coaching client training guide

COACHING CLIENT TRAINING GUIDE
By: Debi Bernardes
Level II
www.ucandoitcoach.com
8385 Tomahawk Drive, King George, VA 22485 – (540) 709‐1484
2010 – UCanDoIt Coaching Group, LLC
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Waiver of Liability:
What you are about to undertake is a fitness program. Injuries may occur in any exercise
program, as with this specific program written by Debi Bernardes, and UCanDoIt Coaching Group, LLC.
By downloading and using this program, you are waiving any liability to Debi Bernardes or
UCanDoIt Coaching Group, LLC. This is a recommended program that has worked for many others, and it may not be
right for you. It is recommended that you consult a physician before undertaking any new fitness regimen.
All rights reserved. No part of this work may be reproduced or used in any form or by any
means without written permission from the author. Any unauthorized transmission electronic or
printed is prohibited.
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Contents
Table of Contents
Waiver of Liability ................................................................................................................................................................... 2
Contents .................................................................................................................................................................................. 3
Introduction ............................................................................................................................................................................ 4
Understanding Your Training Plan .......................................................................................................................................... 5
Training Principles as the Foundation ............................................................................................................................. 5
PRINCIPLE DESCRIPTION ................................................................................................................................................. 5
Understanding Your Workouts ............................................................................................................................................... 6
Making Adjustments to Your Training Schedule ................................................................................................................. 7
Intensity Training Zones .......................................................................................................................................................... 9
How is perceived exertion measured? ........................................................................................................................... 9
Measuring Exercise Intensity .......................................................................................................................................... 9
Using Heart Rate ........................................................................................................................................................... 10
Using Power for Cycling ................................................................................................................................................ 10
Determining Intensity Training Zones ................................................................................................................................... 10
Physiological Testing ......................................................................................................................................................... 10
Determining Training Zones with Field Tests .................................................................................................................... 12
Swim Workouts ..................................................................................................................................................................... 13
Workout Terms and Definitions ........................................................................................................................................ 13
Run Workouts ....................................................................................................................................................................... 13
Workout Terms and Definitions ........................................................................................................................................ 13
Bike Workouts ....................................................................................................................................................................... 14
Workout Terms and Definitions ........................................................................................................................................ 14
Equipment ............................................................................................................................................................................. 14
FAQ ........................................................................................................................................................................................ 15
About Debi Bernardes ........................................................................................................................................................... 18
Web ....................................................................................................................................................................................... 19
Web: Sport Governing Bodies ........................................................................................................................................... 19
Web: News and Information ............................................................................................................................................. 19
Web: Race Calendars ........................................................................................................................................................ 19
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Introduction
Welcome to the UCanDoIt Coaching Group Program! We believe in the training plans that we create for our clients, and
our goal is to help each and every athlete achieve their potential. From beginner to elite, each and every athlete is
important to us.
I didn’t start out as a triathlete, in fact it took me many years to get to the level that I have achieved. In other words,
Rome was not built in a day. For me it has been a lifelong process of athletic endeavors.
My background started in swimming and then running during high school. From there I went on to run for Drake
University as a middle distance runner (primarily 800 meters, and anything longer was TOO long). Once graduating from
that institution I continued participating in running while in the US Navy, and then while raising my children. I continued
road racing up until my 41st birthday when soon thereafter I decided that I needed something more fun in my life.
I had participated in a few local triathlons in my 30’s, but felt that I wasn’t ready to focus my attention on that sport until
I felt that my running had reached its pinnacle, and I also didn’t have enough time for the training.
While I was focusing on running, I was also a USS (ASCA Level 2)
certified coach for swimming. I had become the head coach of two
local swim teams, and an age group coach for a regional USS team. I
had the chance to hone my skills on teaching technique and
developing swim programs to help the area youth develop into
college level swimmers.
Once embarking on my triathlon career I knew that one of my first
goals was to race not just the Olympic distance, but to also cross the
finish line at an Iron Distance Race. It took me two years to achieve
that goal, and from there on out I was totally hooked.
During my training I have found
that it isn’t the races that I take
the most pleasure in, but the
people that I routinely get to
train with. They make it FUN!
This sport has brought me the friendship of athletes all over this country (and a few out of country), and I have been
blessed with training partners who have helped to me to truly LOVE this sport.
