1. Be mentally prepared for the intensity. A track workout is supposed to be intense. You are
trying to raise your anaerobic threshold which is physically uncomfortable, there is no place to
hide out there and you are on the clock, it can feel intimidating so mentally bringing your game
face is important.

2. Make sure it fits into your training plan. Is track going to be your high intensity run workout
this week? If so make sure you back off a little on other run workouts. Those fast twitch muscle
fibers need to be really stimulated to fire but they also take 7-10 days to recover, so this type of
intensity should only be done once a week at most.

3. Make sure you are warmed up – an easy mile warm up and some light stretching / hip
loosening is the absolute minimum – the older you are and the less regular you are at track the
more important it is to warm up – and No the Drills are not a warm up!

4. Focus mentally on the drills. When done with a focus on form and technique they are very
effective at improving running form, however if you are engaged in casual conversation and
relaxed, they are far less effective. Try to really focus on the drills – they help improve your
proprioception(your ability to know where your body is in space). A word of caution on the
drills, be aware that for some people, just doing the drills, stretching and a couple of easy laps
might be all the body can tolerate at the first few sessions of the season – the drills are very
hard on calves and other tendons and ligaments.

5. Pace Changes; trying to figure out how fast to run each 400, 800 or mile from week to week
can be very difficult. Reasons your pace will increase from week to week include recovery
from injury, increases in fitness and stamina, improvements in form and technique. However
day to day fatigue, illness, allergies, and the quality of last nights sleep as well as a myriad
of nutritional and physiological factors can impact how fast you can run and how much you
can push yourself. So, make sure you are actively focused on your body while you run, not
just technique, body lean, arm position, core engagement and foot strike, but pain issues,
imbalances, and tightness in any muscle groups – and if in doubt back off immediately -
remember high intensity running has high injury potential.

6. Knowing your pace. Becoming familiar with a pace calculator can really help find that zone at
track. Check out the McMillan running calculator to figure out the pace you should be running
each week based on your current run times. Make sure you let your coaches know your training
zones.

7. Communicate; talk to your teammates; What pace are they running at? How often do they
come to track? You might be tempted to try and run at the same pace as a fellow athlete as
your current mile times are equivalent – but if this is your first track workout of the season and
their 10th its probably smarter to be a little more conservative. Keep the communication going
between yourself and your coach let them know how you are feeling, its much easier to modify
the workout if they know whats going on with you.

8. Last but not least. Show up! Bring it, and have a great attitude!

See you out there!

Coach John

Race season is approaching fast! It is time to step up the intensity of
the training a bit, as well as get sharp in all three disciplines of swim,
bike and run! TRANSITIONS are also a KEY component of any race, many races
are Won, or Lost by wasting precious time in transition. You can save
yourself a lot of time by following a few of the Transition Tips below…

1) Transition Set up -

***I like a clean transition area. I only have what I will need for the
race. You don’t need a bunch of stuff you will not use for the race. Put
it away if you are not using it in the race. No water buckets, no big
beach towels, etc.

***I set up my transition area with my bike shoes on the bike and I slip
into them after running barefoot to the “Mount Line”. This takes practice
(one thing anyone can practice at our weekly KP Brick Workout on
Tuesday’s). As I mount the bike, I place my foot on top of the left shoe
and mount, then place the other foot on top of the other shoe. Then I get
up to speed and slip each foot into the shoe while riding down the road.
This is the quickest way to exit transition and you won’t have to run in
your bike shoes. (Many pro’s will use a rubber-band to hold the bike shoe
up, so it doesn’t flop all around as you run the bike out. The rubber-band
is hooked on the back of the bike frame and around the front of the shoe).

***If you are not ready to put your bike shoes on the bike, then have them
open and ready to slip in. You will have to decide if you want to wear
socks, or not. I don’t wear socks for any races that are Olympic
Distance, or under. I will put on socks for races that are 1/2 Iron, or
above. I put vasoline around the inside of my bike and run shoes when I
don’t wear socks. This helps prevent blisters. I also use a Green Spenco
shoe insert (flat, no arch), that lines the bottom of my running/racing
shoes. I put it directly over the shoe insert that is in the shoe. This
also helps prevent blisters.

***Place your helmet on your bike (on aero bars if you have them on). If
you can’t get it to stay on the bike, then put it by your shoes, or where
you can get to it quickly. I put my sunglasses in the helmet and put them
on first, then the helmet. Be sure and snap the helmet on, before removing
your bike.

***If it is a wetsuit swim, you should wear the bike/run top under the
wetsuit. It is much quicker than trying to put on a shirt on wet skin!
Most tri gear is meant to swim in, so just wear it under the wetsuit. If
it is a Non-wetsuit swim, as in Hawaii, then you can either swim in a
legal, “speedsuit” over your other race top/bottom, or wear a one piece
tri-suit. Other options are to “skin” it and then deal with putting on a
top with wet skin. (This is the last option, as it is NOT easy to pull on
a top when you are wet. Just try it).

