12th Fastest 50 YO Short Course Duathlete In The World

My race didn’t go quite as planned as you might guess from the self-deprecation in the title. Actually it went very well given that I couldn’t run two steps 24 hours prior to the event. But, still, it’s not what I was envisioning whilst training. The title’s a play on an old birthday challenge video on one of Todd Mei’s challenges where everyone kept referring to Nate Emerson as “the 27th fastest ultra runner in the United States. 27th ain’t bad. Neither is 12th. It’s only bad when you could have gone faster.

so easily could have been 13th

“I’m running better than I have in years.”

Never say things like that. Especially right before a race. It virtually assures something bad will happen. And, sure enough, a couple of days after this utterance I’m pushing my training a little beyond normal (since, ya know, I was running so well and all) and, boom, one step too many. I knew right away what I’d done but didn’t think it was too bad. I’d aggravated an old soleus injury that manifests in the Achilles. I stopped immediately, walked home, and put my calf on ice.

Timing was pretty bad as it was during my last hard session before leaving for Europe, meaning I didn’t have time to see Geoff or Mike at Elite. Where I was heading, rural France, wasn’t going to have anyone to see either so I was on my own. This seemed fine as I know the rehab protocol well and I left optimistic.

hard to complain about lack of hard training in this setting

It improved over my two week race taper but not quite fast enough. Three days prior to the race I landed in Gijon and went straight to the Team USA medical team. After some consideration they decided on a light course of therapy. It was a gamble but given it hurt too bad to be competitive, and perhaps even race, it was worth a shot. A few hours later, as the team paraded down the beach to the opening ceremonies, my Achilles felt as though it had been replaced with a burning iron rod. I listened to the festivities at a hotel bar while icing my calf, figuring that my race was probably over.

But I had two days so I kept trying. Ice, therapy, ice, rest, ice, sleep, ice. Repeat. Miraculously, the day before the race it felt ok, at least to walk. So I put on my shoes and warmed up, going through my series of warm-up drills. A okay. I then ran a little in my Hokas (huge crazy-looking shoes with heaps of padding designed for ultra runners), which went well enough. So I tried my race flats. Step one, yes! Step two, damn!

In a last-ditch effort I went back to the doc (and chiro) for a more aggressive taping job and some meds. He said he’d found heel lifts in a random store (I’d already tried the local sports store) so I bought three different styles. I also picked up some compression socks on his recommendation. I was going to try every possible option to keep my soleus together for what I hoped to be about an hour of hard effort.

In the morning the pain was still there so I added some old school cast-style taping to the new-fangled physio tape I’d been given. I then quaffed down some new meds provided to me my friend Spider, that the team doc told me were now banned. Spider assured me that with a prescription they were legal (he is a doc so I had one) and that he’d been tested at Nationals while taking them, told them he was taking them, and was fine. Plus, I had to medal in order to be tested anyway, the odds of which seemed precisely nil even if I could run pain free given:

I had the wrong bike set-up for the hilly course

there was room for one wheelset so I gambled

I hadn’t been able to do a hard effort in three weeks

I could not warm-up properly since my bike was already in transition and I wasn’t going to waste precious steps before the race

I was running in what would look like clown shoes to the other competitors

admittedly the entire outfit is clown worthy

Then I added more tape outside of my compression sock, stacked two heel lifts inside my shoes, and was ready to square off against the fastest age-group athletes in the world. As the pic shows, I’m pretty confident.

About 400 meters after the gun my “race” was over. I started slow—needing a proper warm-up—and hoped if nothing hurt I could steadily speed up throughout the race. But after a quarter mile or so it already seemed as though I was far too far behind to be competitive. And my calf hurt. A lot.

But I really wanted to finish as long as I wasn’t going to do any lasting damage. My thoughts were that if I made it onto the bike I’d be in there, which I still felt was the case until I had to do the short transition run in bare feet. By the time I’d clipped into my bike I was no longer sure I’d even finish the bike, much less the final run.

As I rode it began to feel better. There was a 5k climb on the bike course and quite a few riders passed on my way up. However, I was able to keep them in sight and at the crest of the climb, with everything seemingly intact, I got to thinking I would finish and decided to race a little bit. On the downhill and subsequent flats I passed everyone who had passed me and quite a few more. For the only time during the race I was actually flying. It felt good, until...

