Training for Time Crunched Cyclists – Jim Rutberg

Key Words: Training, Cycling, Busy People, Productivity, HIIT, Threshold, FTP

Jim Rutberg joins us today on the show to talk about the new 3rd edition of The Time Crunched Cyclist that is due out in March 2017. We talk about marketing/business practices for coaches, training tactics for those with limited time and what is new in the book, including strength training and a huge nutrition section.


BIO

jim-rutberg

Jim was a collegiate cyclist and raced after college as well before starting with CTS as a coach in 2000. He started writing books/web content and has written 8 books at this point on cycling and, recently, on ultra-running. His book ‘The Time Crunched Cyclist’, co-authored with Chris Carmichael, is a popular handbook for the busy athlete.

 
 

Questions 

Working in bigger coaching company
In CTS, can see how other coaches work with other athletes, good network of coaches and athletes
“Coaching can be a hard industry to make a living in”
good / bad practices for coaching success
Success of a coach isn’t necessarily connected to coaching ability, a lot related to network/environmental factors
Common coach mistake:: people over-rely on science end of coaching vs personal. Don’t forget you’re dealing with a human
What is time crunched cyclist ?
Time Crunched: 6-8 hours per week available for training. Just don’t have enough training time for standard periodization plan
People who can’t do normal periodization don’t have the time or focus to make that work. Life has to be pretty predictable to make that work. The busier a person is, they have to prioritize something other than structured training.
Want people to perform well, have fun and be competitive in a reasonable time frame
Adapted to the reality of people’s lives
3rd edition changes
People have been following along for awhile, Low volume high intensity: people make slow progress cycle after cycle or use it periodically but at some point hit a limit on what they can do with the training alone with time limits / limits on intensity can handle in week
You reach a point where you can’t add more workload–no more room
Body weight becomes a factor: can improve power to weight and VO2max by losing weight
Most masters he works with only had 10-15lbs to lose.
Skip junk food/start exercising –this audience already doing it
Weight vs composition?
Always been a debate re weight training for endurance athletes
  – As we age, benefits to gaining muscle mass
  – Strength training becomes more important
  – Most people just want to stay fit and enjoy the ride, and be a well rounded human
   – Most people can fit body weight exercise into the day
Reverse periodization: harder efforts further away from the event, then volume
The TCC plan basically increases VO2max quick but it won’t be able to last long, fatigue builds quickly
In an optimal world, we do volume and endurance base training, the TCC largely excludes this except for blocks of endurance when time/vacation allows.
Most important thing for time crunched cyclist is CONSISTENCY. Maintain schedule even on easy weeks. Back off intensity, but stay on schedule
Would you rather be really good for a short period of time or mediocre all year?
Athlete identity is huge–but being an endurance athlete is really difficult
This sport is too hard to continue doing when it’s not fun, the TCC helps people go fast for a targeted time/duration as long as they take the rest between blocks and during week .
TCC Most Commonly misunderstood: 3 hour limit
In the book, the workouts get you ready for rides and races under 3 hours. And there’s this idea that if you can’t do an epic 6hr ride you’re not a real cyclist. Look at what you’re preparing for and what you want to be good at. You’re not getting shortchanged.
People are a little scared that somehow they’ll be at a disadvantage if they ride less hours. But difference can be quality. Someone can have more matches to burn but you still have matches. You just need to be smarter.
Strategies for when life gets in the way:
Fit it where you can
Start by carving out time that’s least likely to get interrupted
Restructure around schedules as possible (i.e. Doing recovery around a business trip)
Don’t stress about missing an occasional workout. We’re not getting paid for this.
If fitting a workout in is a stressor versus a stress relief mechanism, need to look at why we’re doing things
Total stress on body is what matters, not exercise stress
Oftentimes, family is happier when athlete is on a training plan and not stressing about what to be doing–can just do it!
Sometimes the answer is making it ok to not do something, or taking more rest. (Can be antithetical to how Type A people think and act)! You need to get a person out of their own way
The longer you work with the athlete, the less the conversation has to do with training!
New workouts in 3rd edition?
Irony is writing a 3rd edition is that it has doubled in size now!430 pages
With each edition, added training plans. This edition rearranged them and added.
Training plans divided by time and style, from criterium to CX to centuries to endurance MTB (long endurance still surprises people)
“You may not have the fastest 12hr race but you can be ready for it”
Added in 2 Michelin star chefs with some recipes that fit in with eating behaviors discussed in book–eating healthy but tasty can improve morale!
How to get book?
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How to Hit Golf Balls Better & Coaching Philosophy – Shana Kelly

KeyWords: Golf, Golf Swing, Coaching, Philosophy, drills, Practice, Skill acquisition

Today we take another look at Golf. With the mental and very precise nature of golf we felt that talking to another Golf-Pro was worth while. We were very happy with the additional concepts Shana brought to the show today.

