Saturday, March 28, 2015


A Broader Perspective on the Past Year

When we look back and reflect on the season, the practice usually encompasses jotting down a list of what worked, what did not work, what training you enjoyed, and what training you forced yourself to get through. We may analyze every number all the nifty gadgets and testing told us about our fitness, and adjust our training so the coming season will result in better execution and less injury or training burnout.

When I look back, the lessons of my year are deeper than anything to do with training, racing, and coaching. In actuality, while it’s a “deeper” lesson, it’s much broader in perspective.

Considering Your Winter Training

There are many different ways athletes approach their overall annual plans, but most have similarities they follow when thinking of their upcoming year. Terms like "prioritization" and "repeatable week" are all commonly used in endurance sport. Most know there needs to be an element of pacing the year and ramping up to specific work as the main event approaches.

With 2013 training kicking off for everyone, it's time to consider how you approach the winter.

2012 Under a Microscope

2012 wasn’t a breakthrough year for me in the way it had been in previous years. I didn’t have any eureka moments. I didn’t learn anything new. What I did was learn how to apply existing knowledge on a higher level.

My Biological Passport

Rather than engaging the willfully blind, I’ve been thinking about how we could tip the scales towards clean athletes. Frankly, it’s made me sad to see that most of the triathlon media have acted to suppress discussion of the history of doping in our sport.

Maintaining Fitness and Enjoyment During Life Changes

When I was asked by Endurance Corner’s editor to share the lessons I learned this year, I’ll admit I didn’t know where to start. Moving cities, trading employment for self-employment and turning a hobby into a career all at the same time made for quite the education. Full-time endurance coaching would seem to be ideal for training, but the transition period is an interesting one. Here are a few of the most notable and surprising lessons I learned in 2012.

Self Improvement

Now that my breakthrough season has ended, I find myself in a new place. Content. Tired. Resting. Recovering. Eating. Making Merry. Happy.

At Masters swimming I had a friend ask me what was I getting ready for next. My response? Self-improvement. I realized after Kona that the goal was never the answer. And Kona was never the question. The last five years have truly been a journey in self-improvement.

How did I improve?

Common Traits of Consistently Improving Athletes

I have the pleasure of asking several athletes in different points in their development across a number of sports a lot of questions. A few things are consistent in the ones who continue to improve and do well.

2012 Lessons Learned - Let it Go

I have been thinking about the topic of “lessons learned” for quite some time and there are so many lessons to be learned each year. Whether it is personal or about training, there is always some sort of nugget one can take away from his or her experiences throughout a given year. I think there are several types of lessons, both specific to individual circumstances, and macro, which can be applied to many aspects of life.

From the Rearview, I've Got Clear View…

Most of us in endurance sport keep a close eye on our fitness. We have benchmarks we expect to see in specific prep, after a taper and after post-race or end of season layoffs. Heart rates change, power numbers fluctuate, pace and percieved exertion look and feel different as well. Over time we are either trying to improve those benchmarks or maintain them, depending on age and depth of experience.

Do you have an idea of personal health markers and how they might change if you stopped living healthfully? And if you are only giving a part time effort toward being the healthiest you can be, do you have any idea how much more you can do?

My Tough 2012

After Kona in 2011, my coach Kevin Purcell and I put together the game plan for 2012:

  1. Find an early qualifier for Kona with a flat bike course
  2. Qualify at IM Texas
  3. Race Kona

The plan was simple and realistic because we could expect four spots in my age group and flat bike courses suit me perfectly as I’m relatively tall and, at 83kg, I’m not the lightest.

Looking Back... Going Forward

Over the past month I’ve spent time planning for athletes’ 2013 seasons, but while looking forward I have had to spend time reflecting back over the past year or two to help in getting the future correct. Simply, I’d like to share some lessons I’ve learned or confirmed with my athletes (or myself) over the past year.

Three Powerful Strategies to Incorporate in Your 2013 Season Plan

In my last blog post, I offered a quick retrospective on some of the things that I would like to do differently as my squad heads into 2013.

While it’s always good to look back on the past with a critical eye, it is equally important to celebrate the successes -- the changes that we made this year that led to some breakthrough performances. I’ll attempt to recount some of those in this article, so that you, the reader, can apply them to your own 2013 plan and have your own breakthrough year!

Five Questions for Your Doctor

Readers here at Endurance Corner will know that I’m a fan of a periodic visit to the doctor for a check-up. In a previous column I discussed the rationale and the value in athletes having a doctor and on my blog I’ve offered suggestions about how to find a good primary care doctor. Today I’m sharing five important questions for your doctor that will help you get the most out of an annual visit.

Getting to the Start Line

Ironman preparation is long, and it gives you plenty of time to screw things up. Alas, I seem to manage to get myself injured with great consistency before my ironman races. Before my last race of the season -- Ironman Florida -- I kept true to myself and managed to crash three weeks before race day. I was not happy.