I had just caught some guy coming into the last transition and we started our few hundred meter transition run together. I lost at least 100 meters to him over the course of my barefoot hobble. The last run, however, started oddly fine and in the first half I caught this guy and a couple of others. Then I felt a bad twinge up my calf and spent the last mile or two running slow and worrying about the hot poker someone had rudely shoved inside my calf. I got passed by a couple of Spaniards with nary a reaction but, upon entering the stadium, when I heard a guy closing quickly I managed to summon up a kick feeble enough to fend him off, which I’m pretty sure bummed him out based on the scream he let off when he didn’t catch me by the line.

the more i look at these the more i think that he really deserved to catch me.

I had no idea what place I’d finished and I didn’t care (I only found out when Bruce posted it on Facebook). All I knew was that it wasn’t last and that I’d managed to finish the race, which made me happy. I hobbled out of find Romney, who helped me into the med tent, where I needed to spend some time before starting our actual vacation.

romney properly holidaying

Lying in the tent I asked her—and myself—why I did these races when it’s so much more fun to climb, or ride, or just run through the mountains without a thought of time or speed or placing. I didn’t have an answer and started wondering how much money I could get for my bike in Spain (someone asked to photograph my bike—just the bike) so I wouldn’t have to cart it around. But as people wandered in and out of the tent, all psyched just to be at this event, no matter how injured they were or how they finished, the vibe grew on me. And I started wondering what it would be like to come to Worlds and have a race where everything went perfectly....

Non-Race Report

After crashing hard on a ride Sunday it now seems official that my only races this year will a state championship, national championship, and world championship. I guess if you’re going to race you might as well go big. I will also add that this is not the best way to prepare for racing, especially if you’ve any interest in your results.

It wasn’t meant to be like this. At the beginning of the year my calendar was filled with preparatory races. Duathlons are scarce in my part of the world but I travel a fair amount so it didn’t seem like such a task to run into a few here and there. However, my work and race schedule’s never synched up and the closest I found myself to a duathlon on any given weekend was a nine hour drive. I’d also circled some tris, runs, and bike races to do and none of them worked out either.

Other than Duathlon Nationals, which I had to do in order to qualify for Worlds, the only race I made it to was our mountain biking state championships. This had nothing whatsoever to do with prepping for multi-sports. I only entered this race so I could qualify for nationals, visit my friend Rebecca, and ride all the trails she’s always going on about. I did manage to qualify, traveled to Ketchum for the event, which leads to this installment of the non-race report.

biketown.


The non-race report requires some back story. Cycling and triathlon teams have tradition where the best placed rider on the team writes up a race report and submits it to the team mailing list. During the end of my race-every-weekend stint as a road racer, when I missed a long stretch of races for strange, amusing, and downright lazy reasons, I submitted a “non-race report” that seemed to entertain the lads as well help them not feel bad about calling early on a race morning to make sure I’d show up.

reed on a night where we probably weren't making the races in the morning.

Most of these tales included my friend Reed. We were on the same team we lived an hour apart. This meant that it generally made sense to stay at whomever’s house was closest to the next day’s race. And this led to a series of last-minute decisions about things to do that might be more fun than riding our bikes in circles as fast as we could. These might include an epic road ride, a long climb we’d been wanting to tick off our list, a casual group ride that was supposed to be attended by cute girls, mountain biking, rock climbing, or simply a long night of drinking and socializing leading to us wanting more sleep. The first few excuses were legit but, after a while, we decided that it really was more fun to just ride our bikes on our own time than it was to race. I haven't raced much since.

who looks like a pig?

yep, biketown.


So I’m in Ketchum, a few days before Nats, and not exactly tapering. In fact I’m trying to ride as many of the classic local rides as possible before the short holiday is over. I’ve got two races on the schedule, neither of which I care too much about. The morning of the first race I head out early to pre-ride the course, and crash. Hard.

reba got this call while we were at breakfast. it's mountain biking. sometimes you crash. at least my crash didn't turn out like this.