***Have your run shoes out and ready. If you plan on wearing socks, then
have them ready as well. I put vasoline all around the inside of my run
shoes. I also have “lace locks”, or some other quick laces, so I don’t
have to tie my shoes. It is much quicker with lace locks. (Another easy
thing to practice at our weekly KP Brick Workout). I also have a hat
ready, as I like to wear a hat on the run. I sweat a lot, so it helps with
sweat getting in my eyes. A hat is also great in hot weather, like Hawaii,
as you can put ice cubes in the hat to keep your head cool. Visors are not
good for this.

***Have your nutrition ready to grab as you start the ride, or run. I
usually have a couple gels by my run shoes, as well as some extra salt
tablets, in case I need more, or should lose some on the bike. Depending
on the race distance, will determine how many gels/salt you will need.

***Fill all bottles before you go to the swim start. I like you to have at
least one bottle of just water and one of electrolyte drink. You can start
with your favorite drink, then take what they have on the course. Always
have one bottle of just water, as sweat/salt can get in your eyes and it
is nice to have water to wash them out. Your eyes can really burn from
sweat and water flushes it away.

***Put your sunscreen on before you swim. You shouldn’t have to put
sunscreen on in transition (unless you are doing an Ironman).

***I put a few gel packs in my rear Tri Top pockets before putting on my
wetsuit. They will stay in there for the swim, then you can get to them
while on the bike.

2) Transition 1 – T1 (Swim to Bike)

***As I am finishing the last 100 meters of the swim, I am going over my
quick transition in my head. First, I will RUN to my bike, not walk and as
I run to my bike, I am taking the top of my wetsuit off and have it to my
waste by the time I get to my bike. Once there, I will take the rest of
the wetsuit off, by stripping it as quickly as possible. I stand on one
part of the suit to get one leg out, then the other. This all takes just
seconds if you have a good wetsuit. I use the Aquaman wetsuit and it comes
off like butter.

***Once out of my wetsuit, I grab my sunglasses, put on and strap my
helmet and grab my bike and run out of transition. As I said before, I
have my shoes attached to the pedals. I get on my bike once past the mount
line and put on my shoes. If it is a longer race, I may also put some salt
tablets, or other nutrition in my pockets before grabbing my bike.

3) Transition 2 – T2 – (Bike to Run)

***As I am finishing the last few miles of the bike, I am preparing for
the run. I try and spin a little more, take a few sips of water and
stretch my back and maybe my calfs while still on the bike. I go through
the transition in my head and I prepare to get out of my shoes while on
the bike. This is another thing to practice before race day! (We practice
this just about every week at our KP Brick Workout on Tuesday’s). If you
don’t get out of your shoes while on the bike, then be ready to dismount
your bike before the dismount line. If you are out of your shoes, you will
run barefoot to your transition spot. If you have your shoes on, you will
hobble over to your transition spot and take your shoes off when you get
to your spot.

***Put your run shoes on quickly (put on socks if you need too), then grab
your race belt and hat and any gels/salt you may need for the run. I clip
my race belt as I run out of transition. Run number should face forward
for the run. You can either sit down, or stand up as you put your run
shoes on.

***Build into your run. Start out easy and build to a faster pace. I like
to take a gel as I run out of transition. Grab some water and get down to
business!! Have a great run and finish strong!!

Transitions are a key part of any triathlon! You can save a lot of time
by going fast through transitions! Practice makes perfect, so always
practice the quick transitions! Kain Performance members who are regulars
at our weekly KP Brick Workout on Tuesday nights are usually some of the
fastest out there! Test yourself and see if you can get faster in
transition this year! NO KAIN NO GAIN!!!!!

Happy Training!
Coach Kain
www.kainperformance.com

—————————————————————————-
About Your Coach: Pete Kain is the Head Coach of Kain Performance
Multi-Sport! He has been racing triathlons since 1984 and has learned a
lot about how to be fast in transition! Many of the tips presented here
are after 28 years of perfecting the art of transition. He regularly has
some of the fastest transition times in any race. As he says, “transitions
are Free Time! You spend so much time on your swim stroke, bike position
and run mechanics, then waste precious time in transition, it does not
make sense”. Go out and have a great race and be fast in transition!! Many
races are won, or lost by saving precious seconds in transition.
—————————————————————————-

The last race in Threshold Racing’s Pre-Season Burn Series was held on
Sunday, March 25th, 2012. Kain Performance Multi-Sport had 4 participants
racing in the Elite Wave that went off at 12:20pm Sunday. The race
consisted of a 400 yard pool SWIM, a 6 mile BIKE on the stationary
WATTBIKE, followed by a very fast 1.5 mile RUN!! The race is FAST from the
start, with no let-up until the finish!

