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Newsletter
- March, 2005
Welcome to the Wes Hobson Performance Newsletter!
Sponsored by Orca, Cervelo
and Rudy Project In This Issue:
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2005 WHP Triathlon Camps Half Full - Just 3 Months Away!!!
* The Power Game:
You are on your bike in the middle of a two hour ride and do to the headwind, you are going a tortoise like 20km per hour. Although this might demoralize you mentally, physically, you might be getting just as good of a workout as if you were going 35km per hour with no wind. As prices decline, more and more triathletes are using powermeters (wattage) to be more specific with their training protocol. The advent of portable powermeters such as Power-Tap and SRM, alongside with the indoor CompuTrainer, has allowed athletes to measure their power more competently.
Before powermeters or heart rate monitors, athletes gauged intensity by their rate of perceived exertion (RPE). Triathletes may describe their workouts as hard, moderate or easy. These terms generalize to others the intensity experienced during a workout. Many athletes are so in tune with their body that they can pretty well gauge intensity; however, RPE is still subjective. Then along came handlebar mounted computers that could measure speed. However, speed is influenced by factors such as wind and hills.
Click here to read the rest of the article.
* WHP Athletes in Action:
Kevin Neal climbed Vinson Massif, the tallest mountain in Antarctica. Of course he brought his WHP Hat! Kevin has now climbed on the tallest mountains in all seven continents. He has successfully reached the summit of five.
Geoff Bastow Rocking at LV Half Marathon!
* Time Over Distance:
I am not worried about the distance you cover, but rather the time done working out. I used to get caught up in trying to accomplish a certain distance. This created added stress which I didn't need for my training and racing.
The first few years of triathlon was to just get as much distance in as possible whenever I could. During high school, I concentrated on the sport of choice depending on which season. For instance, the Fall was cross-country running, the Winter was swimming, the Spring was track and Summer was triathlon. I was so busy trying to do an intense get in shape program in three months per sport, that I didn't have time to concentrate on triathlon per se. It was this way in college as for six months of the year, I did swimming. In the Spring I did the Little 500 bike race with three of my fraternity brothers and then during the Summer, I fit in triathlon. Thus, during my educational period, my goal was to train while I could. I never had a set program for triathlon training. This changed when I graduated from college and went pro.
Click here to read the rest of the article.
* Quick Question:
Hi Wes,
I am using your 16 week IM plan for IM Arizonia coming up in 5 weeks. Last week (week 11) was a recovery/testing week. Do to some advice that I had read about, I put my longest run to date at the end of last week (yesterday) - a 20mi - 3hr run on the course. The run went great - all z1 first half, upper z2 second half with a 2 minute negative split. The training plan calls for the longest run at the end of week 13 (three weeks from race day) with a 2:30 run + :40 run. As this is my first IM, anticipating that overall endurance is my biggest limiter, I'm nervous about putting in another big run so close to race day. Am I worried about nothing as the run is split up and my legs will have plenty of time to recover or should I adjust the workouts on this day some?
Thanks,
Shane, AZ
Get your training plan at www.trainingpeaks.com/whp
Shane,
I don't believe a long run three weeks from race day such as that given in my 16 Week IM Training Plan will affect your IM race negatively.
If you have doubts, then do the run all at Z2 or less. I am not a big fan of having people run more than 2:30 at any one time. If the athlete was just a runner training for a marathon, then running longer than 2:30 would be fine as the body would have more time to recover between workouts. However, you are a triathlete and you do more than just run. Running longer than 2:30, in addition to swimming and biking, allows greater risk of injury. This is not something you want to deal with as you train for an Ironman. This is why I like to allow a rest period between runs if I want to have the athlete run more than 2:30 on a given day. By breaking up the run, you allow your body a time period to be replenished with nutrition. Also, during the second run, the muscles will still be somewhat fatigued from the first run, yet you will have a greater ability to maintain good form. If you were to run more than 2:30 at one time, your form is more likely to fall apart and cause injury. Yes, you will run longer in an Ironman event, but you will also be tapered for the event and not as fatigued before the race as you are with training before your long runs. You will also be MENTALLY ready for a long day at the office!
* Real Estate Division of WHP - wes@realestateboulder.com
Introducing Roosevelt Ridge - 20 Acre Lots in the Mountains! - www.rooseveltridge.com
As Spring arrives, so will 25 of the most beautiful 20 acre lots ever....be available to you. WHP Real Estate is assisting in a closing of 440 acres of mountain property. Incredible views, lots of space with easy accessibility. Just 25 miles from downtown Boulder and 43 miles from downtown Denver. Incredible training opportunities!!! Now accepting Pre-Sale Reservations of 8 lots!!!
4 Bedroom, 3.5 Bath in North Boulder - virtual tour at www.360house.com/162849
Beautifully renovated home in Wonderland Hills minutes from Wonderland Lake, open space trails, community parks & downtown. Open, sunny interior boasts eat-in kitchen w/granite counters, stainless steel appliances & cherry cabinets, formal living & dining rooms, vaulted ceilings, skylights, wood floors throughout the main/upper levels & wood trim/doors. Finished daylight LL has rec. room, full bath & 4th bdrm. Xeriscaped yard w/flagstone patio, gardens, decks & play area. 2 car garage, central a/c.
3 bed, 2 full bath townhome by North Boulder Trails! - SOLD
"We were super excited about being first time home owners. Wes' knowledge of the real estate terms, procedures and true passion of Boulder allowed us to keep that excitement throughout the whole process. He allowed us to enjoy buying our first home and handled everything in a timely manner so there was little stress for us."
Matthew and Kelly Reed (Matt is the current US National Triathlon Champion)
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. If you are interested in buying a home or selling a house in the Boulder County area, please contact Wes at wes@realestateboulder.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@realestateboulder.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
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