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?

Soccer & 10 min Core – Lauren Sesselmann

Soccer, Fitness, model, core, video, entrepreneur

Today we have Lauren Sesselmann, a Professional Soccer player and entrepreneur. We talk about fitness routines for those traveling or just those who are busy. We talk soccer skills and being an entrepreneur. Lauren was a great guest. Check it out!


Don’t forget to check out www.wideanglepodium.com for show info, other podcasts and to see if becoming a donating member of the network is for you.

 

Today’s show is brought to you by HEALTH IQ Life Insurance for Fit People like you!:
health-iq

BIO

Wikipedia for Lauren Sesselmann
Lauren is an American-born Canadian-international professional soccer player and model.
Lauren has been a professional soccer player for the last 5 years, playing with the
Canadian National Team and in the Women’s Professional Soccer Leagues in the USA. She has had the opportunity to play all around the world at the highest level of performance and competitiveness.
Fitness is her life, and after being awarded at the London Summer Olympics, she felt incredibly inspired to share her very own training techniques to help others achieve their fitness goals!
Lauren has had an amazing career, besides her phenomenal performance at The London Summer Olympics, she’s a Gold Medal winner at the Pan American Games in Guadalajara , Mexico in 2011.

First check out Lauren dribbling like a boss on instagram ! ( link here

Fit as a pro DVD’s 
* We are actually really big fans of 10 minutes of core in morning, Peter uses with clients so want to start with DVD’s as we can likely do good job promoting and his clients are always looking for options/ideas

 

Why 10 minutes ?
10-min high intensity workouts for any fitness level that you can do anywhere.
“Fitness has always been my lifestyle, I’m always on the road, and people tell me that they don’t have time to work out.”
Finding things you can use in hotel rooms, or anywhere, that can give you a good workout when weights/gym aren’t accessible (“It’s amazing what you get get done with a hotel room towel!”)
“Seeing people able to make changes in such short time periods is really inspiring”
Newest week-long program mixes cardio, plyometrics, core, yoga, foam rolling

 

Did your soccer training influence the training (e.g. bounce jumps? Cross jumps?)
Absolutely—especially based on how she trains in the off-season, without much strength training
Has some YouTube workouts using a soccer ball!
“It’s surprising how much of these are used in pro sports.”
 
Soccer camp:
for young kids, some advanced, some just getting in—help mold them into good players, and help mold them into being good athletes / pro athletes
Tell us about professional soccer – where is it at in North America? 
going really well for women overall—growing a lot, adding new teams… still not equal to men’s but moving in the right direction.
Serious athletes wanting to go pro
Find a team, even if it means a lot more travel, that’s trying to compete at a high level
Talk to athletes—it’s easier to get feedback than you think!
Look at colleges/high schools with strong teams
Ask a lot of questions: it’s easy to get lost in the shuffle
Don’t worry about failure—be ready to fail and OK with it
“I’ve been told no and cut so many times, but look where I am now.”

 

What equipment to play ? ( e.g. could I just get a ball and a friend? what would we do ?) 
shin guards
shoes are most important (kangaroo leather is nicest, but cheap options available)
cleats: she likes Nike cleats
What’s the key to a kicking the ball well ? (e.g. common mistake of using your toe) 
people kick with their toe, but that will make the ball go all over
kick with instep, right by your big toe
keep head down, body over the ball: leaning back makes ball go high in the air
keep core tight

 

Common problems people run into in first sessions?
kicking with toes
How can I practice without playing? (  some simple drills or small games ? ) 
Practice kicking against a wall: will help with control and having ball close to your feet
The more touches you have with the ball at your feet, the more comfortable you’ll be
Pass it around with a friend
Put cones in a goal or set up a smaller than normal goal post and practice kicking into that
What would a normal training week look like for pro soccer?
   -> type of strength? hours? cross-training ?