It’s a stupid crash because it’s on a part of the course that I’d already determined to run because Rebecca told me it would be much faster. But I’m going slow and warming up and just want to see if I can clear the obstacles. I don’t preview anything and one second I’m hopping over a tree and the next I’m doing cartwheels down a mountain side. I’m shocked, because it looked rather innocuous, but if I’d bothered to glance at it beforehand I would have seen a root shooting out from the back of the tree that was like a small ramp leading off of the trail. I’m pretty bloodied but everything seems to be working so I ride the rest of the course and then head to breakfast. The next morning one hand would be too swollen to grab my brakes—and is still bothering me a month later—but that’s an aside.

A little later, Finnegan and I begin a nice long and slow warm-up for the race. Norba (now USA Cycling) races are short (usually 10-20 miles) and ridiculously fast out of the gate. They are hard to warm-up for because the first few minutes are absolutely full gas. Since I often settle in about hour three (too much enduro stuff over the last decade) I decide to warm-up for an hour and a half; riding aerobic for most of it and putting in a few hard efforts to “open the pipes,” as cyclists say. This also doubles as a workout for Finn and allows me to preview another classic trail.

At some point along this trail thoughts of the long-forgotten non-race report start to trickle into my head. The trail is great. It’s empty. We’re surrounded with quiet, just a few mountain sounds, and jillion-dollar views. I hit the end of my warm-up and sit down to have a snack. I can faintly make out the race announcer, far below, and picture the mayhem of 100 guys all redlining to be first into a dusty stretch of singletrack. I look in the other direction, where empty trail stretches forever into a mountain range I’ve yet to visit. Finnegan has never looked happier. I ask his advice. Needless to say, the non-race report is alive and well.

at this point there's only one rational decision that can be made.

A Realistic Training Template For a Busy World

I can’t believe that it’s only four weeks until I leave for Europe. The final phase of my training program has snuck up on me like a ninja in what’s been a chaotically busy summer. But that’s life as a recreational athlete. Every day doesn’t revolve around training. Training comes down to what I can fit in around everyday life. And this is the case for, like, 99% of the people I work with. And one of the major keys to success is getting them to adjust to the fact that their training schedule is a proposal, not game where one wrong turn means that you lose.

Last night I drew up my template for my final prep for Worlds. It’s a guideline for the volume, intensity, and amount of recovery I think I need to be ready for the race. But it’s only a logical proposal based on science. It’s not a daily schedule, even though it looks exactly like one. My realistic goal is to tick off what’s on the plan, and follow its structure, within the constraints of life. This means that my training log will probably look a lot different than what’s written here, but should yield the same results as long as I stick with the principles reflected in the schedule.

I’m writing this because rarely does a day go by when we don’t hear questions from customers who think that if they deviate from their workout schedule all of their hard effort will instantly disappear. We even stopped using suggested days on our schedules because we got so many “if I do Chest & Back on Tuesday instead of Monday will P90X still work?” type of questions.

Training is not magic. It’s not a game or a trick and there is no on and off switch. Our training schedules follow logic and are very important—as is the template I made last night—but only as a guideline. You need not follow the schedules to the letter to get results. You need to adhere to the principles to keep training hard enough, give yourself enough rest between similar workouts, and not over train and hit a plateau. Doing a Turbo Kick class at the gym instead of HIIT 20, a company softball game instead of Kenpo X, or going a little overboard at your friend’s wedding… it’s all just nitpicking. Success comes from training hard, seeing your program though to its end, then finding a new challenge to keep you moving.

The schedule here is my race-prep training only. Not listed is my mobility work (yoga, stretching—at least a short session daily), weight training (one PAP session per week for the next three weeks), prehab/rehab/core (2x/week), and climbing (Worlds are in Spain so climbing is definitely on the agenda—2-3 short sessions per week).

Why Overtraining Isn’t Always Over Training

If I ever lose my mind and decide to run for a public office would someone please remind me of this post. I’m a terribly inefficient socializer. Whenever I spend an inordinate amount of time in social settings I break down, even if my exercise patterns are minimized for the situation. Of course I could just adjust to this, becoming a glad-handing, canned answer man who can waltz through a day of baby kissing without it causing so much as a blip to my adrenal system. I just don’t see the upside to making that switch. I like being engaged in conversations. And I like my alone time. A lot. So remind me. Please. No politics.

