medioFondo program featured

Friday June 17, 11

My MedioFondo training program was featured in Canadian Cyclist‘s June-July issue on training for a 100k ride!

This free program is available on their site!

A more detailed version with weekly goals and objectives as well as a detailed GranFondo plan is available through my Training Peaks programs and plans link.



Connections in swimming

Sunday April 10, 11

Every now and again a new idea, or in this case a comparative coaching idea from another sport, yields a reward.

In today’s swim session I tried to import a coaching concept from kayak that I learned about a few years back (ok maybe a decade ago from Dr. Imre Kemecsey) and reapplied Saturday on my coaching session with Vancouver Ocean Sports.  The recycled idea is that of power circles.

The power circle concept is “relatively simple”, as a coach you associate a progression of technical elements with (or through) the relevant joints and muscles AND mental pathways needed to effect that element.  Power circles are an excellent visual mapping tool for sports with complex technical elements executed through multi-segmental movement acting in three or more rotational planes (i.e. canoe-kayak, swimming, xc skiing, gymnastics, dance, etc.).

There are innumerable power circles linking all the physical and technical elements together.  The resulting mental map of a sport’s power circles creates a very robust and flexible web of connections.

The application of this coaching technique is tricky as you have to understand the causal pathways required to effect the technique in question.  Most importantly, you have to know where a movement originates and where that movement ends.  Furthermore, as a coach you can’t rely on  visual demonstration any longer.  You have to develop clear verbal descriptions and engage your athletes in ongoing discussions as they learn the required connections.



2011 Whistler GranFondo program No.1!

Sunday April 3, 11

I just posted my first program designed for the 2011 Whistler GranFondo.

The amount of supporting literature was a little more work than I anticipated and my beta testers all asked for more information or background!

This is a plan for more advanced riders looking to train up to 12+ hours a week for the next six months to be at their best when the event arrives September 11, 2011.  From long distance easy rides to intensity sessions for all energy systems, its all there. Even suggested terrain and weekly goals to get you properly prepared for the journey to Whistler

The plan is now available through Training Peaks- click on the TrainingPeaks logo in the right menu bar for sample info!

Next up, I will have plans for 20, 15 and 10 week builds as well as less training hours for novice and recreational riders


GranFondo program update

Monday March 28, 11

After a fair bit of work my GranFondo Whistler plan is 95% complete.

They should be ready for launch Tuesday PM or Wednesday at the latest!

The plan(s) will be available through Training Peaks or as a PDF on the EAS linked program page

Click the image above to link over to the plans… when they are ready!


GranFondo Training Plans

Friday March 25, 11

I’m going to give it a go!

I’ve been setting up a few GranFondo Whistler training plans for 2011.  I’ll be posting them through TrainingPeaks and have a direct link to my TrainingPeaks plans from my blog.

Seeing as how I don’t buy into the speed or distance based training, my plans will be different and based on plans that fit the participant’s needs and desires as an athlete;

  • weekly training sessions
  • weekly training hours
  • event goals

All the plans will be six month long building up to the GranFondo September 11, 2011 and probably capturing a few other cycling events in the Vancouver area along the way.  The plan will end two weeks after the event following a transition period  to “ease” out of the plan and back to… something else!

More coming on this soon!


SpINfo session

Tuesday March 22, 11

This past Saturday I took part in Cycle4 Athlete Development in support of Amy Kirkham an IM/ | 70.3 Pro I coach.

The session I was leading was an indoor bike spin session, but with an educational theme.  This was new for me as I was trying to do a presentation while working out!  As public speaking isn’t hard enough already, this time I was on my bike, I had athletes riding along and walk by Vancouver Bike Show patrons listening in.

On the positive side, it was expected that I would be short of breath and sweating profusely while doing the presentation.  Pre-presentation checklist was more complicated than usual with microphone, remote control, bike, indoor trainer, towels, gels, energy drinks,…

I lead the group through “planning a fitness workout from an energy system perspective”. In a nutshell, after an easy aerobic threshold warm up, we moved from supra-maximal efforts to anaerobic power to aerobic power and aerobic capacity and economy of motion before closing with anaerobic capacity.

I’ll get the slide show posted shortly.

The fundraiser was a great success and Amy will soon be heading of to her initial 70.3 events in the US and Europe.


stock training programs

Tuesday September 14, 10

After a few years humming and hawing about generic training programs, I am going to draft some for the more popular events in the sports I love to work with.

Historically, I have not been a big believer in generic plans.

However, I am a big believer in high quality coaching being available to those interested in it.   With more and more participants in triathlon, running, cycling and paddle sports, there seem to be more and more poor quality training programs available than good quality ones.  Anyone can hang out their shingle as a coach it seems, but very few have any skills that would allow their true coaching peers to recognize them as such- experience, track record, certification by a national sport coaching association,…

I have often heard said that it takes very little time to wreck an athlete through overtraining and poor guidance, but  a very long time to build long term success.  Any promises to build success in a very short time are more than likely just plain old BS.

So, I’ll see if I can draft up some plans that I would be proud to present as stand alone guidance.  Plans I am thinking of are;

  • a program that sychs with the Triathlon BC series
  • an Ironman Canada program
  • a program that targets a few Half Ironman programs in BC / generic Half Ironman plan
  • a cycling plan for events such as the Vancouver GranFondo
  • possibly a paddling program for Around Bowen Island or similar events

Where I see existing plans failing is in the lack of long term planning for the participants.  The biggest oversight is the failure to align the program with the stage of sport participation the participant is at (i.e. learning to train, training to train, training to compete, active for life, etc.).

In many sports, these stages are applied only to younger athletes in the Canada Games, National Team, etc. streams.  Adult participants and those not fortunate enough to be in the above programs are all placed in the same active for life stage, ignoring any individual goals or competitive ambitions or even a desire to train professionally.  With many adults in endurance sport being professionals themselves, exposure to professional training and training programs is a natural fit.

Keep checking back for updates on this project!