I posted the first in a series of thoughts revolving around “busting” our excuses a while back, and thought I’d continue throwing a few more out there today for you to ponder and put into action…

What’s amazing about these kinds of self deprecating and defeating negative thoughts, is that they are so common among all of us! :-)  Depending on where we are at any point in our lives, every single one of us, from the elite at the sharp end of the race all of the way back to the average everyday athlete, at one time or another has struggled with feelings of self worth or of doubting ourselves or feeling we don’t have what it takes. From those feelings, we can lose the motivation and inspiration we need to be great and to feel good about where we are at!

Knowing we all go through some of these at one time or another, should help each of us. We’re not alone. What I have found is the most productive strategy with ANY of these negative thoughts, is to immediately STOP thinking a certain way (negative) and begin immediately replacing that negative with some kind of a positive thought or belief. Repeat it, over and over, and then begin immediately to TAKE SOME ACTION that will reinforce that positive belief, thought, or feeling.

I want to encourage you to remember that the action need not be monumental or huge. Sometimes something as simple as 5min of exercise or a single, relaxed, Yoga pose…or eating a single food that nourishes our body and mind, or spending a few minutes reading a short passage from one of our favorite books on the topic, can be all we need to right the ship and keep on keeping on, in a productive way.

What works for you?

Read on…

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I’m overwhelmed with too many responsibilities and I”…………
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Believe me, I know the feeling.  Sometimes we ARE just so overwhelmed, we can feel like throwing up our hands or crawling into a hole and curling up in the fetal position.  While this is sometimes what we feel like, its the WRONG thing to do! That’s exactly what you must not do.

When you’re overwhelmed, that’s all the more reason to start taking the actions that will help you grow and improve your situation. When you’re overwhelmed is when you’re the most frustrated, but also often the most motivated. Now is your chance to really take action with dedication and commitment. Don’t blow the opportunity. The frustration you feel is good, solid positive energy waiting to be released. If it is not released in a positive direction, there is the danger that it will become destructive energy. Use that frustration to your advantage. You’re overwhelmed?  GREAT! Do something about it right now. Stop complaining and start taking positive action. I know, sounds harsh, but sometimes its what we all need to hear.

If you’re overwhelmed it means that there are plenty of things which can be done, things which will most likely make a difference very quickly. Pick something, anything, that you know will allow you to feel better about yourself and your situation, and start doing it right now. As soon as you get busy and take some action, your frustration will once again be the thing that starts pushing you forward.

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“I’m just an average athlete and not very experienced, and I don’t know if I really deserve to succeed”……….
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This feeling of unworthiness, because we feel like a novice or “average,” is so common, and faulty thinking! Come on now, you are just as worthy, just as valuable, and in a place that EVERY athlete or person has been in at one time or another. No one should be able to intimidate you, no matter where THEY are at in their own path of personal growth, or goodness knows, what their business card says, or how big their house is, or what their “personal best” time for Ironman is.

No one is better than you. You are the best there is. Inside you is the potential to do, or be anything you desire. No one has more than that. Some may have progressed farther down the path at this moment, but that doesn’t make them any better than you or more worthy.

If you start to take action right now, you will be working your way down that same path. No matter what anyone says, or does, no matter what your situation — personal, financial, social or otherwise — you can choose to live your life in your own way. And there is no greater success than that. But you must be the one to achieve your success. Though no one can hold you back if you’re determined enough, by the same token no one can do it for you. You’ve got to step up to the challenge, believe in yourself, and do what it takes, every day. Right now is a great time to start. You deserve the best that life, and your sport, has to offer. Do whatever needs to be done to make it happen, but most importantly, BELIEVE in you, and in the power that you possess inside.

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“I’ve already tried that”………..
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Trying is just not enough. The only way to accomplish what you want to accomplish is to do it, to do whatever it takes, to keep making the effort every day, until you achieve what you set out to achieve. If at first you don’t succeed, you’ve still learned something valuable about how to proceed. If you’ve already tried, that’s fine. Keep going. Make use of that experience. You’ve got a valuable perspective on what works and what doesn’t. Stop trying and start taking whatever action is necessary to reach the goal. Learn from the mistakes and appointments. Keep going. Start right now to really make it happen.  You can do it. You are doing it, just keep doing it!

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Thanks for reading this far…make it a great day!

Those of you who know me, know I am a big fan of the Computrainer (despite its limitations) for its pure ability to allow cyclists to train effectively indoors on the bike. Despite its little “quirks,” and what is some very dated software in many respects, its a great bike training tool (when used correctly of course).

