You have completed your preparation cycle, your competition cycle and now are ready for you transition cycle of the nutrition periodization. Here in the transition cycle is where your weight management and loss can be achieved. By focusing on weight loss during the off season you’ll be able to loose weight with out damaging your performance or recovery.

The first goal for loosing weight is figuring out what your goal weight and body composition is. Realistically determine what would work for your body and what doesn’t. As a side note, the BMI (body mass index) is not necessarily the best guideline to follow when figuring this out, BMI doesn’t account for extra lean protein and muscle mass.

Use your current body composition as a guide to establish an appropriate goal for weight loss. Look at your past and present weight and body composition, demands for training, demands of the sport, gender and age when determining your ultimate weight and body composition goal. If you have never been 135 even at your highest activity level, choose a weight that you have been at recently as an initial goal.

So how do you loose weight properly and healthfully? For active weight loss here are a list of 7 things you can do right now.

1.Use your hunger fullness scale to determine how full and hungry you are.

1-Starving might pass out soon if you don’t get something to eat.

2-Very hungry and need to figure out where to get food

3-First sign of hunger—where you should begin eating.

4-Began eating, about 2-3 bites into a meal.

5-Beginning to quite down hunger pains and sounds

6-¾ full, not quite full, but ate enough—this is where you should stop eating.

7-100% fullness—stomach begins to stretch

8-A few bites pass the full feeling—stomach did stretch

9-A few more bites pass full feeling—thanksgiving full.

10-So full can not breath!!!

The goal of using this scale is to monitor your self through out the eating process and try to start at a 3 and end at a 6. This will promote you loosing weight while still eating your favorite foods. This scale when used correctly can help you not overeat.

2.Focus on what you are eating- This is done by using tool number one. A good goal is when you have food in your mouth your fork should be out of your hand. You want to stop the constant hand to mouth movement. Focus on your chewing and the taste and feel of the food. This will help your mind get full around the same time as your stomach is full.

3.Plan as many meals as you can ahead of time. Even if it is only 5 minutes before you eat. Don’t wait until you are hungry to plan your meals. This will only cause you eating what you mentally want and not what you physically need. If your eating at a restaurant or fast food place take five minutes and get a game plan. Are you having a chicken, fish or meat dish, what sort of veggies do they have? Asking these types of questions will allow you to develop a plan of action and not going in to the restaurant hungry and despondent.

4.Always have three components at every meal. This combination of foods will allow for the maximum amount of fullness with out the extra calories. Always make sure your meals have a lean protein source (chicken, fish, lean meat, reduced fat cheese, beans, tofu, etc), complex carbohydrate (whole wheat bread, wheat pasta, brown rice, etc), and a fruit or vegetable (depending on the meal).

OCTOBER, 2008

Volume 1, Issue 9

In This Issue:

NEW Announcements

Sports Specific Training Blocks

Physiology Corner-

Energy Systems and Endurance Sports

Weight Loss During the Off-Season:

How to do it like a pro

Break Through to Boston-

Marathon Team

Strength Train the Right Way

The Roadie Room-

The Art of the Pace Line

Yoga For Endurance Athletes

SPONSOR of the Month-

Retul Bike Fit at Mission Bay Multisport

Yoga Pose of the Month-

Downward Facing Dog

Cycling Development Program- Virtual Reality Trainers

The Runners Den-

Marathon Racing

Ironman Guarantee

CYCLING DEVELOPMENT PROGRAM-

Are you paying to much for a cycling class? Do you feel that you are not getting any coaching during the workout? If so, the Cycling Development Program is for YOU!

COMING THIS November, we will introduce Virtual Reality Trainers that will not only operate off of Power (watts), they will allow us to utilize Functional Threshold Power (FTP). Once we’ve determined your FTP, we will be able to set training zones that are as accurate as possible, allowing you to get the most out of every training session! This class provides a workout that is unparalleled for triathletes and cyclists!

For more information, contact Coach Ryan.

Ironman Guarantee-

We are so sure that our training is the best available, we guarantee you that you will set a PR* in your next Iron-distance race or we will give you your money back!

For more information, contact Coach Ryan.