 

What’s the one cool move I can do to make it look like I know what I’m doing with a soccer ball? 
Basic pull-back move: charging at someone, take ball of your foot, put it on top of ball and roll it backwards and go in the opposite direction.
Where can we watch you play ?
Canada has a game coming up in February
League is normally on Fox Sports (working on getting a better
Games are all on NWSL’s YouTube channel (http://nwslsoccer.com/)
Social Links 

How to Row – Sara Hendershot

KeyWords: Rowing, Ergs, Paddling, Water-sport, Fitness Programs, Gyms
Sara Hendershot played many sports growing up and tried rowing at Simsbury High School, where she was immediately hooked. She was recruited to row at Princeton University where her collegiate career peaked during her senior season when she was named Captain of the team, rowed an undefeated dual season, a 3rd place finish at NCAAs, and was named First Team All-America. Upon graduation, Sara turned down an offer on Wall Street to continue rowing at the elite level.
Fourth place finish in the 2012 Olympic Games in the Women’s Pair. Following London, Sara committed to training for another Olympic Cycle, but unfortunately was plagued with injury for almost two years.
After recovering from injury, Sara shifted focus to staying competitive while helping others succeed at rowing, and she currently runs an elite rowing coaching program with her husband called Rowfficient in Boston. She is also a Senior Account Manager at SMACK! Media.

 

BIO

smack-on-dock
Sara She is from Boston where she runs an elite rowing program called ROwfficient. She has raced for the Princeton rowing team and placed 3rd at NCAA. Rather than going onto Wall Street after graduation she elected to continue rowing at an elite level which culminated with a 4th place place at the 2012 Olympics in Women’s pair.