The perils of schmoozing isn’t the point of this post. It’s to remind you that overtraining doesn’t necessarily mean that you are working out too hard. You could just be living too hard. Training effectiveness isn’t all about bringing it. It’s about balancing your training with your recovery, which takes into account diet, daily activity, and sleep. Lose any one part of this equation and risk becoming overtrained, even if all the exercise you’re doing is based on recovery.

This topic came up again and again in many various forms on last week’s Chairman’s Adventure in the south of France with Team Beachbody's top coaches. It was presented in the form of discussions on jet lag, post workout nutrition, pre-workout supplements, and the effects of alcohol on your workouts, and on and on. Each topic is worth its own post, which will be coming. Today, my jet-lagged foray back into public writing is only on the big picture perspective as exemplified by me.

I set up my training schedule to finish a hard block prior to leaving on this trip. The week-long biking adventure seemed like a perfect opportunity for some active recovery. In theory it would have been. A few hours a day of casually spinning through Provence is a text book performance recharge, especially knowing that you’ll be well fed. What wasn’t taken into account was sleeping poorly, late night wine tasting, lots of stimulating conversation, the motivation provided by a pace line, a few wrong turns leading to under-fueled hours on the bike, and Monaco’s 24hr lifestyle with Jon’s friends.

non-planned things that can lead to overtraining:



riding harder than you planned.

Dave Ward HAHAHAHA. It's just slightly more complex than that. I sat next to Steve Edwards for 2 hours on a bus ride. If that doesn't fill your head with blog/vlog posts I don't know what will.

engaging conversation

making a wrong turn after one of the world’s most iconic climbs, leading to 12k of climbing you didn't fuel for.

focusing all remaining mental energy on the wines of provence.

four hour explorations of the maritime alpes with only 16oz of water.

enjoying the sunset... til sunrise.

Since you can’t always tell if you’re overtrained I planned a little test; the same ride pre and post trip as a gauge. About an hour into my post-test I knew I’d over cooked the holiday. The punch I had before, even while training hard, was lacking. I’d have to shut things down and lose perhaps a week of World’s training. I was hit with further evidence later that night when I got a cold—the easiest to read overtraining meter there is.

After two days and lots of sleep things are feeling back to normal. I’m bummed to be missing out on the hard training that was on the schedule but keep reminding myself that 1% overtrained is worse than 25% undertrained, or so the saying goes. If that didn’t work I could fall back on how much fun the trip was because it’s always worth missing a few workouts for time well spent with good friends. Anyway, I always expect hurdles along any training program and so should you. Even professional athletes, who are paid to do nothing else, have a hard time keeping their planned schedules on track. And if pros have trouble you might, too. And this mindset will help so that when you hit life’s inevitable bump in the road you don't endo.

Training Weaknesses

It’s not just a cliché to say that in order to get better you must be willing to get worse when it comes to training. And though it’s easy to rationalize on paper it’s often hard to buy into a periodizationl strategy when you’re suffering and not seeing tangible improvement. This has been my July.

A month of PAP workouts, running drills, and short hard efforts on the bike are hopefully improving my power and top end speed but I’m is such a state of breakdown it’s impossible to gauge how it’s working. Re-tooling neuromuscular patterns wreaks havoc on the system and keeps me on edge. I don’t feel comfortable and find myself wondering if I’d have been better off overall to keep training my strengths in a way where I know I’d peak for my race in Sept. As I said at the start of the month it’s a gamble to try this on such short notice and I won’t know how it went until I begin integrating my training in August. At least this hay is in the barn and now I’m looking forward to unwinding with a recovery trip to France with some of Beachbody’s top coaches.



Where I can tell I’m getting stronger is in my PAP workouts. I’m leaping higher and have much better lateral stabilization. Last night I did Asylum Back To Core and Relief as a recovery day and it felt like one—itself an indication that something good is happening. But all this power gain comes with a loss in endurance and, hopefully, there’s time left to bring this back to competition level. Peaking for races is always tricky and it gets even harder when you also attempt to throw in a major body composition alteration.