Check out the Watt Bikes in action here: Pre-Burn Race – Watt Bike

Local Pro Brian Lavelle Won the Elite Race, with KPer’s Jackson Dovey in
2nd place overall, followed closely by Coach Kain at :02 seconds back and
Tim Reynolds another :30 seconds back in 4th place overall!! KPer Kevin
Chambers also raced Elite and had a blast, as he said, “getting my ass
kicked”!! It was a fast and furious race!

Results: Pre-Season Burn Series Race #3 – 3/25/12
http://threshold-racing.racemine.com/SearchResults

Check out how close it was…

1) Brian Lavelle – 27:32.7
2) Jackson Dovey (KP Team) – 28:40.7
3) Pete Kain (KP Team) – 28:42.7
4) Tim Reynolds (KP Team) – 29:11.6
5) Becky Lavelle – 1st Woman – 29:12.5
6) Chris Weiler – 29:14.0
7) Mark Pietrofesa – 29:20

18) Kevin Chambers (KP Team) – 33:20

The next race on the Threshold Racing Schedule is the Metro Triathlon on
Sunday, April 21st, 2012! Get signed up so we can WIN the Club Competition again this year!!!

Happy Training!!!
Coach Kain

Triathlon requires a lot of time! You spend a lot of time training for
three sports, lot’s of swimming, biking and running! You spend time
getting the best equipment available, getting the best massage and the
latest and greatest gadget that is proven to make you faster! You spend
lots of time and energy on all aspects of your training and racing, then
when you actually start to think about a race, or a competitive event, you
“freak out”!! You need to be prepared mentally for your event, or events.

I like to think of your “Mental Preparation” as the fourth discipline of
triathlon. You want to be prepared physically, but mentally as well. I
have seen many very gifted athletes come into the sport of triathlon, have
some good success, then flame out just as quickly. The reason for many of
these folks leaving the sport, is the fact that they are not prepared
mentally. They have a bad race, an injury, or have some bad luck, like a
flat tire and they just don’t handle it well. Things happen to everyone,
both positive and negative. You have to handle each
situation and at the end of the day, be positive and happy to be able to
come back and try again!

***Here are a few things I have learned over the years.

1) The Three D’s To Athletic Success are:

a) Dedication – pick your event and be DEDICATED to it!

b) Discipline – be good about your preparation. If the only time you have
to swim is 5:45am, then that is when you swim! You have to be DISCIPLINED!

c) Desire – It comes from within! I always say that without DESIRE, the
Dedication and Discipline don’t matter! You HAVE to have the DESIRE to go
out there and do all you can do to be your best and achieve your chosen
goal! You have to WANT to do it! No one can make you do it, you have to
WANT IT!

2) Once you have your goals set and are content with the three D’s to
Athletic Success, you have to get a plan, get a coach, get some friends
who have similar goals and get to work! Start your physical preparation,
but start your mental preparation too.

3) There are many ways to get mentally prepared. One is to be sure you are
ready for anything that may come your way on race day, or the day of your
chosen event. If you know it will be HOT on race day, then it is good to
train in the heat and get used to the way you feel. If the water is going
to be cold, then you should get used to swimming in cold water. If the
bike is hilly, or windy, then be prepared by riding in the wind and the
hills. Whatever the conditions, try and mimic them as best you can and you
will be better prepared physically and mentally.

4) Many people use yoga, or meditation as ways to de-stress and get
mentally prepared for an event, or for relaxation. One day a week is great
if you can swing it. Use this time to start to focus on your event and see
yourself having a great race!

5) If you are ready physically, then it is easier to get ready mentally. I
have benchmarks in training I use to see how I am doing physically. I have
these benchmarks in my swimming, cycling and running. When these
benchmarks are going good, then the mental preparation follows.

6) I like to VISUALIZE an event in my head before I actually do the event.
I will go through the entire event in my head, from waking up on race
morning, to what I will eat, to setting up transition, to what I will eat
while I warm up, to the actual race start. Then I will go through the
event, if its a triathlon, I go through the swim, T1, bike, T2, and run
and finish! I am very positive when doing this visualization! I have been
fortunate to win lot’s of races all around the world and I won them all
before I ever set foot on the race course! You have to be positive and you
have to see yourself doing it!! Start this visualization weeks, or even
months before your goal event.

7) Be POSITIVE!! Everyone has bad days, gets sick, deals with an injury,
or just is not mentally ready on a given day. It is hard to always be
ready to go, so take a day off when you are feeling stressed, or need a
break. If you are feeling both physically and mentally drained, then a
day, or two off will do you wonders.

When your event day comes, have a good attitude! If you have done your
physical preparation, then you should be ready to go! Do the visualization
before the event and see yourself having a great race!