As triathletes, we swim, we bike and we run.  We repeat this over and over, changing the duration and intensity as we go, getting into better shape and getting faster and hopefully performing at our best for our A-Race. What happens when we reach the end of the race season? Do we keep swimming, biking and running in the same fashion? Do we work on maintaining or building our aerobic base?

Once you decide to get back into training, one suggestion is to add in some sports specific blocks. Using the standard Periodization model, we build for three weeks, then take a recovery week so we can absorb the training stress that we’ve put on our bodies.

With a sports specific block, we transition from being a tri-athlete to a single sport athlete for that four week period in order to really make some large gains in sports performance.

The first thing we need to do is to honestly look at our strengths and weaknesses. If running is your limiter, then a run focused block will pay off the greatest. The basic thing with the sports specific block is to up the amount of the sport your are focusing on while dropping the amount of the other sports.

Lets look at a sample run focus training block. Lets look at an athlete who is used to swimming three times a week, cycling three times a week  and running three times a week.

Here at Break Through Multisport, we would cut the number of swims down to 1-2, enough to maintain swim fitness and form. We would cut the rides down to 1 per week- enough to maintain cycling fitness. We would then increase the number of runs per week (depending on the feedback from the athlete) to 4-5 times per week, essentially turning the triathlete into a runner. We would take advantage of speed work, interval work, long runs and simple foundation runs.

This four week training cycle will increase the athletes overall running ability while maintaining the other two sports. If you add in a few of these blocks throughout this winter and into the pre-season, you will be amazed at how much your performance will increase!

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

Physiologically speaking, there are three main energy systems that your body uses during exercise- ATP-PC system, Glycolysis and the Oxidative Aerobic energy system. As endurance athletes, we will primarily function in the Oxidative Aerobic area with some excursions into glycolysis. That being said, we still need to understand and train all three energy systems throughout our training plans!

Some terminology we need to know is: ATP (Adenosine Triphosphate) is the most immediate and important source of energy for muscle contraction. All three of the energy systems above produce ATP at different rates using different pathways. Anaerobic pathways/energy systems do NOT use molecular oxygen (O2). Aerobic pathways/energy systems DO use molecular oxygen (O2).

ATP-PC System (Adenosine Triphosphate- Phosphate Creatine) or Phosphagen System is the simplest, therefore most rapid method for producing ATP. Muscle cells store small amounts of Phosphate Creatine, therefore, the amount of ATP that can be produced via the PC system is VERY limited.  The ATP-PC system provides the initial energy (ATP) for muscle cells at the onset of exercise and during high intensity exercises lasting up to 5 seconds.

Glycolysis is the second energy system that we will examine. Glycolysis does NOT use molecular oxygen, instead breaking down glucose and glycogen to form pyruvic acid and the infamous lactic acid. This system still continues to produce ATP, but the accumulation of lactic acid makes this system not ideal for lengthy durations.

The Oxidative Aerobic energy system or Aerobic Respiration  requires the utilization of molecular oxygen. The purpose of this energy system is to break down glucose, producing 38 molecules of ATP for each molecule of glucose without producing lactic acid in great quantities all occurring in the mitochondria of the cell.

So how does all of this fit into swimming, cycling and running? Some generally accepted training levels1 are: Level 1: Active Recovery, Level 2: Endurance, Level 3: Tempo, Level 4: Lactate Threshold, Level 5: VO2 Max, Level 6: Anaerobic Capacity and Level 7: Neuromuscular Power.

Knowing that the ATP-CP system is active in the first 5 seconds of any exercise, regardless of the intensity, training levels 1-2 will generally utilize Oxidative Aerobic energy systems with levels 5-6 utilizing primarily glycolysis for their source of ATP. Levels 3 and 4 use a blend of the oxidative aerobic energy system and glycolysis. 

It is generally accepted that the “Lactate Threshold” is the point at which your  body is producing lactic acid faster than it is able to clear it. Therefore, an athletes lactate threshold is the key predictor of current performance.  The lactate threshold fits right into the middle of level 4. The more work we are able to do (generating watts on the bike, running with a high cadence covering more distance, etc…) while staying in level 3, the less lactic acid we will produce and accumulate, therefore being able to go faster- longer!