We hope that the training plans we create for you will help you find not only speed, strength, and great fitness, but also
help you create new relationships with others while you are achieving your goals.
Enjoy your training!
Debi Bernardes – Head Coach & Owner
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Understanding Your Training Plan
Training Principles as the Foundation
When creating your training plan, I first start with principles. These principles are how I decide what workouts to give
you when I assign them based on your unique goals, current fitness, fitness adaptability and time constraints. The
bottom line is that although you are unique, the principles are a researched – based foundation upon which I can design
a program to help you reach your individual goals.
PRINCIPLE DESCRIPTION
Progressive Overload: Fitness is achieved by adapting to physical (exercise) stimulus. In order to progress, an athlete
needs to increase stimulus by progressively overloading. Rest is the time period during which your body adapts to the
training stresses placed on it; therefore, rest, active recovery (very easy workouts) and days off from training are
absolutely essential to performance gains.
Not surprisingly, as workout volume, frequency and/or intensity increase, the need for rest will increase as well.
Individual response to training does vary; hence it is critical that the training plan be flexible to the needs of the
individual athlete, and that the athlete stays in communication with the coach.
Periodization: Is the structuring of training into distinct periods (e.g. Preparation Phase, Base Phase, Build Phase, etc)
that have a different focus relative to an athlete’s racing schedule, experience, ability and goals. In general, training
plans are built around a few key races. The goal is for the athlete to peak for the key races.
Specificity: Is the principle that the training must stress the body systems critical for optimal performance in order to
achieve the desired training adaptations. To gain swimming fitness, you must swim. To gain biking fitness, you must
bike. To get faster on the bike, you must bike faster!
Consistency: Consistency in performing sport specific exercises from week to week is the key to improving. If you are
not consistent enough it will mean that there is not enough stimulation and not enough adaptation resulting in
stagnation and/or loss of fitness. It is much easier to create good habits with consistent training practices, and with that
consistency the athlete will make larger gains.
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Understanding Your Workouts
Workouts given each day include duration, distance and level of effort as specified by an intensity training zone (e.g. Z1,
Z2, etc) along with any special instructions for that particular workout.
Here is an example of a weekly workout schedule from Training Peaks (www.trainingpeaks.com)
Each week starts on a Monday and finishes on a Sunday. The last column is a summary for the week with “(P)” meaning
planned and “(A)” meaning actual time or distance.
Each workout will have a planned time interval given in hours and minutes.
For example: “P: 2hrs 30min” means a planned duration of two hours and thirty minutes of exercise.
Use the time as a target time (or guideline), and not an absolute time. If you complete your workout, and are over or
under by five minutes because of the route you chose to do, that’s fine. No need to spend an extra 5 minutes running
around the block to get the extra 5 minutes completed.
Planned distances are also an estimate of how much distance you will cover in that period of time. For example, “P 7.50
mi” means a planned distance of 7.5 miles. The distances are my estimate for you based on the workout time. You may
actually do more or less distance depending on the day for the given time. I create the workouts based on duration as I
find it is easier to consistently measure and standardize across clients, but you can do either time or distance (or a
combination of both) at your preference.
Always start all workouts at an easy, slow pace for 5+ minutes in order to warm up your body. Likewise, complete the
last 5‐10 minutes of an easier effort to bring heart rate down slowly.
Warm and cool down are included as part of workout times.
Most importantly, provide feedback to me (or your coach) on your workouts either by recording each workout online or
by sending us a summary email at least once per week.
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Making Adjustments to Your Training Schedule
Here are some good rules of thumb for making your own adjustments to your training schedule:
1.
Generally, you can move workouts forward or backward a day if you are unable to complete a workout on its
assigned day. However, don’t stack workouts on top of each other. For example, if you have a track workout
today and a Z2 run tomorrow, don’t add the track workout to tomorrow’s run if you can’t do it today. Choose
one or the other. I recommend doing the workout that is key, versus the recovery workout.
2. If you find yourself consistently missing workouts, please contact your coach so that we can adjust your
schedule appropriately. It is really easy to feel overwhelmed if you miss a week or two (and don’t notify the
coach), and then have the coach give you workouts that are based on the assumption that the previous weeks
had been completed. Remember that everything is built up on a progressive pattern. If in doubt – contact your
coach.
3. Remember the “80/20” rule. If you are able to get in 80‐90% of your workouts during a given week, you are
doing well.
4.
