As we move into winter months here in Europe, the topic of vitamin supplements is often at the forefront of discussions. Here in Southern Spain the winter is so mild that I can still do my morning run in shorts and a technical t-shirt during mid-January; so I can't complain about the temperature. However, the question about my vitamin / mineral supplementation program has been asked - and I will share it all with you here. What do you do for vitamin / mineral supplementation?
I have a question from an athlete that is new to heart rate training. He went out for his first run with his new heart rate monitor. When he got home he noticed that his heart rate was only 132bpm. He's worried that he might be going too slowly to get any fitness benefit from his run. This gives me a chance to explain some of the information covered in the Heart Rate Training chapter of my book. What do you think about a heart rate of 132bpm during a run?
Today a question about whey protein and what is my favorite to use. It gives me the opportunity to pop the whey protein bubble. The hormones and mucus forming pus found in all dairy products are concentrated in whey protein powders - which is a waste product of the industry. This is then marketed and sold using models that have STEROID enhanced aesthetics. As Nietzche said: "Sometimes people don't want to hear the truth, because they don't want their illusions destroyed." What do you think?
Isn't it ironic that the optimum cycling cadence is 90+ pedal revolutions per minute and the optimum running leg turnover rate is 180+ foot strikes per minute. Most people find it easier adjusting to a 90 cadence on the bike than 180 SPM while running. That is why I include cycling in my training programs, as it helps athletes adjust to a more efficient leg turnover rate. What do you think?
Whether your knee is at the level of slight discomfort, a niggle, or full limping - there is one thing that you can do NOW that will relieve 90% of knee problems almost immediately. Do this regularly and you will save yourself from going under the knife and give you years of injury free running. This video is about what I do to stay injury free. What do you do?
So what now.... You've signed up for an ultra marathon, your first ever 50 miler. Now reality has dawned that you only have 11 weeks to prepare. How achievable a goal is that? This is the topic under discussion in today's video.
For many runners the term marathon is an ultimate in terms of distance and endurance. For non runners it is a concept that mast fail to wrap their minds around. However for the ultra runner, the marathon is simply a stepping stone among others on the path to their goal. This is often a challenge for a runner new to ultra distance running. The feeling of: 'how can this "ultimate distance" of the marathon, that I have been striving for so long towards, be "downgraded" to a training run'... In today's video we discuss just that - using a marathon as training for an ultra. What do you think?
During that final 7 day count down to your first ultra marathon, what are the nutrition tricks that will give you that extra boost on race day. What special new and different foods do you eat and what to you avoid for those 7 days. This video covers my own personal nutrition and what I change to my diet during the week before a solo, unsupported ultra. What do you change to your nutrition during race week?
It's January and time to discuss training programs and how to build them. The easiest training program in the world to compile for an athlete is the single event program - like the kind you download from the internet. The process is simple. Create an aerobic fitness foundation and as the goal event gets nearer add hills (power) and intervals (speed) and finally a taper. This is a periodised plan. When you do a multi-event season, especially across different endurance sports, the structure is essentially reversed. Power and speed during pre-season and build blocks and endurance and recovery make up the racing blocks. For instance Olympic gold medalist Nicola Spirig is just doing intervals at the moment across swim, bike and run - and you'll be able to see the results as Rio 2016 gets closer. How do you build your training plans?
I have been around the running / triathlon / multi-sport game for many years and seen some crazy innovations. Some disappear quickly while others stay - such as compression garments. This latest idea for jiggling beer bellies, I'm not entirely sure. There certainly will be a market, but the jury is still out on it has a practical use in distance running. What do you think?
Every January so many of us look at our list of running objectives that we have written down for the new year, and wonder... Is this over ambitious? Do I have enough fitness from last year? How will I build to my new goal distance and stay injury free? The list of self-questioning goes on. This video covers many of these "beginning of the year" self questions and potential answers. Do you have other self questions that you deal with each January? What are they and how do you answer them?
Today's video is about drop bags. I've used them and I am sure that many of you have used one too. When I do Sierra Nevada (Spain) peaks solo and unsupported, I carry my drop bag up to one of the mountain refuges, then do the peak light and fast, collecting the drop bag on my way back down. But for a 50k? What do you think?
A new year and normally new resolutions all round. Maybe you, like others, have set yourself a goal of running an ultra marathon. The first step will be to get consensus on what exactly is an ultra marathon. That is what lead to today's athlete question. Once you know what you want: MAKE the goal. WRITE it down. WORK your GOAL every DAY.
Today's question deals with what specific advantages heart rate monitors have. An entire chapter of my new book due out in January 2016 deals with heart rate monitor training. So with that in mind, let's unpack the single biggest advantage of using a heart rate monitor in this video. What do your feel is your biggest advantage of using a heart rate monitor?
An interesting question cropped up recently as to why running race distances are not standardized... We have metric with 5k, 10k, 50k, 100k... Then half and full marathon... Then imperial for 50 miles and 100 miles... It can all get a bit confusing - especially to an outsider. This video discusses the various options. What do you think? What is your solution?