In the next installment (part 2 of 4) of the Exercise Physiology Corner, we will examine the different training levels, how they correlate to certain energy systems, how to specifically train them and the benefits of training them!

References:

1.Hunter Allen and Andrew Coggan, Training and Racing with a Power Meter. Velo Press, 2006.

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

Break Through Multisport Inc.

1235 North Clyborn, #192

Chicago, IL 60610

(931) 220-7050

www.BreakThroughMultisport.com

Ryan@BreakThroughMultisport.com

As we enter the off-season, it is important to focus on improving strength, flexibility and form.  A scientifically proven way to improve your performance and make yourself a better triathlete is to STRENGTH TRAIN.  That’s right strengthening your body will give you all sorts of benefits to aid in enhancing your performance in any distance triathlon event. 

Contrary to popular belief you do not need to pack on extra pounds of muscle to gain benefit from strength training.  Even if you do tend to put on muscle mass rather easy, with a properly designed program muscle gain can be minimal while strength gain can be dramatic.   

Seeing as I am talking about this let me make one point clear because I know this is a touchy subject especially for those of you with an endurance running background.  Even if you gain 1, 2, or 5 lbs by strength training, I guarantee that the benefits you gained from a properly designed program far surpass the fact that you are now a trace heavier. 

Most of your improvements will be at the neuromuscular level anyway.  This means that your brain and skeletal muscles will produce movements that are a perfectly choreographed organization of strong efficient muscle contractions.  So don’t be overly concerned about the weight…get educated, and start strength training.   

The following are some of the benefits of strength training: 
·        Build strength (a pretty obvious one, I know)
·        Improves strength endurance (feel stronger at the later stages of your event)
·        Minimize risk of injury (nothing hinders performance more than an injury)
·        Maintain proper form (good posture and technique throughout all 3 events)
·        Resist fatigue (work harder for longer, or work longer with less effort)
·        Improves efficiency (minimize your energy leaks)
·        Balance muscles (being strong in all planes for maximum gain)
·        Improves muscle recruitment and motor programming (use the muscles the way     they are supposed to be used)
·        Improve performance (when it is all said and done…you perform better) 

Now that you know the reasons for strength training you need to know how to do it.  I used the term “properly designed program” earlier, this is where it can get confusing. 

You need to design a program that magnifies the desirable benefits of strengthening and minimizes the undesirable.  Example, maximize strength endurance and speed while minimizing hypertrophy (muscle growth).  If not done properly a strength training program can hinder your performance by not only adding way too much extra body weight, but also by decreasing your mitochondrial density which may lead to loss of the oxygen carrying capacity of your muscles which leads to a lower lactate threshold.1  Therefore, you will hit the proverbial “wall” a lot sooner than you would like. 

Depending on when your competitive season is or when your “big event” is you need to alter your program so it augments your endurance and skill training, and gets you ready for competition.  This is done through periodization. 

Periodization is a very complicated concept of altering your exercise and training to target certain benefits at a certain time of the year and to help you “peak” for big events. It assumes a 6-7 month off season and a 5-6 month competitive season (April – September).  The general outline consists phases, beginning with Rest, which is immediately following your competitive season. You then move into Technique and Adaptation, Strength, Power, Muscular Endurance, and Maintenance (in-season).

In order to get an individual program just for you, you need to get evaluated by a professional first (ideally).  Individual programs can take into account, your personal schedule, injury history, and goals. 

1. “Organize your strength program to become a better triathlete" by Michael Silva, MS, PT, CSCS. September, 2006.

Liz Yerly, MPT, ATC, CSCS, cART  is a licensed physical therapist and athletic trainer who has experience working with the highly trained athlete, as well as the weekend warrior She is the facility manager of the South Loop Occusport Physical Therapy clinic, as well as a treating therapist specializing in advanced certifications such as Active Release Technique and Graston Technique. She uses her manual skills to successfully rehabilitate her patients and quickly get them back to where they need to be. You can reach Liz at: lyerly@occusport.com or call her at (312) 588-0508

1.Eat every 3-5 hours to keep your metabolism up. Good ideas for snacks are fruit, vegetables, reduced fat cheese, yogurt, nuts, low-fat granola bar, dry cereal, or a combination of the ones listed.

