THE SPIRAL STAIRCASE: Unlocking the mystery of motivation and visualization

Motivation. It’s a tricky concept when it comes to sports performance and even more so when it comes to general fitness.

For athletes it shouldn’t be hard to find your motivation. The great ones are internally motivated and seldom have trouble finding new motivators even once they’ve accomplished their initial goals. I’m certainly not lumping myself into that “great ones” category, but I’ve always fit into the internally motivated category. I just don’t have trouble finding ways to get motivated. I learned as a young teen to practice visualization with regard to my sport at the time – wrestling.

There was a legend that went around about my coach that he could take us “down the spiral staircase.” During that mythical trip we would could lose 5 pounds and become champions in our minds.

Although we never went “down the staircase,” we learned the principles from him and practiced them on our own. I spent hours in quiet meditation – staring a hole through the wall or the ceiling – visualizing success in competition. I saw it, felt it, heard it, smelled it all in my head. When the real thing came around I had already been down that road and was well prepared. I won my state championship 1000 times by the time I actually won it on the mat.

Visualization practice not only applies to wrestlers though. Triathletes, runners, cyclists, and certainly mixed martial artists can apply the principles as well. If you’re competing in anything – regardless of what the sport may be – someone out there is training to beat you. They honestly believe they will beat you. And they’re training to do so – training hard. How hard (smart) are you training? I’ve trained myself and I train my athletes so hard that it’s inconceivable that anyone is working harder. Understand, I’m not suggesting overtraining. Part of training “hard” is training smart. Enlisting the help of a good coach (E-geeks / Top Step Fitness) will make training hard - and to your limit - a successful endeavor.

Now for the tough part: what if you’re just a regular guy/girl who wants to shed a few pounds and live a little longer? Motivation tends to run out easier for these folks. I’ve been training people for nearly 10 years now and I see it all the time (seeing it now as a matter of fact). Enter the mental reset button: THE SPIRAL STAIRCASE. Visualize yourself at the top of a long and winding spiral staircase. At each descending floor are the obstacles that have held you back from reaching your potential. You’re going down those stairs and you’re going to confront them – and win.

These obstacles are your own and everyone’s are different.

Get a notepad out. Write them down. Really think about your life. What are the things that have kept you from achieving the fitness you desperately want? You can’t say you don’t “desperately want” fitness or you wouldn’t still be reading this.

So what are they? No time? Fear of failure? Fear of the unknown? Bad past experiences? Bullying? Name calling?

For athletes it can be specific opponents, our athletic limiters, fear of failure, or even fear of success (believe it or not, this enemy lived on my own staircase). It’s dark going down the Spiral staircase, but for the first time in your life you’re headed down those stairs with the light of hope following you – floor by floor.

Now spend quiet time practicing the spiral staircase in your mind.

You’ve named your enemies. Now ask yourself why you can’t defeat them. On the spiral staircase there are no answers to those questions, because you CAN defeat them. Visualize it. Nothing can hold you back. You’re strong and resolute. For God did not give us a spirit of timidity, but a spirit of power, of love and of self-discipline.- 2 Timothy 1:7

Set goals for yourself.

Work with your coach to figure out how you’re going to achieve them. When you start questioning yourself it’s time for another trip down the staircase. Each time you become stronger as your enemies become smaller and weaker.

Visualize success.

Understand though, that there is no instant gratification on the staircase. It’s an exhausting process just like exercise itself. Try it. It will pay off.

Chad Nikazy

Introducing Mark Evans of Acme Multisports

This week we hear from our friend Mark Evans of Acme Multisports. Mark is a very knowledgeable guy when it comes to everything triathlon – oh, and we suppose he has a lot of other useful knowledge as well. This week he gives us some history and some useful tips whether you’re new to triathlon or have been racing for several season. Enjoy!

I remember it like it was yesterday, although it was more than ten years ago: I decided to try a triathlon. At that time, I thought Ironman was the only tri distance! I was a runner. Didn’t swim. Didn’t even own a bike. What was I thinking? Mainly that I didn’t want my kids growing up with a fat dad!

