•Beginners Luck?
Beginners Luck? by Matt RussFor most athletes, finishing an Iroman triathlon is beyond their physical and mental capabilities. To be an actual competitor is unfathomable. Maintaining the speeds these elite individuals do, over the courses and distances, is a truly amazing feet of human perseverance and endurance. That is why I was astounded by the incredible finish of Alex Morton, a 35 year old first time Ironman rookie. Alex raced the Great Floridian Ironman in October. Not only was this...
•How Do I Achieve My Goals?
How Do I Achieve My Goals? by Matt Russ I have enjoyed my career for many years now and have had the opportunity to work with and know hundreds of wonderful people. I have trained, coached, and counseled teenagers and golden agers, athletes and career couch potatoes. Over these years I have modified and improved my techniques and approaches, and tried to stay abreast of the latest techniques and methods in the field, and I will continue to do so. But most of the wisdom I have gained has come...
•Implement Trail Running in Base for Injury Prevention
Implement Trail Running in Base for Injury Prevention by Matt RussThe shoes we run in today are great for reducing impact. There are a myriad of devices, gels, air channels, etc., designed to lesson the compressive loads on the joints and body. One drawback, however, is that if you do most of your running on even, paved surfaces the lower leg muscles and joints do not have to work as hard to stabilize. Joint stability and integrity is crucial for injury prevention. This is where trail...
•Learn to Ride Faster and Safer With Bike Handling Drills
Learn to Ride Faster and Safer With Bike Handling Drills by Matt RussIn my experience most cyclists take handling skills and their bicycles’ in general for granted. Most mechanical break downs can be prevented by properly adjusting, maintaining, and inspecting your bicycle. And a lot of crashes can be avoided by being aware of your surroundings and having the skills necessary to react instinctively to emergency situations. By practicing these skills in a controlled environment you will...
•Mental Skills for Training and Racing
Mental Skills for Training and Racing by Matt RussBeing physically gifted is only one attribute of a successful athlete. There are many others that are not so easily quantified such as drive, ambition, determination, and the ability to focus mentally through adversity. These mental skills are not genetically imposed, but are learned from a variety of sources such as parents, coaches, sport psychologists and other athletes. Learning and refining your mental skills can give you an advantage...
•Mental Skills-Adapt and Overcome
Mental Skills-Adapt and Overcome by Matt Russ We have all heard the phrase “adapt and overcome” but when faced with a situation that challenges us it takes skill, practice, and discipline to implement this strategy. To adapt requires flexibility; to overcome- resolve. These skills are not necessarily innate, but can be learned and practiced. A key mental skill of successful athletes is the ability to push on, even excel, despite obstacles, setbacks, and failures. A good example is Craig...
•Motivate Me?
Motivate Me? by Matt RussMotivation is something athletes are always seeking, but can be elusive to obtain. Motivation can put a lesser skilled athlete on the podium standing over his more gifted and talented peers. It is the life blood of training. Simply put motivation is how much an individual wants to achieve a goal, but sources of motivation can be as varied as athletes.It is important to ask yourself why you are training. Is it to get physically fit, for fun, a challenge, social...
•Pacing and Avoiding Performance Predictions
Pacing and Avoiding Performance Predictions by Matt RussNo athlete likes to be passed during a race. A natural reaction is speed up and attempt to keep pace with the person whose dust you are now eating, but in doing so you just got pulled out of your game and put into theirs. Most likely you have no idea of their performance potential, pacing, or strategy (if any). Multi-sport events often have a relay team category in which a single athlete will use up everything they have in the one leg....
•Road Bike Selection and Purchase 101
Road Bike Selection and Purchase 101 by Matt RussRoad bikes will range in price from $500 to over $5000, and vary greatly in design, materials, and performance. The first decision you need to make is road bike or tri set up. What type of riding are you going to be doing? Are you purchasing the bike for multi-sport competition or strictly for road riding, training, and / or racing? A tri bike is used in triathlons and other multi sport events, has aero bars and a more forward (less...
•Strength Training Guidelines
Strength Training Guidelines by Matt RussThis document is to serve as a basic guideline for designing your own strength training routine. It is not an exercise prescription and does not take into account any previous injuries or physical conditions. It is highly recommended you see a physician before starting any exercise routine.Men vs WomenMen and women are created very differently and correspondingly must train differently. First of all women have a fraction of the testosterone necessary...
