, there are a few important factors to consider. First, assess your sport background and any impact it may have had on your legs and bone density. Different sports can affect bone density differently, so understanding your risk of structural injuries is crucial.

Next, evaluate your recent exercise background. If you have been regularly engaging in activities that raise your core temperature, increase heart rate, and challenge your cardiovascular system, you may be able to progress more quickly. However, if you haven't been exercising regularly, a more gradual approach is recommended.

Consider your injury background and identify any areas that may need strengthening, prehabilitation, or rehabilitation. Understanding where potential issues may arise can help you avoid activities or conditions that could exacerbate them.

It's important to recognize the hierarchy of conditioning in endurance sports. Structural injuries to the skeleton, such as stress fractures, can be severe and may not give you warning signs until it's too late. Ligaments, tendons, and connective tissue also require attention, as they have lower blood supply and neural supply.

Overall, take a proactive approach to your training, listen to your body, and prioritize injury prevention. Gradually build up your training load and seek guidance from a coach or professional if needed. Remember that consistency and patience are key, and enjoy the journey of starting your training in your 40s.

What do triathletes think of swimmers? Do you watch Olympic swimming? 

Triathletes Embrace Olympic Swimmers as Role Models

Hey Brett, do you really need to ask what triathletes think of swimmers triathletes? Think swimmers are God's really? They do because a lot of them come from that kind of swimming background and they just were not good enough and the purest nature of swimming and the the complexity in terms of the stroke and that the technique over and above the the training and that kind of environment. No, every triathlete that I know is a very very Very astute student and loves to watch the Olympics and loves to watch high level swimming. So they really like to to be seen as Swimmers at that level and especially now that Open Water Swimming is an Olympic sport as well. And, you know, just the magic and the drama and the whole concept of the arena. And that intensity of swimming is very, very exciting to triathletes.

Triathletes appreciate and admire swimmers for the complexity and skill of their sport. They enjoy watching high level swimming and appreciate the drama and intensity of the sport, especially now that open water swimming is an Olympic sport.

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Triathletes generally have a high regard for swimmers. Many triathletes come from a swimming background themselves and have a deep appreciation for the technical aspects of the sport. While they may not have pursued swimming exclusively, they recognize the skill and dedication required for competitive swimming.

Triathletes often enjoy watching Olympic swimming and appreciate the level of competition and skill displayed by elite swimmers. They see themselves as part of the broader swimming community, especially with the inclusion of Open Water Swimming as an Olympic sport. The intensity, drama, and excitement of swimming resonate with triathletes, and they find it inspiring to witness swimming at such a high level.

How many times a year do you test your VO2MAX? 

Testing VO2MAX: How Often Should Athletes Check?

Hi, Nicholas, it's a good question. Thank you for asking that question and, you know, working and with all levels of athletes, you know, from from age group athletes, all the way up to Olympic level athletes. I find that testing for vo2max can get get complex in terms of the timing, right? So when it comes to the bike, you know, there's so many kinds of workouts where you can basically assess. Where they are going with that vo2max, also, depends on that age of the athlete, but with the run, it's sometimes useful to do that. Vo Mac, VO2 max test, but specifically, with velocity, so that I can also have a look at their velocity at B 0 to Max and that also then depends on where they are in their development stage. So, you know, you don't want to be doing a vo2max kind of effort on the treadmill, especially if you're using velocity and not inclined. And earlier on in the season, when when mechanically or strength power wise, they not really in the kind of shape where they can run as fast as they can possibly run. So, then I avoid that. And then there's so many different kinds of workouts that can confirm, you know, where they going relative to that. So, I would say probably, you know, once a year with with with an elite athlete is probably sufficient, you know. When we working with developing athletes, that might be a good idea to do that. VO2 max test at the beginning of a block and then after a block to just see what kind of impact that that block has on them. I hope that provides you with some insights into my Approach when it comes to be 0 to Max.

When it comes to testing for Vo2 Max, timing and athlete age/development stage is important. With elite athletes, a Vo2 Max test once a year can be sufficient, while with developing athletes it may be useful to do a test at the beginning and end of a training block to see the impact.

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Testing VO2max can be complex and the frequency of testing depends on various factors. When working with athletes, I find that timing is crucial. For cycling, there are many workouts that can assess VO2max levels. The frequency of testing also depends on the age and development stage of the athlete.

When it comes to running, it can be useful to conduct a VO2max test, specifically looking at velocity. However, it's important to consider the athlete's development stage and avoid intense VO2max efforts on the treadmill, especially if using velocity without incline. Earlier in the season, when athletes may not be in peak shape, it's best to avoid such tests.

There are many different workouts that can provide insights into an athlete's progress relative to their VO2max. For elite athletes, testing once a year is likely sufficient. However, with developing athletes, it may be beneficial to conduct a VO2max test at the beginning and end of a training block to assess the impact of the training.

Overall, the frequency of VO2max testing depends on the individual athlete and their specific needs and goals.

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Bobby McGee has been an endurance coach for 32 years, coaching elite athletes and amateurs of all levels. He believes running mechanics, training smarter, and the power of the mind are key to success. His mission is to help people learn and grow through running.