Qualitative vs Quantitative Training

Yesterday at work, I was browsing an email from active.com about triathlons, the same email/newsletter they send out each week with articles, races, etc.  Usually they aren't too packed with critical information, but this week's I really enjoyed, particularly an article on HR training.  It wasn't the fact that the author Jesse Kropelnicki of QT2 Systems mentioned some good tips on training with HR, but the reasoning behind it, and why some people choose to race and train without metrics.  (FYI, here's a link to the article.)

As a PhD student in the early stages of my research education, I am slowly learning about research design and measurement.  A LOT of planning goes into each and every study done (believe me, it's really incredible...).  To give an extremely broad summarization of just about every research study done, there are 2 types of studies:

1. Qualitative-  These studies look at measuring things that are difficult to associate a value with, like feelings, emotions, etc.
2. Quantitative- These studies look at analyzing specific things in each study, and are measured (aka a value is associated with an outcome).  Some easy examples would include strength and range of motion.

Both types of studies have their own strengths and weaknesses, and are valuable tools in the research world because researchers are able to measure and look at different outcomes, either specific or broad.

The article immediately caught my attention because it applied these basic research designs and principles to triathlon training!  Seriously, talk about hitting just about every one of my interests!  Had Kropelnicki mentioned the Jayhawks, I would have declared this to be the greatest article ever written!

Kropelnicki stated just like research, there are 2 types of racers: those who train with metrics (anything measurable and specifically defined), and those who go on feel.  Again like research, there are benefits and weaknesses to each approach.

The racers going on feel are using a qualitative approach to their training, relying on their body to tell them when to push the pace or slow down when training.  The greatest benefit to this approach is freedom.  Freedom from your Garmin, power meters, watch, and weekly volume.  You go based on how you are feeling at the moment, and have nothing to answer to.  This can lead to some great race experiences and results, and many professionals now go based on feel (and time vs distance). 

Although this is a great benefit, there are several shortcomings to this approach.  Tracking your training is difficult, and tracking progress vs decline in overall fitness is even more difficult.  Racing with this approach can have great results, but also extremely devastating impacts if you push too hard too early.  While this may not be as big of a deal in short sprints, this can lead to a DNF (did not finish), of a DFL (hmmm let's just say the last one to finish....) in longer races.

Those who train and race by measuring outcomes would be using a quantitative approach.  Pace, power on the bike, and heart rate during the swim/bike/run are just a few things that can be objectively measured throughout training sessions.  Those who use these metrics during racing and training have very specific training plans and structured workouts, and will be in specific HR zones or trying to maintain a specific power output for a specific amount of time.  Notice any key words?  Specific, specific, specific.....

Some benefits of this training style includes data!  Data makes it easy to see progress, improvements, or declines in performance.  Based on what you see, you can alter your training plans to fit your current needs.  Using this approach is also good for people just starting out because it gives you justifiable information based on how you feel.  An example for me involved recovery runs.  I always thought I was going pretty slow, but turns out my HR was close to zone 3, and sometimes zone 4.  This is WAY too high, meaning I was running too hard.  It may have been hurting my training... Lastly, the quantitative approach gives you some ideas for race day strategy.  Having a structured race plan with specific HR/Power/Pace zones will make sure you finish within a given time, without blowing up your legs too early in the race. 

There is one drastic downfall to this approach:  You are governed by your technology.  And it kinda sucks.  A lot of your freedom is gone.  You are constantly looking at your watch for pace, listening for beeps, making sure your power is in the right zone at the right time.  Every morning, you check your resting HR to make sure you aren't becoming overtrained, you load and analyze each workout... the list goes on and on.  Eventually, all this information tends to drag on the athlete, and could lead to burnout.

What I do:

This shouldn't come as a surprise to anyone, but I tend to follow a bit of both, but am becoming increasingly obsessed with the data and metrics produced by my Garmin during training.  I don't have a power meter (yet), so I guess it could be worse, but I still do follow a fairly strict plan for each workout.  I train with heart rate zones, specific pacing for specific miles during my runs, specific HR and cadence for my biking workouts, specific resistance for my trainer workouts, and specific splits for my swim workouts.  It takes a lot of time and preparation to make sure I know what I am supposed to be doing.  But in the end, this is what works for me.  And to keep me from going insane, I don't track my active recovery workouts, other than time and distance.  