This is why P3 tries to get as much time with athletes as far away from their season as possible. The longer time period you have to easier it is to make major changes. In these videos are the Utah Jazz’s Derrick Favors and Gordon Hayward. Both showed promise as rookies but need improvement to become household names in the NBA. To get there they’ve been working at P3 on weaknesses since the season ended. In the two examples of PAP complexes you’ll see Hayward jumping off of one leg to try and offset a discrepancy in leg strength, while Favors’ targets lateral explosiveness. Very motivating for those days you aren’t in the mood to bring it--as well as a small preview of P90X2.

Speed Month

The World Championships is a short race and I’ve spent most of the last decade doing ultra events. I need to be faster, so July is going to target power and explosiveness, which equal speed. Hello postactivation potention.

Pure speed is one of the harder elements to improve because it takes more than simply getting into shape. You need to train both your musculature and your nervous system to respond differently to stimulus. Getting fit is a natural extension of exercising but getting fast takes targeted training, which is not always as much fun.

But I recently did a short mountain bike race, our state championships, to qualify for nationals and got my ass handed to me in spectacular fashion. I qualified but lost nearly a minute per mile to the winner. Ouch! Speed has always been an allies (I was a sprinter in high school) but the last decade of going long and slow has retrained my body so it no longer knows how to be fast. In order to be competitive in Spain some major reprogramming is in order.

summer transformation goal

I do actually find this training fun. The downside is less time playing with my friends. Now instead of going out for a ride, run, or climb being a focal point of my training it’s what I do on rest days. Training consists of drills, intervals, and PAP.

The latter is the key. If you follow TSD you know what this is, and why it comprises the third phase of P90X2. If not read this. And this. And if you’re very curious dig though all of these posts.

Essentially my schedule looks like the third training bock of P90X2, with some sports specific stuff added. This form of PAP—that the general public is about to get a taste of—is the epitome of applied science for athletes. And though I’ve already done some experiments with PAP complexing I’ve never been focused on improving my speed. Basically I’m headed back into the lab and it’ll be interesting to see how the experiments shake out.

Trust Your Training Program

Periodizational training can be a hard sell because each time you change training blocks you take a small step backwards. But these steps “back” are there for a reason and, eventually, you lose less strength during each transition leading to larger cumulative gains near the end of your program. If you alter your program so that you never regress you hamper to ability to ultimately improve. This requires trust.

Every 90-day (or longer) Beachbody program comes with a periodizational strategy designed to do this. As you’ll see if you click here, mutiny is a rational consideration when you aren’t moving towards your goals. But you should trust these schedules because they work, which I know because I’ve spent the last 30 or so years of my life trying to perfect them.

And while I know how to set up periodizational schedules for a broad demographic my own personal plans are more of a crap shoot because I’m always tweaking, or experimenting, with something theoretical. Each time I set up a new scenario I’m never 100% certain it’s a good idea.

Yesterday my training took me back into the gym (well, garage) for the first time in six weeks, where I was somewhat surprised, and quite happy, to find I’d lost little, if any, strength doing Asylum Strength. I say surprised because six weeks is about the outside of time you can hang onto strength gains. It’s not like I’ve been doing nothing, far from it, but outdoor sports don’t usually allow you to keep strength gains made in the gym. This is a sign that my training plans are going according to plan.

I began this schedule back in January. Back then transitions weren’t so smooth. In the deep off season you should focus on areas of weakness. This means your strengths will suffer, which is fine, since you know (or should know) that you can get them back. But it’s still hard to wrap you head around the fact that you might be training harder than ever before only to be getting worse at your main objectives then you would be if you didn’t train at all.

Closer to your objectives these peaks and valleys merge. You don’t take big steps back during transitions and each step of your training leads to a little peak. Eventually, if you get it right, it all cumulates with a major peak in fitness.

The lesson of the day is to trust your program and let it work. We get tons of mail (literally if it weren’t electronic) from people wanting to alter their program, or quit, as soon as they get weaker, gain weight, feel tired, or hungry, or anything that’s not what they consider to be the direction they want to be going. But you’ve got to trust us; those steps back are going to lead to improvements that you never would have believed to be possible.

Maintaining, Transitioning, and Play

I was just answering a question on the Message Boards about maintaining results that leads right into what I’ve been doing since my last training cycle ended: playing, tactically, which can be just as important as the program itself.