We talked about drills to help with hitting the ball, mindset in golf, picking a good starting course, setting your practice duration and several other topics that will be usable in many (if not all) sports/skills.

 


BIO


Social / links 

 
 

Questions 

I plan to keep us under 30 minutes but can go longer if we get on a roll and you have time.
2) Questions
 
Tell us about your job as a Class A Professional / Master Coach Developer. Where do you work and who do you work with?
  *any resources we can link to for booking you, books?, articles? , products?
Gavin -> Kawartha golf club in Peterborough ,
Kawartha PGA of Canada class a Professional vs. Head Professional is in the golfessioal get class A then specialize as General Manager, food-bev/accounting,  and coaching and teaching and pro-shop and then playing.
Players have to pass a playability test .
WHen Certified you have different levels – every Class A will teach Beginner/Intermediat and then Advanced/competitor a / competitor b levels
What common mistakes do you see in beginner golfers? How is this different then someone golfing for 10+ sessions (intermediate)  vs. 100+ Sessions (advanced) ? 
   -> are there thresholds or markers for when you have progressed through these rough stages ? Would you define the stages differently  ?
Beginner -> never touched before or just recreational here and there. 
Intermediate -> Played more frequently
TERM -> Handicapping
A handicap is calculated through GolfCanada.com to keep track of scores. Top 10 of most recent 20 plays. (any
  * or play 5 and have 1
Example:
Shana is a 10   -> She shoots 75 so is a 65
Peter is a 40  -> shoots
Shana gives Peter 30 so 1 shot per hole except the 12 hardest will get 2 shots ‘bonus’
On scorecard will see on ranked courses the holes by difficulty
What do you do that is different than most other people? Do you believe something different or teach a skill in a different way than is commonly done? 
   *as an example in cycling coaching I don’t let clients push their bikes with both hands on handle-bar or hop both wheels at same time using their shoe-cleats
– Golf Coaching – What makes a good golf coach? 
                     -> tell me about the golf coaching certification process.
Relate really well to her golfers. A coach should have to have struggled vs. being amazing golfer.
PGA Analyzed performance Model -> Gap between what they are doing vs. what they want to do .
   – rather than going right to technique, where are they screwing up
  – this model looks at mental/cognitive/tactics/physical-motor … shoulder issue ?
Example: most newer golfers need to ‘lift ball’ –> if this is belief then technique changes not help . 
– In our previous golf episode we talked about the technique to hit the ball and basic things like how to dress and properly carry a golf bag.
– Is there an early/easy ‘win’ a beginner could get on day 1 at the course/range ? 
=> Get good information early from coaching ideally
=> many people will give advice on course (Social sport) BUT lots of advice is mislead … “if not a plumber it is better to call a plumber” “I have sink, you have a sink but i don’t know to
=> First lesson- at practice facility, don’t go onto course till can get ball to move (hit ball), start at golf course that is appropriate size . Look for beginner friendly course.
-> Beginner friendly course ->
=> Dismantle Golf Bag to learn clubs, what is there and why have different. Irons vs. Drivers , Irons adjust by about 1 inch increments
=> Understand what going to do when get out-there. 
=> Drills to work on getting ball into air, understand how to swing club (not how to lift ball)
How know course is good beginner? => Playing 9 holes is good. 
  *championship course is 9000 yards.
  -> look for words like Executive courses (shorter) 
  -> time of day -> ask about low/not busy times .
When should go on Course? 
 -> when can contact the ball and get some height/distance.
  -> Do not need to know all clubs, do not need
  -> Could play first 9 holes with 9 iron and putter. ( most people can hit about 50 yards with 9 … so 3-5 to get to green)
Is there a skill/area someone can practice at home to make those first few sessions more productive? 
 -> drill – piece of broken tee , take setup and try to swing at broken tee … can not lift out of ground but nick the tee => sweep it out of ground
Any social media or website links 
– Website -> www.KellysGlen.com  also on facebook https://www.facebook.com/kellysglen/

How to Play Ultimate Frisbee with Coach Scott Hastie

This week we explore the sport of Ultimate Frisbee. While you may not have had much exposure to this sport, especially at a professional or competitive level it is an intriguing sport that is very easy to get into as an adult with most towns/cities having co-ed leagues.

Scott Hastie, a past member of Boston and Toronto teams and current coach of the Toronto Professional team, joins us to tell us about the sport, why you should do it and the best ways to try it out.

scott-hastie_1

Really cool thing is the ‘spirit of the game’ concept Scott tells us about … if you aren’t into the rules / fouls in other sports this might be the sport to enhance your movement variety with!