For racing, I just unleash.  And I love it.  I spend all this time tracking my training, analyzing my results, altering my training plan, and come race day, I hold nothing back.  I don't look at my watch, I just try to chase people down.  I have yet to completely lose it on the run, but know that day could be coming.  The bike for me has been a challenge, and I will continue to evaluate my race strategies this winter to make sure I am on the track I want to be on. 

Shawnee Mission Park Triathlon:  No HR monitor, just a cheap ol' Timex on the other arm...

But wait?!  There's a Garmin now!  I know... I just wanted a sweet GPS map... And it was brand new!!!
Side note: Please don't analyze my pedal stroke.  It's getting better....

In 2012, though, I will be tracking HR/Speed/Cadence/Pace throughout all my races.  Here's why:  I want to replicate race intensity in my training.  If you want to race hard, you need to replicate that same intensity in your training.  I know what my splits have been, but I want some more data to go with the timing.  I am still planning on racing without being aware of my Garmin, at least for the sprints.  

I am pretty interested in everyone else's approach to training and racing.  Does any of this ring a bell to you?  What do you measure or go by?  

Thanks for reading!

Triathlon Specific Weight Training

If you've known me in contexts other than the blogging world, you may be aware of the fact that I used to enjoy lifting weights.  It all started my senior year of high school, using weight training as a way of developing "homerun" power for baseball (hmm with mixed results). As I started college, I kept lifting, but for a different purpose that I can sum up in 2 words: The Ladies....

Absolutely irresistible...
(the mustache was fake. Fifth graders and I have the same amount of facial hair)

I really enjoyed lifting, although I never really had 'goals'.  I usually went with friends, and we pushed each other to get stronger and 'cut'.  Eventually, I slowed down going to the gym, but kept up with workouts.  Last year, I tried out P90X with Rach, and completed the whole thing twice.  It was a GREAT workout, seriously... but again, no goals (other than perfecting Rach's eye candy...)

Now that I am FULLY submersed in the Multisport world and winter on the way, I want to start incorporating resistance training into my winter training plans.  I am in the process of coming up with some long term goals for 2012, and know that weight training will help me race and train injury free (a big goal).  My goals are going to be drastically different as far as body image and strength go, but I just want to get faster and stronger, leading to improved race times and injury prevention. Don't get me wrong, I still want to look good (Rach breathes a sigh of relief...), but I am counting on the countless hours of swimming/biking/running to keep me in "bathing suit shape".

After doing a little research on Triathlon-specific strength training, I have come up with some quick tips:

• Lifting for Triathlons and Lifting "4 DA LADIEZZZ" are two very different things.  Size and weight gain can be detrimental to racing. Lugging around an extra 15 pounds of arm and chest muscle will do little for your race splits.
• I used to love any lifts that had to do with my upper body and arms.  Turns out, I use my legs QUITE a bit more now that I race.  I will be doing more lower body exercises than upper body.
• Abs are still important, but not necessarily the "6 pack". The core is important to be as rigid as possible, to transfer increased force to your pedals, and keeping your hips from sagging while running.
• Form is everything.  I won't get into the proper lifting techniques here, as you can find them in ALL sorts of places on the interwebs, but make sure you are lifting safely and with good form.
• Doing exercises that involve multiple joints are best.  (ie squat vs knee extension)
• Lifting should focus on your personal weaknesses.  For me, this has to do with my hamstrings and hips.  I have retained a good amount of upper body strength that helps in the swim, but I am starting to have a little hip and knee pain that I believe is the result of weak hip abductors. This winter, I plan on being "that guy" at my gym, doing hip abduction exercises at the racks. 
• When lifting, try to simulate triathlon moves and body alignment.  For example, if doing the "squat" (a biggie for leg strength), stand with your feet as though they were on your bike pedals. 
• Do the bulk of your strength training in the off season, or winter months.  Racing alone places enough stress on your body, and lifting once per week will keep your strength throughout the racing season without increasing your total workout obligations.
• Stretching is also important (Hello Yoga!). This may be a future topic I look into, as I am TERRIBLE at remembering to stretch pre/post workout... Stretching may decrease the amount of time for recovery, and increased flexibility will aid in injury prevention, too.  It is important to stretch after each workout, regardless of resistance vs endurance.

