Personal attention for the goal-oriented athlete
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ITU Age Group World Championships – A Coaches Perspective

ITU Age Group World Championships – A Coaches Perspective In fall of 2008, during an elite mentorship program at the Olympic Training Center in Colorado Springs I was told that I was awarded the opportunity to act as the inaugural coach of Team USA for the 2009 ITU World Age Group Championships in Gold Coast Australia. This position was offered to the coach that produced the most athletes at the 2008 USAT Age Group Championships in Portland, Oregon. I strongly urge the athletes that I coach to qualify for, and attend USAT Age Group Nationals every year because I see the event as the quintessential race for athletes to be able to determine their standing amongst their peers. As a 30 year endurance athlete, a former member of Team USA and a Level II USAT certified coach, I felt that I had a wealth of information to provide to national team athletes during what would be their most important race of the year. However, the jump from coaching my own athletes, to coaching an entire Team USA left me wondering how I could best serve the entire team. Being the inaugural year that Team USA was provided a coach there were no guidelines as to the duties that needed to be performed. From the moment I stepped off the plane in Brisbane, I was busy. Before checking into the hotel, I was greeted immediately by Jeff Dyrek, the USAT National Event Director, after which we drove the bike course and surveyed the transition areas. Gold Coast is a gorgeous area of Australia with gold sand beaches, and the race venue was quite picturesque. Coming from Colorado I had a high appreciation for the picturesque harbor, with many canals and boats, punctuated by beautiful houses and tall skyscrapers. Upon arriving back to the hotel I met with the Team USA staff, mechanics, and doctors. We had a thorough meeting to discuss responsibilities. From that point on the ball was rolling. Then began four days of whirlwind activity with lots of Team USA athlete interaction. I lead a run to the transition area from the team hotel to allow the 55 or so athletes that showed up to release nervous energy and observe the mechanics of transition. After that I jumped on a bus and gave two one-hour bike course bus tours where I pointed out the technical aspects of the course. That evening was jam packed with team photos, the Parade of Nations and the Opening Ceremony. The next day I lead a ride of the bike course for Team USA and was shocked to see a parking lot full of athletes ready learn about the turns and chicanes of the course. I then attended the Team USA Olympic distance meeting, attended bike check in with the athletes, and answered many last minute questions. Saturday morning was the Olympic distance Age Group World Championships, a race that five of my personal athletes were competing in. I greeted Team USA athletes as they entered transition, answered questions and helped with their last minute needs. I positioned myself strategically as people exited the water to watch both the swim exit and the bike/run. I provided encouragement at a key section of the race. I was very enthusiastic as Team USA performed with good spirit, sportsmanship, and form. I received many thanks from racers as they were racing. After the Olympic race, I rode back to the host hotel for the team USA sprint meeting where I spoke about the course logistics. Walking out of the meeting I was greeted by many Team USA members anxious to hash out their Olympic distance race experience and to thank me for my guidance. I was glad to hear that my services had a positive impact on people. Sunday I woke up early and did a repeat of Saturday, with one added bonus. I handed out flags to TEAM USA sprint athletes as they ran down the finishing chute. The evening was full with the team *censormode*tail party and finally the closing ceremonies, which included the notorious t-shirt swap with other nations. Upon reflection, I found that Team USA athletes were most concerned about the technical aspects of the course, and how to race the various sections of the course. Another common theme was the need to reassure and talk through the emotional needs that athletes had surrounding racing in a foreign country in a high caliber event. The athletes on the national team had many different questions, different behaviors, different requirements, all of which challenged me to think differently. I also have a much greater respect and understanding for what has to be performed behind the scenes in order to make an event like this come off with eloquence. Tim, Jeff, Skip and Amanda from USAT worked tirelessly for the national team, and I have a new appreciation for their dedication, and professionalism. I was much more tired after four days of coaching, than I was as a member of TEAM USA. In closing, being the official coach for Team USA was both a rewarding and a learning experience for me. I hope to have the opportunity to hold this position in the future. The ITU World Championships, and racing abroad is such a unique experience where athletes all around the United States come together to race as a nation, quite the unique event. Steve Pye Practical Coaching, Level II USAT Coach

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Adding Specificity to your workouts

As the triathlon season wraps up many athletes are setting goals for next season. Once you set a goal, and you have months to work towards that goal, laying out the steps in between can be daunting. One way of ensuring that you will make progress towards future goals is by adding specificity into your planned workouts.