2.Keep up your activity level. It doesn’t have to be as high as pre race cycle, but don’t become a couch potato. You want to aim for 45-60 minute of vigorous activity most days of the week, so at least 4 days.

3.Keep a food log 5 days of the week, including 1 weekend day. This will help you figure out when and what you are spending your energy needs on. Analyze your food logs, ask your self the following questions:

-Are meals being skipped?

-Who many meals and snacks are you taking in?

-Where do you usually eat? Home, work, school, restaurants, etc)

-Do you eat a variety of foods or the same 10 foods?

-Are your foods nutrients dense? )A large amount of nutrients for the calorie amount.)

-How many sport drinks or bars are you taking in?

-How much activity are you doing? Is it matching up with your energy needs?

Looking at the answers to all of these questions will help you figure out if you need  to make adjustments and where

Don’t try to start all 7 of these tips tomorrow, you will get overwhelmed and stop before you even start. Pick one or two tips that you feel you can incorporate now. After spending a few weeks successfully adding the tips to your regimen, add another slowly. Your weight loss should be 1-2 pounds a week. However, if you are looking for a larger weight loss goal, its best to work with a registered dietitan to help meet your weight loss needs.

Dina Aburmishan RD, LDN is a registered dietitian who works with endurance athletes. Dina owns DMA Nutrition Inc. a private practice nutrition consulting company. You can reach Dina at dina@dmanutrition.com or www.dmanutrition.com or call her at 847-581-1160.

Normal Retul Fit rate: $250

Rate with this ad: $150 or FREE with bike purchase

Limit one coupon per customer. Restrictions apply, see manager for details. Coupon Expires November 1st, 2008

Coming this November-

Tacx Virtual Reality Trainers!

Are you paying too much for an “computrainer” workout? Do you feel that you are not receiving the proper amount of coaching while on the virtual reality trainer? Are the instructors running your class certified by USA Triathlon or USA Cycling?

If you are tired of getting shot off the back of the group ride or having riders go flying by you on climbs, this class is for you!

Coming this fall, Break Through Multisport Inc. will take your training to the next level with virtual reality trainers! By using the VR trainer as a training platform, it allows the average rider to train using power (watts).

After an initial testing session to determine your Functional Threshold Power (FTP), we are able to set precise training zones that will maximize every single pedal stroke you take at the CDP.

The CDP will improve:

Cycling Efficiency

Aerobic Capacity (FTP)

Anaerobic Capacity (VO2 Max)

With the Tacx VR trainers, not only will we be able to train using power, but we will be able to simulate any course in the world by letting the computer control the tension on the back wheel, giving  you the real instantaneous adjustments as if  you were riding up a mountain!

For more information, please contact Coach Ryan.

The “Break Through to Boston” marathon team will be comprised of athletes who are racing the Boston Marathon in 2009. Exceptions will be made for athletes who can meet the Boston Marathon qualifying standards and would like to participate. This is an elite running team- in general, every member of the team should be able to run a 3:45 competitive marathon.

The team will be limited to 30 runners- FIRST COME, FIRST SERVE.

Training Starts: January 2nd, 2009

Training Ends: April 20th, 2009

Cost: $225

Each athlete receives:

1. 1.Group Workouts (24 total group workouts)
   

Long runs will take place in a variety of locations, to include the suburbs where we will be able to take advantage of the natural terrain. A full list of locations will be available in December. In general, the start time for the long run will be 8:00 am on Saturdays. The expected minimum pace is approximately 8:45 miles, with slower paces if weather dictates. Tempo and Speed work will take place in the city, utilizing running tracks and the lake front. A full list of times and locations will be available in December. In general, the runs will start at 6:00 pm on Wednesday nights.