9) If something happens that you were not counting on, like a flat tire,
or a horrible blister, just do your best to stay focused and do what you
can do to finish the race. Many times you will be surprised at how well
you can do just by keeping it going to the finish line! I have had many
races that I just didn’t feel great, or have something happen to throw a
wrench in my plans, only to keep going and finish on the podium, or at
least with a smile on my face! (Remember the time I could not find my run
shoes and had to borrow some from a volunteer! I finished 2nd overall in
that race and the shoes I borrowed were 2 sizes to small!)

10) Don’t ever lose the DESIRE!! That is what keeps you going! You can
come up with new goals every year, pick new events, new places to go and
it all starts because you WANT TO DO IT!! NOW GO MAKE IT HAPPEN!!!

Good luck and Happy Training,
Coach Kain
www.kainperformance.com

—————————————————————————-

About your Coach:

Coach Pete Kain is a former competitive swimmer, who started racing
triathlons for a new challenge! He realized after a few years that he
really enjoyed cycling and running, as much as swimming!! He liked the
freedom of being out on the roads and trails! He also realized that it
took a lot of Dedication, Discipline and Desire to be a competitive
triathlete! He has won 4 ITU AG World Triathlon Championships in 4
countries, New Zealand (94), Australia (97), Switzerland (98) and the
United States (05, Honolulu). The race in Perth, Australia (97) was ranked
15th in Inside Triathlon Magazines, Top 25 Triathlon Race Finishes of All
Time. (He won the race by :01 seconds with a sprint finish). His mental
preparation before that race is how and why he got to the finish line
first that day!

—————————————————————————-

As we move into the next phase of training one of the most important
parts is confidence in your equipment and your gear. This weeks coaches
tip is to wash your bike and get personal with it! We work on the physical
aspect of three disciplines, but if you have a mechanical, either in a
race, or on a big training day, it can be both dangerous, or can mentally
really throw you for a loop!. There are so many little things that can be
easily recognized and fixed on the spot, just by cleaning your bike.

Here’s the “bike wash for dummies version” for the busy person:

1) *get a bucket of warm soapy water
2) *grab some old small wash cloths or rags.
3) *if you have an Allen key set, have that out.

*When you get the bike all soaped up, start to look more closely at
everything. Coach Karl was talking about the gears, well, count out the
teeth on your chain ring and see what YOU have. Now you know what a 53/39
is, or the difference of compact gearing.

*You may wipe down your wheels and notice a spoke is loose, or notice a
bottle cage is missing a bolt. These are things that could mess up a ride
if they go unnoticed.

*As you dry off the bike, look at your break pads to see how worn they are,
maybe they should be replaced. Look closely at your tires; with the amount
of junk on the road in the winter, tires wear out faster. Check for small
tears, cuts, or if you see threads!!! AHHHHH change thoses puppies! *Clean
the chain off and add some lube, pedaling backwards while holding a small
rag gently against the chain, removing the extra lube. You Really don’t
need too much lube.

*I took a flat head screw driver and held it against my pully system while
back pedaling slowly and the amount of crud that came off was amazing!!
That is all extra resistance.

* Standing over your front wheel you can check your handle bars to make
sure they’re tight, or use your allen key to tighten up the bolts. Most
everything can be used with either your 3, 4, or size 5 Allen key. Play
around with your tools and see which fits seat post, head set, and stem,
and snug up your bolts.

*It’s a good time to look at your shoes as well, checking your cleats and
the screws. There was a nasty crash recently on another Noon ride from
someone pulling out of the pedal and sending a rider to the hospital. Lets
not let this happen on our team. Safety first!!!

*Lastly, there’s nothing like rolling out on a ride when your bike is
clean and it feels all snappy and the sun is shinning!!! Like a kid in a
candy store, nothing better!

We have some big rides ahead of us and the KP Coaches want to help make
these the best ever; but the most important thing you can do is to get to
know your equipment, practice changing a flat in your living room untill
you feel confident. Start to notice the little things, because it may be
the little things that save you!

Now lets get out there and put in some serious miles before it rains!!!
AND KEEP THE RUBBER SIDE DOWN!!!!!!

Happy Training!!!
COACH SHAROO
www.kainperformance.com

This weeks tip is on RECOVERY!!! (Nice, during the recovery week!)

Triathletes train for three sports and juggle work and family and many
other commitments. It is a tough schedule, but one many people take on
every year. Juggling three sports is tough and many triathletes feel the
fatigue of training week after week. Training is very important and a key
to being successful, but RECOVERY is just as important! After training for
triathlons for the past 28 years, I have learned a few things about how to
keep the body in the best shape as possible and how to aid in the
recovery.