So I bought my first bike. I started running more. And I found a place to start swimming. Back in 1998-1999, Hendersonville wasn’t exactly rife with triathletes. I was training alone and didn’t have a clue what I was doing. I remember one time in particular asking a lifeguard to help me with my swim stroke. I was struggling just to get across the 25 yard expanse. He sort of shook his head and said, absolutely deadpan, “You just need to swim more.” Thanks.

In 1999, six months after I started training, I put it all together at Memphis in May, an Olympic distance triathlon. Nervous, anxious, and slightly nauseous, I filed up to the interval swim start where a volunteer was chanting: “The water smells like roses. The water smells like roses.” They must grow some absolutely rancid roses in Memphis. Even several yards from the start, the smell of rotting fish hung in the warm air.

But I ran into the murky water, put my head down, and started swimming. Then I started panicking. This was my first swim in open water, and things look much, well, more open, when you’re 200 yards away from shore. I finally got myself settled and made it through the swim in around 54 minutes. Slow? Sure, but it was a monumental achievement for me.

Somehow I made it though transition and onto my Trek 1200. Sailing along at a mind-numbing 14 mph, I felt like one cool triathlete. Until the slightly chubby-looking fellow on a futuristic bike blew past me. Then there was the older woman on her mountain bike. And then…I decided to just have fun…because I was! This was my first race and it was a blast.

When I finally hit the run, I felt like I was truly back in my element. I don’t consider myself especially fast, but at that time in my life I was very consistent and relatively quick. I felt good to catch – and pass – a bunch of those hotshots from the bike leg.

All in all it was a good experience. It must have been because here I am ten seasons later, still racing and still having a blast. To date, I’ve competed in more than 80 triathlons, ranging from the sprint distance all the way up to the Ironman distance (three IM finishes).

Today, when I talk with people thinking about giving our sport a try, I remember what it was like when I first started. Back then I didn’t even know what questions to ask – let alone, how to answer the few questions I had. The good news is: if you have even the slightest interest in trying a triathlon today, there are many knowledgeable and friendly individuals, coaches, and clubs available to help you get started on the right foot.

Here are a few things that will help you in your quest to be the best triathlete you can be:

1. Get started! Find some other people participating in the sport and start asking questions. No question is stupid. In many towns there are local triathlon groups. Go to the USAT website and search for a triathlon team in your area and get involved. If there is not one, check with the local health clubs to see if one is organized.
   
   
2. Set realistic goals. Interested in an Ironman? First, spend a season or two building your base endurance and getting race experience in the shorter races. With three disciplines to master, it takes some time to get it right – and accumulate the equipment. In the southeast region, Team Magic has some great beginner-friendly races. Try one of those.
   
   
3. Get a bike that fits! A properly sized and expertly fitted bike can mean the difference between enjoying your new sport – or dreading every ride. Find a reputable dealer who can help make sure your bike investment goes the distance. Also, having a tri-specific bike is not critical out of the gate.
   
   
4. Ride with experienced cyclists. Your learning curve will be much, much shorter riding with an experienced group. Most areas have regular cycling groups catering to all levels and abilities. Just ask your local bike dealer how to get started.
   
   
5. Find a swim class or swim coach. Swimming is the first discipline in most triathlons. For many people, it’s also the toughest portion of the race. Finding someone to help you swim, teach you proper technique will enable you to be a better cyclist and runner too.
   
   
6. Run as often as you can. Find a group to run with occasionally. It is important to build relationships while you are training. Plus, it really helps pass the time on those long runs. Watch your running technique.
   
   
7. Run for at least ten minutes after every bike ride. I picked this little tidbit up from someone years ago and it works for me. Also, if you’re doing triathlons, you will be running after swimming, so practice that, too.
   
   
8. Stretch, Lift and work on your core. Sure, it’s hard enough to cram all those swims, rides, and runs into your busy schedule. But you’ll never see the full value of all those workouts unless you’re staying limber, developing lean muscle mass, and strengthening your core. Believe me, IT IS IMPORTANT!
   
   
9. Rest. Not active recovery. Rest. Don’t feel guilty if you need to take a few days off. Training places a great deal of stress on your body – and it needs time to recover. In fact, if you simply keep piling on the training without rest, your body will not adapt properly to the workloads – and you will plateau.
   
