Monday, February 1, 2016

Marilyn Chychota

Race Planning

Races fill up fast these days. It's likely you are looking at planning out your 2016 race calendar or have finished it up already. When athletes come to me to go over planning their race calendars these are some things I consider:

Your Real Off Season

It's the off season. What does this mean, exactly? It's different for every athlete. With so much access to everyone on social media it's easy to get confused about what you should be doing.

The System

After watching thousands of triathlons and literally hundreds of ironmans over the years from every different perspective there is one thing that has always stood out to me -- from the professional ranks right down to the very last finisher on every different type of course you can imagine.

The Secret to Getting to Worlds

Over the years I’ve had many athletes qualify for World Championships of all distances -- Kona, 70.3, Duathlon, Xterra and ITU - from every age group, up to professional.

Walk Before You Run

A lot of good coaches recommend sending their athletes out for some long walks. If you are coming back from injury, illness or are very early in your run base development it’s a good idea to include very long and maybe even weighted walks in your programs.

This Too Shall Pass

If you are going to play hard, at some point you are going to acquire an injury.

Descending Presentation from EC Tucson 2015

Coach Marilyn presents advice on descending and bike handling.

Talks like these are a premium feature of EC's annual training camps.

Managing Coach/Athlete Disagreement

I sometimes hear talk of athletes having a hard time with their coaches. They say things like their coaches don’t listen to them, or are scheduling training that doesn’t fit in their schedules or they’re setting workouts that don’t address their training and racing goals. When it comes to athlete/coach disagreements, I know I don’t have all the answers, but I do understand my approach to the balance between a healthy dialogue and too much conflict.

Hamstring Flexibility: Inch Worm

Coach Marilyn Chychota demonstrates the inch worm, an exercise to improve hamstring flexibility.

Learn more about Marilyn's recommendations for breakthrough strength training for endurance athletes.

Shoulder Flexibility: Shoulder Reach Mobility

Coach Marilyn Chychota demonstrates an exercise to improve shoulder reach mobility.

Learn more about Marilyn's recommendations for breakthrough strength training for endurance athletes.

Shoulder Flexibility: Lying Rotator Cuff Stretch

Coach Marilyn Chychota demonstrates a stretch to open up your chest and rotator cuffs to benefit your swimming.

Learn more about Marilyn's recommendations for breakthrough strength training for endurance athletes.

Core Exercises: V-Up, Superman, Bird Dog

Three core exercises demonstrated by Coach Marilyn Chychota: the V-up, superman and bird dog.

Learn more about Marilyn's recommendations for breakthrough strength training for endurance athletes.

Step Ups and Box Jumps

Step up and box jump technique with Coach Marilyn Chychota

Learn more about Marilyn's recommendations for breakthrough strength training for endurance athletes.

Hamstring Bridges

Learn hamstring bridge technique from Coach Marilyn Chychota:

Learn more about Marilyn's recommendations for breakthrough strength training for endurance athletes.

Straight Leg Deadlift Technique

Learn proper straight leg deadlift technique from Coach Marilyn Chychota.

Learn more about Marilyn's recommendations for breakthrough strength training for endurance athletes.

Deadlift Technique

Learn proper deadlift technique from Coach Marilyn Chychota.

Learn more about Marilyn's recommendations for breakthrough strength training for endurance athletes.

Squat Technique

Learn proper back squat technique from Coach Marilyn Chychota:

Learn more about Marilyn's recommendations for breakthrough strength training for endurance athletes.

Mobility, Strength and Power Training for Endurance Athletes

Interested in a winter strength training program? Coach Marilyn has designed a high level strength and conditioning program for triathletes and endurance athletes.

What We Learned from Kona this Year

While this year's Kona has already started to fade from most triathletes' memories, if you plan on racing there next year, it's important to start thinking about some of the challenges inherent in such a big event now.

The End of Your Season

At the end of the triathlon race season the two most common mistakes I see are athletes wanting to run a marathon or athletes taking way too long a break postseason.

Pacing

Pacing is one of the most talked about subjects when it comes to endurance sport. You get this wrong and no matter how well trained you are, your day can be blown apart.

When you are asking yourself to race for a long time, the concept of pacing means more than just how fast you're going; it means emotional control, fueling, dealing with discomfort and controlling your ability to focus.

Planning Your Race Year - Short Course to Long Course

There are several ways to plan out your year. There are so many races on the calendar now the opportunities are endless and can be year round. While the wealth of race options is great, it can be more difficult to figure out how you want to plan your season.

Thoughts on Peaking Right

One aspect of the art of building a program is understanding how to have an athlete at his or her best come race day.

As a coach, you need to have a clear understanding of how the year breaks up and the type of athlete you're working with. As an athlete, you need to be aware of your natural strengths and weaknesses.

Focus and Refocus

When we head into a race we assume that with the amount of preparation we've put in things have to go exactly as we want them to: perfect. The reality is something usually comes up that we either have not planned for or is not ideal.

Our Favorite Workouts: Ironman-Specific Running

During their ironman training most athletes include long runs and short fast runs. Some athletes have time to add in a bit of hill work too. Something that’s missing from a lot of programs is the medium-long run that includes ironman-specific pace work.

Achilles Injury Prevention

Coach Marilyn Chychota's tips for setting up your bike to prevent Achilles issues.

Achilles Rehab

Coach Marilyn Chychota's rehab protocol for addressing Achilles tendon issues

Strength Podcast

Coach Marilyn Chychota and John Shilt, PA-C, discuss a new approach to strength training for endurance athletes.

Hip Opening Stretch for Running

With all the time most triathletes spend on their bikes, the hip area is frequently very tight. Combine that with a common office desk job, and odds are inflexibility may limit your ability to run well. This stretch progression from Coach Marilyn Chychota can help open up your hip to set you up for strong running form.

Race Specific Training Sessions with IMTalk

Many athletes aren't sure what type of focused training they should be doing to prepare for their big races. I recently sat down with Jon and Bevan from IMTalk to discuss race specific sessions before your first race of the year.