Coaches Corner - November

Coaches

Corner…………by Bob Byard, Certified USA-Triathlon Coach

                                                   November 2010

I really hope you’ve had a successful 2010 – whether it was doing races or just staying fit! What I want to cover in this article is an emphasis on not wasting the things you learned in 2010 and giving some suggestions on what you can do to get ready for next Season. This may be the “Off Season” coming up, but it isn’t the “Stop Season.” Capitalize on making the best use of the next couple of months.. I’d suggest the four “Rs”: Refuel, Relax, Reflect, and Repair….

Refuel -- Proper nutrition is still important. Keep junk food intake low; drink eight to ten glasses of water each day;  and eat at least 5 times a day (I didn’t say meals). When you eat, ask yourself, “what am I going to be doing for the next three hours of my life?” and eat with that in mind. One recommended ratio in planning intake is 3 parts carbohydrates, 2 parts protein, and 1 part fats – simply stated, carbs are for the energy you need, the protein is important for repair and growth, and fats (the HDL type) do help specific body systems. Remember, carbohydrates and protein have 4 calories per gram and fats have 9 calories per gram….you do the math!

Relax -- Enjoy yourself; do something different. Do bike spin classes, try trail running, go for walks, do some mountain biking, or do something you’ve been putting off (bunge jumping from the Tower of the Americas doesn’t count) – get your mind clear and refresh yourself. Hey, spend some time with your family or significant other – radical concept!! You need some time to “recharge the batteries” so you can start the new year off right. Don’t worry about race times or splits. Keep a positive attitude and upbeat perspective on your “down time”. Take a break!

Reflect -- Look back on the year and think about it. Hopefully without getting depressed or excessively concerned, objectively review your training, performance, and accomplishments during 2009. Did you do or accomplish what you wanted? Figure out what went well (and why) and what you want to improve on (and how). Use this evaluation as a starting point for next year’s planning. Think about major goals or races, sit down with calendar and sketch out a plan for next year. After a while, construct (or provide inputs for) a training plan to achieve what you want in 2011..

Repair -- Fix what needs attention, your body and otherwise. If you’ve been dragging around a nagging injury, quit being stubborn and see a specialist. If you got through the Season with out injury, congrats! Don’t totally hibernate though! I’d suggest a Master’s swim group to refresh your stroke, a running group for some social running, and some fun cycling with friends – all to keep fit and perhaps on “tweaking” some skills. Don’t forget to consider a structured strength and flexibility regime. If you cycle, don’t forget to fix that noise or rub you’ve been meaning to fix all year… Get a major tune-up (maybe tires or components) or “winterize” it before you store it. And check out your running shoes; maybe they need a break too – replace them if needed.

Bob Byard is a USAT Level II Coach, holds several other certifications, and is the owner of LoneStar MultiSports. His San Antonio-based one-on-one coaching enterprise caters to a wide spectrum of athletes. Bob has completed 14 IM races with two podium finishes and is a 9-time TEAM USA member at ITU World Championships, winning the Bronze Medal for 3rd in Sater Sweden in 2004.  He welcomes questions on any aspect of training and racing smart.