If you need it, take an off day or an easy day! You need to listen to your body if it’s telling you to back off. If you
feel a combination of: constant fatigue, feeling continually run down, prolonged soreness, sickness, loss of
interest in training, lack of motivation, frequent bad moods, increased frequency of injury, or inability to sleep
soundly, then you might be in a state of overtraining. The simple solution is to take a few days off from training
to rest and recover. If you don’t take the rest, you’ll become progressively overtrained, which may put you out
of training and racing for months, your entire season, or even longer. Don’t worry. You won’t lose any fitness
from a few rest days. In fact, as mentioned above, your body rebuilds itself when resting, so you are in reality,
becoming fitter. Just don’t rest too long or start to detrain.
5. Remember too that the stresses of training don’t happen in a vacuum – they build on top of any stress you
already have in your life – physical, emotional and mental. Even if your training load isn’t huge, you could still be
at risk of overtraining, if for example, you have a lot of stress at work or at home. Consequently, you may need
to back off training stresses until the other stress in your life lowers.
6.
You also need to listen to your body within each training session. Sometimes, especially in a big‐week of
Ironman/marathon training, you might feel bad for a workout, or even a stretch of workouts. This is normal…
everyone has bad days. Get whatever you can from the training session, and cut it short if needed.
7. If you are feeling great one day, that’s rare (especially in big‐week Ironman/marathon training)… make sure you
take advantage of it. Put on a couple extra miles to make your bike ride a full century. Do that one more run or
swim interval and feel great at the finish of the workout.
8. Have fun on the good days, and minimize the “this sucks” tape playing in your mind on the bad ones. Having a
good time training, and looking forward to your training is absolutely crucial if you want consistent results over
an entire year. Taking it easy during the off season will help rekindle that spark of desire.
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You must also respect other parts of your life. Even racing as an elite, I can’t schedule my entire life around
training. I have to prioritize and make choices. On some days, you won’t be able to get your planned workouts
completed. That’s fine. Cut yourself some slack occasionally, and don’t worry about it. Consistency is the key here.
You’ll gain fitness over the long run if you put in the time consistently over months and years. Missing a day here and
there won’t hurt you at all. But remember, don’t try and fit those missed workouts in over the next few days. If you
skipped a run on one day, don’t cram it in before your ride the next day. Doing that will only decrease the quality of both
workouts, and may put you on a path for overtraining or injury.
If you miss a week of sessions in a row (from sickness, travel, etc.) or a few weeks of workouts in a row (from injury),
don’t panic. Again, resist the temptation to make up for the time lost – that will just make you sick or injured again.
Reorganize your training schedule to account for the lost time, and if needed, to account for a different race goal or a
different race altogether. This year I qualified to compete at the 70.3 World Championships, but I injured my Achilles
Tendon to the point where I was forced to stop running for over twelve weeks to heal. So I made an executive decision
to go to the race, but to only swim and bike the event. I had planned on making this my vacation for the year, so why
cancel because of my Achilles!
Sometimes you have to sacrifice short‐term fun for long‐term improvement, and long‐term improvement is what being
an athlete is all about.
It’s also important that you gain a feel for the things outside of training that you will need to enable you to train and
race consistently. This means sleeping, eating, stretching, massage, even things like bike maintenance and laundry.
Some athletes need 9+ hours of sleep, while others need only 7 hours.
Some athletes need to be really conscious of their food and
supplements, whiles others do great by eating what they feel like
Consistency is the key here.
eating. Find your sweet spot, and note (even if just in your head)
You’ll gain fitness over the long run if
what works for you.
you put in the time consistently over
months and years.
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Intensity Training Zones
Training intensity zones are given for each workout in order to differentiate levels of intensity that stimulate different
training responses and maximize training time while minimizing risk of overtraining, burnout and injury. Training
intensity can be measured by a variety of methods including rate of perceived effort (RPE) –i.e. how you “feel” – and a
heart rate monitor. I recommend using a heart rate monitor in combination with RPE. What is commonly used is the
Borg scale:
How is perceived exertion measured?
The level of perceived exertion is often measured with a 15 category scale that was developed by the Swedish
psychologist Gunnar Borg. The Borg scale is shown below:
6 No exertion at all
7 Extremely light
8
9 Very light
10
11 Light
12
13 Somewhat hard
14
15 Hard (heavy)
16
19 Extremely hard
20 Maximal Exertion
© Gunnar Borg 1985
To simplify specifying training intensity in the training plans, I use six training zones: Z1, Z2, Z3, Z3, Z4 Z5 and Z6, which
correspond to increasing levels of intensity.