2. OccuSport Physical Therapy Support

OccuSport Physical Therapy is the official PT clinic of the Break Through to Boston Marathon team. They will be providing run support for three of the long runs (January 17th, February 21st and March 14th). The long runs those days will start and end at the OccuSport Chicago Loop location. After the run, coffee and food will be provided while the runners attend a clinic presented specifically for elite marathon runners. In addition to the clinics and run support, OccuSport will provide free injury screens and consultations for all runners.

3. Marathon Coaching

Each athlete will receive a customized training plan that will utilize training peaks.com Each athlete will have to fill out an in-depth athlete interview form and have an initial consultation with Coach Ryan. From there, each athlete will receive a customized training plan that will fit into their lives,  taking into consideration their desired training time and hours, experience and goals. Each athlete will receive weekly feedback on their training logs (training peaks provides an on-line training log), unlimited training plan updates as they are required by the athlete, unlimited email contact with one phone conversation every two weeks as required by the athlete.

4. Team Clothing:

Each athlete will receive the following equipment as part of the sign up fee:

1- hat, visor or winter skull cap, 1- technical running shirt and 1- running jacket

Sponsored in part by:

The “Roadie Room” is one of  the new additions to the E-Newsletter “Breakin’ Through.” The tactics discussed in this section are primarily for cyclists (“roadies”) since they involve actual race tactics where in triathlon, drafting is NOT legal.

The one thing that experienced rider definitely know and new riders must learn quickly- riding in a pace line. Riding in a pace line is a fundamental skill that EVERY rider must master and every team must practice in order to be as efficient as possible- this can be the difference between a successful break away and one that gets caught.

The basic pace line (figure 1) is a simple rotation of riders at the front- each rider takes a pull up front and then pulls off. The essential thing is, the group MUST remain at a steady speed- the riders lined up in the draft HAVE to maintain a constant pace.  If the line is moving along at 25 mph on the flats, its essential that the riders in the line maintain the same pace- NOT speed as you hit a hill. If you do, the rider that attempts to maintain the same speed will blow up the rest of the line.

Pulling Off: After each rider has taken a turn at the front, he/she swings off  the front to the back. If there is a cross-wind, the rider MUST swing off INTO the wind      (figure 2). If there is no prevailing wind, the riders should pull off in a predetermined direction. When a rider pulls off, he/she should simply move over enough for the riders behind you to move by without having to steer around your handle bars. There are two general “signals” that the lead rider can give the rider in the second slot that signals the end of a pull: 1) flicking your elbow in the direction you are pulling off and 2) if you are riding in a staggered pace line (figure 2), simply flicking your fingers can indicate the end of your turn and your intention to pull off. If you are new to a team or group, make sure you ask what their common signals are.

Getting Back On: After you pull off, you should soft-pedal until you reach the end of the line. At this point, reaccelerate and move back into the pace line. Each rider will have to experiment with the amount he/she slows down as to not have to work to hard to get on the back of the pace line.

Double Pace Line: A double pace line is commonly used in training, riders riding two abreast (figure 3). The characteristics of the double pace line follows along with the single file pace line, except it provides for more social interactions while riding.

Pace Line Tactics: Different tactics in a pace line are easy to employ and affect a race. The two most common tactics in a pace line is to raise the overall pace of a race with the intention of either wearing out an opponent while setting your team up for a winning move at the end or more simply to block the rest of the field to protect a break away. Slowing down a pace line is easy- simply disrupt the smooth flow by slowing down and letting gaps form or simply pull through to slowly.

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

BIKE FITTING

at

Retül is a state-of-the-art 3-D motion capture system designed specifically for collecting the most accurate and realistic data for bike fit specialists. By gathering data from key eight (8) anatomical points in the cyclist’s riding position, fitters are able to profile existing (before) and ideal (after) angles for their client’s custom needs, which could be to gain more efficiency and performance, more comfort or maybe to fit the customer around an injury.

The passive data collection devices still used by many fitters today, such as a tape measure and plumb bob, are outdated and less accurate because they are subject to human error. Fitting with the Retul system however, provides sub-millimeter accurate dynamic data that is organized into an easy-to-read report for both the certified fitter as well as the cyclist.