•Strength, Speed, and Power Progression to Peak
Strength, Speed, and Power Progression to Peak by Matt RussProper race peaking requires that you be at your best fitness level of the season at precisely the same time as your goal race(s). This means exact timing and performing the right work outs at the right time. Performing mostly high intensity work too early in the season will slowly degrade your performance as the season progresses and leave you burned physically and mentally. You should slowly progress towards your most intense...
•Ten Quick Fixes to Save Your Running Knees and Joints Long Term
Ten Quick Fixes to Save Your Running Knees and Joints Long Term by Matt Russ1.Take at least 1-2 rest days per week. This means no impact giving your joints a rest from the pounding forces that running produces. Less experienced runners may need 2-3 rest days per week.2.Perform no more than 1-2 "break through" or high intensity interval work outs per week. Speed work puts more stress and the body, and requires more recovery time. This type of work must performed prescriptively and carefully....
•The Athletic Performance Diet
The Athletic Performance Diet by Matt RussInterestingly the athletic diet has changed very little over the years. The reason being is that there are not many pathways to fueling the body most efficiently. A diet consisting of 60-65% carbohydrate, 20-25% fats, and 15-20% protein is the proper ratio of macro nutrients for most athletes and has been the mainstay for years. A highly trained endurance athlete would not last very long on a high protein diet, because their glycogen stores would...
•There Is No "Off" Season
There Is No "Off" Season by Matt RussThe fall and winter is a common time for athletes to wrap up their race season. It is also good to take some time off and let your body recuperate from the rigors of high intensity training and racing. Some athletes take as much as four weeks off, but this does result in loss of fitness and requires making up lost ground later. Endurance especially is one of the more difficult aspects of fitness to rebuild. A better approach is to enter a "transition"...
•Training Technique
Training Technique by Matt RussHaving an effective training plan is very important, but if you are reinforcing bad habits or technique with your training you are working against yourself. Technique, form, and skill are often overlooked facets of training. Athletes should spend a portion of each season perfecting their form, just as they work on strength, endurance, and speed. Proper technique not only makes you more efficient and faster, it can prevent overuse injuries. Endurance athletes...
•When Not To Train
When Not To Train by Matt RussTraining, simply, is adding specific stress to the body. Your body then adapts to the stress load, and gets stronger, faster, or more powerful. There are times when completing your work out is detrimental to your training and perhaps your health. Knowing when these times are will reduce your risk of injury, and ultimately make your training more efficient and productive. •When you are sick: You may not need to stop your training with a minor cold, but if you...
•Who Needs a Coach?
Who Needs a Coach? by Matt RussThe athletes that are most hesitant to obtain a coach could often benefit the most. A common perception is that coaching is for "serious" athletes only. In actuality, anyone who wants to work toward a physical goal, or reach their true potential can benefit greatly from coaching. A proper foundation for beginners is crucial so that bad form is not carried forward and made bad habit. Many athletes in hindsight wish they had the benefit of coaching earlier in...
•Why am I doing this; again?
Why am I doing this; again? by Matt RussAll athletes train for various reasons. These reasons are what keep us going. It is important to regularly examine your motives and ambitions and to keep them close to you. Without an internal purpose to our training we are like old plow mules; slogging along because we always have. Without a purpose your enthusiasm to train and compete will eventually fade. The first thing you must realize is that your motivations are unique and personal. You may...
•Why Schedule a Transition Phase?
Why Schedule a Transition Phase? by Matt RussThe transition phase may be referred to as “off season” training but is not a time to take “off.” Actually, there is no “off” season. The transition phase is the time of year to let your body fully recover, both mentally and physically, while maintaining a level of fitness. It is the time to let those nagging little injuries heal up. The transition phase can last 4-6 weeks and occurs directly after the final peak of the season.I usually give my...
•You Are Disciplined to Train, But Do You Have Training Discipline?
You Are Disciplined to Train, But Do You Have Training Discipline? by Matt RussI have the privilege of working with motivated athletes and they all exhibit a high degree of self discipline. Often, one of the hardest things to do is to get them not to train, or to rest and recover. Training can be a slippery slope. You have to balance the right amount of stress with the right amount of rest. Even though you may be a disciplined athlete, training discipline means performing the right volume,...
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