Long Course Clinic Notes
The photo is more from Halloween -- the moose antlers were a gift from a good friend on my 31st birthday. I dug them out of storage from my candy duties. We had high margin candy, word spread in the neighbourhood and I was reduced to dealing out PRIA bars after a mere 60 mintues. Groups of 10-12 kids started turning up, some only wearing track suits!
I'm writing this from my hotel desk in Hong Kong. I signed a stack of financial accounts down in the business centre and packed them off to FedEx. So my business trip is officially over. All that remains is an afternoon flight to Auckland and an early morning connection to Brisbane.
Day One of the clinic started with Monica & Andy handling the swim session. I'd never seen my brother-in-law in action and he was an impressive guy. I think that I'll rope him into my tri team in Boulder -- more on the team in my next post (from the Southern Hemisphere).
For Day Two, we had Susan Williams (the most humble olympic medalist I've met); Bobby McGee and Tim Hola (fresh off a <9> "...the struggle is sometimes hard to see because it is not a struggle between good and evil as much as it is a struggle between the good and the best...
Those lines above sum up everything that I've learned in my adult life and explain why an ethical life devoted to excellence is, on reflection, the only option for personal satisfaction.
"...the good is always an enemy of the best because the good is so good; it has the feel of good, but ultimately it is less useful because it is not the best."
Back to the clinic...
Susan talked about Barb building up to sets of 3x100 on the stretch cords -- we need some of those for Noosa!
Tim's program at 24 hours per week in the big weeks shows why he's so dominant. For a working athlete to hit that schedule in his on-weeks shows a mastery of recovery and scheduling.
Tim's tips for what to do outside of training -- W.I.N. and mental attitude -- show where he gets a little extra out of himself and his training.
Tim shared this... "See Your Goals Every Day". Reminded me that I need to print out my goals and paste them up in Noosa. FYI -- I had an "8:29 Ironman Canada" on my wall for 15 months before I did it -- even dreamed about it in the summer of 2004. Cam Brown probably thought I was nuts when he visited my "shrine" (bedroom) in 2003.
If you get the chance to visit Siri's basement in Boulder then you'll see the same thing in action today. She even uses the same quotes as me!
W.I.N. -- what's important now
In listening to certain of the debates/questions over the weekend. I wrote this down, "Information is rarely a limiter". In other words, many coaches/athletes would do better devoting their energies searching for simplicity, rather than additional complexity.
Bobby shared his elite periodization pattern -- by week it goes Long; Long; Easy; Hard -- then you repeat. If you inserted another "easy" at the end of the cycle then you'd have a nice pattern for a five week "camp" in any sport.
Bobby shared his experience that fit athletes need to be worried about key workouts going too well. This has been shared with me by elite swim coaches. As we near true peaks in fitness -- we need to be extra careful as we have the ability to spend that fitness in training. Dave shared this with me in 2004 and I did a good job of limiting myself in training.
Bobby pointed out that Ironman running has more in common with a long hike than marathoning. He challenged the coaches with the question -- do you train your athletes to get the most out of their walking? Do you equip your athletes with the mental skills to get the most out of their walking? Do you enter your races with the strategy to get the most out of your walking?
I've shared his run:walk strategy many times. More can be found on www.BobbyMcGee.com
His best concept... was when he asked that we consider if we are training a central or a peripheral response with our training. Very insightful.
By the end (or even the middle) of an ironman race, most athletes have a peripheral system that is so shot that they have an inability to place a meaningful load on their central system. Ironman is an event that challenges the peripheral system. This is VERY different from nearly all other endurance events (marathons, TTs, road racing, swimming).
Bobby's run:walk is so effective because it preserves the peripheral system. I'm going to trial his protocol when I am down in Australia. It's a good time of year to experiment. He's got a <2:30 style="font-weight: bold; font-style: italic;">