Without breaks any training program will get stale. Your results will plateau, your enthusiasm will wane, and you’ll increase the risk of overuse injuries. For most of us life itself creates plenty of opportunity for breaks, but they should be scheduled regardless. And if you plan these breaks well they can lead to improvement that’s almost as rapid during your program, especially if you’re training for sports.

Here’s a very simple overview of why, without going insanely nerdy on you:

Training almost always targets certain energy systems in your body. Beachbody programs generally target those that will lead to rapid body composition change because that’s what most of us are after. But whenever you actively target one area of fitness others are being left out. If you know what your training program isn’t covering then it can be easily to fill this in later. If you don’t it’s harder, however, it’s not all that tricky to figure out what your training has been lacking because, basically, it’s stuff that’s the opposite of what you’ve been doing.

For example let’s use P90X because it’s the most inclusive program we offer (meaning that it concurrently targets the broadest range of energy systems). Because every workout has you training at your maximum for about an hour, simple math lets us guess, correctly in this case, that we probably aren’t targeting things that are much shorter or much longer; which are the energy systems concerning muscle cell motor unit recruitment (or power) and aerobic efficiency (aerobic endurance). While these areas aren’t too important for body composition change they can be extremely important for athletes. If you’re an athlete who values one or both of these areas they are best trained during your breaks from the program.

Furthermore, specific sports always require some amount of more simple body adaptations, such as getting used to the elements your sport is played in. These play periods should focus on lots of time doing your activity. For example, in almost any sport skin is vital and can only be prepared specifically by doing the said sport.

Finally, sports all require specific neuro-muscular patterns (often called engrams) that, while somewhat retained, need to be refined if you plan on continual improvement. Again, these are gained by doing the actual sport. Also, if you’re training is sound you’ve gained fitness (strength, endurance, mobility) which must be taught how to perform. Play time, through specific adaptations of your training gains, will help you get stronger while you aren’t doing any actual training.

If you look at the calendar of my month “off” (top), you’ll see that I’m spending as much time, or even more, doing exercise as I was when I was training (below). The only difference is that there are no real workouts. But there’s a plan, which is, well, no real plan because taking a mental break is vital to build-up enthusiasm for structured training. But within my “no plan” I’m still playing in areas that weren’t targeted during my last round of training, while also building up skin, making environmental adaptions, and refining my engrams. The goal of which is to have me mentally and physically ready to progress further during my next round of training.

key: boulder, climb, coop = some form of climbing; 4 x 10 means 4 5.10 routes, etc; mtb = mountain bike; RUKE = run/hike, which is an aeorbic-level hike (ultra pace); FWU = a variation of the X2 functional warm-up, which i don't usually record; NIS = neuro-integrated stretching; brick = run and bike workout; trainer = rode my bike on a trainer indoors; RACE = duathlon nationals

“I just want to look good on the beach”

Your training program should have a definitive target you want to achieve with it. Prior to working for Beachbody my world was mainly filled with people who wanted to be better at sports. Then it transitioned to overweight folks who wanted to drop weight for a myriad of class-reunion-type motivators. Since 90X hit a few years back it’s been coming full circle, but not totally. The Beachbody community is filled with athletes but most, it seems, are still more motivated by aesthetics than performance. The most obvious anecdote I have to cite is a college baseball player I was working with. As I tweaked his training towards pure performance he finally came clean and said, “I do P90X because I just want to look good on the beach. I only want to make sure it doesn’t hurt my sport so that I don’t lose my scholarship.” Target defined.

As a lead in to seeing how I create my programs you should know that I don’t care how I look on the beach. My personal programs are created for performance. I often experiment with other styles of training, for work mainly, but I’m always looking at everything in relation to how it will improve biomechanics. Aesthetics is simply a by-product of performance.

On that note here’s another anecdote. I write up scientific evaluations on all of our workout programs. We need these in foreign television markets who aren’t as liberal as the United States when it comes to what you can advertise on TV. Marketing slogans, such as muscle confusion, won’t fly unless they can be scientifically defined and, of course, all of our programs are based on training principles so this is easy—they just don’t always make sexy copy. So, anyway, the scientific advisor board (or whatever it’s called) in the UK, upon reading my definition of how P90X was a targeted performance and that body composition changes came as a natural extension, came back and asked us why we didn’t advertise it that way because they thought it sounded impressive. Apparently, looking good on the beach doesn’t have the same clout on the sceptered isle as it does here. Luckily (by design) P90X can be used for both.