Blown Base

With the year wrapping up and winter rolling in for many of our readers, I thought I’d share my three most memorable base-training errors.

Turning My Weakness Into My Strength

I’m writing this on the day where I finally achieved my goal of squatting 12 reps at 1.5 times my bodyweight. That strength set is the bar Alan Couzens identified for me being “strong enough.” When I started working with Alan, I didn’t really think strength was a limiter until he said for me to be able to play with the big boys I needed 10 kilos more muscle. I accepted the challenge and chalked up my hands.

Addressing Persistent Weaknesses

Addressing weaknesses is a tricky thing. Once identified, it is tempting to either fight them like a gladiator or avoid dealing with them altogether. The latter approach will ensure weaknesses remain so, while the former is likely to erode strengths and lead to burnout. I know this to be true because I have tried each of these strategies!

"The Best of Endurance Corner" - Now Available!

Endurance Corner has been a leading resource for long course triathlon training and racing advice. In our first “Best of” book, we’ve pulled together advice from our team of experts to help guide you to iron-distance success, focusing on five key content areas:

  • Setting up a successful season
  • Executing your race plan
  • Using training camps to slingshot you past your competition
  • Creating a healthy lifestyle
  • Developing mental strength

Overcoming Weaknesses

The first step to overcoming any weakness is having the ability to recognize it. Most of us are pretty tough on ourselves so we can create a huge list of things we want to improve. An actual weakness is slightly different, and it's sometimes hard to identify exactly what it is.

Coaching Lessons 2013

With most everyone’s season winding down, at least in the northern hemisphere, I thought that I’d share three lessons that I picked up from our team in 2012.

The End of Your Season

I am now unloading fitness after a fourteen month journey that ended with crossing the finish line in Kona. I started this journey in August of 2011 with a breakthrough performance at Ironman Louisville and a Kona qualification in May of 2012 at Ironman Texas.

Unloading for me usually means “touching” swimming and cycling once or twice the week post race. This year it included touching a Mai Tai or two as well.

The Little Things - Improving Your Small Weaknesses

Last month I discussed looking at a relatively long term planning picture at this time of year to give yourself some focus and direction with your training. While many athletes still need to focus on improving those bigger picture items first, there comes a time when smaller ones can make a difference.


In my opinion, the title of this column is a term that has been forgotten or simply not used enough!

Are you asking yourself what is K.I.S.S? Keep It Simple Stupid!

After my last article on the 40 boring weeks, I got bombarded with the question, “What should I do during the 40 boring weeks?” I can say just about every person who wrote me was trying to make it far more complicated than it really needs to be.

A Cautionary Tale

Following Tyler Hamilton’s book, a friend recommend David Millar’s book, Racing Through the Dark. I got a kick out of the book as Millar and I have crossed paths many times without meeting (Hong Kong, Noosa, France).

Endurance sport attracts people, myself included, who become manic on depressants -- the two most common being fatigue and alcohol. Millar shares anecdotes of how he responds to fatigue and booze (my depressants of choice in my 20s and 30s).

If you are prone to feelings of mania then you’re probably at risk for depression.

Winter Power Gym Session

Fall and winter are the time of year to really start to focus in the gym. Building strength, power and new dynamic movement can really improve you for the next year's season. This is especially important for older athletes, injury prone athletes, lighter framed athletes and almost all female athletes.

Carrying Your Training Load

If you have followed along all these years, you have watched my journey from a back of the pack triathlete to a Kona qualifier and finisher. How did I get from there to here?

I had to learn to carry my load in training. Training load or work is a combination of intensity and volume. The safest way to learn to carry your load is to manipulate the amount (volume) of training you are completing. The off season is a great time to experiment with your training load.

Don't Forget the Time Out

I want to race faster.

I think for the majority of us that neatly summarizes our major goals for the next season. From back to front of pack athletes, we want to improve; to race better than we have done before. That usually means faster. This simple idea grows into a plan encompassing months of our lives and committing ourselves to hours of training. The danger when chasing bigger goals is we simply try to do bigger training without consideration for timing or our own capacity to handle more. I will confess, I've done it, and -- okay -- sometimes I've got away with it in the short term, but when we're looking at an entire season there needs to be greater management of training load.


After reading Dr. Bob’s account of his vasectomy, I was a little nervous heading into my own. I figured if a Vice-Chairman at the Mayo Clinic had an experience that involved grapefruit-sized equipment, I was going to be out of action for quite some time!

This week I’ll share my experience of my vasectomy -- I’m going to be direct so consider yourself warned...

Speak Up

Many of us carved out most of the day on October 13 to sit in front of a computer and watch the best compete against the best in the Ironman World Championships. I’m certain that the thoughts and dreams were magnified watching the actual event unfold on that magical island and the pinnacle of our sport. Thoughts and questions rang loud: “I wish I could race there,” “Next year is my year,” “What do I need to do to get to Kona?”