   
10. HAVE FUN! Why else are we doing this? Yeah, we want to prove we’re still young, agile, specimens of health. But if you’re not having fun, you might as well be at work. Smile as you race. Thank the volunteers, the race officials, and everyone else who helps put on your event. Bring others in to the sport. Let them know how much fun they can have too.

Mark

Vitamin Warning

A news story making the rounds late yesterday and today asserts that certain vitamin supplements may 'do more harm than good.' Worth a look if you're a supplement user.

Stay true to your zones!

Jon
Endurance Geeks

Introducing Todd Moore

This week we hear from our superstar athlete, Todd Moore. Todd’s a health care professional with limited training time – but he has intense dedication and a fiercely competitive spirit. He simply wants to get the best out of himself and everyone around him. Frankly, the guy scares us sometimes.

Aloha! My name is Todd Moore. I’m 39 (race age) and entering my 4th season as a triathlete. I have been blessed to be married for over 14 years to my best friend, Christy, and we have 2 great boys, Henry (13) and Jake (3). For the past 15 years I have been in the health care field, primarily as a healthcare administrator.

Why triathlon? At my age, contact sports are not an option, church leagues just don’t do it for me, and golf has become boring. Triathlon is more than a sport: it’s a lifestyle requiring determination, discipline, focus, attention to detail, hard work, and a competitive spirit. I do it because it keeps me healthy, positive, energized, and ready to take on the world. Plus, I’ve made some great friends along the way.

This season I’ve challenged myself with some pretty big goals. First and foremost, I have the Ironman World Championships in my sites. My goal race for qualification is Ironman Wisconsin. The tough course suits my training as I live in a rather hilly area of Middle Tennessee. Plus, I just love the challenge of taking on a course that has tamed some pretty sizable egos.

I’ve been working with E-Geeks since January 2008 and am seeing some good results. I recently turned in a ½ marathon PR of 1:31 – 6-minutes faster than my previous record. My next challenge is Gulf Coast Triathlon in Panama City Beach, FL in May. The half Ironman is on a flat, hot, and often windy section of the Florida pan handle. It’s a great race with awesome volunteers and occasionally some pretty big names in Triathlon.

With a few long training weeks ahead…and the guys constantly harassing me about “staying in my zones” and making sure I’m staying healthy, I’m pretty excited about seeing what I can do this season. So far, besides one successful race, I’ve produced two wonderful kidney stones which have made training over the past few weeks…interesting. More later. Aloha!

Todd

Nutrition Myths and Fallacies

In the world of diet and nutrition, with so many conflicting ideas, philosophies, plans, myths and fallacies abound. Here, we set straight a few of the more enduring myths:

VITAMINS WILL ENHANCE YOUR STRENGTH AND ENDURANCE
This is a fallacy. Vitamins supply the body no calories and cannot be used as fuel. The body excretes 70% of the vitamins that it does not need. Only people who are deficient in an area should take necessary supplements. Please consult your physician or a Registered Dietitian before increasing your intake. Some vitamins are potentially toxic.

DIET PILLS ENHANCE METABOLISM AND CONTRIBUTE TO WEIGHT LOSS
False. Initially one will lose weight after taking diet pills due to the lowered basal requirements of food and calories but in the long run diet pill users will usually gain more weight back.

AN INTAKE OF REFINED SUGAR CARBOHYDRATES FROM SOURCES LIKE HONEY, SODAS, CANDY BARS AND MARSHMALLOWS WHEN FEELING LOW, WILL BOOST ENERGY LEVELS.
Unfortunately, you will probably experience the opposite. Sugar snacks provide a quick jolt of energy but the effects are short-lived and in athletes can lead quickly to “bonking” or “hitting the wall.” Instead choose complex carbohydrates which burn much more evenly and provide sustained energy over a longer period.

CAFFEINE STIMULATES THE APPETITE AND SHOULD BE AVOIDED IF TRYING TO LOSE WEIGHT.
That caffeine can act as an appetite stimulant has never been scientifically proven. However, if taken properly, it can aid in raising the body temperature and possibly contribute to body fat loss.

