Aristotle, who is the first person known to have discussed "common sense". He was describing the ability with which animals (including humans) process sense perceptions, memories and imagination (phronein) in order to reach many types of basic judgments. But only humans have real reasoned thinking (noein).

I think endurance athletes are loosing touch with things a bit in particular their common sense.  Often times I hear athletes say they were exhausted and wonder to myself, "why are they going to attempt a workout today".  Now I know sometimes one can become tired from training and you need to stress the body from time to time to gain some improvement.  But, if you had just raced an IM a little over 3 weeks ago and I am hearing you say you're are exhausted, don't ya think it might be better to take the day off instead of creating more fatigue which continues to delay the full recovery process.

People, when are you going to get it?  Do you need to be sick, fevered and injured before you stop training or take a much deserved break?  I am seeing this more and more with age group athletes who train like professional athletes, while working a full time job.  Sure you can train like them in a physical way, but there is no way you are going to recover like they do because you just don't have that much free time for naps, weekly massages and general downtime to rejuvenate.  Some age group athletes eventually gets to the point of being so run down from lack of adequate rest, combined with pushing their training limits, that even a 3 week taper is not going to bring them to race day fully prepared.  Always better to be 10% undertrained than 1% over trained when going into your priority races for the season.

Take the runners from Kenya, when they are done for the season, they are done.  Some will not run for 2 or 3 weeks some not even for a month.  They just take a complete break, no cross training, just total downtime.  I belief this downtime allows them to maintain the focus and intensity when they are training.  Most elite Kenyan runners run 2 times a day and some 3 times a day.  They usually start with a morning run around 6am, after that return to bed to rest for the main session around 10am. Lunch and more rest and some will run again in the afternoon.  Now I know this is the elite, but my point is by having the real downtime, it allows them to hit a very high level focussed bit of training when called for.

In the western world, 2-3 weeks of downtime is going to drive the type A athlete and those around him/her completely NUTS!  I have written about this before and will continue to do so in future posts, TRAINING IS RECOVERY BASED!  Easy means easy, hard means hard, day off means, day off.  Combine that with some common sense and you may just reach your next goal healthy and happy.  Pay attention to your self talk.  Are you saying "I have to workout" vs "I want to workout"  When the have to's start becoming the norm,  overtraining, burnout and injury are getting bigger in the rear view mirror for sure.

If you need help, get it.  There are plenty of great coaches out there who can help you balance the training load with all your other activities.  Don't be afraid to do a little less especially if this is supposed to be your off season.

Make it a great week!

Coach Eric

• Apples
• Celery
• Cherry Tomatoes
• Cucumbers
• Grapes
• Hot Peppers
• Nectarines
• Peaches
• Potatoes
• Spinach/Kale
• Strawberries
• Sweet Bell Peppers 

Dog paddle is a great drill!

In order to train consistently for swimming or any other sport, one needs to remain healthy.  Deliberate, focussed practice must be implemented in all training sessions.  That combined with consistency in your training will give you the best chance to progress.

Check out this video "Prevent swimmers shoulders...Injury prehab program" that the folks at Vasa Inc made back in 2010.  Simple, effective, sport specific exercises that will keep your shoulders healthy and swimming through the winter months.

Make it a great week of training,
Coach Eric

Fall color along I-70 Vail, CO

Fall is a great time of year to get out on the trails for more XC running.  This also means that if you have been running mostly on the roads with flat, level surfaces, your ankles and muscles of the lower leg may need a little tuning up. Here are some basic running drills that you can incorporate into any run as part of warm up, during the run or cool down.

On October 12th, athletes from around the world will be stepping up to race at the IM World Championships in Kona, Hawaii.  For some it will be a return to the Big Island of Hawaii, others there first attempt on the course that Julie Moss put on the map back in 1982 (See the video )

But what makes this race and the days leading up to it just a bit different from any other IM?  Well there are a number of things but two stick out in my mind, the competition and the course.