One of the best ways to use the Computrainer is to utilize the Coaching Software (aka CS - one of RacerMate’s computrainer software packages) and Cycling Peaks ERG (another different yet powerful software for creating workouts to be used inside of CS).  These different software packages allow me as the coach, to very progressively and systematically manage a cyclist’s training load from week to week, and also and most importantly, to very specifically write workouts that target the cyclist’s weaknesses, whether it be threshold power (muscular endurance), V02max power (aerobic capacity), or peak (anaerobic) power.  When I say “write,” that is just what I mean. In this instance, the Computrainer isn’t acting as a power meter - its acting as an ergometer, where the power levels and force requirements are pre-set by the data I’ve input into the software.

As I have the cyclist perform a series of fitness tests and time-trials, to estimate their threshold and Vo2max power levels and learn more about their ability and fitness level, with CPErg and CS, I can very specifically write workouts that help “lift” a particular capability to a new level.  The analogy I love is one from Phil Skiba - building a house, where the ceiling is threshold, the top of the attic is V02max power, and the peak of the roof is peak power, or sprinting ability.

A recently developed new software/video series, called ErgVideo, has me really excited, because ErgVideo is the next step in the evolution of how to use the Computrainer coaching software in a new, and absolutely ingenious way, that makes training indoors a lot more fun and a great way to improve!

I’d highly recommend those of you who own a Computrainer to check out the ErgVideo series.

One of ErgVideo’s recent developments that enhances the effectiveness of the ErgVideo series (especially for coached athletes) is the “Intellicoach Profile Toolbox for ErgVideo,” developed by ErgVideos owner and founder, Paul Smeulders.  This online tool actually allows the coach (or anyone for that matter) to modify and edit individual ErgVideo workouts, for BOTH intensity AND duration, in a multitude of ways.  I can now completely customize any ErgVideo workout to the very specific needs of a cyclist, on any given day or in any part of their training progression. Here’s an example of what I mean:

I coach a triathlete who’s goal is to continue to improve at the ironman distance.   One ErgVideo session that she is doing on a regular basis is the “long threshold” intervals video.  The first time I had her do this session, I set the intensity of the workout at 86% of her threshold or critical power.  I wanted the session to be challenging, but I also wanted her to be able to accomplish it without much stress, to build a positive mindset and allow us to progress steadily from there.  After that first session, she had a normalized power of 148, at 143bpm avg. HR.   I’ve had her do the session 2 more times since then, and progressed it steadily moving up in intensity to this most recent workout, where I had her at an intensity of 100% of her threshold. For that session, she had a normalized power of 147, but a HR avg. of ONLY 138.  The bottom line here is, the ability to tweak the ErgVideo session (among many other workouts, videos, and coaching software workouts she’s doing in her progression) steadily and progressively has produced clear improvement in her ability to sustain threshold watts at a lower intensity.  That’s just what we are seeking, and what every cyclist should be seeking: steady incremental progress in the key areas of fitness including and especially threshold and vo2max power.

This athlete is now ready to re-test threshold and establish a NEW benchmark, where we can begin again to integrate ErgVideo sessions into her progression, keeping her indoor training fun and interesting!

I also used the ErgVideo “Threshold TEST” workout for some testing I did recently for the Mystic Velo Junior Cycling Team, at Niantic Bay Bikes.  Here’s a couple of pictures that were taken during the TESTING.

I used my projector to display the video and coaching software image up on to the screen!

Mystic Velo junior team member, John Harris, is ready to suffer!

I should mention that without the help of ErgVideo and Intellicoach owner, Paul Smeulders, and his superior customer service and willingness to help, as well as the help of fellow coach Richard Wharton, I would still be learning my way around the software. Both of these guys love to share their expertise and help other coaches and cyclists, and because of their willingness to help, we all benefit!

Find a Computrainer near you and take advantage of a very cool, and very smart, way to train to get faster and stronger on the bike…

Be great!

I had the supreme pleasure of presenting another of my RUN EASIER-RUN FASTER workshops yesterday at Fleet Feet-Hartford. As I always do, I had a ton of fun sharing some of what I have learned as a runner and coach over the last 25+ years.