***Here are a few things I have learned over the years. These are all
good, so I hope you give them a try. In no particular order…

1) Get a massage! You are constantly beating your body up with grueling
workouts, day after day! It needs a break every so often! Massage is a
great way to help aches and pains and help flush the muscles out. I have
used massage for years and have found it one of the most effective ways of
aiding recovery. At the end of this email is more information on our KP
Team Massage Therapist, Dave Ledesma. Dave has been working on both Shari
and I for years. He has worked with Team USA and knows what it takes to be
a triathlete! I highly recommend him!!

2) Cold Dunk!! Yes, the cold soak after a tough ride, or run will also
help flush the muscles. This is best done post workout, but will help
anytime the legs are feeling fatigued. We use a cold creek in front of our
house, but a cold tub, or cold lake, or ocean also works. If you have a
hot tub nearby, then a cold dunk/hot tub combo is also great! Ironman
Champion Tim Deboom came and stayed with us before a few of his great IM
Hawaii performances and loved having the cold dunk/hot tub combo after
each days workout. He would go in and out of each about 2-3 times a day!

3) Put your legs up on a wall. This is an old cyclists trick that Shari
learned while racing in Europe. Put your legs high up on a wall and let
them flush out. Try to get them to close to 90 degree’s. We usually have
them up for at least 10 minutes. It is also a good hamstring stretch. Just
grab a good book, or take a nice nap and let the legs flush out!

4) Yoga! Stretch!! Yes, take a YOGA class once a week if possible. You
don’t have to do Power Yoga, but a nice relaxing restorative yoga is great
for recovery. Try out a few classes and find one you like. The Bikram, or
Hot yoga, can actually be a good class if you plan on racing in hot
temperatures (like Hawaii!).

5) Compression socks and tights. These are gaining popularity every year.
The jury is still out on how well they aid in recovery, but they are worth
a try. I have been using them over the past couple years and really like
them. I especially like them in colder temperatures, but they can be used
anytime. Go for the ones that have medical grade compression, like 2xu, or
Zoot.

6) Chiropractic care. You don’t even have to have your back adjusted to
get some great care from a good Chiropracter. Many are now certified in
ART,  Graston technique and taping. Check out our KP Website for our great
KP Team Chiropracters: Dr. Steve Capobianco of Symmetry Sports (he now has
a room dedicated to recovery), Dr. Brad Schmidt of Excel Sports Therapy
and Dr. Joe Leahy of Chase Chiropractic.

7) SLEEP!! Try and get at least 8 hours of sleep a day!! I know its hard,
but sleep is key to performing well in all aspects of life! If possible,
take a nap! Even a 20 minute nap can do wonders for a tired body.

Take at least one day off a week! Monday is usually a scheduled rest
day for the KP Team. During a recovery week, or anytime you are feeling
overly fatigued, take an additional rest day. This does wonders for tired
legs and will make the training to come much more enjoyable.

9) Stay hydrated! Yes, staying hydrated is key to recovery. Water is
always your best option, but there are plenty of other recovery drinks out
there. Post workout drinks are great! Try a few and see what works best
for you!

10) Active recovery! This means you do a very light workout with the
purpose being on aiding recovery. I will do a light spin on the bike after
a long run to help flush the legs out. Nothing too hard, but a light spin
for 30 minutes to 1 hour over flat terrain and at a high cadence of 90+
RPM’s. I will also do a light swim to aid recovery. I will just swim an
easy 500-1,000 yards after a weight workout, or on an easy day. I find
your body really gets stretched out just being in the water. These
workouts are done at a very low heart rate and meant to aid recovery.

I hope you can use some of these recovery tips to aid your body to be at
its best when you want it to be! Recovery is as important as a good hard
workout, so don’t think you don’t need it!! Everyone will benefit from all
of the recovery tips above, please use them. We have some of the best in
the business to help with all of your recovery needs, so use them!! Ask
any of the KP Coaches for tips on recovery if you need more information.
Remember to “train hard and rest harder”!!

Good luck and Happy Training (and resting),
Coach Kain
www.kainperformance.com

—————————————————————————-

About your Coach:

Coach Pete Kain was a competitive swimmer and water polo player in high
school and college. His first triathlon was in 1984 at the age of 21. He
swore it was the hardest thing he had ever done in his life and would
never do another one. 28 years later he has over 35 Overall Triathlon
Victories, including the Overall USA Triathlon National Championship in
2002. He has raced all over the world and is one of only a select few that
have appeared on the cover of Triathlete Magazine more than once (1997 +
1999).

—————————————————————————-

“Official” KP Team Massage Therapist:

Advanced Muscle Therapy Sports Massage

Dave Ledesma is pleased to offer Kain Performance his Sports Massage
Sponsorship Package at a $15.00 discount!
1 hour – $70.00
1.5 hours – $105.00
2 hours – $140.00
(All pricing listed above includes the discount.)

Contact Dave directly to make an appointment.
Phone: 408-243-3949
email: svtriathlete@hotmail.com
Address: 3033 Moorpark Ave., Suite 23; San Jose (at the corner of Moorpark
& Winchester).