Retül allows the bike fit expert to capture 100% objective data in a dynamic state and evaluate multiple viewpoints (3-D) simultaneously while the rider is pedaling. This system requires only a PC and +/- 80 square feet of space for line of sight requirements but can easily be packed away for conserving space or taking the system with you.

Downward Facing Dog (Adho Mukha Svanasana):

This pose opens up the hamstrings and achilles that tend to shorten when

we are running and biking in addition to strengthening the shoulders, arms,

and back. 

Having a solid foundation in your hands and feet will help

your body to align in all poses.  To get into downward facing dog:

1. Start on your hands and knees with your hands shoulder-width apart and your knees directly under your hips. 

2. 2.Spread your hands really wide with the webbing between your pointer and middle fingers pointing
   

forward and the creases of your wrist parallel with the front of your mat. 

3. Press your palms evenly into the mat.  Curl your toes under and lift your hips up toward the ceiling.

Your body should make a right angle from your feet to your hands. 

4. 4.Make your feet parallel to each other and sits bone distance apart. 
   

5. 5.Elongate your upper body by pressing into the mat while lifting your sits bones high and aiming
   

the backs of your thighs behind you. 

For optimal shoulder alignment that will help protect your shoulders from injury, gently rotate your

shoulders so that your biceps rotate up and your triceps rotate down.

Engaging your leg muscles will help to protect your legs in the stretch and to get your legs a little further into the pose. 

Relax your head and neck so that your ears line up with your arms. 

Keep your heels dropping towards the mat.  Try holding it for 15-30 seconds.  

Go easy on yourself, you overachieving triathletes, and don't forget to breathe!  Exit the pose by dropping to your knees,

and/or rolling over in an exhausted heap.

Molly Kavanaugh is a certified yoga instructor who works with endurance athletes. You can reach Molly at molly.kavanaugh@gmail.com.

Preparation for a marathon is a long, 2-3 month process if not longer. At this point, you have put in the work- woke up early, put in the miles and suffered through the 20 mile run(s). All that is left for a successful marathon is to have a solid race plan and then simply executing it on race day.

Warming Up:

The main reasoning for warming up is to ensure that your body is ready to run at your race pace. This is accomplished by increasing your metabolic rate, circulation, and temperature, all of which will activate your aerobic system in order to function properly from the start. The duration of the warm up depends on the runner. For beginners, there is no real need for a warm up, you have the first few miles to get loose. For runners who are looking to set a new PR or run at a faster pace than their normal training pace, it is recommended that you get in 5-10 minutes of easy running, gentle stretching followed by another 5 minutes, starting off slowly and ramping up to race pace for the last minute of the warm up.

Pacing Strategy:

The marathon can be broken up into three separate and distinct phases: Miles 1-3, Miles 4-20 and Miles 21-26.2 (see table below).  Lets go through this as if we are aiming at running a 3:30 marathon. In order to run a 3:30 marathon, we need to average  8:01 miles.

For the first phase (miles 1-3), we are aiming at 8:14 miles and our goal is to work into a nice and steady rhythm, making sure that we are getting loose while we go. The slightly slower pace (+13 seconds per mile) is going to allow us to work into a nice and steady rhythm.

Once we’ve completed the first three miles, we enter into phase two (miles 4-20), the bulk of the marathon.  For this segment, we want to drop the pace down a little bit (now running 7:52 miles, -9 seconds per mile). This is the portion of the marathon that we are going to be able to get the most out of our training and bodies. The one thing to keep in mind, you will hit a rough spot during the race, expect this. It will probably come between miles 13-20 of the run, but it will happen. Just get through it. Think about all your hard training that you put in. Push through this rough patch by relaxing and staying and enjoying whatever the day gives you. You need to mentally focus on this stretch- stay hydrated, get some fuel into your body and take it one aid station at a time. Keep the pace steady!

At mile 21, we enter into phase 3- it’s time to up the ante. If you have been patient and disciplined, then it’s time to see what you have. Let the heart rate go and see what effort your body will allow you to keep during the last 6.2 miles. I would ignore the HRM at this point as your only goal is to get to the finish line as quickly as possible. If you have maintained your discipline you will be able to make up a lot of ground and pass many people who have gone out too fast and have blown to shreds. This is where you prove your mettle. Focus – this is it. The last few miles are all about guts, no matter what level you are racing at!