NAME
Z1
Z2
Z3
Z4
Z5
Z6
DESCRIPTION
Recovery
Aerobic Endurance
Tempo
Lactate Threshold
VO2Max
Anaerobic Capacity
HR ZONES
< 55%
56‐75%
76‐90%
91‐105%
106‐120%
121‐150%
La (mmol/l)
< 1.5
1.5 ‐ 3.0
3.0 ‐ 4.0
4.0‐7.0
> 7.0
> 7.0
If you’re training for an Ironman, which is raced at a relatively low intensity as compared to a shorter event like a sprint
triathlon, most workouts will be at a Z2‐Z3 level. Sprint and Olympic Triathlon training will focus on Z3‐Z5 efforts. For
running events like the marathon and longer the training zones will be similar to Ironman Training, and for Half
Marathon and below you will use similar zones as for an Olympic/Sprint Triathlon.
Measuring Exercise Intensity
Using Perceived Exertion
Perceived exertion is the most basic and I believe most important method of measuring intensity – i.e. how hard does it
FEEL? It is an excellent means of monitoring intensity because it is always available and convenient. It also takes into
account an array of different variables that cannot always be measured with a piece of equipment. With experience,
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athletes can learn how each intensity level should feel and thereby make perceived exertion an effective means to
determine intensity.
A potential pitfall of training by perceived exertion is that it is a subjective measurement. Athletes who train only by
perceived exertion may not have a good feel for their actual level of effort as compared to their desired level of effort or
the level of effort at which they can perform at for a given event.
To become more effective at using perceived exertion, become aware of how your body feels when training and racing.
How hard are you breathing? How much force are you using to pedal? How fast are your legs pedaling or turning over?
Do your muscles burn? Do your arms or legs feel heavy? Can you accelerate to pick up speed if needed? Learn to notice
these feelings at different effort levels.
Using Heart Rate
Heart rate is an inexpensive, convenient and effective method of monitoring intensity. Heart rate is correlated well to
exercise intensity, increasing linearly as intensity increases. The athlete can then train using heart rate zones, with each
zone keeping the athlete near the optimal intensity for each specific type of training.
However, heart rate has its limitations as factors like race anxiety, caffeine, fatigue, hydration levels, etc. can cause heart
rate in increase or decrease. Using a heart rate monitor in conjunction with perceived exertion is a powerful tool. Pay
attention to your heart rate and see how it reacts in different situations, but never become a slave to it!
Using Power for Cycling
Power (measured in Watts) is a direct measure of the work output (i.e. power per unit time or force times velocity)
when cycling. Measurement is instantaneous and accurate without the lag of heart rate or the subjectivity of perceived
effort. Intensity zones for power are the critical power or average power that you can produce for a given amount of
time. For example, CP60 is the amount of power that you can produce for 60 minutes. Measuring a few different critical
power durations will allow you to project critical power at other distances. To determine training zones with power the
athlete will need to perform tests given during training, or they may also get tested (see below).
Determining Intensity Training Zones
Heart rate training zones can be determined by either physiological testing or by simple field tests for swim, bike and
run.
Physiological Testing
Physiological testing by a qualified exercise physiologist using a metabolic cart provides the best means of developing
specific, individualized training intensities. A properly conducted test using a metabolic analyzer provides data that can
be used to produce heart rate zones that are specific to your unique physiology. Testing may be inconvenient and
moderately expensive, but it does provide a greater degree of precision to training intensity. If you have access to it, we
recommend testing.
Have tests performed on the bike and the run separately, because the zones may vary depending on the strength of the
athlete in either of the sports. A runner turning to triathlon may have a great endurance base, but may not have the
strength in the legs to match the heart on the bike. Make sure that you are fully recovered from training for the test.
Any workouts the day before the test should be very light. Don’t eat or consume caffeine for three hours before the test
and be well hydrated.
