Ask Bob

As time passes, I’ll be adding responses to questions I’ve received that I think will benefit more athletes than just the one who asked the question. Have a question? Email me.

“Do You Have Any Suggestions For A Good First-Timer Ironman?”

As for a “good” first Ironman, there are several variables involved. And hopefully you realize that there are also no “easy” Ironman events. There ARE some specifics considerations and factors that WILL influence which one you pick — and they’re applicable whether it’s your first or my 14th last June..

One consideration is WHEN the IM is in the year. The longer out it is, the more time you have to properly train. The closer it is to when you select it, the less preparation will be available; the unwanted solution to not having sufficient time to train for the IM is that most IM events necessitate signing up the day after the race for the following year! NOW you have enough time to train…..

WHERE the IM is located will also be a consideration; travel expense restrictions can dictate which IM you might choose. Doing one close to home enables friends and relatives to come and cheer you on; one overseas can be chance to travel to new places and vacation afterwards. A foreign or unfamiliar venue can be a plus — look at it as an opportunity to experience a challenging event IN a new/exciting locale.

The COURSE should be a consideration — does the one your interested in take advantage of your strengths (i.e., it’s a hilly bike and you’re strong on the hills) or will it seriously “test” your weakness (es) like a historically rough ocean swim or hot run (both of which you may not be comfortable with)? The downside to a course can be prepared for and negate your “limiter(s)” by the “specificity” of your training — doing ocean swims if that’s what the course is, biking hills similar to the race course, etc. Knowing the topography of the IM course can be simulated on the CompuTrainer, treadmill, or with open water swims. Research what the topography will be on the course you sign up for and train under those conditions.

Don’t forget nutrition/hydration considerations, doing races that lead up to the IM, injury/overtraining avoidance, using a HRM or PowerMeter to vary workout intensities, having a personalized training plan, and supplemental activities like strength training, stretching/flexibility, specific workouts and/or periodic testing of gauge progress, etc. Training properly for ANY IM entails more than just swimming, cycling, and running.

And remember that an IM is more of an endurance event than one based on speed. You have cutoffs that you have to meet on each leg, but the underlying goal is twofold: 1) First you finish then 2) you look at the clock.

A “good first-timer Ironman” is one that 1) you approach with respect for the distances with 2) training laid out in a realistic, adjustable training plan which 3) will help you develop the pace and patience to “go the distance”. An IM is a test of mental AND physical strengths — when you cross the IM finish line, you won’t be the same person that started the race.

“How Much “Lee Way” Do I Have If I Want To Change Something In My Training Plan?”

The dedication you put into your workouts should reflect the most effective use of limited time. The QUALITY of your workout performance is just, if not more important, than the QUANTITY of the intensity, distance, and frequency of the workouts.

A training plan is NOT carved in stone and reasons DO come up that justify changes. I jokingly say that a training schedule is a tool to gauge your deviation from one or more athletic goals. That’s partially true — “stuff” happens — physical, mental, weather, family, work, etc that prompt needed adjustments to a schedule. And we need to work those “hiccups” together.

The following is a compilation of the things I’ve talked about to some of you when we’ve discussed wanting or needing to adjust your schedule; I’ve listed those comments that do apply to all of you, and me, when deciding to make changes to “the plan”.

~You usually can’t or shouldn’t make up a “missed” workout; it creates a negative, domino affect on the rest of the schedule. Call me and let’s talk about what should and can be “made up” and how best to do it.

~The days or flow of workouts scheduled CAN sometimes be switched; the basic rule is not to have hard back-to-back workouts or more than two similar workouts together. A training plan can be massaged; it shouldn’t be masticated (look it up).

~You don’t want to reschedule a workout into a day “off” slot. The rest is just as important as a swim, bike, or run.

~If you have to move your strength training days around, don’t do it so that you have two strength days back-to-back; and don’t move the strength day to a Key Workout day.

~Key Workouts (KW) are just that — key to testing and/or evaluating how training is progressing — it may be a T-Pace swim, a race, the longest workout in that sport in the month, the most intense workout, etc. Do your best not to miss one and be mentally and physically prepared to do your best.

~For a combination workout, do the sports in the order listed — that’s the purpose of that particular combo in transferring from one sport/muscle group to another. Do the best you can time-wise to transition from one workout to the other; the quicker, the better.

