Triathlon Archives - Coach Gareth

CONQUERING BACK PAIN

July 11, 2023/in Articles /by Coach Gareth

We’ve all felt it – whether in the form of a sudden pinch, a gradual stiffening, or simply waking up to it – yep, it’s back pain. Coming in many shapes and forms, and with even more potential causes, discomfort in the spine is a leading cause of missed workouts and failed programs. Here are three key tips for preventing back pain.

Strengthen Your Core

While training might be seen as a risk factor for back pain, the right exercises performed in the right way can actually be what protects you from it! Strong muscles in your abdomen, obliques, and spine provide the solid core that your back needs for support.

Healthy muscle is both strong and flexible, so don’t neglect the power of stretching before and after workouts. Yoga poses such as cobra (bhujangasana) and cat-cow (chakravakasana) are a great place to start! Try yoga flows that include the poses above, and for core strength, lean on the many variants of plank exercises rather than curls or crunches.

Perfect Your Form

Sacrificing technique for a PR is a surefire way to pick up an injury. Given the role of the spine in “big” lifts such as deadlifts, it’s often an easy victim. When placing your spine in a compromising or challenging position, keep your back as straight as possible and engage your core muscles to do the work. And whether you’re deadlifting or helping a friend move a couch, always remember to engage your legs and glutes to shift the brunt of the load away from your back.

The key word here is control. When training, stretching, or recovering and relaxing, never subject your spine to motions or actions that can’t be done with precision. For example, leaping into high-intensity programs without properly preparing can be much too harsh and sudden, and can easily lead to injury.

And while we’re discussing the importance of form and control, the notion of “(weight) training until failure” should be left in the past. While it can be satisfying in its simplicity, the concept of pushing your body to the point of collapse is inherently flawed. If you truly push your body to the brink, you will absolutely compromise on form and technique somewhere along that journey – and that’s where injury will strike. Muscles coming to the point of collapse means joints that are under an incredible amount of stress and when form inevitably slips… let’s not go there. It’s far more beneficial to work smarter, train with perfect form, and recover with a vengeance.

Address Imbalances

Frequently, a back injury doesn’t originate in the back at all, but is actually caused by weak or injured muscles elsewhere in the body. Your spine can act as a “compensator” – by virtue of being big, strong, and central in the body, it can pick up the slack of other muscles such as the glutes, upper legs, core, and chest.

For example, strong glute activation is crucial in exercises such as squats. If the glutes are undertrained and can’t handle the work, the spine will compensate and may be strained in the process. You may not even notice while exercising, because, well, you did the reps! But you didn’t do them using the muscles you thought, and your lower back might pay the price later. Recurring back pain can often be attributed to a muscle imbalance and subsequent overcompensation on a regular basis.

As with any injury, the answer is never to work through the pain. Don’t train on an injured spine – take a day off and get treated sooner rather than later. Make sure that you’re following good practices outside of the gym too; the office, couch, and bedroom can be just as dangerous.

Engage in a Well-Rounded Training Routine

Creating a training routine that will suit you best may seem daunting and this is where I literally “have your back” (pun intended). I’ll create a custom and adaptive training plan, taking into careful consideration your recovery activities and days as much as your activity.

THE NEED FOR SPEED

June 7, 2023/in Articles /by Coach Gareth

The long winter days are behind us and by now you should hopefully have built up a strong aerobic system and fat-burning base. You’ve spent some time in the hills to develop better strength and now you want to maximize the top end of your engine to propel to peak speeds at the races. It’s time to go fast!!

There are many ways to increase speed and peak performance but what’s most important is that you do the correct type of speedwork for you as an athlete and for your chosen sport and distance. Every sport has different demands that need addressing depending on your goals. For example, all cyclists ride bikes but sprinters are (metabolically) built differently to the climbers and time triallists are different to mountain bikers. You can see the same in running where marathon runners are made up differently than milers. In Triathlon, speed for the IRONMAN looks different than speed for a draft legal Olympic distance specialist.

So, first off you need to know where the main focus of your speed development needs to lie. In general, the longer the race the more you want to focus on developing your “threshold” as this is going to be more related to your race pace. If you are a shorter distance athlete then developing your VO2 and lactate tolerance is going to drive more gains BUT …. that said, we must always remember that “complete athletes” develop ALL of their physiology to the best level possible and it’s more that their genetic strengths dictate the type of racing that they are most successful at.

So, often you will see a world class marathon runner PR at 5k before breaking a marathon record. Their focus is the marathon but the speed and biomechanical benefits they get from being able to run a fast 5k still help their larger goal. Same as the athletes who win at the IRONMAN. They have often come from faster paced Olympic distance backgrounds. Ok, so with that noted, how exactly do you develop speed and what can you take away from this article and apply to your own training to get RESULTS? Time to get technical…..

So I divide “speed work” in to 3 main categories :

Threshold
Aerobic Capacity (VO2)
Peak Speed

Threshold

Threshold work is typically done through longer reps performed at your threshold (which as you know is best measured through lactate testing) off relatively short recoveries. The goal is to work hard and fast but at an effort that is sustainable for a longer time. Think of this as 12km pace for a runner, 40k pace on the bike and 1500m pace in the pool. Work at your cycling FTP fits right in here. This type of training is therefore directly related to good 10km, time trials and Olympic distance triathlon racing, not forgetting also that the better your threshold the faster you will be at the longer race distances too.

