Monday, February 1, 2016

EC Team Writer

Return of the Big Steel Challenge

Our annual Big Steel Challenge kicks off on November 30 and will run for five weeks through the first weekend of January.

Now in it's sixth iteration, the challenge is straightforward: track the amount of weight you lift for one month.

Good Luck to the EC Team at Kona

Good luck to the Endurance Corner squad racing Kona this weekend!

Justin Daerr (MPro)

Declan Doyle (M40-44)

Gail Hughes (F60-64)

Jenny Lorenz (F50-54)

Owen Martin (M40-44)

Martin Muldoon (M40-44)

Michael Perry (M30-34)

Dennis Woodside (M45-49)

Ray Picard (M30-34)

Talking Open Water Swimming

Marilyn spoke with coach Bryan Mineo about all things open water swimming.

Listen to the interview

Build and Descend with Purpose

I have been very fortunate over the years to share the lane (or at least share the pool) with some incredibly strong swimmers and triathletes. One thing I found very interesting when I first started swimming alongside these athletes was the huge range they had in their swim pacing. A great way to work on developing your own range is to incorporate "build" and "descend" sets into your training.

Becoming a Swimmer, Not Just a Triathlete

When I started swimming at 29 years old, I did not have the years of experience and feel in the water of many lifetime swimmers. At the same time, I learned quite a few successful swimmers and triathletes, including many elites, were also “adult” swimmers. So how do you develop speed and efficiency in the water as someone who began swimming later in life?

EC Boulder Waiver

Endurance Corner, LLC


Endurance Corner LLC (the “Company”) and the person below (the “Athlete”; together the “Parties”) confirm their agreement to the terms contained in this waiver and release from liability agreement (the “Agreement”).

In consideration for joining the Endurance Corner multi-sport club for the purposes of improving my fitness, the Athlete hereby attests that:

  1. a licensed medical doctor has given me clearance to undertake extremely strenuous physical activity, including maximal effort training and athletic competition;
  2. I understand the risks inherent in triathlon training, including (but not limited to) cycling on roads open to traffic, trail running and high volume endurance training;
  3. my statements in the attached Medical History Questionnaire are accurate;
  4. I have disclosed all material facts as they pertain to my undertaking athletic training and competition;
  5. I fully understand the risk inherent in undertaking a fitness program and accept for myself, my heirs, and my personal representatives full responsibility for personal bodily injury, death, or property losses that may occur as a result of my being a part of this program or engaging in training sessions.

In exchange for the provision of goods and services at the EC Boulder camp, the Athlete agrees to pay the Company $1095.00 (plus an applicable processing fees) within two weeks of online registration (by mail or credit card).

If the Athlete notifies the Company prior to June 1, 2015 that the Athlete wishes to terminate this agreement then the Company shall refund all funds received from the Athlete less $100 and any applicable credit card fees to cover administrative expenses.

The Athlete confirms his/her agreement that subsequent to June 1, 2015, all refunds are made at the sole discretion of the Company. .

Brake Pad Maintenance

EC team member TR Maloney walks us through brake pad maintenance.

Join Us in Tucson

Join us in Tucson this February! Cyclists welcome -- all swim/run sessions are optional.

REGISTER HERE or learn more.

Triathlon Coaching Clinic in Boulder

December 6 and 7, 2014 (one and a half days, ending at noon on the 7th)

Camp cost: $159.00.

Leadman 250

Our course profile for the Leadman Tri Epic 250 in Bend, Oregon, provided by Nick Mathers.

Justin Daerr Ironman Boulder Interview with IMTalk

EC's own Justin Daerr was interviewed about his recent Ironman Boulder win by John and Bevan at IMTalk.

Check out the latest podcast for the interview.

Training and Racing at Altitude

In our latest podcast, Alan Couzens, Gordo Byrn and Justin Daerr discuss training and racing at altitude.

Season Benchmarking

We recently hosted a small webinar for EC coaches featuring Coach Alan Couzens that covered season benchmarking. A podcast of the presentation with corresponding powerpoint slides is now available for free.

Shift Work and Training

In addition to my role as Endurance Corner’s content editor and site manager, my “regular” job is as a Registered Nurse on a busy transplant unit at a hospital in south Texas.

For anyone out there trying to balance endurance sport with long, stressful days and a potentially inconsistent schedule, I want to assure you that it can be done. Here is what I have learned.

Ideal Triathlon Bike Position

Coach Gordo Byrn's mini clinic on ideal bike position and TT tips for long course triathlon

"The Best of Endurance Corner" - Now Available!

