TS + R = IPTraining Stress + Recovery = Increased Performance

This simple equation, in its basic form, is the secret to racing faster and going farther. Most triathletes do not need any help applying training stress to their bodies. We can just pick up a book or magazine article and we will find hundreds of workouts designed to “kick your butt”. What many triathletes lack, especially beginners, is the ability to balance training stress with proper recovery.


The stress part of the equation can include many types of stress on the body other than just training stress. These other sources include:

·Poor nutrition
·Lack of quality sleep
·Work/Family stress
·Chronic Glycogen Depletion

Typically only one of these stressors is enough to make you feel tired, lethargic, unmotivated, and irritable. When you start to add any one or more of these to the training stress that your body is already under, it becomes increasingly more difficult to recover from workouts. As a result, we now understand that over-training is not always caused by excessive training stress alone, but rather by an accumulation of all stress without ample rest.

The recovery portion of the equation applies to what must be done to allow the body to rebuild itself after being broken down by stress. These recovery methods include but are not limited to:

·Easy training days/Days off
·Reduced training load
·Proper nutrition
·Quality sleep
·Positive Thoughts – The body achieves what the mind believes


It is only during the recovery process that the body can rebuild itself to come back stronger. When that process is overlooked or curtailed, the body continues to break down, eventually leading to lackluster performances and possibly illness.


Understanding and applying the fundamentals of an appropriate work/rest ratio is the key to performance, longevity, and overall health. Consistently falling short of adequate rest will eventually lead to one or more of the many levels of over-training. Over-training is defined as a long term decrease in performance, unlike feeling tired at the end of race or hard session. It is the result of chronic stress without appropriate recovery and is actually better defined as “under-resting”. Over-training usually occurs gradually and can be detected early if important signs are not ignored. These signs include changes in sleep patterns, irritability, sudden weight change, change in morning heart rate, constant muscle soreness, and reduced performance. The problem is that few people actually pay close attention, if any attention at all, to these signs.

The most overlooked strategy for monitoring the body’s stress load is tracking your morning vital signs. If done consistently, this method is excellent for recognizing when your body needs more focus on the recovery part of the equation. Most professional and elite endurance athletes do some form of routinely noting information such as:

* Resting Heart Rate
* Hours of sleep
* Quality of sleep
* Body weight
* Overall soreness
* Stress level

Recording this information each morning and noting sudden changes will make you aware of additional needed rest before it is too late. Although difficult to do at first, it is very easy once it becomes a habit. Locate a good training log which has room for this type of information and start recording. As a coach I feel strongly about this principle. My athletes log onto training software which not only provides the space for this information, but will also graph it as well. Eventually we begin to see trends that lead to certain feelings such as fatigue or freshness.

The Polar company has developed the “RS 800” heart rate monitor which includes a test for your resting heart rate. The test is called the Polar OwnOptimizer. Essentially, the test is based on heart rate and heart rate variability measurements taken standing up from relaxed position. The OwnOptimizer is based on regular long-term measurements of five heart rate parameters. Two of these five values are calculated at rest, one while standing up, and two while standing. Each time you perform the test, the wrist unit saves the heart rate values and compares them to the previous values registered. The result of the test is a number score of 1-9 (1 = Good Recovery and 9 = Parasympathetic Overtraining). Technology like this is great if you can afford it; however, good old-fashioned pen and paper works just as well.Athletes that are serious about optimal health and improving their performance, must focus on the stress-to-rest ratio. In addition to training stress, many of us have stressful jobs, busy family lives, and get less than 8 hours of sleep a night, making monitoring our morning vitals something we cannot afford to miss out on. Skipping a workout or two when the stress builds up will not significantly impact fitness levels; actually, it just might save your season.

D1multisport.com

SunriseTri.com

Officials form Minneapolis’s Twin Cities’ marathon scanned photos of the 26.2 finish. They were not looking for big smiles, racefaces, or prize poses. They were after headsets. Any runner who was wearing headphones was identified by their bib number. These runners were disqualified from the 2007 event and they will be denied entry in 2008 marathon.

Minneapolis might be cloning its strict enforcement of banning headphones as other races are also following suit. According to Runner’s World’s December 2007 edition, no personal music devices will be permitted in the Napa Valley marathon this march. Also, the Ironman’s Race Rules prohibit the use of headphones or headsets during their races.

What is happening?

The source of this seemingly new rule comes from USA Track and Field. USATF has created a bit of legislation that prohibits the use of personal electronic devices such as portable music players in the competition area of its sanctioned long distance running races. Since New York Road Runners races are organized and directed under USA Track & Field rules and regulations, participants must comply with this strong discouragement of headphone use. As stated in the Rules and Regulations section of the NYRR website: “NYRR reserves the right to reject any entry and to impose penalties for violations of any of these rules, including disqualifying and possibly banning violators from the ING New York City Marathon or other NYRR events.”

