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Newsletter
- July, 2004
Welcome to the Wes Hobson Performance Newsletter!
Sponsored by Orca and Cervelo
In This Issue:
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******************* Additional Specials!********************
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* Compex Sport - Enhance your muscle recovery, strength and endurance. PLUS, receive all 3 films FREE: Rides, Racing Faster and Eyes & FREE shipping with purchase! |
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Frazz by Jeff Mallett
* WHP Athletes Kick Some Serious Butt at IMLP and Racine Half IM
Congrats to many WHP athletes for awesome racing this past weekend. Just a few of the highlights.
Ironman USA
- Courtney Ogden - 3rd - 8:50:45
- Tim Luchinski - 6th - 9:01:43. He is now the US National Champion. This only after he had airline flight delays and he didn't arrive to Lake Placid until 2 AM
THE MORNING of the race.
- Alex Morton - 24th overall (including pros) - 9:39:22.
- Lianne Evans - 10:43:24 - 8th in the pro women.
- Jeff Tenniswood - 11:46:35 - who did a personal best by 40 minutes from an easier course.
- Mike Stone - 12:42:35 - who was on course for a personal best, but 15k into the run, his right knee locked up which led to a walk and a 5 hour marathon.
Racine Half IM
- Adam Zucco - 4:20:08 - who has been on a tear as he won his age group by 9 minutes and he finished 20th overall, including pros
* WHP Camps a Success!
For another year, the Wes Hobson Performance Triathlon Camps were a success! Each camp focused on techniques, endurance and mental strategies required for the sport of triathlon, delivered by experts in the field.
Seven enthusiastic campers of the first camp, Newbie, had yet to compete in a triathlon before attending camp. Since the June camp, I am pleased to report that five of the seven have successfully completed a triathlon. Already, this incredible group of "triathletes" are excited about reuniting at the Experienced Camp next year.
The Experienced Camp had a wide range of athletic ability, from a 17-year seasoned triathlete to those in their second season. As you will read in the responses below, even these veterans have successfully taken minutes off of their triathlon time as they integrate new technical skills, as well as training and racing theories discussed at the camp. To top it off, they will soon be movie stars when the WHP Camp film is released; offering training and strategy sessions from the camp on DVD.
Not bad views while we filmed! |
The week long Ironman Camp at the end of June brought six triathletes from all over the country, and immersed them in a week of intense training and camaraderie, creating lifelong friendships. The IM camp experiences, including its intense training regimen, will be remembered by all, and in particular, the epic ride from Boulder to Breckenridge. The ride itself, 104 miles with 14,562 feet of climbing, was supposed to be grueling enough. However, the campers experienced driving rain and plummeting temperatures for most of the ride. To top it off, five miles from the Summit of Loveland Pass at 12,000 feet, the campers experienced snow for the next hour!!! Thankfully, the snow didn't collect on the road, but there were three inches of the white stuff on the rocks at the top of the pass. Riding up during the snowstorm was actually rather peaceful. |
However, once we started the descent and the wind ripped through our wet clothing, all of us became chilled to the bone.
The athletes were tried and tested, yet they all came through with flying colors. Two days later, after filming the disciplines in sunshine at 9,500 feet, we biked back, over Oh My God Road, with not a cloud in the sky and 80 degree temperatures. For the week, the triathletes trained between 32-36 hours.
In June of 2005, WHP will again be offering all three camps Newbie, Experienced and IM. To reserve a spot, write wes@weshobsonperformance.com (Dates are TBD, but registration numbers will be limited.)
* Camp Responses:
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Wes,
Thanks again for all your help. You should feel very good about the impact you've had on another enthusiastic athlete. That's what it's all about.
The wind is my best buddy.
Mark |
Hi Wes
The camp was great. I met some terrific people and learned a lot. I've already noticed the difference in the pool. Stretching my arms out has brought my stroke count down almost in half. A few weeks ago, I was doing mid to high 20's. After the camp, I'm now able to do between 12-14. I signed up for my first Olympic distance Tri. I'll let you know the results.
Thanks
Andy
Wes,
The Orca wetsuit I bought during the camp was great. I really would have been screwed if I didn't have it for this race. At first, I was worried that my timing chip was going to come off when I took the suit off, but it stayed on ok. I even put my shoes on while I was riding! I really learned a lot from the camp and also had a great time. I eat a lot more vegetables, which my mom likes. My workouts seem to have more of a purpose than just going out for random miles. Well, thanks for a great time at the camp.
