For those that don’t know at the end of August I made the decision that if I want to see where triathlon can take me I need a change and I moved to Edmonton to work with Kevin Clark and the Edmonton Triathlon Academy. I had met Kevin at one of the C3 training camps in Tucson and had huge respect for both his knowledge and how he treated his athletes. This is an organization that has a vision statement of:
In terms of my own training there have been a few changes that have been a challenge but on a whole everything is definitely going in a positive direction.
The biggest change has been a big increase in running mileage, swimming mileage and an increase in fast vo2 max workouts. I feel that these fast hard workouts are allowing me to push through my ceiling while also allowing me to move through a much greater range of motion. Furthermore, working vow max along with longer endurance efforts produces more beneficial adaptations to your heart such as increased stroke volume. I have attached a quote from a Joe Friel blog entitled Physiological Fitness – Aerobic Capacity which discusses this.
“Aerobic capacity is literally at the heart of success in endurance sport. Improvements in aerobic capacity have largely to do with how much blood (which contains oxygen) the heart pumps out to the working muscles with every beat. This is called “stroke volume” and has a lot to do with how much aerobic capacity you have. A purpose of training is to improve your stroke volume. There are basically two ways to do this. The first is to focus on the volume of your training. The heart responds to lots of time spent at higher-than-resting intensity (above about 50 percent of VO2 max) by becoming more efficient and effective which ultimately means pumping more blood per beat.
The other way to improve aerobic capacity is by doing high-intensity intervals, especially those done at about the power or pace associated with your VO2 max. At that intensity your heart rate is approaching maximum, so these are very hard efforts. This method will produce a higher stroke volume sooner than by relying only on volume. Most experienced athletes employ both strategies”
On the run I was told that I am arching my back (which is emphasized when I am fatigued) which I think is a factor in why I put so much stress on my quads especially when tired as my centre of gravity moves back. To counteract this I have been working on engaging my core more as I run. Also, when running my hips have been collapsing out which is a factor in why I injured my foot last year so I am working at correcting this in the gym.
In the swim which is the major concern of mine it has been a story of 2 steps forward 1 step back. I am definitely seeing changes in catching the water higher, body position and in my times during aerobic threshold workouts. However, I just need to remember to be patient.
Another thing that has changed is that we have introduced a trx strength training session (at the bottom of the blog) 2 to 3 times a week which takes an hour and works on strengthening the posterior of my upper body, my hips, my leg power as well as my mobility. This is not the only factor but I am confident that this is part of the reason why I have not gotten injured so far. Furthermore, it is an incredibly fun workout and allows me to work in different planes of motion then what I experience during regular training.
Finally, we have also put together a fairly firm schedule for the upcoming season which will be filled in by local races and running races. It seems like a really fun schedule and Im really looking forwards to it!
Burpees if feeling good
5 min row warmup
2 by 10 single leg squat a side
2 by 10 plank shoulder shrugs to activate upper back
– max trx squat jump
– trx triceps dip
1a TRX pushup (progress to spiderman and atomic)
1b TRx sprinter start
2a power pull
– reach back + power up
2b lunger with knee drive
(foot in cradle)
3a plank + knees to opposite elbow center then other elbow
3b backwards bridge (progrèss to backward mountain climber)
4a 3 way row
– 5 with hands up, facing and down
-stand straight, 1 arm up + 1 down and rotate into up arm
5b mountain climber try positioning legs to side
6a Y fly
6b lateral lunge with feet in cradle
7a Hamstring curl (progress to 1 legg)
7b TRX Golfswing
– state feet wide hands to side then rotate 1 up and 1 down
Bent leg calf raise 3 by 12 10lbs
Straight leg calf raise 3 by 10 and 35 lbs