For more information, go to www.weshobsonperformance.com/camps
Boulder Triathlon Camps
If you can't make it to Las Vegas, then be sure to register for one of the three camps at the "triathlon Mecca," Boulder, Colorado.
June 3-6 Newbie Camp - limited to 20
June 10-13 Experienced Camp - limited to 20
June 20-26 Ironman Camp - limited to 8
For more details, again go to www.weshobsonperformance.com/camps
Swimming during the Prep and Base Phase.
Everyone's swimming ability is different. Yet, I have seen very few triathletes, even those that swim fast, have a stroke that doesn't need some fine tuning. This time of year, you want to do swim workouts that build toward a goal of achieving success for the triathlon season. This is a great time to improve your stroke technique after taking a month or so off from swimming. Why? Because your muscles have forgotten what it is like to swim poorly!! Before you start swimming again and getting your body used to its old ways of poor swim technique, take time to do a lot of drills. Get filmed above and below water so that you can see your stroke and what you need to do to improve it. A coach or instructor can tell you only so many times what to change. Visually seeing your stroke will help to reinforce change. You might be swimming with a Master's swim club or a group of individuals. Swimming with people can be very motivating; however, if you are working on drills during a Master's workout, go last in the lane or move to a slower lane. This won't create any pressure to have to hurry your drills.
16 Week Prep and Base Phase Training Program Offered
Do you need some motivation to get you started for next season? I have created a 16 WEEK PREP and BASE PHASE training program to help you lay the foundation for your triathlon race season. The program is designed for you that I believe, and others who have used it, help you achieve triathlon success. This program can be used by triathletes of all abilities and who compete in short or long distance triathlons. The program only costs $5 per week ($80 total). You can purchase the program at www.trainingbible.com/whp
"Wes' triathlon training programs helped motivate me to get out the door. Every workout had a purpose and I felt like I didn't have to second guess if my training was going in the right direction. The program is inexpensive and effective.
Thanks Wes for offering these training programs."
Gerald from Texas.
A bit of Humour
I have an athlete that is doing IM Florida on Nov. 8. She has some tendonitis in her foot so I have her water running. In response to a workout where I had her running 35 minutes in the water, she wrote:
"Okay - so I took the day off from work, but NOT working out.
Water Run - 51 minutes. You are going to get a kick out of this…. I "ran" in this square area that was 4 or 5 lanes wide and ½ the length of a 25 meter pool. In order to pass the time, I visualized the run portion of the Ironman (complete with signs and cheering crowds) and pretended that each time around the square was a MILE. So I "ran" 21 miles today. Hehehehehehe - the things we do to be creative."
Even when an injury can sideline you from doing "typical" training, positive thinking will not only help the ability of the injury to heal, but also the visualization will prepare you for race day.
Congrats to WHP Athletes Alex Morton and Adam Zucco at Hawaii Ironman!
New Coaches in the WHP Coaching Network
Wes is proud to announce three new coaches in the WHP Coaching Network. Philip Anikan, Andy Johnson and Michael Redman have vast experience with racing and helping other triathletes, such as yourself, achieve your triathlon and life goals. The WHP Coaches excel in certain race distances and their coaching services are reasonable to fit your budget. To view the available coaches, please go to http://www.weshobsonperformance.com/coaching/network.htm
Figuring Out Wattage Without Having A Wattage Meter
The speed to power relationship (wattage) while riding an indoor trainer is based upon the formula listed below. If you add your average speed to this equation, you can calculate your average power. To record your average speed, it is necessary to connect a bike computer to your rear wheel.
[5.24482 x (Average Speed in MPH)] + [0.0191676 x (Average Speed in MPH)³] = Average Power in Watts
Using 17.2 MPH average speed, your power out put is as follows:
[5.24482 x (17.2)] + [0.0191676 x (17.2)³] = Average Power in Watts
90.210904 + [0.0191676 x (17.2)(17.2)(17.2)] = Average Power in Watts
90.210904 + [0.0191676 x 5088.448] = Average Power in Watts
90.210904 + 97.5333358848 = Average Power in Watts
187.7442398848 = Average Power in Watts
Triathletes on a budget no longer need to own a Power-Tap hub or SRM cranks to measure improvements in their power output. You can simply buy one of the best bike trainers in the business and calibrate it yourself. But wait, the designers of the Kinetic Trainers will be coming out with a computer in a few months which will tell you what your wattage is while riding the Kinetic Trainers. You can purchase a trainer, and receive a free Rides ~ The Rockies: Volume 1 at: click here.
