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

The encyclopedia defines the word “Barbarian” as: A “noble savage” often represented as a “lone warrior”.

Several characteristics commonly shared by Barbarians:

• Extreme physical prowess
• A robust tolerance for pain
• Unmatched fighting skill & competitive fitness
• An appetite for, and the ability to attract the opposite sex
• Paleo eating
• A thirst for large amounts of alcohol
• A blending of British, Germanic, Austrian and nomadic Turco-Mongol cultures
• A strong sorcery element that is almost never used by the Barbarian character, just don’t piss him off
• Violently passionate, modern Hollywood Barbarian may possess ‘Tiger Blood’

The Kain Performance Santa Barbara Training Weekend has its own version of “Barbarian” and draws many parallels to the fantasy version. Coach Kain set up the challenge: Eight workouts in three days. Finish all workouts plus a few push-ups & crunches…and be crowned a “Santa Barbarian”!

The folks who completed all the workouts were characterized by extreme physical prowess, a very robust tolerance for pain, at times violently passionate when confronted with extreme cold water, lots of meat eating while socializing with attractive men and women at an incredible Barbarian-style feast, with large quantities of alcohol.

They weren’t confronted, so did not need to show off their fighting skills, but definitely threw the hammer down when given a chance. These Barbarians were tough, were not fazed by the hours of brutality they endured while swimming in frigid water, cycling for hours and running on tired legs! These Barbarians went about their business with smiles and laughter and even had that extra energy to take shots!

Here’s how it went down: Kain Performance hit Santa Barbara on a B-E-A-U-T-I-F-U-L weekend! The weather was the cherry on top of an epic weekend. After Coach Kain’s issued the “Santa Barbarian” challenge, the first workout had great attendance, with about 30 “eager & ready” would-be Barbarians! We started with a smooth 40 minute endurance pace run along the coast path. We initiated our first set of 50 push-ups and 50 crunches; then dove into the Santa Barbara Masters Swim Workout at the Los Banos Pool – how often do you get to swim in a 50 meter pool right on the Harbor?! We swam for just over an hour and got in some good “quality” speed sets! 1500-3200 meters were covered.

Some continued on to the “Endless Summer Cafe” and had a crazy Kain style dinner, with a few shots for some would-be Barbarians! A small group [that shall go unnamed] crawled from bar to bar on State Street for some late night shenanigans; one required a late-night designated driver! Thank you Ryan & Reza for your patience and assistance.

On Saturday, we woke up to a beautiful day with sunny skies, which made getting in the 56 degree water a bit more bearable. Whoa! the “Barbarians” had grown overnight to about 40 strong. I guess a few people had to work on Friday! ALMOST everyone took the plunge into the Pacific Ocean and swam a “loop” of 500 meters. A few of the toughest “Barbarians” did the loop 2-3 times. A great way to start the day, but it was COLD! Many THANKS to Jana “Banana” Crane, Lori “this is my 5th KP SB Weekend” Bradford and Jody “Slackeress” Gold for their help on the Stand Up Paddle Boards. Thanks to Coach Paul “I only ride” Gallo for being the Team Photographer and to Ryan “Good to be back” Reed for being the human “buoy” on the beach!

We thawed out and indulged in stacks of blueberry wheat germ pancakes, then it was on the bikes for our annual 70 mile ride to Ventura, around Lake Casitas. Imagine the high-energy scene when 20+ cyclists hit the freeway all at once! Can you say Kain Train?! Everyone made it through the freeway section in one piece, with NO FLATS! We stopped in Ventura for a quick drink break, and then headed out toward the Lake. This ride is tough, as most of the climbing is during the final 30 miles, not the first 30. The group stayed together until the climbs, and then spread into two groups.

Coach Russell “Who’s my Baby Daddy” Shaw led a solid front group which included: Lihan “I’ll take some dinner with my Scotch” Wang, Bill “I’m gonna kick Lihan’s butt” Wang, Bastian “The German Hammer” Bartels, Tim “Hammer Head” Reynolds, Ryan “Bring it On” Wall, Suzanne “Just Married” Slivkoff, Randy “I ALREADY DID MY IRONMAN” Pufahl , Karl “with a K” Haunold, Glenn “The Sleeper” Blackler and Tony “The Austrian Sensation” Jager.

Coach “Never Late” Kain and Coach “Yodel-ay-hee-hoo” Sharoo led the second and third group on climbs. Off the bike, it was running the 3-4 miles flat to Stearns Wharf and back. After a short clothing optional soak, we met up at The Fish House Restaurant for a barbarian feast.

After two days of sleuthing for little known facts, Jody & Pete surprised everyone with a Trivia Quiz “How well do you know you’re KP Teammates”. We learned A LOT about each other! Long time member Eric “FEAR THE BEARD” Ventry won the quiz contest earning him a free dinner! Nice work Eric!

The next morning we conquered yet another frigid ocean swim. More than 20 took the plunge! After the swim, the focus was a scenic run along the coast. We did about 12 miles, with Glenn Blackler and Russell Shaw leading the charge. Everyone had a great run, then it was onto another “wheat germ carbon pancake fest”!

The final workout of the weekend was a no-drop spin through Hope Ranch to Goleta Beach and back. The “Santa Barbarian” group was a bit tired by now, but still charging ahead – 40 cyclists made up another KAIN TRAIN!

Great job! Put 2012 on your schedule now! Picasa photos shown to the right… and found on Facebook.

Thanks, Coach’s Pete + Sharoo (and a little help from The Slackeress)