Competition - You have the best of the best in 2013 bringing their "A" game ready to challenge their bodies and minds.  As athletes start rolling into town (well flying), the energy starts to build.  The morning swims down at the pier get more crowded as swimmers start getting used to the ocean conditions and race week there usually is a boat serving coffee about 400M off the pier.  Out on the Queen K athletes are putting in their final miles/km doing, tempo work, seeing how the bike handles in gusty cross winds, headwinds, tailwinds and making sure all systems are in working order after being put back together.  Along Ali' Drive runners scurry about and make new friends while striking up a conversation at the aid stations put out for training.  It is easy to get psyched out as so many fit and fast bodies are zooming all over the place and you feel the urge to push a little hard.  Now is not the time for that.  Stick to your plan and don't go chasing down some uber cyclist, or keep pace with someone on Ali'i.  Save it for race day!

#2 The course itself.  Ocean swim...This may seem trivial to some, but can freak others out who have never swam in a body of water where you can see everything and the current or swells are moving your body all over the place.  One minute you're headed for the Royal Kona, the next out to sea towards Maui.  For 8 years I lived, trained and coached in Kona and was fortunate to race their 3 x with a PR of 10:06 in 2010.  I have seen some pretty windy days out on the bike and that combined with the heat and humidity can humble even the most hardened athlete.  That is why you have to have a plan to manage not only the race, but particularly the bike segment (50+% of your day) and stick to that plan.  Should the winds decide to crank it up aka headwind from Kawaihae or Waikoloa all the way back to town, you must let go of any pre conceived notion of a time you are trying to achieve, otherwise you will bury yourself for the run.  Accept the fact that you can be riding in the single digits when going up any of the rollers if Madame Pele is blowing hard.  The Run is tough in any IM distance race, but running on a paved road in the middle of a lava field during the second 1/2 of the run will really test your limits both mentally and physically.

Kona is a special place to race no question about it.  Whether your racing Kona or doing your first triathlon, Have a plan... Race your race!

Make it a great week of training.
Coach Eric

Calling ALL athletes.... Do your Easy... EASY and your Hard... HARD!

So simple, yet so effective.  Some of my best ideas have come while walking, (this post and others) because it allows me to slow down and get in tune with what I need for my mind & body.   But how is walking going to help me get faster?

At work, a short, 3- 5 minute walk to get up from the computer or just stretch the legs out is a great way to get refocused.  This length of walk is also a great way to start and finish a run or any workout in the gym.  Try using walks in the 20-30 minute range on a day of no swim, bike, run, core strength, etc... as a way to just loosen up a bit, aid in the recovery process and quite your mind because you are not working out in your chosen sport(s)

Remember training is recovery based.  Can't tell you how many athletes I have seen over the years that are stuck in the middle with performance and often injury prone.  Active rest, recovery workouts, zone 1, whatever name you want to give it, it must be EASY! Otherwise, when it is time for endurance, tempo, threshold, VO2, Zone 5ab or C, Anaerobic, etc... you will be compromised in these sessions and struggle to meet the training objectives of the workout.  Allow yourself the time to go easy when called for, so you can maximize your training time and adapt to the harder training sessions.

Finally, Taking a walk allows me the time to reflect on what I have accomplished both personally and professionally.  A time to set my intensions & desires for what I want to accomplish in the future.  A time to just practice present moment awareness and embrace where I am at right now!

If you have questions on setting up structured rest and specific training plans, please contact me at eric@coachericneilsen.com

Make it a great week of training and try taking a walk if you do not already incorporate that into your day!

Coach Eric

http://www.youtube.com/watch?v=zY1rmt7OcyQ&feature=youtu.be

These simple focus points can be included in warm up, part of a main set or cool down. By breaking the stroke down into components, it helps you identify not only your strengths, but your weaknesses.  Is my entry to wide, too narrow?  Am I setting a good catch or dropping my elbow?  Is my recovery relaxed? Sometimes just focussing on one of these can help reset your swimming stroke and help you find balance in the water.  Repetition through deliberate practice while training in the pool or on the Vasa Ergometer will help you maximize your time spent training. 

For more questions on how I may be able to hep you with your swimming, please contact me at eric@coachericneilsen.com

Make it a great week of training.
Coach Eric