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Lactate Threshold Testing is done by a qualified individual. The most widely used method involves an endurance test
that has incremental increases in intensity. Each step can be anywhere from 2‐5 minutes, and at the end of each stage a
small blood sample is taken by a fingerprick and placed into an analyzer. The total test length can vary anywhere from
20‐60 minutes, depending on the fitness of the athlete and the length or increments of the stages. Testing is usually
performed on a bicycle trainer (using a computrainer or powermeter), a treadmill, or track. As stated previously, the
test is approximating intensity at all stages, and so it does not require the participant to go ‘all out’, but it does require
the participant to go up to at least an 18‐20 on the exertion scale.
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Determining Training Zones with Field Tests
You may also do a field test to determine your heart rate training zones. If done correctly, the results should be a good
approximation of what you would learn from a metabolic test. A simple test that you can do for determining heart rate
zones for the bike and run is a 30‐minute test performed on a constant course such as a flat road or track. This test can
also be performed indoors on a trainer or treadmill, but be sure to use a fan so that you do not overheat.
Be sure to warm up for at least 10 minutes. The challenge will be pacing. You will want to pick a pace that you can
maintain throughout the 30‐minute duration. Note your heart rate at 10 minutes, 20 minutes and at the end of the test.
Take the average of the three data points, and also record your maximal HR during the test as well.
The average heart rate that you observe will be a good estimate of your Lactate Threshold Heart Rate (LTHR). Lactate
threshold is the intensity above which lactic acid begins to rapidly accumulate in your working muscles – your muscles
will feel heavy with a burning. With these data points you can go to several sources to plug in these numbers to help
break down into your training zones. If you would like an excel copy of this chart, contact me, and I will send one to you.
The Swim: Because most swim workouts are done in a fixed length pool and it’s difficult to wear a heart rate monitor
strap while swimming, swimming training zones are best based off of 100 meter (or yard) pace time. You could also take
your pulse for six seconds, then add a zero to get your HR.
To determine your swim intensity paces:
1. Warm up for 300‐400 meters (or yards)
2. Swim 1,000 meters (or yards) as fast as you while pacing yourself across the entire distance
3. Record your 1,000 meter time
4. Divide by 10 for baseline 100 meter / yard time to calculate your Trial Time or “Ttime”
5. Adjust your T‐time as follows:
Swim Heart Rate Training Zone Calculator
ZONE EFFORT 100 PACE
Z1 Easy T‐time plus 10‐15 sec
Z2 Steady T‐time plus 4‐8 sec
Z3 Fast T‐time
Z4 Very Fast T‐time minus 3‐5 sec
Z5 Very, Very Fast T‐Time minus 6‐10 sec
6. When performing an interval such as a 400, each 100 within the interval should correspond to one of the four
effort levels. For example, if your workout says to do 400 EZ then each 100 within the 400 would correspond to
approximately your Ttime +10‐15 sec.
Note: You may need to alter the time adjustments, as needed depending on your RPE for each
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Swim Workouts
Workout Terms and Definitions
The following are the terms and definitions I use in describing your swim workouts:
Term
C/D
W/U
K
S
P
D
SR
MR
IM
Descend
Definition
Cool Down
Warm Up
Kick ‐ generally on side, no board used
Swim
Pull
Drill ‐ generally choice or specified
(“) Seconds Rest
(‘) Minutes Rest
Individual Medley (fly/back/breast/free
Each successive interval gets faster
NS
Negative Split ‐ start easy then build up
speed over duration of interval to finish
at hard effort
Swim Drills
Drills break down the mechanics of a swim stroke into smaller pieces and help teach
correct body position and movement. UCanDoIt Coaching has videos of the recommended drills
that can be incorporated into a swim workout, they can be found online at: Ucandoitcoach.com
Run Workouts
Workout Terms and Definitions
The following are terms and definitions I use in describing your run workouts:
Term
C/D
W/U
Strides
DWU
MP
HMP
Hills
OTB
(")
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Definition
Cool Down
Warm Up
Generally done over distance of 100 meters or 15", start
running slowly and build up speed to 80%
Dynamic Warm up drills ‐ generally done as a precursor to a
workout. Can be comprised of leg swings, butt kicks, walking
lunges, skips, etc. Done to improve range of motion before a
workout
Marathon Pace (or a run done in Z3 HR)
Half Marathon Pace ‐ done at high z3‐low z4
Strength workout given at various distances/time. Make sure
that the grade of hill you perform these is not too steep, and is
easy to run down
Off the bike run ‐ generally done within 5‐8' of getting off the
bike, and done at various speeds
Denotes Seconds, EX: 30" rest
(')
RPM
15r/30sw
Denotes Minutes, EX: 4' at z4
Cadence of the legs while running ‐ goal is to have ~90 steps per
minute for one leg.