 
Specificity; the quality or condition of being specific. Specificity involves adding a focus to the details of your planned workout rather than simply completing the numbers prescribed. The specificity should relate to your weaknesses, should take into account where you are in the race season and how experienced you are of an athlete. The specificity should allow you to gain skills that help you alleviate your weaknesses, starting with your largest weaknesses first, and then should narrow down as experience is gained.
 
For example, a beginning athlete may do 12x400’s on the track with the specificity of completing the workout consistently and evenly, a goal that would be appropriate for a newer athlete with a pacing weakness. A more experienced athlete may complete the same workout but will focus on dropping their left shoulder, or increasing leg lift, working towards a finer tuned goal of gaining run efficiency so they have a stronger kick at the end of a race. 
 
Adding a specific goal into your workout also keeps your workout fresh, and focused. For example a typical workout may be 15X100 in the pool. Adding specificity into that workout for an experienced athlete may incorporate off the pool deck starts for each of those 100’s. This would keep the workout fresh for the athlete, while allowing them to fine tune their race starts, a skill that will allow them to start races calm and with less stress.
 
Adding specificity requires you to:
-       quantify your end goal
-       break that goal into specific weaknesses
-       prioritize your weaknesses
-       identify how to correct each area of weakness
-       implement skills, drills, etc within your workouts
 
It can be a challenge for athletes to identify their own weaknesses and break them down into manageable steps, but not impossible. This is where using a coach to gain valuable third person perspective can be extremely useful. A coach can determine which weaknesses need immediate attention, which one can wait, and can help to administer specificity into your workouts.
 
 

Steve Pye

 

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Negative Splitting a Race, Published in Competitor September 2009, page 35

 

Negative Splitting a Race: A case of the Tortoise and Hare
 
With half-marathon and marathon season looming, and hours of training under your belt, you may wish to think about how you plan to execute your race.  The race strategy you choose will dictate not only your time, but also how quickly you recover, and whether you can use your race as a building block for future races.
 
Consider two equally matched runners, Harry and Tommy.
 
Harry is easily hyped up by start line nerves and takes off faster than his planned pace, approaching anaerobic levels through the first few miles. He feels that going out a little fast will put “time in the bank”, and that if he goes out too slow he will never be able to make it up. He settles into his goal pace through the mid part of the race. In the final miles Harry is in survival mode, running slower than race pace and feeling the effects of his fast start. He crosses the line exhausted, hits up the food tent and calls it a day.
 
Tommy remains calm on the start line, unaffected by the nervous energy of other runners. He starts with athletes slower than himself and builds into his goal pace over several miles, allowing his breathing to fall down into his stomach. He runs the middle miles at goal pace and as the race draws to a close he builds his speed, using the confidence he has in his abilities and the adrenaline rush he feels from passing other runners. Tommy finishes strong, negative splitting his race and quickly transitions into a two-mile easy cool down jog.
The race strategy that you follow will dictate how quickly you recover and provide  building blocks for future races
-       Negative splitting your race, and completing a thorough cool down will allow you to resume normal training
-       Finishing in survival mode will leave you drained for several days
-       Negative splitting provides a better platform for decreasing your goal pace in future races
-       Going out quickly in the beginning of a race in order to bank time will likely force you to take out double the dividends on the back end of the race.
 
Regardless of your fitness level, any runner can negative split a race. Here is an exercise you can complete to practice negative splitting:
 
Run 10 miles fast and record average per mile pace. For example if your time was 1:20 this averages to 8 minutes per mile pace.
Repeat the same 10 mile run the following weekend and execute it in the following manner.
-       For miles 1-2 run 8:20 pace
-       For miles 2-4 run 8:10 pace
-       For miles 4-6 run 8:00 pace
-       For miles 6-8 run 7:45 pace
-       For miles 8-10 run 7:35 pace
 
This may take a little practice, but learning this skill will take your running to a new level. Coupled with proper warm up, nutrition, and cool down will make your fall half-marathon or marathon a success.
 

Steve Pye

 

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