Its kind of funny actually…and I always have to laugh at myself…..on the morning of the day of a workshop or clinic, I still get really anxious, pumped up!…little butterflies that mix it up inside my stomach too. I’m excited to have the opportunity to do these events, and love em! and I always look forward to meeting new people who want to learn, and yes, I get a ‘little’ nervous too, but even more, I get really excited….I am always really excited about teaching, sharing, and most of all, seeing the “light” go on in the eyes of the athletes when things begin to click…

Here’s a few photos taken by my superb assistant for the day, Renee Kleinmann, who also coaches and leads a variety of running programs at Fleet Feet, and does a SUPER job….

Here I am showing video of some elite runners in slow-motion, and discussing the difference between force REDUCtion, and force PRODUCtion....and the 'stability that happens between the two...

The workshops are a combination of lecture and hand’s on practice.  The active portions are a mix of warm-up hip mobility exercises, functional and core strength, and stretching and flexibility training and practice.  What is key, of course, is that after the lecture portions, the runners know first hand exactly WHY they need to give time and attention to these other important elements of smart training. Running well is a lot more than putting in the miles, as we all know…

I spent a portion of the program discussing the connection between FORM and STRENGTH, which is an important key to being able to run faster over any distance. That is, if we can train to apply more force to the ground, and then learn to convert that force into power more quickly, the result is shorter ground contact time and a longer stride, naturally!

I’m going keep on presenting these workshops and will be developing some different programs that cater to certain ability levels, and to certain elements of run training.  I’ve got another of these programs coming up in early March in Mystic. Join me if you can, and are interested in learning more about what makes a great runner…

Here I am describing one of the exercises we will do using the Stability Ball...

Much of the content of the clinic reflects my philosophy of quality over quantity, and most importantly, the idea that improved core and functional strength, along with improved elasticity and mobility, is the BEST path to improving form, not the other way around!  In other words, get stronger and more mobile, improve your run specific coordination, and then watch your form improve as your speed improves!  That is the foundation and basis of my program Runner-CORE, also!

I love the motto emblazoned on all of the Fleet Feet Hartford hi-tech shirts: LIVE FIT! Love it!

See you on the roads!

I gave a seminar last night on NUTRITION for runners and endurance athletes, at the Fleet Feet Sports in West Hartford.

First, this is absolutely one of my favorite stores anywhere, and by far, my favorite running store. The energy, enthusiasm, and passion evident everywhere in the store, and from all of the staff, is infectious and tangible!

I think I may have surprised the folks that were there a bit, when they realized the focus of my talk wasn’t going to be on the things that I think they expected to hear.

I talked much more about overall health and how our diet effects our well being, then about “how many calories per mile,” “what to eat after training”, and all of that kind of stuff, that has been rehashed over and over…

The IMPORTANT stuff is, in my opinion, nutritional STRESS, PH Balance, and the almighty master hormone, Insulin…

If you are having any issues losing unwanted body fat, or are feeling you could be sleeping better, or have more mental clarity, or need more energy during your day, you may want to read on…

You download a PDF of the slides here:nutrition-for-runners-109

I hope this helps and perhaps gets you thinking about the fact that you are what you eat!

One last thing, thanks to Steve Born and Hammer Nutrition for sending on some great samples for everyone to try.

Have a great day…

I mentioned a few days ago about the great success of our first SWIM CLINIC…

Todd’s got a great post on his blog about the day. Check it out HERE

Make it a great day!

A client of mine emailed me the other day, and clearly was in a bit of a mental hole.  I could really sense her anxiety and knew she needed a boost, and fast.  What happened? On a whim, she decided to change her workout for the day from what I had written for her, and ventured into another longer, faster run with someone else, which at the time she knew would be challenging, but perhaps….also a lot of fun!  She knew she might be in over her head, but that didn’t stop her. Ever been there?

To make a long story short, her running pace really suffered late in the run, she bonked a little bit (due to a too fast early pace and longer mileage than she was really ready for) and just like that, as she started to feel worse, the mental demons and negative “inner critic” that has often been her nemesis, began to drag her down and attack her feelings of self worth.  Those mental demons, and negative thoughts forced her to doubt herself and any ability she might have to be ready for some upcoming goal races, and she ended up finishing a workout feeling much worse, both mentally and physically, then what she had obviously intended or hoped when she began it.

What happened? Where did she go wrong?

We all occasionally do something on a whim that, in hindsight, may not have seemed like the smartest choice to make. Most of the time, it is no big deal. We might need an extra day or two for recovery, but we usually do recover, and often are stronger for it.

Where this can turn into a bad (for our brains) situation, is when we make the choice to allow negative thoughts to take hold, and run rampant, attacking our own self worth and feelings of confidence.