Now that the cooler temperatures have started reaching some of us up north - although it is still suntan weather here in Spain... The time has arrived for the most of us to start layering up against the chill. Sometimes there are some parts of your anatomy that seem to stay chilled, no matter what you try to do for warmth. This video tries to get to the 'bottom' of the problem. What do you think? Do you have a semi-secret strategy for a warm butt?
I always find it ironic when an athlete asks a coach whether they need a coach... That is sort of like asking a dentist if you need a dentist to take care of dental issues... Or whether you need a mechanic to help fix your car. The chances are that if you have gotten to the point in your own life where you start asking those sort of questions, then the chances are that the answer will be YES. However, you need to find the right coach, and I explain why in this video. What do you think?
When you start stacking your ultra marathons close together, rest, recovery and rehabilitation become the key factor in your program. Here I discuss some of the things I have learnt over the years regarding recovery phases.
There has been a lot of negative news reports lately about the IAAF and corruption with regard to doped athletes. Other federations can follow the example set by the Spanish Athletics Federation. With one simple stroke of absolute genius they have managed to clear the name of Spain's most successful female track athlete ever! What do you think of the brilliant genius of the idea.
Today's question deals with the option of doing weight training for a 100 mile ultra marathon. The athlete wants to increase his gym sessions to four workouts per week of lifting weights. I suppose that he is afraid of losing his 'gains'. This video gives my view on the role of pumping heavy weights as preparation for a 100 miler. What do you think?
Today I have a question about what it takes to be on the start line in Kona. In this video I explain the type of single minded determination that is needed to make it into the top 3% of Ironman age group athletes that get to line up at that fabled pier. The question is: Do you have what it takes?
The old debate is put to scientific bed at last: What will make you faster: buying a lighter bike or reducing your body weight by the same amount? And why? Here I explain all in a straight forward way.
Cross training has always been a cornerstone of my run training as a valuable way of increasing cardio volume without the added stress to my joints ligaments and tendons. In this video I explain what I do to stay injury free all year round. Always remember to keep it fun!
Today I have a question from a guy that tips the scales at 210lbs and he wants to start running to lose weight. His question is about how to go about running the weight off. I have been clinically obese when I was younger and so can give my personal insights regarding what worked for me and kept me injury free.
Does the kettle bell swing have a place in the runners cross training routine? What type of impact can a kettle bell really make? Do I, or would I use a kettle bell - or recommend it to athletes... That is the question. My answer is in this video. But what do you think?
I have received a question about whether it is possible to race and train exclusively on real food? This is a matter close to my heart - pardon the pun. My views and opinions on the matter are sometimes seen as unusual or even controversial. I share those in this video.
When the temperatures start to plummet during winter getting sufficient hydration can be a real problem. I know. Over the years I have developed a strategy that works for me to get enough hydration into my body. And THIS is how I do it...
How long can you go without running before you start getting really cranky? This is what I do to keep the running withdrawal shakes at bay. What do you do?
There is a theory that couples that train together, stay together... But how true is that... And do both partners benefit athletically from training together? And when one partner feels held back by the other - How do you prevent that from creating strain within the relationship. I have spoken to many running and triathlon couples over the years - both professional and age grouper. This video is about what I have found to work best. What works best for you?
This is a response to a question from an athlete that has successfully completed a 50 miler and wants to sign up for a 100 miler in the new year. The concern is how to build up training volumes in order to get to 100 mile fitness levels and remain injury free. This video covers my approach to building the endurance from 50 to 100 mile level.
Another day and yet another question about what my preferred 100 mile training plan is. Well until I complete my eBook of 26 weeks to 100 miles, here are the key elements that will make a 100 mile training plan right for YOU.
Today I have an athlete question about what will be my single biggest and most important tip for a runner that is just 5 weeks away from their first ever 100 mile ultra. This video contains my BIGGEST EVER tip for 100 mile athletes.
Many athletes have or currently suffer from an ITB issue. So today's question is completely logical. What is the best way to return to running training following ITB treatment and rehabilitation. Even though I treat my ITBs so that I am not injured, this is how I would return to training if I were to be injured.
Today's athlete question deals with post workout recovery and which recovery drink formula I promote for speedy recovery. What is your go - to recovery drink?
Today I have a question about doping in ultra trail running... Apparently ultra trail running is so clean - even at elite level - that no athlete (age grouper or professional) ever gets tested. What do you think?
Today I have an athlete question about what is the best setting for her exercise bike to most improve her hill running. This video unpacks the basic strategy that I use for all my exercise bike / spin bike workouts to help me improve my running completely injury free.
I have a question today from an athlete planning to do his first 50 miler in six months time. He is worried about what his weekly mileage should be now in order to build the endurance he needs over the next 6 months. This video explains my approach to a six month lead time to an ultra.
Today I have an athlete question about what to do with a race shirt for and event where she had a DNF. In this video I share my opinions and suggestions about what she can do. What would you do?
Today I have an athlete question about my feelings regarding compression socks. This video explains my view on where compression socks are effective and where they are not.
Today I have a question about knee pain and what to do about it. Many many years ago I had a medial ligament injury that was resolved without surgery. THIS is what I did to cure the injury.