Denotes a specific time you run, then a specific time you walk
during all long runs. This time frame will vary according to
upcoming races
Bike Workouts
Workout Terms and Definitions
Bike workouts can be done on the roads, trails, or on a bike trainer. All workouts will be given in time increments, and
zones will be specified for the level of effort required. Note that Mountain biking can replace all easy rides that are
prescribed on the road. If training for Xterra type of events though, it is best to do all speed sessions on the road, and
use the trail riding as a means to fine tune your bike handling skills for whichever type of terrain you may be racing on.
Equipment
All triathletes should be able to train using proper equipment, not only for speed, but for safety. Make sure that you
have an approved helmet, and you wear it at all times while on the bike. Bike shoes/pedals are recommended because
they enable a better transference of power to the pedals, and less stress is placed on the ankle/foot structure. Riding
with your feet in running shoes, and in ‘cages’ can be dangerous. If you need help learning how to ride a bike with
pedals/bike shoes, please contact your coach or visit:
How to clip in: http://www.youtube.com/watch?v=5KMPEzUeqJo
How to unclip: http://www.youtube.com/watch?v=zLZbijqcjtw
If you are a beginner I recommend riding with one foot clipped and the other not in the clip (just resting on pedal).
Perform circles around a parking lot. Start out in a secure area where you can practice starting and stopping. You might
also want to begin by practicing with your bike on the stationary trainer.
Aero‐Bars are great if you are planning on doing rides longer than 2 hours, but if you are a beginner don’t worry about it.
Just make sure that you always drink regularly on the bike.
It is recommended that all athletes who are training for an endurance event have an aero bottle holder for their aero‐
bars (or clip‐ons for road bikes). This helps the athlete to easily drink at regular intervals during training and racing.
Good nutrition on the bike is key for a great workout and race.
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FAQ
Q: What if I miss a workout?
Your goal should be complete at least 80% of your planned workouts in a given week. It’s OK to miss one or two
workouts here or there – unexpected life events happen. If you consistently cannot complete more than 80% in a given
week, you will need to adjust your schedule and possibly your goals. If you miss a workout(s) in a given day, I generally
do not recommend that you try to make it up the next day – i.e. stacking workouts. It is usually OK to swap adjacent day
workouts although you will need to take into consideration what impact this might have on the rest of your schedule.
For example, if you swap two days such that you now have two run workouts on back‐to‐back days and you are prone to
running injuries, then it’s not a good idea.
Q: What is bonking?
From a simple, non‐scientific perspective, bonking means that the body, which uses primarily glycogen (carbohydrates)
as fuel for endurance exercise, has ran out of fuel. What are typical symptoms?
• Dizziness and light headedness
• Things happen around you, but you feel like a non‐participating observer
• Power in legs fades
• Muscles become weak and only partially responsive.
• Pace drops – and you are unable to bring it back up
• Heart rate drops
• Mind wanders in many directions; lack of focus
How to recover from bonking? Ingest something with simple sugar, which acts as a quick energy source, like a gel or
drinking a Coke.
Q: What is a BRICK/OTB workout?
A BRICK or OTB is short run (typically 15‐30 minutes) immediately following a bike workout to simulate the transition
from bike to run in a race. Over time, your legs will adapt to the quick change making it much easier to quickly ramp up
and maintain running speed in a race.
Q: What is spinning?
Spinning is riding at a higher cadence (90+ RPM) with less resistance. Spinning improves cycling and aerobic efficiency.
Q: Should I run for time or run for distance?
My preference is to log time not distance. It’s easy to measure: I only need a wristwatch. It can be hard to measure
distance on a running trail or biking on a road without a bike computer. Plus, running for time gives me the flexibility to
speed up or down depending on how I feel on that day.
Q: What is overtraining?
Overtraining is a broad term that means you’ve done too much training and/or have not had enough rest. There are
many symptoms to over training – constant fatigue, prolonged soreness, sickness, loss of interest in training, lack of
motivation, frequent bad moods, increased frequency of overuse injuries, inability to sleep soundly at night, etc. If
you’re feeling any of these things, it’s an indicator that you need rest. Stress – any kind of stress both physical and non‐
physical – is accumulative to the body. Even though your training volume may not be increasing, other stresses in your
life may push you into a state overtraining. Taking a few days off is a good thing. Your body will appreciate the rest in the
long run.