EXCESS PROTEIN WILL BE USED AS ENERGY IF TOO MUCH IS TAKEN IN.
True…but only when carbohydrate and fat sources are depleted. The body will use protein as fuel only as last resort. Most excess protein is stored as adipose tissue (body fat). Make sure you consult your nutritional consultant or health care professional on how much protein is necessary for you.

Stay true to your zones!

Jon and Barry
Endurance Geeks

Exercise and Mental Stress

A quick update to provide you with a link to an interesting article...even though those of us who exercise on a regular basis already know the stress-relieving benefits!

Whisk Those Blues Away

Stay true to your zones!

Jon
Endurance Geeks

Mental Toughness

I was perusing a personal blog I kept a while back and found a post which tied in to some things I've been thinking about lately. I wrote the post between Ironman Wisconsin 2006 and my impending build to Ironman Florida 2007. I had set a pretty out-there goal: finish IMFL in under 10 hours. That didn't happen for a variety of reasons...but I had some fun in the training. One of the things I was focusing on back then was defining goals and wrapping my head around suffering (in terms of racing and training). We'll revisit goal setting and the mental aspects of training often in this blog -- so, to kick it off, here we go...

"During this training downtime, I’ve been doing some reflecting. Since IMWI, I’ve really had to consider the role mental toughness plays in our sport. These are just some thoughts…thinking which will hopefully lead me somewhere positive and constructive.

Mental Toughness

If you’re going in, go all in. If you train for a year and it all comes down to one event, why wouldn’t you leave it all on the course. It’s a question I’ve been asking myself since IMWI ’06. By the time I crossed the line, I sure didn’t have much left. I ran okay for the first twelve miles (notice, I didn’t say the first loop). Then the meltdown. Cold, wet, feeling miserable.

I remember seeing the Capitol dome far off in the distance at some point on the second loop (I don’t recall the mileage) and feeling whatever resolve remained just drain from my body. I was exhausted and that visual representation of how far I had left to travel…well, I couldn’t muster the will to run another step.

But somehow, I ran the last two miles to cross the finish line. So why not the last three, four, five, or six? It wasn’t supposed to be easy or comfortable. It was a test of will, the ability to endure and overcome, and I just wasn’t able to let myself suffer (to the degree necessary to continue running).

Self Control

What amazes me is the thin sheen of control I actually have over my will to suffer. Basically, that’s what the second half of the IM marathon is all about: facing exhaustion, uncooperative muscles, and the elements, how much are you willing to suffer for the win, a personal best, or simply to cross the finish line? How do we sharpen our ability to manage and somehow exert some measure of control over our willingness to suffer?

Unfortunately, I haven’t yet fully wrapped my head around it. But I do believe this: besides ourselves, we have no real control over anything or anyone. As such, we define and create our own destinies. Obstacles, whether people or nature, may indeed be obstacles to our ultimate success – but it is the control we exercise over ourselves in formulating our responses and reactions to those obstacles which determines our success (what we define as the positive outcome)/failure (the negative outcome) in any given situation.

Perhaps our willingness to suffer correlates directly to the importance we place upon success. If success is the attainment of our goals, then the investment in a goal might be the key to our willingness to suffer.

Goals

For IMWI 2006 I didn’t really invest in a goal. I wanted to finish – and I was fairly confident of my ability to do that. But beyond finishing, I hadn’t constructed any make or break goals which would see me though the tough spots. Having a goal to finish in this case was not enough to overcome my unwillingness to suffer. By the time I reached the marathon, I knew I could walk and still make all the cutoffs.

So I need a more substantial goal. Something which requires me to dig deep – and then a little deeper – to find the best I have to offer. So many of us set our goals at the level of our current competence. Perhaps as a defense mechanism – with little chance of failure, we can meet the goal, maintain the status quo, and feel good about our “success.” But if we continually fail to address our limiters (in life and in multisport), then we simply cannot grow. That’s what behind my Road To Sub 10 Ironman Florida goal. It may not be entirely realistic, but at this point, it’s what I need stretch myself beyond my comfort zone and find out what’s really possible."

--------------------------------------------

Stay true to your zones!

Jon
Endurance Geeks

Resistance Training for Athletes

This installment comes from our friend Chad Nikazy of Top Step Fitness: Wrestling, Multisport and Conditioning. Chad is a competitive triathlete – and when it comes to sports conditioning and getting the most from your weight workouts, he’s the go to guy. Visit his website at www.topstepfitness.com.