Office Hours:
Mon-Fri: 1:00pm-9:30pm
Sat. & Sun: 2:30pm-4:45pm

The benefits of Sports Massage include increased circulation, increased
flexibility, decreased recovery time, helps tp prevent injuries as well as
enhancing injury recovery, thus improving overall Performance! Dave has
been a Sports Massage Therapist since 1989. Since 1995 he has been the
Lead Sports Massage Therapist for USA Triathlon’s Team USA at the ITU
Olympic Distance/Long Course Triathlon World Championships, and the ITU
Duathlon Short/Long Course World Championships.

Half Moon Bay Weekend Training Tip – By Coach Sharoo

Getting ready for a long training day/weekend -

How to conserve your energy while riding long and still strong within
your group!  One of my favorite analogies for cycling is the old “box of
matches”.  Everyone starts out with the same amount, but some people burn
through them too fast, thus burn out and BONK hard before the end! The
smarter cyclist will “sit in”, in the middle of the group, or towards the
back for warm up and really just let the first 20 miles, of a 65 mile day
be easy. As they warm up, take a few more pulls towards the front and at
the front, but not over exerting anywhere. Pick your places where to push
the pace and the effort, never going too hard for too long. Also pick your
places where you can recover on short little downhills with momentum,
spinning easier gears while sitting in the group draft. The climb up Old
La Honda may be fast for a lot of people, but this is where settling into
your pace at the beginning and into the first half of the climb will help
a lot! Being steady up through the middle will pay off later in the ride.
The last 1/4 of the climb can be a good place to start pushing it so you
finish over
the top strong and not blown.

You should still have a half a box of matches for some good pace line
work down Hwy 84 (after OLH)! Big ring and 15 miles of steady pace, find a
group that works with you; no one should be at the front the whole time.
If the wind is really going, then shorter pulls at the front, make sure to
keep the cadence high, so you’re not building up lactic acid in massive
gears pushing down to Hwy 1! At the San Gregorio General Store it’s a
short break, then up Stage Road and usually a head wind into HMB.  THIS IS
WHERE PEOPLE START TO FALL APART! You want a few matches left, so you can
run off the bike! It’s going to be a great weekend of training with Kain
Performance! We’ll see who still has a match left in their box by Sunday
at the LG High School!!

Cheers,
Coach Sharoo
—————————————————————————-

About your Coach – Shari Kain was inducted into the Xterra Hall of Fame in
2010!! She was a pioneer in the sport of Off-Road Triathlon and winner of
the Xterra World Championship in 1999. Shari also won two Avia Scramble
off-road trail runs back in the 90′s! She was a member of the RLX Polo
Sport Mountain Bike Team for 5 years. Shari has graced the cover of Womens
Sports and Fitness, Bicycling (2 times) and Runner’s World Magazines.

I have been in the sport of triathlon for 28 years! I love running trails
and doing tempo runs out on the LG Creek trail! One of the things I never
used to do was run on a treadmill. I don’t really enjoy running indoors,
but have found the treadmill a great tool as I come back from an achilles
injury from last year. Why is running on a treadmill beneficial?

Here are the pro’s and con’s, as I see them.

Pro’s:

1) The treadmill is consistent. Your environment does not change
and it is easy to gauge your progress.

2) If you are coming back from an injury, you can easily adjust pace and
workload and the belt is much more forgiving than running on pavement.

3)
The treadmill is a great place to work on your run cadence (steps per
minute) and focus on your running form. Many treadmills are also placed in
front of a mirror, which can aid in proper running form.

4) When the weather outside is cold, or it is dark, or wet and raining,
the treadmill is a great option.

5) Run side by side with a running partner and you can each run at your
own pace, yet stay next to each other!! Great for couples who may not run
at the same speed!

6) Treadmill running can be a great way to maintain muscular endurance and
leg turnover throughout the winter months.

Con’s -

1) Running on a belt can feel different than running on a road and
not all treadmills are created equal! Find one that is fluid and it will
be much more enjoyable. Many of the newer models out there are very
smooth.

2) Running in place can be boring! It can be a bit monotonous, which is
why you may want to find a partner.

3) Running on a treadmill is not exactly like running on the road. You
don’t get all the outside nuances of running.

***When you run on a treadmill, if you run at 1.5% incline, you will
simulate running on a flat road, outside.

***I don’t expect you to run on the treadmill a lot! I do think it is a
great tool and could be a good training tool one day a week, throughout
the year.

Treadmill Workout (Example) -

Most treadmills have workouts built in, but I normally choose Manual mode
and make my own adjustments. You can mimic a run you would do outside,
just on the treadmill. Start your workout like you would any run, nice and
easy.