Q: Should I wear a sleeveless or full suit or no wetsuit at all?
By all means, wear a wetsuit if allowed – think free speed! Regarding full vs. sleeveless, I'll wear a sleeveless suit if
temperatures are in the 70's. If below 70, I'll wear a full suit. Full suits can get warm due to less water flow through the
suit. To cool your body off, just reach up to the neck and pull the suit away briefly in order to let cool water flow into the
suit every few minutes.
Q: I have problems getting my suit off from my ankles, what do I do?
Most wetsuit manufacturers make their wetsuits to fit a specific body proportion so that they can fit most people in a
given range. If you have a male with a medium suit that is 6’3” tall, and a man that also wears a medium who is 5’8” tall,
the manufacturer will make the leg length of the suits longer. The bottom of your wetsuit should optimally come to
right below your calf muscle. If it is below that it will take more time to get it off and over your feet. The secret of the
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pro’s and elites is that they take a nice pair of scissors and do their own alterations. Just measure where the bottom of
your calf is while in the suit (place a small piece of tape), then cut away. Don’t worry – the suit will be fine!
Q: What should I wear during a race?
Comfort and simplicity should be primary considerations, especially with longer races. I recommend wearing tri shorts
(thin pad) and a zip up sleeveless tri shirt w/ pockets on the rear/side and shoulder coverage for sun protection. You can
wear the same thing from start to finish (simplicity) unless it's really cold then just towel off and put on a dry top after
the swim. Personally, I don't wear socks during the bike but will on days/races that are cold. And during the run I will go
sockless for 5k or shorter distances. For any distance longer I always put on socks. Blisters can hinder stride length,
rate, and also cause you to run very uncomfortably (and slow you down). Better safe than sorry.
During Ironman‐distance races, there are men and women’s changing tents, so some athletes will swap clothing from
one leg to the next. Also, some athletes like to race in the one‐piece tri suits ‐ the only downside I can think of is if you
need to use the bathroom, it requires a little more effort. I would strongly recommend doing longer rides and runs in the
clothing you plan to race in to make sure there are no issues with discomfort or chafing.
Q: How do I carry extra water for long rides and runs?
For long rides, carry at least 2 water bottles in cages on your bike. For very long rides in the heat, consider wearing a
Camelbak or at least identify possible stops along your route to refill on fluids. For runs up to an hour and warm, carry a
water bottle using either a single water bottle holder belt (can hold up to 24 oz of fluid) or the newer belts that have
several bottles. It is recommended that you drink during the regular intervals provided by the coach.
Q: Do I have to take the walk breaks during my long runs? I thought the goal was not to walk in a race?
Walk breaks during long runs help the athlete to make sure that the pacing is proper; it allows the athlete to rehydrate
and take in the proper nutrition. This allows for not only a faster run overall, but the athlete will also be less sore once
the run is finished. It also helps to keep the HR in its proper zone, changes up muscle group usage, and breaks up the
distance into smaller pieces which helps some athletes psychologically. If you were a 2:30 or faster marathoner (Men)
or 2:50 or faster marathoner (Women) then it would be viable to skip the walk breaks. But science has shown that these
mini breaks actually help the athlete to maintain their goal pace. All walking is done with purpose – no strolling allowed!
Q. What is tempo?
Tempo is sustained efforts at higher intensity. Tempo workouts are what give you speed that you can sustain during a
race. They are generally done at z3 to Z4 efforts.
Q. How does my regular marathon run time transfer to the marathon run at the end of an Ironman‐distance triathlon?
For example, if I run a 4:00 marathon, what time should I expect to finish my Ironman marathon?
As far as translating run times to triathlon run times, a reasonable estimate is 10% slower. If you're marathon time is
4:00 or 240 minutes, then a reasonable triathlon marathon time will be 264 minutes or 4:24. Consistently doing BRICK
workouts each week will help decrease the difference!
Q. I am worried that if I taper leading up to a race, it may hinder my performance.
Trust me, it won't! Truthfully, even when I taper for an Ironman, I always feel like I am not doing enough the last week. I
start to feel like I'm losing fitness. The reality is that you are not. Your body is resting up and adapting to all the hard
training that you've exposed it to over the last few weeks and months. See what happens on race day.