My advice to you today, is don’t fall victim to your own inner critic. Don’t allow this to happen, no matter what you do, or what happens! You control your own thoughts, and only you can allow negative thoughts to take over and dominate your mind.

We have the opportunity, every second, to make a choice about what we think, and how we act.  Imagine - just imagine what would be possible for you, today, if only you could exercise positive, focused control over every thought and action that you had.

Imagine if this athlete had only that possibility!  If she did, she wouldn’t have wasted any time being angry or spiteful or envious or allow her self confidence to be damaged. She would have simply shrugged it off as a learning experience, laughed at herself, and moved herself positively forward.  She would have done the things that she knew she needed to do, and would have avoided those things that she now regrets.

I had an opportunity yesterday to finally see lots of preparation and cool technology come to fruition in the form of our first ever “Swim Easier-Swim Faster” Triathlon swim workshop, held at the Mystic YMCA.

When I say “our,” I mean Todd and Lisbeth Kenyon and me. The workshop is an idea that we talked about for a while, and finally developed together. I couldn’t be happier about having the opportunity to work with them…and our first workshop was a great success.

….everyone had fun, and we all got to share, and meet some great people from every level of ability and background, sharing a lot of what we have learned through many years of study, trial and error, and practice, on the best ways to get faster - easier, and prepare for the triathlon swim!

Besides being a great guy and very smart student of swimming, Todd does a fantastic job running his own bike fitting service.  Many, many triathletes and road cyclists have been extremely happy with their fits after seeing Todd. The guy knows his stuff!! Check it out: ttbikefit.com

Lisbeth is that very rare combination of supreme talent, humility, grace, and pure work ethic, all put together in a single, very like-able person who is great to be around and to coach with. 

Far and away, the best part of coaching is meeting great people like Todd and Lis and the other athletes that were there - sharing a passion for the sport and for helping others to improve and enjoy the process - seeing that look on someone’s face when they “get it”, as they are going after their dreams and goals!

If you would like to improve your swim, check the events calender on the site as time goes on, at both of our sites, for the next workshop near you. I just know you’ll get a lot out of it…

Make it a great day…

Believing in oneself and then acting on that belief is a major challenge for every one of us, at one time or another! The biggest myth of all is that the “elite” among us, don’t fight the same daily battles that most of us do. We ALL fight that ‘inner critic’ that tells us we “don’t have what it takes,” or gives us a reason or an excuse not to succeed!

In what is a relentless effort to inspire and motivate you to reach your true potential, I am going to start writing some common negative thoughts that so many of us naturally have from time to time, and then follow with my coach reaction to them…so read on!

Do any of the below ‘themes’ or excuses sound familiar?

“I’m not sure I have what it takes to finish………or”…….”You see, I could never”…….

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Why not? What do you mean, “I could never”? Of course you could. You could indeed. If it can be done, you can do it. Finishing an Ironman or a Sprint triathlon, or a 5k or a half marathon - regardless of the race or distance or event, has been done the “first” time by many before you, who are JUST LIKE you.

You’ve got to want it, of course. And if you want it enough, you’ll find a way to do it. “I could never” is usually said wistfully, meaning “I wish I could, but I can’t.” That’s preposterous. You can if you really want to. Free yourself from your own limitations. What do you want to do? What will fullfill the enormous potential that you absolutely have inside of you?  Certainly not hiding behind “I could never.” You are capable of truly amazing accomplishments! You can do whatever you decide you’re going to do! You can find a way. Have the courage to live your possiblities! You only go around once. Go for it, believe in you. Find the resources to help you, and take some action today to make it happen! I believe in you too! 

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“I’m too busy”…………

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Just what exactly are you accomplishing with all of that busy-ness, and what is so important with that “busy-ness” that takes you away from, and not toward, the things you want the most in this one life you have to live? Simply being “busy” gets you nowhere, and let me tell you, I know from experience!

Stop being busy, evaluate your priorities, and begin today to take focused, directed, action. Anyone can be busy….so what? Accomplishments and personal growth require more than just burning up time. Accomplishment takes and demands action and results.  Start small if you need to, but start doing something today, that takes you toward what you want!

Remember, thousands of athletes and regular people just like you have daily responsibilities, and most of them manage to get the job done. Refine your priority list, throw out the garbage, and focus on what will bring you the results you desire!

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That’s it for now….more to come soon! Keep checking in….

Make it a GREAT day!  Believe!