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Training Information
> Winter Training Tips and Information
> Fixing a Bad Climbing Habit - Fred Matheny
> Hills, Chocolate Milk and Ice baths
> 2008 NYC Marathon Notes
> Final Marathon Tips
> Starting Lines 27: Big Miles - Joe Henderson
> Make Your Running More Efficient
> Get out of your comfort zone
> CP Map - call boxes & bathrooms
> Tri Stroke Clinic 2008
> 5 Keys to Swimming with Drills and Contstraints
> Triathlon Swimming
> Five Keys to Swimming with Drills
> Triathlon Swimming
> Swimming Balance
> Swim Stroke Clinic presentation
> Swim Stroke Clinic Handout
> Five Keys to Triathlon Swimming
> Running Speed Workshop - Handout
> Running Speed Workshop - Workout
> Pre
> Running Speed - AG Tri Club Workshop
> Speed Drill Workshop
> Post Workout Nutrition - Chocolate Milk
> Periodization...Say What?
> Rest & Recovery
> Training Short Cuts ... Beware!
> Resting Heart Rate
> Getting Ready for Your Marathon
> Running Your First Marathon
> Last Minute Marathon Tips
> Getting Ready for your Marathon
> Pre and Post Marathon Tips
> Four Tips for a Good Season
> NYC Marathon Course Map
> Macro Periodization
> Spring Has Finally Arrived
> Bike Safety - from Joe Friel
> Winter Weather & Training
> Missed Workout Days
> Training for Women over 50
> Marathon to Ultra-Marathon
> Winter Training (Base Phase) - for triathletes
> In Training for Triathlon
> Tip of The Month #7 - The Day Off
> Tip of The Month #1 - Select your "A" race
> Tip of The Month #2 - Build Mileage (Runners)
> Tip of The Month #3 Build Mileage (Triathletes)
> Tip of The Month - for runners - Base Phase
> Winter Training Workshop - Handout
> Winter Training Workshop - powerpoint
> Tip of The Month #5 Strength Building (LT)
> Tip of The Month #6 Lactate Threshold
> Tip of The Month #9 - Warm-up
> Tip of The Month #10 - New?
> Designing a Training Plan That Works ppt
> Designing a Training Plan That Works forms
> Designing a Training Plan That Works forms
> Plyometric Exercises
> Planks
> Achieve Your Resolutions - HR presentation
> Achieve Your Resolutions - HR Training handout
> Achieve Your Resolutions - Try a Tri presentation
> Achieve Your Resolutions - Try a Tri handout
> Central Park Training Etiquette and Safety
> Tire Changing
> Bike Tune-up Time
> Bike Maintenance
> Bicycle Maintenance Checklist
> Tip of The Month #4 Bike Fit
> Bike Gear Chart
> Tip of The Month #8 - Hills (Cycling)
> Tip of The Month #11 - Pedaling
> Cycle Tip Sheet
> Cycling Tips Lanterne Rouge Standing on Climbs
> Cycling Tips from Lanterne Rouge - Aero Bars
> Brake Levers
> Tips for Winter Riding
> Winter Riding
> Cycle Training - Introduction
> Cycle Training Clinic
> Route Sheet: Central Park to Nyack via Rt. 501 NJ
> Gold Coast Tri Training Program - Presentation
> Gold Coast Triathlon Training Program - Handout
> Gold Coast Tri Strength Phase - Handout
> Gold Coast Tri Strength Phase - Presentation
> Gold Coast Clinic Skills for Triathletes
> Gold Coast Tri Skill Sets - Handout
> Gold Coast Tri Building Speed - Presentation
> Gold Coast Tri Speed Building - Handout
> 2005 Grand Rapids Marathon Training Plan
> Grand Rapids Macro & Micro Periodization
> Grand Rapids Training Plan
> Grand Rapids Pre & Post Marathon Tips
> Gold Coast Tri Getting Ready to Race - handout
> Gold Coast Getting Ready to Race - presentation
> Marathon to Ultra-Marathon
> Swimming to Manhattan

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Spring Has Finally Arrived

Spring as finally arrived – brisk mornings and warm evenings.  The sun is rising earlier and setting later and races are getting closer. 

Now’s the time to check on your equipment.  Inspect and try on your wetsuit.  If you need repairs, contact Blown out Wetsuits on the west coast.  They are the best around.  You should have gotten your bike tuned up by now.  A general inspection, cleaning, lube and tightening and adjustment of all components.  Check your cables, brake pads, chain and tires.  Have your Derailleurs adjusted too.  You should allow a week or two after your tune-up before your first race.  This will give you a chance to have any further adjustments made well before your first race.

Training should be more focused.  Base phase should be over.  Long course triathletes need to continue long rides and runs on the weekends.  All should be well into strength building – hills.  Use the hills to increase leg strength running and cycling.  Don’t worry about speed yet.  Your strength work will improve your speed.  An occasional race – running, cycling or duathlon – helps sharpen your racing focus and helps build speed.  Practice your transitions too. 

The water should be warm enough for open water swimming in a few weeks.  In fact there are a couple of open water races scheduled in the coming weeks.  These are good to adjust to open water swimming after a winter of pools swimming.

Most important at this time of year is to keep focused – keep your goal race in focus and make sure your training and each workout is helping you prepare.  Don’t get tempted to race when you are scheduled to do an aerobic workout.  Keep your ego in check.

 

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Neil L. Cook, 212-472-9281 or 917-575-1901 or Coach@SLB-Coaching.com or Neil.L.Cook@mindspring.com
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