Here is an example: Total workout time can vary. I usually keep mine
pretty short, between 20-40 minutes. (Longer runs are possible, just get a
little boring).

Warm up – 5-10 minutes at an easy pace. Stop and stretch. Focus on a good
stride rate and slowly build up the pace. Keep your upper body relaxed.

Workout – Have a workout in mind, before you start. I like to do some
short efforts to get the legs going. Start with 4 x 1:00 efforts at a pace
that kicks the intensity up to 80-85% effort. This should not feel like a
sprint! You should be working hard, but not running too fast! Jog at
60-65% for 1:00 between faster paced efforts. You can also go by distance,
if you prefer. You can do 4 x .25 mile (1/4 mile) at 80-85%, with a 1/4
mile jog at 60-65% between each. As you do more efforts on the treadmill,
make the duration a bit longer, like 3 x 5:00, or bump it up to 1/2 mile
on, 1/4 mile off, etc.

Another workout is to adjust the incline, but not the pace. Your perceived
exertion (PE) should be up to 7-8 out of 10, again, not at 100% effort.
Start the treadmill at a 4-5% grade, but keep the pace consistent. Do this
for :30-:45 seconds, then adjust the incline to 5-6% and keep the belt
consistent. Do this for :30-:45 seconds, then adjust the incline to 6-7%
incline and keep the belt consistent. Then put the incline down to 1.5-2%
and jog easy for 1-2 minutes and repeat the sequence 4-5 times.

Cool down – After you have completed the workout, do an easy cool down
jog, then a walk before getting off the treadmill. Your heart rate should
come down before you just jump off the treadmill.

The treadmill can be an effective training tool when used properly. I
know it can be boring, but it can also be very effective. Give it a try if
you have never done it before, or mix in a few different workouts if you
run on one regularly. Like I said before, it is a great tool, but I don’t
expect you to run on one all the time. One day a week is great if you can
do it! If you keep it up for 4-6 weeks, you should see improved perceived
exertion for the same workout, a slight increase in your base speed, as
well as a lower heart rate (HR) for the same workload. (This can also
happen if running outdoors consistently:)!

Training for the sport of triathlon takes a lot of time and commitment.
It is hard to train for three sports effectively, especially with the busy
lives we all have with work, family and social commitments. We like you to
set goals that are achievable and then go after them with dedication,
discipline and desire!

Good luck and see you at a workout soon!!
Coach Kain

While riding all those base miles, what you should be thinking about is,
“QUIET UPPER BODY”. What that means is, assessing your body position, all
while your just clicking off the miles at an easy pace. You may not think
a lot is going on while your heart rate is low, but what’s happening on a
microscopic level is huge in the big picture.

1. Patterns are being formed by muscle memory as you spin a perfect
circle. One way to get that perfect circle is doing one leg drills and
working your way from 70-80-90 RPM’s and keeping the pedal stroke smooth.

2. All the Core Training comes into play, as you hold your back and neck
steady, allowing all the power to generate through your hips, glutes, and
legs, directly into that pedal stroke. If you haven’t been doing any core
training, add a plank and some sit ups every day. Done in five minutes and
it will make a difference.

3. The longer rides that we do will become easier if you focus on building
up your endurance on the bike gradually. Being on the bike a long time is
like holding plank, you can’t cram it in one ride, or you risk injury.

4. Reassess your body position all the time and ask yourself: Am I rocking
side to side? If so, focus on even pedal strokes. Are my hands light on the
bars and not death gripping? Is your face relaxed? Think about deep
breaths in and big exhales to really open the lungs. Is your back
starting to roll, or your lower back feeling fatigue towards the end of the
ride? If so, remind yourself to engage those muscles down the spine and
pull the scapulas together, flatten that back out; stretch and move while
standing and shrug your shoulders to keep loose. Try not to stay static
in the same position for too long.

5. The long slow distance (LSD) is building up your cardiovascular system
which will be different for everyone on the team depending on how you
trained over the winter, or didn’t train! It takes time……

6.  Lastly, pay attention to your inner voice which should be like hearing
the coaches comments as you ride along, reminding you, make smart shifts on
the bike, transition up and over the rollers smoothly, pressing the hills
and recovering on the down hills, keep the upper body and face relaxed and
don’t push too big a gear!

That’s it for now! Please ask questions if you want help with your body
position, or pedal stroke. Hope you all got out to enjoy some sunshine
today! See you soon for another EPIC TRAINING DAY WITH KP!!!!

Happy Training!!!
Coach Sharoo

Here are a few things I have learned over many years of training for
endurance sports. (28 years as a competitive triathlete)

1) You want to ensure that your glycogen levels are high before you head
out the door. That means you need to eat something before a long workout.
Everyone is different in when they should eat and what they should eat. I
won’t eat the same thing before a long run, as I do for a long ride.