The ban on personal music players was created to ensure safety and to prevent runners from having a competitive edge. According to the mission statement released by NYRR: “The huge proliferation of MP3 players and other audio devices using headphones by road race participants constitutes a safety hazard. These devices can prevent runners from hearing critical instructions from course monitors, police, and other race officials.” Runners should be able to hear the race director’s announcements. Also, runners need to be to be conscious of the racers around them. They should be responsive for what is going on.

However, it’s hard for USATF to really know what is going on. Many races are run in the name of USATF. The larger ones are usually marathons, but there are thousands of low profile events. This rule will be difficult to enforce. NYRR acknowledges that “many race directors are reluctant to prohibit these devices in their races for fear of losing entrants. A firm prohibition by USATF will make it easier for these directors to justify bans on these devices in their races.” Race directors would like to encourage all athletes to participate in their events. Why should anyone be discouraged?

Running musicless shouldn’t be discouragement, but it is something that should be encouraged (even if no Big Brother is watching). Running without sound is a positive experience. The main reason why this ban will help runners is safety, obviously. Also, running on mute will allow runners to feel more, focusing in on their bodies instead of tuning them out.

Tinfoil in Your Shoes? Awesome. 

To cycle in this kind of weather you need the right gear: a positive attitude, an appropriate base layer, tights (you know you do!), gloves, hat, some skull-print arm warmers (to make you look bad-ass even if you’re wearing tights), helmet. Everything. One little detail that might be overlooked, but certainly never forgotten, is the need to keep your feet warm on the bike.

Although you may be wearing socks and shoes, it might not be enough to keep your toes insulated. For this job, there are toe covers, shoe covers, and booties. However, if you are in a pinch—maybe you can’t find your winter gear, there is an unexpected cold sweep, or you don’t have this equipment—here is a dirty, little trick: aluminum foil.

Aluminum foil isn’t just for hats or cooking, it could serve as an additional barrier between the elements and your body. You don’t have to be as resourceful as an Eagle Scout for this project. You will only need a piece of aluminum foil (preferably unused). The foil is placed inside the shoe, but outside the sock. It will act like a wall between your sock and the drafts of air coming in through your cleat. The idea is that the cold air will stay out and all of the warm air in the shoe will stay in. Your foot will by impenetrable to the frigid blasts sneaking into your cleats.

There is a vast assortment of traditional shoe/ toe covers on the market. This concept is similar to a glove… for your shoe. Typically covers and booties are made out of Neoprene or Lycra. They slip directly onto a bike cleat, leaving a small hole open at the bottom so that a rider may clip into the pedals. These covers boast a fleece lining. They brag to be wind and water-resistant. Durable. Easy on. Easy off.

The variety of shoe covers that works best is entirely up to the preference of the rider. Just know on those bitter days you can find an extra layer of protection from some foil. Please note that the same effect cannot be achieved through insulating your helmet with aluminum...that’s just crazy.

TriRoads is proud to announce the launch of our new web site, triroads.com, the place where information about a wide variety of sports comes together

Welcome to the home of America's largest racing community!  Here you can find information on Triathlons, Swimming, Biking, Running, Duathlons, Adventure Races and Snow Sports. Search for upcoming competitions, or post your future events happening locally and nationally.  Race and event information can be easily found on triroads.com by searching discipline, location, dates or any combination!  You are only 3 clicks away from planning your race season, getting up-to-date information about a race you've already registered for or finding that perfect race to compete in while youre at peak!  Important information about events and their venues, incuding directions and weather, are right at your fingertips when visiting TriRoads.com.

The new TriRoads brings not only a new look and feel to our guests, but a new and improved, detailed Event Calendar, a comprehensive collection of links to clubs and organziations across the United States, Forums covering every aspect of interest to athletes and much, much more.

Tri Roads brings our national multi-sport community together.  Here, athletes from all over the country will have a chance to dialogue on the TriRoads forum, register for events, and access information on training, nutrition, competing, conditioning, and training clubs based all over the United States.  Please take a few moments and browse the site. Yes, you'll find that a few places are still Under Construction, but that won't be for long. Please give us some feedback about your visit so we'll be able to figure out what we've done right, and what we need to change and improve. 

In the meantime, enjoy!

P.S. -Race Directors are now able to enter and manage their own events, upload photos and more. Stay tuned, things will be changing fast!

After an incredible inaugural event, Sunrise Tri is proud to announce the return of Ironclad Triathlon at the Webb Institute to be held on May 24, 2008!

Please visit Tri and Du It Sports for Details.