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Tiger Training

Gary Bredehoft, CSCS is owner of Tiger Coaching and Personal Training, a personal training, coaching and athletic conditioning service business in Lincoln which employs 12 individuals and serves over 100 clients. Gary is a Certified Strength and Conditioning Specialist, Certified ACE Personal Trainer, USA Triathlon Certified Expect Level Coach, Ultrafit Associate Certified Coach, Road Runners Club of America and ASEP Certified Coach.

He is a four-time Ironman Triathlon Finisher, including 2004 World Ironman Triathlon Championship Qualifier and Finisher. He was also the 2004 Midwest Regional Triathlon age group Champion. Gary is a past four-time Cornhusker State Games Triathlon Champion. Gary is actively involved in community organizations including Lincoln Marathon Race Director and Cornhusker State Games Sport Director for 13 years.

Develop Strength and Flexibility to Improve your Multisport Performance

By Gary Bredehoft, CSCS

April 11, 2008

As multisport athletes we are always looking for ways to enhance our performance. Most of us instinctively think we need to increase the number of miles we train or add more intense workouts to our training program. Is more better? On the contrary, a balanced well planned training program can only incorporate a limited number of intense workouts and miles to be successful; otherwise we increase the risk of injuries and overtraining. Each individual must also balance their personal life, family, work, and person obligations with the time available for training. So how can we improve our performance and decrease the chances of injury? Most multisport athlete’s performances are limited by the muscles of the extremities. A well trained athlete has a very strong cardiovascular system, but the better athlete is the one whose muscles hold up to the demands of training and racing. The best way to accomplish this and enhance your performance is to add strength and flexibility training to your training program. Goals of the strength training program should include improving muscular power, speed, and motor ability elements it also contributes to balance and injury prevention.

The program should develop all major muscle groups: specifically, strengthening those muscle groups used specifically in the multisport events. What are some of the benefits for the athlete? Weight training strengthens the connective tissues of the muscles, fascia, tendons, and ligaments.  Weight training spurs the production of collagen, a substance that composes much of the connective tissue. Increased muscle collagen lessens the risk of muscle, tendon, and ligament strains. The main goal of a specialized strength and flexibility exercise program is to improve your ability to efficiently execute the key joint actions of the multisport event.
One study done at the University of Maryland showed that improved strength from weight lifting contributed to improvement to higher lactate threshold.  With lactic threshold a
major determiner of performance it is only given that this will result in greater speeds and fitness.

Athletic performance is often limited by muscle imbalances. Repetitive movements (running) tend to create unbalanced strength. When this occurs the weaker muscle is prone to injury. For example, runners commonly have greater quadriceps than hamstring strength, which leads to hamstring strains and knee problems. Weight training is an excellent method of addressing muscle imbalances. I am a firm believer that strength is the foundation of speed, and balanced strength is necessary to learn optimal technique. The problem is that most athletes are thigh dominant. By that, I mean most athletes are too strong and overuse the thigh muscles relative to the hamstrings and gluteals. For many of these athletes, performing a squat properly is even difficult due to this imbalance. Weight training uses a significant degree of anaerobic energy. Studies show that about 25-30% of the energy used is anaerobic. Anaerobic energy is directly related to muscle strength. Strength training improves the athlete’s ability to produce anaerobic energy and run faster, bike stronger and swim farther. Weight training can specifically be designed to develop more power needed in cycling. Weight training increases muscular strength and size, specifically fast twitch muscle fiber which is needed to enhance our race performance.

Muscular endurance comes as a result of the specific aerobic training of that newly developed muscle fiber. The athletes program should include functional strength and stabilization exercises to strengthen and balance an athlete’s foundation. This includes developing core muscle groups and proprioceptive balance which is the way the body maintains stability during the different events. Areas addressed in a successful program should include exercises for upper body, lower body, and core. The program should include plyometric, and supplemental exercises including static and active isolated stretching. Some of the basic principles and benefits of a good strength (weight) training program include:
 