Like all relationships, my love affair with the weight room has had its ups and downs. As a high school wrestler I put just enough hours to get by. But then came college and the “bigger is better” mentality. I was 5’5 and 135lbs, but found myself working out with the “300 club,” a group of guys who could all bench at least 300lbs.

While I never put up 300lbs, I benched 285lbs and was, pound for pound, easily the strongest in the group. Plus, I was having a blast. Lifting daily and fueling the habit with a steady diet of pizza, beer, and a few dangerous supplements, I packed on an extra 25lbs of (mostly) muscle.

Flash forward to marriage and adulthood. My 160lbs had “redistributed” itself in all the wrong places. Enter my sudden interest in triathlon training. Swimming, running, and cycling took the pounds off. I did a little lifting but kept it to one set of each muscle group for 15-20 light reps. I wanted to steer clear of my old ways.

Problem was, I kept catching my wife giving me strange glances. I’d lost nearly 30lbs and I was a fast triathlete – but I’d also gone from muscle-bound to Poindexter. Worst of all, I was much more prone to injury.

Now my training – and the way I train my athletes – is geared toward preparing for a fight…because essentially that’s what we’re doing. Whether wrestler or triathlete, we’re all preparing for a struggle requiring muscular strength, endurance, and flexibility – not just a strong heart and lungs.

What follows are some things I’ve learned from years of doing things the wrong way:

Body Weight Exercises

These are absolutely key because they typically engage multiple-joints and – obviously, require that you lift and carry your own body weight. Plus, such exercises mimic the stresses of actual competition. Try pushups (there are many variations), squats, lunges, pull-ups, etc.

Train On Your Feet

Forget lying on a bench or sitting down. Standing forces core body stabilization to support the weight. Also helps work your abs and back.

Use Free Weights

For the athletes reading this, stay off the weight machines. Beginners, use the machines for while, but eventually move the free weights. Free weights offer a full range of motion and force core stabilization. I prefer dumbbells to barbells in most instances.

Perform Multi-Joint Exercise

When is the last time someone said “let’s play that new sport…you know…leg extension! After that, we’ll play leg curl.” Do squats and dead lifts instead.

Confuse Your Muscles

Changing the types and order of exercises you do on a regular basis keeps your muscles challenged and prevents (in a good way) adaptation. This is a huge component of the Top Step Fitness Conditioning program. We’ll do 15-20 different varieties of exercise over the course of an hour – in varying orders, durations, etc. Confusion leads to growth!

Balance Your Exercises

Always train the muscle opposite another trained muscle. Dumbbell bench press is great, but balance that with some rows to keep your lats strong. Imbalanced muscles lead to injury. Think of doing equal amounts of “pushing” as you’re doing “pulling.”

Active Recovery

My clients never stop moving…NEVER. Resting between exercises just wastes precious time. Doing two sets of alternating shoulder presses? Do the first set – then knock out 30 mountain climbers – go right into the second set – then do 30 jumping jacks. Keeps the heart pumping and the blood flowing. I’m convinced keeping your blood flowing reduces lactic acid accumulation caused by weight lifting. Plus, you get a free cardio workout in…something we can all appreciate!

Get Crazy

Finally, use creativity in your workouts. Real warriors do real-world training. My folks lift sand bags and grappling dummies. They run with them, press them, etc. We recently did laundry basket backpedaling sled drills. Ask me about that one – my folks will never forget it.

Sample Top Step Fitness Conditioning Workout

Note: this workout was designed for a group with several months of Top Step Conditioning under their belts. This particular workout was a “chest day.” It was followed two days later by “Back and Shoulders.”

Always consult your physician before beginning any exercise program. Then, seek the guidance of your trainer – or better yet – join Team Top Step or Endurance Geeks.

Warmup: 10 minute run or warmup as follow: 20 jumping jacks, 10 squats, 20 jumping jacks, 10 lunges, 20 jumping jacks, high knees, 20 jumping jacks, butt kicks, 10 pushups

Workout: 3 minute rotations – stay at each station for 3 minutes then move to the next as quickly as you can.