~For a double workout, do the two workouts in the sequence best for you time-wise AND that allows 2-3 hours rest in between for rest and nutrition and hydration recovery.

~For a “choice” workout, choose the sport that you 1) think you need the most work on and 2) are most mentally and physically prepared for. The caveat is not to select the workout “just” because it’s easier; maybe you need to get out of your comfort zone and push the envelope.

~If you find that the workout volume isn’t “testing” you, let’s talk and 1) understand my rationale, 2) see what adjustments to workout durations can be made. The same goes for intensity. It may be because you’re in a recovery period or tapering for a particular race or reason. Or it’s because you’re progressing better an anticipated or I underestimated your abilities. Or it’s because you not doing the distances AND intensities specified so you feel more energetic — we’ll talk , look at short and long range, and make agreed-to changes.

~Never let intensity or duration mask or be an excuse for poor form and technique. Focus on and “tweak” HOW WELL you do your workouts before being too eager to increase HOW MUCH or HOW HARD you do them.

~Each month’s training plan is a benchmark and foundation for the next one; ongoing dialogue is key. If we don’t have to adjust one month’s schedule, I’ll still solicit your inputs and work to make sure the next month’s training plan is keeping you on track towards your athletic goals. And the next, and the next, and …

“I Was Thinking Of Registering For Two 70.3 Races Next Year, But Then Realized That They Are Only 2 Weeks Apart – Is That Enough Time To Recover And/Or Do Well In Both”

Sorry, but here are 10 questions to answer YOUR questions. Talk your time in answering them – jot down some responses and we’ll discuss them in the coming days. It’s easy for me to play devil’s advocate, but I’m trying to get you to consider alternatives, outcomes, and rationales for considering both. I’M not trying to make up your mind; I’m trying to get YOU to do that …

~Are they both “A” races; if only one is an “A” race, which is a “B”; how many “A” races do you have in the Season already?

~What other Olympic distance races, if any, are close to these two that impact your decision to do one or the other or both?

~Does one race course lead itself to your strengths rather than the other?

~Why are you considering doing both – for an endurance test, “just because they are there”, convenience of location, mental training, or cost?

~If you do both of them, how will that impact on your training differently than if you only did one?

~Does one or the other (or both) mesh with your overall preparation for any other “A” race?

~What will be the differences in ATP timelines for the number and length of Build Periods based on your decision to do both or only one 70.3?

~Could you do the Olympic distance in BOTH and benefit more from make one an “A” race and the other a “B” then doing both as 70.3?

~Could you do the Olympic distance instead of the 70.3 as an “A” or “B” race and then taper for the second to be a 70.3 “A” race.

~If you did poorly at the first 70.3, what would be your goal at the second 70.3; what would be your goal at the second 70.3 if you did well at the first 70.3?

If you stop and think about the questions above, most of them are really the questions anyone needs to ask themselves and truthfully answer in selecting and prioritizing ANY race – back-to-back, in sequence, or within an entire Season. By doing so, an athlete can be more confident and clear in their decision process, goals, and training direction and sequencing.

“For Half IM Training, The Most I Ever Did Was 3 Each Of Swim, Bike, And Run In A Week With Various Intensities. Should That Be The Same Plan For The IM Or Should I Anticipate Having To Move Up To More Than 3 Of Each In The Last Couple Months?

Depending on your limiters and your race goals, the 3 workouts of each sport per week should be enough. You may discover as training progresses that you need more work in one sport and less in another; this will come with experience. Other factors affecting the number of weekly workouts come into play –available time, weather, illness, injury, family and work demands. How you construct your initial training plan and adjust it as the IM gets closer based on YOUR needs and goals will give you feedback to the best mix-and-match of workouts.

The limiters you identify, either basic or advanced abilities, are the “starting point” of your training plan. The date of the IM and your goal(s) are the “end point”. In between, the need to control and gauge your progress in intensity (how hard) and duration. (how long) of each of the workouts is critical. How and why you schedule the workouts is best learned through trial and, unfortunately, error.

The art is not to think you must do three of each sport weekly every week, but how best to use available training time to work one sport only, recover from a race, mix workouts, etc. Sometimes you should do 3 of each; at times, less of one sport and more of another is warranted. The objective is to improve limiters and bring performance up to a level where all three sports are at their highest potential collectively on IM day.