•    Progressive overload, or resistance, is the cornerstone of weight training.
•    Gradual increases in the amount of weight stress the body to adapt with greater strength.
•    Weight training must be specific to the demands of the athlete’s events; the aim is to develop, enhance, and maintain specialized strength for swimming, cycling, and running.
•    All gains are made during periods of recovery, don’t forget to rest.
•    Planned variations in the volume, intensity, and mode of weight training produce     the greatest gains in strength.
•    Strength training programs must adapt to the different capacities of individual athletes.
•    Muscular endurance should be developed primarily through running. The weight room is for strength and power training.
•    Proper posture, biomechanics and techniques enhance weightlifting performance and prevent injury.
•    During introduction of weight training, emphasize repetition of movement creating rhythm and developing better technique. After technique and rhythm are mastered, varying exercises keeps athletes psychologically fresh.
•    The program must be carefully integrated into the overall training program, not interfering with key workouts, plyometrics, studying, etc.
•    Using a stability ball during the workout will engage the core muscles and provide an unstable environment resulting in high fitness levels. Substitute a weight bench at the beginning of the program if needed.
•    During the maximum strength phase use a weight bench instead of the stability ball to supply more stability needed to lift the heavier loads experienced in this phase.
•    Increase speed and distance; develop strength to gain more speed, the greater your strength levels, the faster you can move.
•    Neuromuscular coordination is related to control of body movements. Specialized strength exercises will enhance coordination and improve performance.
•    Helps you learn and perform proper technique, you must build strength to effectively learn to run, bike, and swim with proper technique.
•    Develop muscular endurance and delay recruitment of fast twitch muscle fiber, increasing strength can improve muscular endurance which will enable you to maintain proper form.
•    Effective technique, together with adequate flexibility, muscle strength, and strong tendons and ligaments, can prevent injury.
•    Greater strength aids in rehabilitation
•    Strength training is beneficial in slowing the aging process. We loose strength as we age so we must add strength training to maintain strength and reduce the chances of injuries.
•    With greater confidence in your abilities you will be better prepared for increasing your speed and distance.

Beat the Winter Blues……Join NSC Racing

January 16, 2008

With the cold temperatures in the winter season, most of us will have trouble staying motivated to exercise and stay in shape this time of year.
The winter blues also known as seasonal affective disorder (SAD), results from lack of exposure to sunlight from short days and long nights and hibernating indoors most of the time due to the cold weather. Symptoms include feelings of depression and low energy levels, which can be improved with changes in lifestyle and nutrition. First, nutritionally be sure to eat foods high in energy as in unprocessed, organic, nutrient whole foods like fruits and vegetables, whole grains, beans and lentils. A great way to combine these foods and make them taste great in the winter is to make wholesome healthy hot soups. It has also been found that foods that increase serotonin levels in the brain will improve your mood. These include fish, turkey, chicken, cottage cheese, avocados, and bananas. Second, stay active, there are many options to exercise and stay in shape both indoors and outdoors. Exercising outdoors does require more planning and more safety precautions than during warmer months. Try crosstraining like mountain biking or cross country skiing. Here are some tips to keep in mind when working out in the cold:

•    Dress appropriately. Layering is best. Clothing closest to our skin should insulate and draw moisture to the outer layers where it can evaporate.  Dressing for cold weather is easier than ever with all the great high tech fabrics currently available.
    Stay away from cotton as it absorbs and retains moisture.
•    When dressing the rule of thumb for temps about 20 degrees higher than they actually are.
•    Prevent frostbite by protecting your most vulnerable areas -- fingers, toes, nose and ears. A hat will also help you to retain body heat.
•    Know the signs of hypothermia: shivering, slurred speech, disorientation/confusion, and seek help immediately if you experience them.
•    Drink water. This may sound like good warm weather advice, but it's equally important in winter.
•    Watch your step in snow and ice. You may have to slow down in some weather conditions.
•    Know when to stay indoors. When temperatures and wind chills plummet, opt for an indoor workout.

Take advantage of the winter training series sponsored by Tiger Coaching and NSC racing. If you’re not a member of NSC racing join today, and let NSC racing and Tiger Coaching get you motivated. By staying fit and watching your diet you can beat the winter blues and be prepared for training outdoors in the spring and getting ready for the racing season. 

Tiger Coaching is also offering a Triathlon Training Clinic which will be offered through the downtown YMCA from February 11th through the Cornhusker State Games Triathlon on July 27th. Registration forms attached or contact the downtown YMCA. If you need assistance in setting up a training schedule contact me for a consultation, discounted team rates are also available. Don’t forget to call and schedule a VO2/Latate Threshold test, You will also receive a chart with your heart rate training zones based on your LTHR.
 

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