Here is an example:

Saturday KP Workout – Swim 7:30-9:00am, followed by a Bike ride of up to
2-3 hours, followed by a run of 25-30 minutes.

A)***First things first, you have to get through the swim workout of up to
1.5 hours. I would have oatmeal (mixed with peanut butter) and a banana,
or some toast with butter, or PB. Portion does not have to be huge and
should be eaten close to 1 hour before the workout. You can have a cup of
coffee (if you like coffee and are used to drinking it), or just stick
with water. You may want a bottle of water, or some electrolyte drink by
the pool, to sip as the workout goes on. Some may need a gel (about 100
calories) after 45 minutes swimming.

B)***You finish the swim and are looking to start a ride within 30
minutes. Not a lot of time to eat, but you should eat something. I would
have an energy bar that you like, along with water, or electrolyte. If you
plan it right, you can eat a bagel with peanut butter, or a carb drink
like Carbo Pro. You may need to test which works best with your own
digestion, as everyone is different. Drink some water while you are
preparing to go out for the ride. Be sure and pack enough bars, gels, or
whatever you like while on the bike, as well as some salt tablets. You
should also pack a few bucks in case you need to stop and buy some sports
drink, water, etc. You should also be sure to have at least two water
bottles. One should have only water, while the other your favorite
electrolyte drink.

C)***While on the bike, start drinking the water in the first 20 minutes.
You should be able to finish one bottle an hour, or more, so try and plan
on stopping to refill the bottles. Take a gel every 40 minutes, or so. If
you prefer energy bars, then try and eat one per hour. You should try and
consume up to 300 calories an hour, maybe more. Switch between water and
electrolyte drink throughout the ride. I like to have one bottle of just
water, as sweat can get in your eyes and it is nice to wash out your eyes
with water, not some electrolyte drink. Plan on taking salt tablets every
hour, whether you are cramping, or not.

D)***Toward the end of your ride, start to prepare for your run off the
bike. I like to have a gel about 10-15 minutes before finishing the ride,
knowing I will be running off the bike. I also drink some water in the
last few miles in preparation for the run. I may also take a salt tablet,
or two, if I feel like the legs are cramping at all. I will also try and
spin my legs at a high cadence to get them loose and ready to run. I will
also stretch my calfs on the pedals as I get closer to the finish of the
bike.

E)***I like to work a pretty quick transition to the run, after the ride.
Take a sip of water, grab a gel and head out on the run. Start out easy
and build the pace as you go. Drink some water along the way and take the
gel if needed.

2) Be sure and maintain your glycogen levels during your workout. You do
this by eating and drinking carbohydrate rich substances, or by reducing
exercise intensity. Try and go on a pretty set schedule, like taking a gel
every 40-45 minutes. When it is hot, you may need to drink up to twice as
much water, as when it is cold. You still need to be good about hydrating
when its cold, but should not need as much as when its really hot.

The bottom line is, if you Bonk, it is your own fault, no one else’s. You
have to be smart about what you eat, when you eat and staying on a set
schedule during your workout. If you don’t drink enough, you will cramp,
or “Hit the Wall”. It is crucial to stay up with your nutrition throughout
your workout, or workouts. The longer the workout, the better you have to
be about staying on top of your nutrition.

Here are a few quick tips:

1) Gels are easier to eat than bars, but most only have about 100
calories. E-Gels have 150 calories and more sodium, but some may not like
the taste.

2) Have two bottles with you on the bike. One with just water and one with
your favorite electrolyte/carb drink.

3) Take salt tablets with you. I like Salt Stick, which is on sale at
Sports Basement. Sport Legs are also good and I will usually carry both.
Some studies show low sodium is a contributor to cramps, while others say
low magnesium. Salt Stick is high in sodium, Sport Legs are high in
Magnesium.

4) Eat before you train!! Time it so you don’t get an upset belly during
the workout. This may take some trial and error, so ask a coach if you
need help with your nutrition plan.

5) I find I last a lot longer during a workout if I have a good protein
base before I head out. I will either have an egg/bagel sandwich, or I
will put peanut putter in my oatmeal, or on toast.

6) Drink a lot of water!! When all else fails, drink water! This will
usually keep you well hydrated and not upset your stomach. Some carb
drinks will upset your belly, so try a few.

7) Practice eating and drinking while on the bike. If you need to stop and
get something out of your jersey, then stop. It is better to take a minute
and get what you need, or you will pay for it later.

Practice with a few different gels, or bars, or carb drinks and find
the one that works for you.

9) Don’t drink orange juice, or some other acidic drink before a workout.
You will get a side stitch and it will not feel good.

10) Make a plan and stick with it! Don’t BONK!!!

I hope these tips help and we don’t see anyone out on the road looking a
bit bleary eyed!! Ask a KP Coach, or see what your KP Teammates use to
avoid the BONK!! Good luck!!

Happy Training!!!
Coach Pete