A good standard threshold set is something like 10 x (5 minutes at threshold off 1 minute of easy recovery). The recovery is just enough to be able to do the reps at the same quality over and over again.

Aerobic Capacity (VO2)

VO2 or “aerobic capacity” training is where you are working above your threshold at fast paces but in such a way to develop speed that is still sustainable. For runners, much of this work is done at “5km target pace”. Here the goal is to move faster than usual to work at speeds that are new to you to extend your top end ceiling and really drive your engine to its max. So, the pace and effort is high and the recoveries about half the length of the rep.

For example, 10 x (2 minutes @ VO2 effort off 1 minute of easy recovery) or you could double this for 10 x (4 minutes @ VO2 effort off 2 minute of easy recovery). The basic rule is to give yourself more recovery than you would for threshold work (so that you can work harder) but not “full recovery” which would allow you to do the reps at too high an effort which would produce higher lactate levels from too much anaerobic contribution. Remember that we want AEROBIC speed from this work.

As a coach I demand 2 things when doing this type of work:

Precise recovery times matched to the length of the interval (2:1 ratio) – never a “jog a lap” recovery, ugh!
“Even splits” (that is “the same pace”) for each of these reps.

This allows us to track sessions over time and know what is improving. For example, if in week one you can run 12 x 400m at 8 minute/mile pace off 1 minute recovery and in week 4 you can do the same set but at 7.40 min/ mile pace then we KNOW that you are improving.

Peak Speed

Peak speed work has its place for every athlete and. Here you do short, very fast work at near maximum efforts off literally as much recovery as you want!! Genius running coach Jack Daniels calls this “rep” work. The goal is to bring together your optimal technique and recruitment patterns at a fast pace. It forces your cardiovascular system to work at peak levels, enhances your ability to produce pure speed and to also flush out lactate effectively and quickly.

In the early phases of training we do “A-lactate” work which is typically less than 8-10 seconds in length and doesn’t stimulate high lactate production which is something we want to avoid when building an aerobic base. Here though, during a speed and peak phase, we want reps that are 30-60 seconds long and really challenging. Taking “total recovery” between reps maintains high speeds and quality of movement. Runners might do 4 x 200m off 3 minutes rest and cyclists 4 x 60 second all out efforts off 5-10 min easy spin.

So, there you have it. Some tricks and concepts to help you get faster BUT as always it’s smart to remind you that this type of training is highly demanding and “the icing on the cake”. It should therefore only be done only once you have a great aerobic base and solid biomechanics.

HOW TO DO INTERVAL TRAINING CORRECTLY

January 18, 2023/in Articles /by Coach Gareth

Interval training is one of the best ways to increase performance across all endurance sports. It is therefore a regular staple in all of my training programs.

During interval training you typically work at higher intensities than you are normally used to sustaining in an effort to increase aerobic capacity and push your fitness to a new level. You do this by doing short “intervals” followed by a brief recovery. Over time as you get fitter you will be able to do longer intervals at the same pace and over time your sustainable pace will increase too. For example, early on in the program you might do:

10 x 2 minutes at a zone 4 (SST) effort with 1 minute recovery between each interval

As you get fitter this session might grow into something like

5 x 4 minutes at a zone 4 (SST) effort with 1 minute recovery between each interval

Here you can see that the length of time at the higher intensity is increased to keep pushing you to become fitter as you adapt to the training stimulus. There are many ways to work with intervals and with me you don’t have to worry about the science behind them so much as how to do them accurately!

Tip #1 : Always press the “lap button” on your smartwatch at the start and end of each interval

How you should approach these sessions so that you get the most out of them largely depends on the technology you own. That’s because when moving at a set pace/ speed, heart-rate takes about 3 minutes to rise then stabilize. If you are only doing short 1 to 3 minute intervals you can see that heart-rate will not be the correct judge of effort for the interval. Therefore, you need to also use your instinct along with power on the bike or pace on the run to accomplish the repetitions accurately.

Tip #2 : Set up a dedicated screen on your smartwatch so you can see all relevant data with ease

When you start the first interval, simply work at the correct power, pace or effort that is associated with the target training zone. (You will get to know this exactly through the lactate testing that we do ). Over the first few intervals you will see the HR gradually start to come in to zone and stabilize earlier in each interval.

As your session continues, watch to be sure that the heartrate does not go over the upper target for the desired zone. If the heartrate goes too high then lactate production will increase and this will shift your fuel usage and undermine the goal of the training session. Therefore as the session goes on, you might have to ease off the pace/ power to keep the heartrate “in zone”. As you get fitter you will find that you won’t need to ease off the pace and that you are able to complete more intervals at that same effort.

Tip #3 : it’s always better to start a little too easy that to go out too hard!