Key Exercises:  AKA "the basics"

• Hip Extension Exercises- Either squats, leg presses, or step-ups: Improves force delivery to the pedals in cycling.

• Bench Press or Pushup: Stabilized the shoulder for swimming, and increases the push phase of the stroke.

• Standing, bent-arm lat pulldowns: Mimics the movement of the swim pull phase and stabilizes the shoulder

• Seated Back Rows: Strengthens core and lower back. Also simulates the movement of pulling on the handlebars while climbing a hill while in the saddle.

• Abdominal crunches with twists: Improves the transfer of energy from the upper body to the lower body.

• Hamstring curl: Improves strength ratio and muscle balance between anterior muscles of the leg (quads) and the posterior muscles (hamstrings).

• Calf raises: May reduce the susceptibility of calf and Achilles tendon injuries

**One comment I would like to mention involves knee extension machines:**

If you value your knees and the ability to bend and straighten them, do not use this machine.  I cringe every time I see someone on there with 150+ lbs on top of their ankles.  There is no need to add weight on this specific motion and singular joint (!!!), and the added stress the weight adds to your knees will only result in pain and injury.  You can easily build the muscle and strength you need from performing squats and step ups correctly. So DON'T USE IT!!!

I hope you consider adding some resistance training to your training this winter.  Winter is definitely the time to do it, especially with the decreased training volumes. Come spring and summer, you will be reaping the benefits when you have an increase in strength and are injury free (well, hopefully...)!

Thanks for reading!

The importance of planning your race season

I first got the notion of trying a triathlon around Christmas time this last year. The notion blossomed into an interest, an interest into a need, and finally an obsession.  It's practically all I think about now.  Almost every athlete plans their day around Multisport, varying between getting workouts in, eating the right things at the right times, recovery, research, racing, and trying to fit in the "secondary" things like work, family, sanity, etc.

With this post, I originally was going to explain my early transition to my "running" season, which I will, but I also wanted to touch on the importance of planning for your year during the early winter months.

Since I started training on a whim, I really never planned on a "season" of sorts this year.  I really never followed a training plan till March, and never thought I'd be doing anymore races after my first "real" triathlon in May (the Indoor Tri in Feb. didn't count...). I had zero knowledge of the racing season, building base over the winter, or any formal "sequence of the year" for racers.  As I mentioned a WAY long time ago, I got Joe Friel's Triathlete's Training Bible, and have been SLOWLY working my way through it (again, thanks clinical!).  I purchased the book to fill in the blanks of information I felt I was missing, like planning for a complete racing season, scheduling a taper for a specific race, and basically being a "smart" athlete.  It has been very helpful, and would fully recommend it to any new Triathlete.  If you are interested in doing your first race, don't worry about planning a season.  Just do it!  Then plan ahead when you want to do another!

Unfortunately now, due to my lack of foresight and planning, I get to sort through races that have higher race fees than the temperature outside (aka not cheap).  Thanks to the limited budget of student loans, I can't afford anymore race fees, let alone some needed tires for the ol' bike (tires+shifters+aero bars+group set+ TT bike).  I also have a vacation scheduled in August, which I know is going to hinder my training for the 10 days I'm out of town.

As of today (or 2 weeks ago), my last triathlon of 2011 was the Shawnee Mission Triathlon.  This is pretty disappointing, since it is mid July, the heart of the triathlon season.  Although it is pretty cool ending on a AG placement at the race, I thought my overall performance could have been better. On the other hand, I had a good bike, but left some room for improvement on the run.  The need and want for improvement has led to a BIG surge of motivation for running now.

I have 3 races lined up till my first half marathon in October, and am now in the midst of my Half- Marathon training plan, courtesy of the Runner's Edge here in KC.  I am setting the bar pretty high for my half mary goal, which I may unveil at a later date.  I am running further and more often than I ever have before. It's pretty crazy how each week I have my farthest run ever.  Last week it was 10 miles, this week it was 12!

I really can't wait for this fall and winter, mainly because I am already figuring out my racing and training schedule for next year.  I have a lot to build and improve on, and am just excited to get the work going.  I will also have a bit more time to train, once my clinical ends (or so I think).

If anyone has any races they'd recommend, around KC or abroad, let me know so I can check it out or add it to my wish list!

And if you are starting out, have some questions, or want to give me some pointers, let me know!