Round 1:

Ellip: L5@8mph

Heavy Bag: Solid

Tread: 1%

Mat: 30 ground and pound punches on dummy / 20 knees / 5 dummy squats

Weights: Flat Bench 3 x 10 heavy (15 jumping jacks between sets)

Weights: Rubber Band Flys 3 x 12 (Jumping jacks)

Round 2:

Ellip: L7@7mph

Heavy Bag: 50 punches / 20 mtn. climbers (continuous)

Tread: 1%/2%/3% - change incline each minute

Mat: Jump Squats 2 x 15

Weights: Incline Bench Press 3 x 10 heavy (Jumping jacks)

Weights: Medicine Ball Pushups 2 x 10

Round 3:

Ellip: L5@8.5mph

Heavy Bag: Solid

Tread: 3%/2%/1%

Mat; InOut Abs x 25/Frog Raise x 20/Twist x 30

Weights: Decline Bench 3 x 10 (jumping jacks)

Weights: InOut abs x 25 / Bicycles x 30 / Twist x 30

So What is VO2 Testing All About, Anyway?

One of the questions we often hear is how someone actually benefits from VO2 test testing. We thought we’d take this opportunity to explore the question in some detail. So, hang on, because it's a thrill-a-minute!

Aerobic and Anaerobic
No doubt you’ve heard the terms “Aerobic” and “Anaerobic” thrown around in conversation. For anyone aspiring to peak endurance performance – or just wanting to drop a few pounds and stay in shape – they’re ultra important. Luckily, the concepts are relatively simple:

• The Aerobic system burns mostly fat
• The Anaerobic system burns mostly carbohydrates

As a source of fuel, fat is certainly the most abundant, providing hours of energy. Carbohydrates, in the form of muscle and liver glycogen, deliver energy – but at a higher cost. Glycogen is consumed faster than it can be replaced. Your body also utilizes protein as a fuel source – but its contribution to energy output is minuscule, so for this discussion we’ll focus on fats and carbohydrates.

Now, one thing to keep in mind is that the systems are not either on or off. In other words, we’re always burning some mixture of fats and carbohydrates to produce energy. That’s why energy gels, nutrition bars, and other products providing concentrated carbohydrates are used on long rides and runs – we need to keep replenishing our carbohydrates (we’ll talk about nutrition in more detail in a later post).

So the key for endurance athletes and those looking to stay fit and trim is to burn the most abundant fuel available – fat! Or, as we’ve learned, a higher percentage of fats relative to carbohydrates.

But how do we control what fuels we burn?

It’s All In The Zones
Unlocking your metabolism is as easy as strapping on a heart rate monitor and exercising within specific zones. A key heart rate indicator is Anaerobic Threshold (AT). AT indicates the point at which your body can no longer deliver oxygen to your muscles in quantities necessary to burn fat as a primary fuel source. As the stores of muscle glycogen are depleted, your energy begins to wane – and if you’re able to continue exercising through the fatigue, eventually liver glycogen is utilized…and that’s pretty much when you either “hit the wall” or “bonk.” Not a good feeling!

There are variety of methods for determining Anaerobic Threshold – problem is, most methods are merely averages of people in your age and weight group. Studies show these can be wrong for any given individual by 40 to 50%!

A Better Way
The only way to know your true Anaerobic Threshold and target heart rate zones is to measure how much oxygen your body is using as you increase the intensity of your workout. And we just happen to have state-of-the-art of laboratory equipment that does just that, measuring both VO2 and VCO2.

Through a simple, graded exercise test, we can target Anaerobic Threshold and determine a range of zones corresponding to recovery, aerobic or endurance, tempo, and interval workouts. Plus we can tell you the percentage of fat relative to carbohydrates you’re burning at any given heart rate. Talk about targeted training!

Beyond the Aerobic Zone
Of course, as an athlete, you know you have to take things outside the endurance zone – T-Pace intervals, Fartleks, time trials, track intervals – in order to push your body to new levels of fitness. It just comes down to knowing when and how much intensity to add. And that’s where having a good coach can make all the difference. More on that later!

Stay true to your zones!

Jon and Barry
Endurance Geeks