The point of today’s post is a warning that the training program you’re going to read about over the next few months is leaving the beach aspect out. It’s how to use Beachbody’s program for increased performance for my sports (cycling, running, climbing). Only.

the tour is no gun show and these guys will drop you.

“Twelve inch arms don’t drop nobody,” is something that my bodybuilder friends used to like to say. The fact is, however, that in strength to weight ration sports small arms are exactly how you drop people. With the plan I’m laying out I’ll get fitter, and look ok to some, but I won’t be targeting my six pack or the gun show. So if you’ve got a reunion coming up and were planning on wearing a tank top you’ll probably want to amend this program, which can be as simple as my final anecdote of the day.

We’re shooting an X2 vid and, in this program, we do most movements out of unstable or athletic position to induce more muscles to fire. During one set of a biceps movement Tony drops into a stable platform and picks up more weight. “Sometimes,” he says. “Maybe all you care about are your guns.”

Winter Training Recap

Given it’s the first warm sunny day of the year here in Utah it seemed like a good time to record how my winter training program went. Maybe then winter here in the Wasatch will finally end. We kind of skipped spring but what are you going to do? At least our house isn’t about to get flooded so I’ll count myself lucky.

Back in December I wrote down some goals and carved out three large blocks of training leading to a race at the end of April. May was a month “off”, and now it’s time to add to the base I spent the winter building. I don’t often record the end result of my programs. The goal of this blog is to educate; hopefully in an entertaining manner, and planning a program aids with this. Results are a nice perk, especially when you hit a goal, but the important elements of training programs happen en route. End results are personal and I only report on them if there’s a good story involved or something to learn.

This time, however, I’m rolling my winter training into another program that should be some help to all of you Beachbody-ers that use our programs to train for sports. The next phase of my Year of Fitness will be putting my knowledge to the test, big time. But that quest begins later. Today we’re recappin’.

From December:
Goal: since all training plans must have one, is to build a huge fitness base that will see me through an epic year of adventures.

I think this goal went well. While a lot of my sports specific fitness is nowhere near its peak my general conditioning is as good as it’s been in my life. I’ve got no acute injuries (other than some scrapes from falling off my mountain bike), my chronic pains are all at bay, and my strength base is very well rounded.

training with finnegan: meaning most of it was on trails. not ideal for speed but big plusses for fun, especially when you consider how crazy an un-exercised rescued cattle dog can be.

My primary fitness test, Duathlon Nationals, went well. With very little sports-specific training I easily qualified for the World Championships in a fun, very spirited, and ultra-competitive race for a multi-sport event (which can be very boring). Later I learned that a few of us had been penalized for some weird infractions and then had to sweat out the selection process as our penalties (6 minutes in a race where I was 4 behind the winner) knocked us into the alternate category for the US team. My official notification of selection came just as I was ready to target some new goals for the next round of training, but now I’m all in for the World’s in September, in Gijon, Spain.

probably losing time for sporting un-triathlon-specific ritte clothing

Climbing-wise I’m way behind schedule, mainly because the weather has been dreadful. Last week we humped some gear up to a local crag (with a one-hour uphill approach so we stash gear so that we can “run” up and down after work) and it was still completely soaked. Most of our local cliffs won’t be ready until midsummer so there just hasn’t been any urgency to get serious.

And while I’ve had very little time for long endurance days the few I’ve put in went surprisingly well. This is a testament to how solid a fitness base our programs build as my training centered, as you may know, on Asylum, an as-of-yet unannounced Beachbody program, and the PAP phase of X Two.

likely i was the only one racing in tucson who did this sort of thing for training.


There were no injuries during this phase. I only missed training during 90X filming, where I’d scheduled a break anyway, and the week following it when I got sick—about as good as I can expect in a five-month program.

what's next, buddy?

My break officially ends on June 1. The summer training schedule will be announced soon. If you plan to use Beachbody programs to prepare for any outdoor sports pursuit, particularly multi-sports, I’d recommend following along.