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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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Tip of The Month #3 Build Mileage (Triathletes)

Just because triathlon season hasn’t started, doesn’t mean you shouldn’t be training.  When I look back on my career as an adult athlete it surprises me that most of the memories are of training.  Sure, there are memories of races – both successes and failures.  But, the preponderance of memories are of training sessions.  Runs along the Palisades on the western shore of the Hudson River, rides to Rockland Lake, swims that seemed to suspend time.

 

“Success is a journey, not a destination.”  Ben Sweetland

Just because triathlon season hasn’t started, doesn’t mean you shouldn’t be training.  When I look back on my career as an adult athlete it surprises me that most of the memories are of training.  Sure, there are memories of races – both successes and failures.  But, the preponderance of memories are of training sessions.  Runs along the Palisades on the western shore of the Hudson River, rides to Rockland Lake, swims that seemed to suspend time.

And during the races you know it’s those training sessions that are the reason for success.

So, now’s the time to start on your journey.  Build up your mileage during the winter.  There are two major benefits to building your mileage base now.  First, come race season you’ll be fit and eager for the competition.  Second, what else is there to do?

Winter training is great for long runs or rides with friends.  Sure, the weather can make it tough.  But, that’s part of the purpose – toughen up your mental approach to competition.  These workouts should be at a comfortable pace.  Now’s not the time to be pushing the pace.  Go for a long leisurely run or ride. 

When you’re on that long run, focus on relaxed running.  Start with your neck and think of keeping your head still but your neck relaxed.  Next think about your shoulders – are you holding them tight?  Relax them and relax your arms, let them swing comfortable at your side, with your hands just brushing your hips.  And finally, your hands.  Make sure they’re not tight, they shouldn’t be flopping around, but should be slightly limp at the wrist.

When you’re on the long ride up to Nyack, focus on pedaling circles.  Think of scraping mud off your shoes at the bottom of the pedal stroke.  At the top of the pedal stroke think of pushing your foot forward. 

Get to the pool and work on your technique.  Find a stroke clinic.  Or just think about your technique – are you lifting your shoulders and elbows?  Are you pulling through completely?  Are you pushing water back with your entire arm?  Get a friend to go to the pool with you.  Talk about technique, select one aspect to concentrate on and watch each other swim.  Provide feedback and try again.  Switch places and watch your friend. 

After awhile this all becomes second nature.  And remember, enjoy the journey.  You’ll be racing before you know it and faster than ever.

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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
"Sweet Lightning Bolt" used by permission.