Just because I’m not training full time, I can still go out and row.”
1) Why did you choose rowing?
   – what are disciplines in rowing ?
Rowing gaining popularity
14 years of rowing—lots has been changing for women
Competitive as a kid “I can’t remember playing a sport for fun, not competition”
Always looking for new sport to push herself in
Needed a spring sport in high school—soccer, swim and debating track, lacrosse and parents suggested rowing
Really tall/aerobic base —> good for rowing
ARTICLE — RESEARCH ON DIVERSE ATHLETE GROWING UP! “Superperformers” (90% played 3+ sports in high school) LINK?
Diversity in sports – better for development
2) Your rowed collegiately … what were you in school for  ? What could you have gone to wall street for ?
Title 9 would allow women rowers to get on well-developed teams
Didn’t choose scholarship school, went to school that made sense for her (Princeton)
“Could see the person I would become after four years there, and I wanted to become that person.”
2006 and 2011, Princeton won Nationals, but Hendershot was only there 2007-2010 “Helped influence it and build up to 2011.”
Named All-American
ROWING:
Full body movement, engages the other muscle groups, and makes you a well-rounded athlete
wind / technical aspects: on course, wind doesn’t hit the lanes the same way
lots of luck involved
evolution of equipment has changed speed/sport of rowing
TEAM/PARTNER:
8-woman boat in high school and college
4-woman boat in college in 2011
2011-2014 became more focused on 2-woman boat
Different boats have different techniques, help keep things fresh
Favorite was women’s pair: “It’s just you and one other athlete, it’s a very honest boat. You can’t hide in a pair.”
Post-College
Most classmates moved to normal jobs, making lots of money—Sarah went to job interviews, internship at a major bank (80-100 hr weeks for 3 months)
Realized that could be a solid career path, but wasn’t fulfilled, wasn’t feeling like it was for her
After school, asked if she could defer a job opportunity for 2 years while she focused on rowing, but she never went back—“I was too in love with the sport.”
2) After school you had success nationaly and even went to Olympics, tell us about the 4 years leading up to the olympics? ( training, hours, key workouts )
2012 Olympics: jumped into cycle out of college
Women’s national team trains out of Princeton (so didn’t need to move)
Access to 2008 team training in same facility made it more real/possible to be in the Olympics
Training dramatically changed: as student, you’re student-athlete, and academics are really rigorous
Ivy League colleges institute rules to make sure you can’t overtrain
Long, slow distance approach for Olympics
(2012 was 24 for Olympics)
All the volume wore Sarah down, needed to focus on mechanicals
“High volume approach essentially turned me into a zombie”
Need aerobic base, but intensity is forgotten—race is around 7 minutes long
“We’re training like we’re racing a marathon, when our sport requires us to be good at a 2K.”
Prefers more balance of volume/power in training plan
Every athlete is different—different strengths and weaknesses, and training plan should be developed based on individual athlete
Testing can help with this: VO2, lactate testing—see where your strength/weakness is
Self-experimentation is the easiest way, though. You’re an experiment. (Ex: High volume, Sarah was tired, fatigued, injured constantly. Changing to intensity and focus on power, form, skill—felt completely different and improved)
After London, hormones super out of whack after training 2 years at high volume
That cycle, felt so much happier and more engaged and enjoyed the process.
“If you don’t love what you’re doing every day, you can’t be the best version of yourself.”
Princeton team still follows high-volume plan, and by 2014 Sarah knew she had to leave and work with other coaches/psychologists/trainers to get healthy and get stronger—through that, scores improved, rowing improved, and general health improved
“Only option to make the team was to make the 4 or 8 woman boat, and that’s selected through the centralized Princeton center,” and her old coaches were on the decision-making process for the Rio selection
“I don’t look at my last cycle as a failure, I improved.”
The 4 years leading to the Olympics are what you remember: “the mornings, the routines, the little ups and downs”
3) Is there transfer from professional rowing to what the gym-goer or recreational
4) What is Where did Rowfficient come from ? Influences? Basis?
Taken the philosophy Sarah developed leading up to rowing and bringing it to people wanting to get into rowing or people trying to get into even just rowing on the indoor machine
“If you’re not moving efficiently in rowing or in other movement, you’re not going to reach your potential”
“Help regular population take aspects of how elite performers train and incorporate it into your life: quality and focusing on yourself as a human and mover before a specialized athlete”
Large range of people they work with: masters who want to stay fit (rowing/weight training and ability to move under load); CrossFitters (rowing is part of all competitions, so helping elite and rec CrossFitters master the rowing machine); juniors/collegiate/high school/master athlete and improving them in the sport.
Strength Training/Cross Training:
Deadlift translates the best visually and kinesthetically (angles are similar, as is order of operations and muscle engagement)
“Picking something heavy up and throwing it over and over again”
Biggest mistakes for beginner rowers:
Slapping chain is a sign of disconnection
Grab with arms or open with back
Slip butt back without moving handle
Only practicing slow rowing instead of adding intensity
Best Tips:
Move the load with the biggest muscles, i.e you should be moving the handle with their hips, not their arms
Every inch my hips move, the handle should move at inch
Slow down! Number in upper right is stroke rate on Concept 2 machine—aim for 18-24 per minute to start to focus on mechanics
Elite rowers do most training in that 18-24 zone
What is a bench mark / key workout for rowing success in your opinion?
2000 meter race—tested most universally, that’s what you ask a new rower
Lots of other options as well: 1 minute test for power; 5-6K for volume
Test a big spectrum to make sure power and aerobic capacity are both improving
~5:40 is men’s rough record for 2K; just under 6:30 for women
Transitioning out of sport:
Sarah lined herself up for a career after sport (school, business)
Elite/Olympic level still doesn’t have a lot of funding—very small amount to just the top athletes—so you need to figure out a way to support yourself
You have to have another job, and it has to be flexible
“I wanted something I could develop into a career when I was done”
Sara works with Smack Media now (“Everyone there is an elite athlete”: marathon Trials, pro golfer, etc.)
Take experience as an athlete and be able to apply it to work
“I wish I’d allowed myself to enjoy the day to day. There was so much stress… But maybe trying to be more even keel about it and enjoying the amazingness of being able to do it would have been better.”

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 .