Thanks,
Eric (16 years old)
P.S. I like the deleted scenes in "Triathlon Through the Eyes of the Elite"
Goal Setting Seminar. |
Big sky country of Boulder. |
Hi Wes,
I wanted to thank-you for everything you did at camp last weekend. I was really nervous coming into the camp. You, however, made me feel very comfortable within the group and as you said in your communication with me at the beginning, speed is not the defining factor of which camp to attend.
I feel like I got so much out of the camp and wanted to share a few of these things with you. Biking is not something I have done for very long (only started back on a bike 2 years ago and got onto a road bike 9 months ago). Phil, on both rides, worked with me and I left camp feeling more confident on the bike than I have ever felt before. I also have been left with some small things to work on to develop my confidence and a goal of being able to start and finish the bike section of a triathlon with my bike shoes on my bike! J
When Joe did the first running segment, I felt absolutely crushed when I found out I had to learn how to run from scratch again, but the next day while warming up, once again Phil was able to point out some small things to work on and some drills to do to allow me to feel comfortable in this whole new way of running. When it happened, it was the most amazing feeling to my running and not feeling my heel crushing. Every time I landed my foot made me feel 100 times lighter in my run. I took Bruce's picture of wings on your feet while running and modified it so now when I run, I imagine springs on the balls of my feet and it really helps me to feel lighter, land on the balls of my feet and relax my calf - WOW!
I learnt so much this last weekend that I am sure it is going to take me a while to put it all into place, but most of all I now have some goals (which are written down) to work towards and a plan of how to get there. For the first time ever I have actually got a training plan written down for the week (rather than trying to decide what to do once we are about to go train or even during the warm-up). I will let you know how I go towards meeting these goals.
Thanks again for the wonderful camp and all the information I got out of camp. Please also pass my thanks on to Phil for everything he did for me - I really feel like I got some special attention from him and I appreciate that totally!!! What you do is inspirational and I will definitely talk to others about this camp and the experience I had. Remember, if you are ever up here in Tahoe you are welcome to stay at our house.
Sincerely,
Kim
Relaxing after a run session. |
Massages for the IM Campers just after
the ride back from Breckenridge. |
Hi Wes,
Thank you so much for a wonderful camp experience. I definitely feel like I got a lot of good information and inspiration out of it! I have a newfound motivation with my training...already hit the pool this morning with my workout plan! I have found a few open water swims here in the city this summer that I think I'll sign up for.
Thanks again for a great experience.
Take care,
Heather
Hey Wes,
I just wanted to thank you in writing for the wonderful camp. You covered far more than I expected and expelled my anxiety over transitions and biking down hill - among many other things. Aside from all the things I knew we would go over, I was amazed at the little things I learned - like its OK to ride your bike on a road with not much shoulder, its OK to run barefoot in the park (how could we have forgotten this?) and most importantly - its OK to pee in your wetsuit! I'm also confident I can change a flat, which has opened up a lot more riding options for me. The two most informative talks were transitions and the video running analysis. I really feel like I know where to go with my training now, and will be learning how to run all over again. I also wanted to mention how wonderful all the guest lecturers and assistant coaches were. The nutrition, stretching and sports psychology talks were especially informative, and Phil's help with hill climbing on the bike was amazing.
Anyway enough ranting - I'm sure you can tell that I'll be back for additional camps!
Thanks again,
Barbara Kauffman
Wes:
Thanks so very much for all of the instruction. I'll get out to the "hills" to practice skills and hills. Phil was also a great help with gearing up and down the hills. I think he thought he was bugging me - not in the least. I was there for information and I appreciated him offering his knowledge without having to be asked.
It goes without saying that Joe is a wealth of knowledge. At first (because of my degree in psychology) I thought Bruce would be useless and a little over the top. He was not. In fact, I came away with many more evil thoughts that empowered me to get up bumps with minimal use of my granny gear two days (and not need a push) thanks to Bruce. Amazing how visualizing someone else's demise, ahem, can become the very thing that gets one going. <grin> You were a terrific sport. I appreciate that you were so focused on our group, especially with so many irons in the fire.