Social / links 

  => Connect with Scott at Twitter =  shooter_to 
=> www.tuc.org toronto ultimate club to get started 
 
 

Questions 

 

BIO

Raced bikes for ~8 years till road/velodrome , in team pursuit and points races = 1996 

 – Trexlertown Pa. track https://thevelodrome.com/
  – cycling ended with collarbone injury 
  – Coached by Mazek Mazuur , played through engineering degree .
   = Master’s degree at around   
  

Tell us about your job. Where do you work and who do you work with?

=> Stopped racing and did a Masters Degree (has an engineering degree)

  => needed to do something in sport tried softball … friend said try Ultimate Frisbee (Hamilton / Mcmaster Uni) = Hamilton Ultimate Club
Currently Head-Coach of Toronto and a few other teams 
  •   Progress from thurs night co-ed team to 4 man / 3 women vs another group of 7 
  • then motivated players in club traveled to tournaments in Ottawa/Montreal etc.
  •  Age 26 – moved to Toronto to playing in Men’s only team. There are A/B/C teams , several seasons in B/C then made A team
  • Age 34 turn master and qualified for 2008 to represent Canada (something he pushed for in cycling) so was excited for this. Pushed training to new levels for this challenge (planned/Peaked)
  • After this Nationals exposure played on a Boston team – played for 2 full seasons (falls). This exposure outside of Toronto/Canada was formative in Understanding of game (coaching)
  • Goat – Toronto based team with ottawa/canadian players (Canada-East team)  http://www.goatultimate.com/
  • Eventually the sport changed — The coach was added to alleviate previous jobs for ‘captain player’ to make calls (2010-2011) , this has gone down through Junior ranks.
  • in 5-10 years will see change with all the junior coaching and development available today.
What is Ultimate Frisbee- basic description / rules of game. 
  -> Spirit of the Game = Implicit assumption that no one will cheat for advantage. Know and respect the rules. 
  -> The pro leagues are played without a referee. This can be tough for those from other sports but also attracts others who don’t like the deception in other team sports (soccer/basketball) 
 
Field Dimensions are 70 yards by 40 yards. The 25 yard end zones the team on defense throws, or ‘pulls’ the disc to the other (offensive) team. Most games are played with 7 players per side. 
    ** half a soccer field is often used .
  = Objective: 1 group of 7 throws from one end to the other team at opposite end of field. The one who receives must pass the disc player to player up the field (no running). Throw the disc to the end-zone like American football/rugby.
    = like soccer in that if disc hits ground or interception the game goes on.
   => Think basketball without dribbling and football with endzone .
How to get started. 
   -> Most major centers have a club with regular pickup and perhaps leagues 
   -> Toronto Rush does a lot of outreach programs with explanations on gaining confidence in throws.
 

Is there a skill/area someone can practice at home to make those first few sessions more productive? 

  -> Throwing Frisbee / Catching Frisbee – unlike football , everyone is ‘quarterback’ 

  -> Solo aim for a lacrosse net or target at home . 

 Frisbee Golf ?

this helps learn to really launch disc (throw far) and accuracy but misses challenge of throwing to moving target 

Is there an early/easy ‘win’ a beginner could get before or at their first practice / pick-up game ? 

   -> Cheap to get started 

   -> Was a time when a dry-fit shirt, longer shorts but now pretty loose. Wear comfortable clothes similar to basketball 

-> Shoes ? Football receiver or corner back cleats have a toe Cleat (soccer don’t for ball control but work to get going )

   -> 5 things to bring –> Cleats (change directions), Water-bottle, Disc, Light and Dark Jersey (not Grey)
   -> DISC -> mostly DiscCraft. The mold to make disc is general difference – Key is that it is 175 grams and only a few are authorized suppliers. MEC sells these and often get for joining league

*bigger and heavier than normal/dollar store frisbee so can throw further and fly more stable. Cost is $12-$20 . 

What common mistakes do you see in beginners? How is this different then someone who has done 10+ sessions (intermediate)  vs. 100+ Sessions (advanced) ? 
   -> Ability to throw to moving targets (in all directions) 
   -> early players also rush to pick up a dropped disc. 2 People fighting for disc or picking up disc but they don’t go with a plan of where they are going to throw/go next. The spatial awareness and planning. 

   -> MAKING SPACE – very important to play at highest level. Team work and cutting/changing direction. Communication. 