Walk Breaks:

Lets get to the point from the start- if you are trying to run a 3:30 or less, run the entire marathon if you want. If you are going to be over 3:30, you are doing yourself a HUGE favor by walking the aid stations. The majority of marathoners would be surprised to find out that a LOT of sub-3 hour marathoners will walk the aid stations too. Walk breaks will help accomplish a few different things, most importantly, it allows nutrition (water, Gatorade, gels, etc…) to actually get in your mouth and into your system instead of all over your shirt or singlet. If you are not able to fuel  yourself as you go, chances are,  you will blow up.  There are two more major benefits of walking the aid stations: 1) it simply gives you a chance to slow down and get yourself under control. This will lower your heart rate a little bit and simply give you a calm minute or two. 2) It is giving your running muscles (prime movers) a chance to recover and fight off the accumulation of fatigue.

Nutrition:

Nutrition is defined as anything that is provides calories (energy/fuel) and/or fluids. During a marathon, runners need to take on fluids and calories to replace the fluids that are being lost via sweat and the calories (glucose/glycogen) that is being used as fuel. I would recommend drinking a cup of water and a  cup of Gatorade at each aid station whether  you feel like you need it or not. If you feel that you need more, drink more. The thing to keep in mind, water is good, but so it Gatorade, which provides electrolytes and calories. If you are a runner who likes taking gels (Power Gel, Gu, etc…), I would recommend taking one every 40-45 minutes, any more than that, you are risking gastrointestinal (stomach) issues.

Do not stress about things you cannot control. Just control the things you can: pace, effort, nutrition. You have done all the work; race day is time to enjoy your fitness and celebrate your health. Do the best (your best) that you can in every given moment and that is all you can ask of yourself. “Only those who risk going too far can possibly find out how far one can go.” – T.S. Eliot

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

The Iron Guarantee program is designed for triathletes who are competing in an Ironman distance race in 2009. Any athlete who enrolls in the Iron Guarantee program is guaranteed to set a new person record in their A-Race for 2009 or they will get their money back.*

If you are interested in serious coaching for your next Ironman, this program is for you. You will be given unprecedented access to the tools the professionals use! You will receive high end coaching that includes a scientifically tested and race proven training plan, expertly calculated training and racing zones and intensities and most importantly, a coach who will hold you accountable for you workouts and provide you with expert feedback. If you want to train like and be coached like a professional- this program is for you!

Iron Guarantee coaching prices are based on the amount of coaching purchased. A minimum of 24 weeks of coaching is required for the guarantee.

Iron Guarantee coaching consists of the following:

1.   Personalized coaching designed specifically for each athlete based on an in-depth interview to insure the
   

     training fits into your life, not your  life fitting into the training schedule

1.   FREE training camps in Phoenix, AZ and Boulder, CO 
   

1.   TrainingPeaks.com account that will be used as the coaching interface between you and your coach,
   

     including detailed descriptions of your prescribed workouts

1.   Unlimited training plan updates initiated by the athlete for unforeseen events
   

1.   Unlimited email contact with your coach
   

1.   Weekly training log feedback from your coach
   

1.   Weekly phone contact initiated by the athlete
   

1.   Weekly power file and GPS file analysis (key workouts)
   

1.   Proper heart rate and power zones for training and racing
   

1.   Taper and race day plan with correct racing intensities
   

1.   Complete race day nutritional plan
   

1.   Post race recovery plan
   

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or contact Coach Ryan.

The information contained in this newsletter is the opinion of Ryan Riell and Break Through Multisport on endurance training, racing, and nutrition. These points are suggestions on how to train and not recommendations for athletes. Any article on the Break Through Multisport website may be reprinted into a paper or online newsletter for your NON-PROFIT club or organization, so long as Ryan Riell and www.BreakThroughMultisport.com are credited.  If you do reprint or link to any Break Through Multisport material, please send a courtesy email to Ryan@BreakThroughMultisport.com. For medical advice, and before starting a strenuous training program, consult with a physician.