Thanks also for hauling my bike to UPS - very generous of you. Thanks for having all of us in your home and for the night out on the town. You and your friends are always welcome in my home - Texas or California.
Best to you my friend,
Kimmie
Wes & Adam,
Thanks again for putting together such a great camp!
Ken
Wes:
Thanks so very much for "the push!" I doubt that I would have started, much less finished the NYC Triathlon this year without your instruction. I now have a benchmark and look forward to improvement.
It was fun and I made some new friends I'm feeling a little stronger each week. Getting a better focus on nutrition. Have dropped 5lbs since camp.
Thanks again, Wes!!
K
Hello all!!
Sorry for the delay -- it's been tough getting back to reality with our extended stay in beautiful Colorado (so hard to leave)! It was definitely different without our fellow campers the last few days in Boulder! But lucky for us, Philip agreed to be our tour guide one evening. Fortunately the tour didn't include much "training" and we even stopped at a local pub!!!
It was great to meet you all and to see how well everyone is doing in their races!!!! Way to go Nelson, although I don't think anyone was ever doubting you!!! And Kimmie, I will definitely be out there ready to cheer you on (and you too Karen if you join)!!! Send me your race # and info so that I can be sure to spot you! Congrats on your race this past weekend! Our race isn't for a while (Aug 22) but we've already started with our training. Sad to say I got in the pool and didn't even know where to start! We are getting ourselves into a masters class soon though! I did my first brick
(alone) and really enjoyed it!!! My new favorite workout!
Ken, we'll keep our fingers crossed for your entry into the marathon. You must join us!!! Wes you'd be happy, I'm trying my hardest to add an hour sleep each day -- it's making a difference already! Hugh, I miss the sarcasm!
Talk to you all soon! Happy training!!!
Kim
* From a Camper - Race Report and Cramping Question Answered:
Hi Guys,
Well, I completed my first tri on Sunday morning, an Olympic distance race in Pittsburgh. I was dreading the swim portion, was neutral on the bike leg and figured the run would be my best time to perform.
Thanks to the training tips and the experience of the Stroke & Stride race at our camp, I completed the swim portion in about 30 minutes, although the results aren't posted yet. I felt pretty good once I got my breathing and stoke under control.
The bike leg was a 2 loop course that included a 3 mile hill. The second lap really took it's toll but I was able to rebuild some energy on the way back down the hill as I made my way to the second transition. I think I was in the 1 1/2 hour mark.
Then came the run. I figured I'd make up some time here and got a 1/2 mile into the run when my quads started cramping right above the knee. After numerous stops to stretch and walk out the cramps, I finally reached the finish line with as much of a sprint as I had left. It was ugly!
I'm looking for input on the cramping as I've never had that problem before and am not sure why it happened. Any advice you have is appreciated.
It feels good to finally be among the experienced tri-athletes and I enjoyed the experience and learned a lot. I thought of you all and received some extra motivation during the tough portions of the race knowing I had your good wishes behind me.
My best to you all,
Ken
Response From Wes:
Ken,
Congrats on a great race! I am glad you kept positive thoughts throughout the race and that you had the power of the Newbie camp behind you down the finishing stretch. In reference to your cramping, there are three possibilities.
1. You were lacking sodium from excessive sweating. Was it a hot day? I assume not since you didn't mention the heat. Also, the race, being Oly distance, most likely wasn't long enough for the body to lose excessive sodium to allow the lack thereof to cause cramping.
2. Bike position affected the quadricep area by the knee. This would be the case if you were in aero position the whole time or if you never changed position throughout the course of the bike. One time, I did a race in Chicago which was dead flat. I never changed position, always in aero position. Although I came off the bike in second place, my inner quads, such as you mentioned, were blown. I couldn't run. This also affected me for the next three months of the season because I didn't massage the muscles enough and I kept racing. Almost every race over the next three months, my quads would blow up at about the 20 mile mark of the bike. At the camp, you didn't have aerobars. If you put them on for the race and used them a lot, then the new position will affect your muscles negatively as they aren't used to "firing" in different positions. This can carry over to the run segment. Also, you mentioned you might be getting a new bike soon. That new position, if not trained on much before racing, can affect the muscles. Remember my motto....."Train the way you race." However, you mentioned there were some hills on the bike so I assume you did move the legs around during the race such as standing and sitting during the course of the ride.