Sports that transfer well to Frisbee

   –  soccer very good with understanding of being coached, strategy, team sports, field and movements (weight over center of gravity)  

   – tennis also seem transfer well – Lateral movements and foot work 
    – Badminton and especially squash are close to disc movements (wrist) 
What do you do that is different than most other people? Do you believe something different or teach a skill in a different way than is commonly done? 
-> Going to Boston and leaving Canada to play helped him learn that ‘Pole play’ (scripted movement after disc comes down) was not used in Boston as much (was basic/same each time) and much more on reaction to the defense movement .
-> Keep it simple : publish a play-book from 15 years ago . Concentrating on the fundamentals vs. fancy plays. Not taking unnecessary risks . More possession based vs. Huge throws/fancy throws.
-> Toronto was No Unders Defense – which area you can influence. Stop the easy ‘underpass’ to try to force mistakes whereas Boston focused on behind the offensive player.
-> Take-a-way have more than one play, strategy to respond to other strategies .
– Any social media or website links
  = www.tuc.org toronto ultimate club to get started 

How to Parkour – Adam McClellan

Keywords: parkour, certification, fitness, classes, extreme, walking, running

Adam Mcclellan talks to us about parkour. How to go to you first class, what parkour is, why it is a great sport/activity to pursue. What to expect at your first class and many more things you can use to prepare for parkour and also transfer to other sports.

Adam McClellan of Parkcour Generations talks about what Parkour is and how it can benefit your other sports as well as have a tremendous effect on your mind and body. We get into the rigorous coaching certification that Parkour has and also what a first class might look like when you try it. As usually we find out tips on how to fit in your first time trying the sport and a few ‘tricks’ to practice before you go.



BIO

Adam runs the Parkour Generations located in Lehigh Valley, Pennsylvania. He is a level 2 Coach in the A.D.A.P.T. Coach education program. You may also recognize his name from the Christopher McDougall’s Book ‘Born to Run’ (LINK)

Social / links 

-Adam McClellan
Parkour Generations  –  www.pkgamericas.com
Leighigh Valley Parkour – http://lehighvalleyparkour.com/team/
 
 

Questions 

Bio/how did you find Parkour? 
Quick explanation of what Parkour is?
-David Bell talks about efficiency in time, energy and sound. Many ways to define
– mind body are strength challenged and strengthened to overcome obstacles -> Overcome with movement
How can pretty much any athlete benefit from some Parkour skill?
 – All sports have a mental/physical aspect. Think about how a trail runner might benefit from the precision and confidence in technical areas. Same for mountain biker.
  – The physical aspects of jumping, running, strength training and mobility transfer to other sports and, at worst, balance the overuse of many sports.
What would you consider the three key moves in Parkour? 
-> many movements as always adapting to environment
-> Run, jump, swim , climb etc.
What equipment MUST I have? (specific clothing/what’s the best practice place?)
– many athletes will wear ‘hammer pants’ and a tank top
– there are a range of shoes used ranging from barefoot to trainers, likely wise to be in the middle to start.
– first timers = aim for comfortable fitness clothing
WHERE 
  -> often will be at school playground after hours or some indoor gyms can be found
-> always leave area cleaner then you left it .
How do I find people to train with?
Google ‘parkour’ and your area to find meetup groups or classes
 –
Travel to best place to do it or immerse yourself in the sport?
Colorado, Pennsylvania, D.C., London
coach vs watching youtube videos? 
 – Careful with videos as generally will see most extreme, back-flips off roofs etc. and miss the years of progression and very approachable first sessions
 – good coaching in ‘certified’ parkour sessions given the rigorous certification program 
 – a coach will help make sure you avoid overuse, do appropriate strength/mobility and help you set goals for your age/ability
What would a normal “training” week look like / is it competitive?
Best advice to someone just starting out? First class ?
This is basic coaching / training philosophy to remember with Parcour
1) safety – inspect area
 2) Progression – start with foundations and progress to ensure proper form
3) Repetition  – practice makes permanent
4) precision  – ensure can do often
 5) Control  – under pressure, extremes et.c
exercises/training drills?
– lots on web and many qualified communities to help get started. Google “Parcour Warmup and techniques”
 – Routine is typically Warm Up + Conditioning = watch bad habits
 – Adam’s favorite move – Quadrupedal movement -> Uses lots of muscles and is low impact (Crab walk , bear crawl etc. )
What’s the one cool move I can do to make it look like I know what I’m doing?
 -> Lazy sit – stand beside handrail, put both hands on and swing legs over then back on otherside completing a 180.
Best way to avoid getting injured?
– Parkour has a relatively low injury rate
 – ensure obeying progression and precision
 – ensure balanced training week with mobility, endurance and more skill oriented days
Any weird/surprising etiquette? 
  – Handshake by grabbing wrist
 
Follow up from above comment on mind = How is Parcour more challenging to the mind then other sports ? 
 – Stanford Marshmallow study on delayed gratification 
 – Essentially parkour trains for long term commitment to progressing and practice and body awareness .
 – It is portable and adaptable to wherever you are .