How you plan and use the theoretical “9 workouts” per week will make you stronger or break you down. Options to mixing them are only limited by your imagination and goals. You can focus energy and effort weekly or monthly on one or two sports and rotate thru them; you can mix or focus on double, combination, or split workouts; you can use races and associated tapering and recovery as your training base. The challenge is how best to use ALL three tools to fully develop, test, and address needed training direction or confirmation you’re on track. Adhering to an unchanging training plan and not revising it when needed is just at injurious and demotivating as not having a plan at all.

In the beginning of your plan, the philosophy is “train to train” — work on technique, aerobic base and getting ready for the next period of activity. In the next phase, “train to race”, you’ve already begun to prepare yourself mentally and physically for increasing the volume and intensity and the specifics of race simulations (“B’ races, training on terrain like the IM course, combination workouts, etc). The third part of the training triad is “train to win” during which you peak and taper for the IM. Volume weekly is cut, but intensity (selected race pace) is not.

The goal of each of the periods of training, and of the whole training plan itself, is to step up to the IM starting line with all your athletic abilities, mental and physical, at their best development. Be flexible, be attentive, be realistic, and be smart in how, when, and why you plan out those weekly workouts.

Equivocal answer to a tough question. Are 3 workouts in each sport enough to adequately prepare for an Ironman? Yes, if you plan them out over the training plan based on your IM goal, how much time you have until race day and can spend training, on improving weaknesses, maintaining strengths, combining them when appropriate, varying intensities and volume, making time for rest, making plan changes when needed, testing progress, setting periodic progress goals, and being patient to progress incrementally.

No, if you don’t do the preceding.

“I Have A Friend Who’s Been Having On-Going Knee Pain And Is Becoming Very Frustrated Trying To Resolve The Problem Without Professional Help. What Would You Recommend?”

Sometimes new shoes or orthotics can be a direct “cause and effect”. And a combination of the two can lead to pain and/or injury. Remember the adage – If you change two or more things simultaneously and something goes wrong, you won’t know specifically what was the cause.

If s/he’s had the pain for awhile, here are 10 questions that need answers that will narrow down the cause(s) and offer some solutions. The best course of action is to answer the following AND see a specialist.

~Has s/he ever trauma injured that knee before? If so, when, how, and how resolved?

~Has s/he had the same type pain before? If so, does s/he know the cause and how cured?

~Has s/he had any hip, ankle, or other leg “ailments”? If so, did they happen prior to the know pain and possibly contribute to it?

~Does s/he have a strength and stretching program? If so, has s/he changed her workout lately, increased the sets, reps, or weight recently?

~Has s/he been trying to lengthen her stride or increase leg turnover lately; riding a new bike, had a recent fit, or using new gearing? If so, how where the biomechanics affected?

~Has s/he been under a doctor’s care for any reason? If so, could it have any connection to a calcium deficiency, osteoporosis, arthritis, or low bone density?

~Is s/he taking any medications routinely or started any new ones recently? If so, do any of them have cautions concerning circulation, calcium, muscles, or related side effects?

~What type running surfaces has s/he been normally running on or terrain for cycling? If so, what were the changes in the surfaces and/or hill length and grade for workouts?

~Is there any family history of similar knee pain? If so, the pain could be genetic is some way; how was it identified and treated in the relative?

~Has s/he increased her frequency, volume, or intensity for running and/or cycling lately? If so, which, when, and why?

If there are no specific answers to the questions above that point to a possible cause, the pain or injury may be due to the cumulative affects of any combination of the above – and makes it much harder to identify the cause-effect.

Cutting back on volume, running on softer surfaces and starting a jog-walk regime, cycling in easier gears and staying of hills, ice, NSAID, elevation and wrap are all possible remedies that will take time to show results, but don’t address the cause(s).

Near-term identification of the pain (again, not the cause) would be seeing an Orthopedic specialist for a detailed evaluation and x-ray – and better yet an MRI.

Once s/he identifies the problem (tendon, ligament, patella, etc), the sooner s/he can start the most appropriate and definitive rehab.

You need to convince your friend (or yourself?) to seek professional help. Now.