3. You flat out went harder over a longer period of time than what the muscles were used to. Basically, you pushed your body to the limit and your body wasn't able to handle the workload. I am not suggesting you are out of shape, but rather that you weren't in shape enough for the effort you put forward during the race. Finally, the muscles in your quads just gave out. I would say this is most likely your scenario. As you advance in triathlon and as your body builds more base, the cramping will less likely occur.
* A Satisfied Customer:
Wes,
Let me say that you have gone above and beyond the call of duty. I don't know of any other business that would take such a personal interest in a customer's particular situation. I really appreciate it. You have a customer for life! I also wanted to say that I did my first triathlon a couple of years ago thanks to your book. It sure was motivating to talk to you on my cell phone during the middle of my ride, a story most of my friends still don't believe. Wes, I know you are a busy guy and that you have camps to run but thanks for going the extra mile. Paula and I are just amazed at your customer service. It is such a rare commodity these days.
Have a great day,
Daylian
* Race Prep - No Would Ofs, Could Ofs or Should Ofs
A little excerpt from what I sent my WHP Team Members the week before they compete in an A priority half or full Ironman race.
"Again, I will continue to engrain this in your head.
You have prepared as best as you can when you go to an A race. You might not have had ideal preparations, but that is very rare in the sport of triathlon. Unplanned things have come up which prevented you from achieving a perfect race plan. HOWEVER, you will be at the start line after putting in hours upon hours of race preparation for this A race. What are you going to do? Give up before the race even starts? Tell yourself you shouldn't be at the start line? Let the negative mental droids creep into your mind?
OR
Are you going to simply say
"I am here, I am going to give the race what my body and mind deserves, a great effort both physically AND mentally!"
This week:
Make sure you visualize.
Get sleep
Prepare - both for your traveling to the race as well as the race itself.
Have your nutrition protocol planned for the race BEFORE you even travel.
Know your race strategy.
I have prepared you for the race. You can't get in any better shape training this week. I would rather have you be under trained and full of energy to excel, than over trained and apathetic. When the gun or horn or canon sounds, go to autopilot. If you have negative thoughts, get rid of them.
Quote:
"I feel that one has to be completely dedicated, enthusiastic and knowledgeable about the task before him. To be successful, one has to be unselfish about time put into a project and to know honestly that one has done one's absolute best. That is all that can be expected."
Robert Lurie
Former Major League President
* Orca Wetsuits - Free Shipping!
The Orca wetsuits are receiving rave reviews for their performance and flexibility. For a limited time, WHP is offering free shipping when order through the website. Make sure you look at the sizing chart to find your proper fit.
http://weshobsonperformance.com/wetsuits
* Quick Tip - Visualization
Visualization provides the response on race day. If you positively visualize (negative visualization can negatively affect performance) and you are physically prepared, come race day, you will be on "automatic pilot" for a great performance. You have dedicated a lot of time physically preparing for a race. Consider how mental preparation, often neglected, will improve your performance even more.
* Real Estate Division of WHP
Wes Hobson Performance has diversified into Real Estate. If you are interested in buying a home or selling a house in the Boulder County area, please contact Wes. Wes considers living in Boulder like taking a vacation. Let him show you why, as well as help you find the right location for your needs. (wes@legendaryproperty.com).
* Real Estate Newsletter - FREE
The Real Estate world is always changing. If you would like to subscribe to a monthly newsletter concerning real estate and the effects of how economic indicators such as interest rates are affecting real estate, please subscribe by e-mailing wes@legendaryproperty.com and request the FREE monthly newsletter."
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.
In 2004, Wes has had articles published in magazines Inside Triathlon, American Tri, Lifetime Experience, Muscle & Fitness, Colorado Triathlete and Triathlon & Multisport (#1 read in Australia). He also has articles seen on web sites Triathlete.com, Active.com, ColoradoTriathlete.com, InsideTriathlon.com, AmericanTri.com, Ultrafit.com and several other triathlon coaching sites. Wes coaches multisport athletes, single-sport athletes and puts on the Wes Hobson Performance Triathlon Camps. To purchase any of his films or book, visit www.weshobsonperformance.com.
Contact: Wes Hobson