Q. What is a bike fit and should I get one?
A bike fit is having an experienced bike fitter fit you properly on your bike. Whenever anything changes ‐ new bike, new
aches & pains, riding style (e.g. road riding to triathlon racing) or if want to race more/less aggressively, it is worth doing.
At the very least, make sure that the person you are buying your bike fit from understands how you will be using the
bike and how to fit you on it. An improper fit can cause more harm than most people realize.
Q. What if my heart rate creeps up to high when I bike or run up hills?
Slow down and keep your heart rate in check.
Q. Should I be doing a lot of speed work?
Keep in mind that when you are racing an IM, you'll be in Zone 3 at best. While a little bit of speed is good and necessary
for a strong race, a lot of speed now will run you into the ground. One good speed session a week per discipline (swim /
bike / run) is generally enough for IM distance events. For HIM or Oly/Sprint races you will have workouts designed to
the level of intensity needed for these races.
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Q. How important is the kick during swimming?
The only thing a kick is necessary for is balance and to help with rotation. If you're getting a lot of propulsion from it,
then you're wasting energy! If you were a 200 free sprinter then I would agree that your kick is important; otherwise, it’s
not that important for triathletes.
Q. Should I work out in inclement weather?
Regarding inclement weather, it depends. The answer is definitely “no” if there is a safety issue ‐ lightning, high winds,
etc. I don't mind the rain and it's good to train in potential race‐like conditions ‐ races go off rain or shine unless it's too
severe.
Q: How should I prepare mentally for a race?
Positive thinking and planning in the months and weeks leading up to an event will set the stage for a successful race.
Practicing transitions and race specific intensities will also build confidence on race day. For mental preparation
exercises and other helpful hits, there are several books available.
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Abo
out Debi Bernarde
B
es
a holds a Leevel 2 classificcation. Debi
Debi Bernardes is certified as a coach by USSA Triathlon and
coaches a full rangge of Ironman, Half Ironman, Olympic, Sprint triathletes from firsst timers to
experienced veterrans qualifyin
ng for Hawaii to World Chaampion ITU evvents through
h her
comp
pany, UCanDo
oIt Coaching Group, LLC.
t
Deebi has complleted about 80
8 triathlons including five Ironman disttance races
As a triathlete,
sincee 2001, qualifyying for Ironm
man World Ch
hampionship in Hawaii numerous timess, achieving a
perso
onal best time of 10:47, an
nd winning seeveral races overall.
o
Debi is a 11x USATT All‐Americaan prior to 2010 (top 10 several times – Age Group), and has been
n ranked
natio
onally/regionaally as an age
e group runneer.
Debi has a BS Education, from Drake Univerrsity (1980)
Address: UCanDo
oIt Coaching Group
p, LLC
Attn: Deebi Bernaardes
8385 Tomahawk Drive
orge, VA 22485
2
King Geo
EEmail: coacchdeb@gm
mail.com
Phone: 540‐709‐1
5
1484
Cell: 54
40‐220‐6818
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Web
Web: Sport Governing Bodies
• USA Triathlon (www.usatriathlon.org): Governing body for triathlon / duathlon in US. Includes race calendar and age
group rankings.
• USA Cycling (www.usacycling.org): Governing body for cycling
• USA Swimming (www.usaswimming.org)
• US Masters Swimming (www.usms.org): Adult swim league
• Road Runners Club of America (www.rrca.org/clubs): Search for clubs by state
Web: News and Information
• Cycling News (www.cyclingnews.com): Resource for news, equipment, and everything surrounding cycling.
• Inside Triathlon Magazine (www.insidetri.com): National triathlon magazine
• Slowtwitch (www.slowtwitch.com): Dan Empfield’s website – a little bit of everything triathlon
• Triathlete Magazine (www.triathletemag.com): National triathlon magazine
• Velonews (www.velonews.com): The journal of competitive cycling
• xtri (www.xtri.com): Long course and ultra‐distance triathlon
Web: Race Calendars
• Active.com (www.active.com): Possibly the largest on‐line race calendar
• USA Triathlon (www.usatriathlon.org): Includes race calendar and age group rankings.
• BikeReg (www.bikereg.com): The premier database of USCF bicycle races
• Marathon Guide (www.marathonguide.com): Listings of most marathons around the world with athlete reviews
• Tri Find (www.trifind.com): Find races by state
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