A Bit of Humor: Part 2
As many of my coached athletes are in their rest period or some are almost into their rest period, I thought I would share with you what most of you triathletes are like. First is from Cindy who is doing IM Florida in a week and yet she is already looking towards next year J The other is from Alex who just finished IM Hawaii.
From: Wes Hobson - Wes Hobson Performance
Sent: Tuesday, October 28, 2003 2:37 PM
To: Cindy
Cindy,
Here is your invoice for November. I am charging you one week only as I want you to rest all of the rest of November. Even for you Miss Type A!!!
From: Cindy
Sent: Tuesday, October 28, 2003 8:50 PM
To: wes@weshobsonperformance.com
AHHHHHHHHH - I'm going to go through withdrawals …. Let's compromise - 2 weeks - I've got to have some kind of workouts.
I want to lift weights (after a decent recovery period of course). I have been doing some shoulder and arm workouts to strengthen the shoulder. I have not felt the shoulder pain in weeks!!! I think the lifting will also help me later next year with my weakness on the bike (power and climbing). Plus it would be really cool to see the muscles tooooooo. J
2 weeks not 1!!!!
I bet I'm not the ONLY Type A athlete that you have!!!! Bet you were Type A when you raced too!
Later Dude,
Cindy
From Alex:
Good morning Wes, I started training again this week. I am doing the weight lifting. M, W, F, and yoga T,TH. I rode 60 miles on Sunday and my hips are still sore from the race. I might swim this week, but I do not plan on running or riding until this weekend.
I am happy with Kona, but I know I can race much faster. This next year, I am going to learn to race and work on my speed. The first year was to drop weight. The second year was to get fit. The third year is to get fast. This year I will need to get my ass up in the morning and complete one of the workouts before work. The intensity of my workouts will be much higher if I do not have to complete two workouts after working all day. If I get my zone 3, 4, 5 workouts in, I know I can race in zone 3 and push the 9 hour mark next year. I will probably do some short races next year as well. Talk to you soon.
Alex
From Wes:
It is great that you are motivated for next year. I like your race plan. However, I would advise you that you don't start training yet. Weights can be OK, but let's hold off on doing the three sports, at least for two more weeks. Enjoy this time off Mr. Type A. I plan on getting you back up on the program starting Nov. 16.
Alex's Reply:
There is nooooooooo @#$%*&! way I can go that long without training. Nov 16, that is 40,320 minutes without training. I can not do it. And what the hell are you talking about-Type A my ass. Type A would have counted 2,419,200 seconds without training.
(Give or take a few) We will need to talk about this. Does mountain biking and cycle-cross count??
From Wes: :) I am sorry, Triple AAA
I believe in taking a break for at least two weeks and even a month and a half, depending on your triathlon goals for next season, when the last race is done for the year. This will only help you as you start up your training program with more enthusiasm and physically recovered. Spend the time off to reconnect with family and friends who support you the other 11 months out of the year.
Newsletter Forwarding:
Readers are encouraged to forward this newsletter to friends, family members and other triathletes. If you've been forwarded this newsletter and would like to subscribe (for free), complete the easy online subscription form at www.weshobsonperformance.com.
About Wes:
Wes Hobson has competed in over 220 triathlons, from sprint- to Ironman-distance. He garnered 35 first places, 60 top-three finishes and 96 top-five finishes during his 12-year professional career that also included being selected "Triathlete of the Year" by the USOC. Wes co-authored Swim, Bike, Run, and created three triathlon and cycling related films. Wes coaches multisport athletes, single-sport athletes and puts on the Wes Hobson Performance Triathlon Camps. He can be reached at wes@weshobsonperformance.com. To purchase any of his films or book, visit www.weshobsonperformance.com.
