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Question: I started reading your blog and noticed that you’ve been doing quite a bit of traveling. I’m considering flying to a race later this summer and was wondering what hard-earned travel tips you could share. - Cyler

Fedofsky: Great question!

It’s hard to make a decision to move on from your coach when personal feelings and friendship is involved. In my case, I actually had to step back from the friendship I had with my coach and look at our relationship as athlete and coach. As an athlete, I felt my needs had changed and this prompetd my decision for the change.

It may be useful for you to make a list of 5 - 10 qualities that you would like your coach to possess. Then, look at your list and rank the top 3 important qualities. Now, consider your current coach - do they have these top 3 quailties? If so, then look more closely at the relationship itself and what you feel is not working with it, carefully approach the coach with your concerns and suggest ways the relationship can positively change.

If they do not possess those 3 qualities then you may have just found the reason you are looking for a change. Understand that as athletes we change and our needs change - at one time these qualities may not have been what you were seeking in a coach but perhaps that is what you need now. In that case, it’s ok to tell your coach that you are looking for something different now. Coachig is like any other service business - there will come a time where people are seeking a different type of service or something else to meet their needs. The most professional coaches understand this and accept it as a natural part of their work.

As athletes, we change and grow in body and mind. One coaching approach may be suitable for a certain part of our athletic career or goals but at a certain point you may feel it is time to move on to pursue a different path, to meet your new needs or to simply take the chance - as you say above - of being better with someone else. Be honest with your current coach and do your homework for finding a new coach. The transition will not be easy but one if made for the right decisions you will likely not regret.

Question: If you had $250 to spend for anything related to improving your triathlon performance, what would you purchase? What would you recommend an average age grouper purchase with that money? Shoes? Bike gear? Speed suit? Coffee? — Mark

Fedofsky: What a fun question!

$250 to improve my triathlon performance - easy! I would spend the money getting a detailed/videotaped swim, bike and run analysis from an expert in the sport. Though it would probably cost more that that! There is no toy that will make us fast - although there are lots of fun toys that look fast! We all know how to get fast - not by working harder but by working more efficiently. Triathlon is a sport of efficiency. I would have a swim instructor identify 3 things that I need to improve and teach me the ways to get there. I would have a cycling fit specialist look at my fit and my pedal stroke and help me make adjustments. I would have a run coach assess my form and give drills or strengthening exericses to improve. Now that I’ve thought about it - I just might put the money down and do those things!

As for age groupers - I suggest doing the same thing with $250. Honestly, I think seeking feedback and critique from experienced instructors is critical to improvement and becoming the best (and most efficient) triathlete you can be.

If you have triathlon-related questions for Liz, or just want to know more about the ways she drives her husband nuts, fire ‘em off to us at questions@theoutdoorjourney.com. You can read more about Liz’s adventures on her blog at http://elizabethfedofsky.blogspot.com/

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Simply wicked!

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Record-setting powerlifter and triathlete,
Rachel Cosgrove.

Click here to read part I of Rachel Cosgrove’s profile.

Question: It seems that the nutrition approach for power lifting and endurance sports would also be contrary to one another. How do you reconcile those different eating regimens?

Cosgrove: Actually, they’re not really that different. For both sports you need to fuel your body with healthy foods throughout the day. I would also recommend a post workout shake for both. Triathlon is much more dependent on your nutrition during the race while powerlifting does not even tap in to your blood sugar. I try to eat healthy 90 percent of the time and when I am cycling or running I may use a sports drink or Gu’s during my workout and then finish with a recovery shake. When I am doing a deadlift workout I will have a shake when I finish my workout. The nutrition principles are not too different at all. For powerlifting you want to be the lightest you can be and still be the strongest you can be and guess what? For triathlon, you also want to be the lightest you can be and still be the strongest you can be. So, both sports benefit from keeping your body fat at a lower level while your strength is up. You don’t have to be “big and bulky” to be a powerlifter.

Question: Since The Outdoor Journey mostly covers short course events (lasting less than four hours), we typically look for ways to increase speed during these races. Some say that speed work has little relevance and power development through weight training has even less relevance to improving one’s times. The rationale is that to get faster on the swim, bike or run, you must do more swimming, biking, and running. How do you respond to that?

Cosgrove: Why are men faster than women? It never fails at every race, the men come in before the women. What one thing do they have more of? They have more strength, more muscle and more power. If the only difference is strength than adding strength does help increase speed. If every step you took your muscles were able to produce more power because you have been training them to in the gym doing squats or lunges, you would be faster. Now, I am not talking about bodybuilding strength training. I am talking about functional programs that will transfer directly over to running, biking, and swimming.

