home coaching programs clinics newsletter links/sponsors events/announcements training information race reports results/photos about SLB


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

My SLBCoaching.com
Client Login:
username:
password:

Tip of The Month #1 - Select your "A" race

“It's not so much where we are that's important, but in what direction we're moving.” Oliver Wendell Holmes

Winter isn’t the time to dwell on your past performances.  After a brief rest period – 2 to 3 weeks of an alternate activity or active rest – it’s time to lay down the base for the up coming year.

The first thing you should do is choose a key race.  This is your “A” race.  The race you are pointing all your training towards.  This will allow you to design a training plan that will prepare you for the distance you’ve chosen and get you into peak shape by race day.

Second set your goals, be very specific, but be reasonable.  Set a distance and time goal – for example complete your first Ironman (or first triathlon), complete a Half Ironman in under 6 hours.  Write your key race down and write down your goals.  Put them some place where you’ll see them every day.  Tell your friends and training partners.  Now you’ve got something to aim for.  A target that is clearly defined is much easier to reach than a vague idea.  And you’ve made your goals public.

Then, start building a good solid Aerobic base.  By building a solid and big aerobic base you accomplish two things.  First, you will have the cardiovascular and pulmonary fitness to reach your goal.  Second, you raise your aerobic ceiling.  This raises your anaerobic threshold.

You build an aerobic base by increasing your mileage and training within your aerobic zone.  Gradually increase your training load – increase the number of days per week you’re working out and increase the distance you’re covering.  But, don’t increase both in the same week.  Work at the same level, number of days and total distance, for two weeks before increasing your workouts.  In addition, gradually increase your long workout.  Again, do this every two weeks.  Increase the distance by no more than 10% each two weeks.

After four weeks of regular training add one hard workout each week.  This should be a hill workout.  Avoid races during this period.  After four weeks of hill workouts, you can add an occasional race.  These races should be at less than maximum effort.

Focus on your daily workouts.  It’s much too early to be dreaming about your key race and avoid reminiscing about your past races.  Enjoy being active and not having any pressure during your workouts.

top



© 2004 - 2015 SLB-Coaching.com. All Rights Reserved
Neil L. Cook, 212-472-9281 or 917-575-1901 or Coach@SLB-Coaching.com or Neil.L.Cook@mindspring.com
"Sweet Lightning Bolt" used by permission.