Endurance Corner has been a leading resource for long course triathlon training and racing advice. In our first “Best of” book, we’ve pulled together advice from our team of experts to help guide you to iron-distance success, focusing on five key content areas:

  • Setting up a successful season
  • Executing your race plan
  • Using training camps to slingshot you past your competition
  • Creating a healthy lifestyle
  • Developing mental strength

The Frequent Flyer's Training Dilemma

by Nick Mathers

I spent two years traveling between my job in New York City and my home in West Texas -- flying one way or the other about every five days. Those trips required at least one connecting flight and my East Coast legs were into or out some of the worst U.S. airports for flight delays. Work required many late night flights with even later night arrivals. During my big travel years, I PRed across all triathlon distance but I also experienced an overuse knee injury that left me unable to run for three months and a shoulder injury that limited my swimming.

While healing those injuries, my physical therapist and I came to the conclusion that they were related to my frequent travel, weakness and tightness in key areas and overuse from trying to “hit it” when I had the time to train. If you find yourself traveling quite a bit, here are some of the things I learned from trial and error to help you get those PRs but keep yourself off the injured list.

In the first few months of managing travel, my training was consistent... consistently sporadic. It took me a while to find a groove and even longer to figure out the most appropriate training that would keep me healthy and allow me to race well.

In my initial zeal to make up for lost training due to travel time, I essentially stripped out all easy and steady from my workouts. Not surprisingly, I broke myself -- first screwing up my knee to the point that I couldn’t run or ride, then overdoing the swimming. In the long run, those injuries led to a regular flexibility, stability and core strengthening routine, but it took a painful convalescence and a blow to the ego to get there.

Different Perspectives: What Worked / Didn't Work This Year

To wrap up the year, we asked some of the EC writing team to share some of the things that worked for them this season and the things that they'll be passing on in the future.

In Our Corner: Jeff Shilt

Jeff Shilt, M.D. -- or Dr. J as he’s known on Endurance Corner -- has been part of the EC network since the beginning. Jeff took some time to chat with us about his approach to endurance sport as an athlete, physician and coach.

A Look at Louisville

The EC coaching team had a great day at Ironman Louisville this year, with a second win on the course for Chris McDonald, a third place finish for Justin Daerr and a brilliant return to iron-distance racing by Marilyn McDonald.

Chris, Justin and Marilyn sat down to share their perspectives on the day and their training leading into the event.

Click here to listen to their conversation.

How to Qualify

We've pulled together our key themes from across the site to help you qualify for Kona.

These article focus specifically on advice for the athlete that wants to qualify for the big show: workload, athletic background, and some of our favorite training sessions. We'll also cover the necessary life skills required to pull it all together.

We've arranged the content into four chapters below and organized the articles in each chapter in the order we recommend you read them, although, feel free to jump around as you see fit.

In Our Corner: Paul Linck

Paul Linck has been tearing up the field in the 45-49 age group, winning his AG with a stellar 9:36 at this year’s Ironman Coeur d’Alene, a second in last weekend’s Ironman Louisville, and multiple AG podiums in half ironman events around the country. We caught up with Paul to talk about his development in the sport from beginner four years ago to one of the top AG racers in the country.

Different Perspectives: Time Wasters and How to Avoid Them

Most people have something that takes up a lot of time but doesn't provide much benefit to their lives.

To wrap up Time Management month on Endurance Corner we asked some of the EC team to share their thoughts on "unproductive" time sucks and what they do to minimize time wasted.

Training, Time and Unemployment

There is a flip side to training full time. You have a lot of free time and you have to deal with it.

While I started training full time after I lost my job, it took a while for me to do it successfully -- during the first six months I recorded some of the most lackluster training of my life. I hated myself and the world around me, and I hated the budget.

The biggest hurdle for me was finding time to train -- I was always thinking of something to do which might help me get a job. Every minute I spent training I felt I was wasting my life; messing around when I should have been doing something important. I felt I didn't deserve leisure time. I needed to be productive.

"Winter" Training in Summer

If you're living in one of the "15 states too hot for humans" (according to a recent CNN article), you may be struggling with trying to train while simultaneously trying not to have your internal organs fail.

That gets even harder if you're trying to build yourself up for an A race taking place during or just after the summer. If that's the case, this year is probably too late to make a change, but you may want to consider swapping your season goals in 2012.

And by "swapping goals," I mean move your "winter" training to the summer.