Dealing with COVID-19 as an athlete

January 2, 2021/in Articles /by Coach Gareth

I ran my best 9 miles in 10 years on xmas eve. Low heart rate , felt fast and loose. Recovered super fast with usual HRV and resting heart rate the next day and felt ecstatic to head in to xmas day on a high. Xmas day was great fun with excellent food and wines. I felt 100%. Boxing day came with me 100% but my wife Danielle was hit with her worst “cold” in years. Surely, she couldn’t have covid? I mean we had deliberately taken the last 2-3 weeks with extra caution, not doing anything social with anyone, limiting time off our property, letting Amazon deliver almost everything for xmas and if we were off site then it was masked up, using hand sanitizer and alcohol wipes like crazy and generally being paranoid about staying away from “it”. When Dani’s taste & smell went on the 27^th we “knew”. Our tests on 28^th confirmed we both have Covid.

My symptoms have been mild luckily. Mostly just tired, a slightly sore throat (2/10) and some chest pressure at times (4/10 at most). Dani has been worse. When we seem to be on the mend this virus seems to morph and change what it gives you every day. I’m not right yet as it’s only early in the 14 day cycle but I’m being very careful and hopeful though it is for sure scary. I’m really hoping I don’t take a turn for the worse.

The reason I’m sharing this is to let you know that even when you are super careful that you are in fact “better at home” like they say. Another reason is that even when you are super fit and think your immune system is strong as an Ox, that you are not impervious to the virus. I’ve been on an immune boosting cocktail of handfuls of high quality supplements for the past year anyway so perhaps that’s why I’ve got it mild BUT I still got it.

On that note, I wanted to share with you some of the high level input that I have gotten from my network of doctors that I deal with. These folks deal with the elite of the elite and so the input really doesn’t get better. I’m not saying it’s 100% and you should always listen to YOUR doctors but if you get Covid or want to avoid it then perhaps there’s something in this for you to grasp on to …..

Supplements

Vitamin D (with K1&2) 5000iu x 2 per day :
Vitamin C (buffered) x 3 grams per day (take 3 doses spread out with water)
Zinc x 25 mg per day
Quercetin x 500 mg
L-Lysine x 500mg +

You can add more but these are the “essentials”

Nutrition

Make a casserole/ slow crockpot of veggies and meat with BEEF bone broth and turmeric
No cold drinks. foods – only warm/hot or room temperature
No sugar/ alcohol inc fruit apart from berries and apples
No dairy (cheese, milk)
Stay hydrated = lots of room temp water, peppermint tea, turmeric tea, lemon water

Other

Vaporiser in bedroom if you have one and are coughing a lot
Sleep on your side or stomach NOT your back
Stay active = walks NOT training (if sick) to keep the lungs working optimally
Get a pulse oximeter. Reading needs to be between 95-100. If a touch lower do breathing exercises to relax, cough to activate breathing … if trouble breathing or below 90 then call the doctor.
Quarantine for 14 days from the day you get tested IF positive
Get 20 minutes of direct sunlight on your skin each day
Meditate : https://youtu.be/sfC9XF97JcU

I also wanted to encourage you to get the ELITE HRV app and start tracking your daily HRV (heartrate variability) and RHR (resting heartrate) EVERY day in the morning for 2+ minutes using a POLAR chest strap. (it’s wayyyy better than Whoop or the Oura ring). The data gave me obvious signs that my body was not 100% and was fighting something. I listened to it (as I always do) and I think it was key. My HRV dropped 10 points (15%) and my RHR rose 12 bpm** (15%) when I started to get sick. Now that I am on the mend my # are starting to come back and today my HRV is back to almost normal and my RHR is down to within 3-4 bpm of my usual. The beauty of the Elite HRV app is that it gives you a readiness score based on all the data it collects so you really don’t have to think much. You just let the science do the thinking for you.

As an athlete you should always be focusing on recovery from sessions and now more than ever during Covid times. Recovery starts DURING the workout by fuelling it properly with water, electrolytes and carbs so that you are never dehydrated or depleted. After hard sessions you should use a protein/ carb recovery drink too.

You should also always train in your zones. If your HR is high for the pace or power then your body is saying “hey this is harder than usual, so back off the speed”!!! It can protect you from over doing it. Ignore at your peril.

**(reminder: if your RHR is up by 5pm from usual you go easy. If it’s up 10 bpm from your usual then it’s a day off training)

MAKE FITNESS GAINS NOW DURING COVID-19

August 14, 2020/in Articles /by Coach Gareth

During these unprecedented times we, as athletes, are dealing with something we’ve never had to worry about before ….. no races to do! So, as we seek to pinpoint the “why” and to make concrete our resolve, I thought it a good time to look a little deeper in to why we train….. We train to stay fit, to stay lean, because it’s who we are and what we do. We train to be our best, to always make gains & to get ahead. We train so that we can compete and be more ready than the next person when race day arrives. We know that excellence breeds more excellence, so we hone our habits, build our strengths and solve our weaknesses today. Race day has been delayed but that just gives you more time to be better than you would have been originally. Think of it as free time, that if you use it wisely, will take you to higher peaks than you previously thought possible. The time is now. There’s much to gain. Get out of the door. It’s there for the taking.