2011 Multisport World Conference And Expo
I attended Multisport World yesterday. Here are my take-aways, unfortunately a couple of the presenters didn't give handouts, so these are from my notes.
Lose Weight and Build Energy
-Eat More Beans.
-She's at Positively Chiropractic (the link is in Dr. Coutinho's writeup) but she mentioned this site Lose It and Training Peaks as two sites that can help count calories.
Run and bike Injuries: How to treat and train through them
-Dr. Coutinho is the energizer bunny and she does ART which fixed my ITB problem during RAAM 2007
-Daily Stretch and Foam Roller for self myofascial release
-If injured ice for 10 min 4xdaily
-Stretch after workout (stretching weakens muscles 20%)
-Foot should land under pelvis when running
-Positively Chiropractic
Open Water Swimming with Mei Mei
-Get an extra pair of goggles, because your well used training goggles may break. Also a silvered (like sunglasses) pair will help cut glare if sun is shining at you.
-Spend some time in the box. Mei Mei advocates spending the few minutes before the gun goes off to focus inward and block out the noise from the crowd. During Swim stay in the box don't let other swimmers distract you.
-Start slowly. first 100 meters is a warm-up.
-Breathing every stroke is ok.
-site every 2 or 4 strokes, but focus on one buoy at a time.
-Coaching Open Water
Natural Running Form with Dr. Mark Cucuzella
-traditional running shoes are all wrong.
-25% of his running is barefoot.
-Jump rope landing on toes then try landing on the heels. The body wasn't meant to do that. When you jump rope you're landing the same way you should be landing during a run.
-during run you should have perfect posture and your feet should land under pelvis.
-the most efficient running cadence is 180 steps per minute and is about what you are doing when you jump rope. He used a metronome to illustrate. might be useful to pick one up.
-Hop with a 10 lb bar overhead. If you stay in the same place you're balanced.
-Two River Treads
The New Science of Triathlon: How you can benefit from the latest endurance testing and training
-Unfortunately, I missed most of the good stuff here. He started with the history of triathlon and muscle fiber types and I needed to step out for a bio break. When I came back in he was saying, "...so there you see why traditional tests fail to capture the correct Lactate threshold..." It sounded like he was faulting Lactate Threshold tests because they use an arbitrary limit to determine threshold (4 mmol when you reach it that's your threshold, but he said some people tolerate only 3 and some as high as 5). I don't know if this applies to VO2Max tests because that does a better job at measuring the switch from Aerobic to Anaerobic energy systems.
-Sport Fit Lab They have a very busy website. They are located around the corner from me in Herndon.
Mental Toughness 101: Tips and Techniques for gaining the mental edge
-First off, I have to say I had an a-ha moment about a week ago during a run. The run was 5.8 miles. I'm 39 years old and I'm pretty sure the longest I have ever run in those 39 years is around 3 miles maybe 3.5 miles. So, I was a bit worried about running 5.8. During the first half of the run, my mind kept thinking about the shortcuts back home. The chatter in my head was pretty negative and I knew I was going to be out there for an hour or more, but then came the A-HA moment. Even though I had never done that distance before on foot, I had ridden really long rides. Those rides taught me that when you are comfortable riding centuries as long as you keep eating and drinking, you can do a double century. That silenced the negative chatter. You may have had to be there in my head for that to make any sense. I hope I don't start doing 50 mile runs, but I do see how Dean Karnazes can do what he does.
-This seminar was pretty much what you would expect it to be:
a) Commitment
1) Set goals
2) Determine your motivation
3) Have a plan, identify your mental challenges to following that plan and create a plan to address those. As I've gotten older, I tend to not like riding in the rain and it is a mental limiter - If I were training for something like RAAM where I really needed to ride in the rain, I'd switch my focus and I could love to ride in the rain. I know you may be thinking that I sound like an addict "I can start anytime I want to...I just don't want to..." but I've found it's pretty easy for me when it comes to riding.
b) Awareness
1) Accept yourself
2) Keep a record, review it at the end of the season to see what held you back
3)Set goals for the current season.
4) Generate self talk, imagery, and attention/focus When I was racing in France, I knew the competition was going to be fierce. So I spent several days before the race visualizing myself going through the course and being very fast. I made it feel as real as possible. Same thing in Canada.
5)Mindful Training and racing, record post workout/race data (chatter, images, and focus) so you can evaluate it later on. It's about learning not judging.
c) Focus.
1)Whats in your control? (your preparation, Attitude, effort)
2) What distracts you?
3) learn to change your focus on command...Camera Lens...her point is that your focus should be pulled in laser tight at the start or descents but you can "zoom out" (zone out) on the flats, going uphill, etc. I think we all do that to a certain extent already.
- MindMuscle
Karen Smyers gave a presentation. She won Hawaii Ironman in 1995 beating Paula Newby Fraser and within the next 4 years severely injured her hamstring while installing a storm window, gave birth to a baby girl, got hit by an 18 wheeler, was diagnosed with and treated for cancer and was then able to return to triathlon and compete against the best in the world. That's a lot to be thrown at you in a 4 year period.
In the Expo:
I found a company that gives Total Immersion lessons in DC On Point Fitness
Local Triathlons SBR
Stopped in to see Mark at Bonzai
Got to speak with one of the local Tri groups RATS
Link