Also when you think about it, running or biking is doing a resistance training exercise over and over again. Running is a one leg plyometric jump. On your bike you are pushing and pulling over and over again. How can you say that you can’t come up with an exercise that would benefit those movements and get you stronger at those movements when they are such simple movements done in the gym? I am not saying you can or should try to replicate running or biking in the gym but the action can be improved by increased strength in these simple movements. You still need to run, bike and swim.

Question: Some enlightened coaches who do advocate weight training espouse light weights and high reps, while a rare few espouse the benefits of the heavy, explosive-style movements found in Olympic lifting. Where does your coaching philosophy fall?

Cosgrove: There is a place for all types of training depending on where the athlete is weak and what they need to work on but for endurance athletes who are generally already good at higher rep endurance work and need to work on more power I would tend to use lower rep, heavy explosive movements and leave the higher reps for their endurance training. You can’t replicate running, biking or swimming in the gym so that is not the goal. Endurance athletes still need to go out and do their endurance training. The goal in the gym is to get strong, explosive, and powerful.

Question: Let’s back up six weeks from one of your races. What is the frequency of your weight training leading up to a race?

Cosgrove:Right now I am about two weeks out from the Olympic distance world championships and I am lifting weights twice a week. I will lift twice a week right up to the event.

Rachel at the Pacific Grove triathlon

Question: What are some of the biggest mistakes you see newbie triathletes make?

Cosgrove: Not having a plan and doing too much. Most endurance athletes think doing more is better so they keep adding on more and more volume and never sit down and plan out how they will peak for their race. Most of them could use more recovery and more of a plan.

Question: If a short-course athlete could do one thing to improve his or her race-day performance, what would you suggest for the swim, bike and run?

Cosgrove: This is tough to generalize. Every athlete is different. Most endurance athletes could definitely benefit from adding in strength training to increase their power. You can also use strength training to increase lactate threshold and build up a tolerance to lactic acid. This would help them to surge when they need to surge ahead which is extremely important in a sprint distance race since most of the race is spent at their lactate threshold.

Question: I noticed that you promote your services specifically to women. Do you work with male triathletes?

Cosgrove: Yes, I do work with males as well and have had a few male clients. Also when I coach for Team in Training, it is coed. Either way, I love helping a client accomplish their goal whether it be to complete their first triathlon or qualify for Kona. Tell me your goal and I’ll do everything I can to get you there. As a coach there is nothing better than seeing your athlete cross the finish line for the first time or qualify for Kona or win their age group. Whether they are male or female, seeing them accomplish more than they ever thought possible is why I do what I do and love what I do!

Your can learn more about Rachel Cosgrove at www.rachelcosgrove.com and also at www.inspirefemalefitness.com.She has just released a new book “So You Want To Train For a Triathlon” which is available in her online store. I’ll be sharing my review of the book this Friday.

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Rachel Cosgrove puts the multi in multisport.

Question: What is your athletic background and how did you first get into triathlons?
Cosgrove: I have always been active. I started going to the gym with my dad and learning about weight training and cardio when I was about 12 and then I was a cheerleader in high school. I went to college and studied physiology with a minor in exercise and health sciences. Throughout college I was on the dance team and lifted weights and did cardio, but I did not get into triathlon until much later, which is unfortunate because I went to school in Santa Barbara, California where it is a great place for triathletes to train. Looking back, I can’t believe I didn’t get into it sooner while I was living in there.

I started doing triathlons about eight years later after being married for six years when my husband, Alwyn (click to read Alwyn’s great piece “Why endurance athletes lack staying power”) was diagnosed with Lymphoma. That same week he was diagnosed, a flyer came in the mail for an organization that trains people to complete their first triathlon while they raise money for The Leukemia and Lymphoma Society called Team in Training. I had always been active but had never thought about doing a triathlon but this seemed like a great way to fight these diseases while my husband was fighting. When he was diagnosed I felt completely helpless, there was nothing really I could do to make it better. At least if I trained for and raised money for the cause I would feel like I was actively doing something to fight these diseases while he was fighting. Little did I know I would get hooked on the sport of triathlon.

Question: How is Alwyn doing now?

Cosgrove: He is in complete remission and doing great! He kept a very positive attitude right through everything and never gave up and fought the entire time. He definitely inspires me and after watching what he had to go through nothing seems hard. Training for an Ironman is a piece of cake compared to a stem cell transplant. He is coming up on two years this summer in complete remission.

Question: What role, if any, does strength training play in your triathlon training?

Cosgrove: Since I started triathlon with a strength training background I went into the sport a lot stronger than most triathletes. I was not about to give up my weight training of which I am a big believer in the benefits for triathletes. The benefits I experienced because of my strength initially were:

1. Climbing hills on my bike came super easy to me. Anytime we would hit a hill I would fly up it using the strength in my legs. I could also surge ahead when I needed to.
2. No injuries. Of all my triathlete friends I would say I get the least injuries. They are all constantly complaining of a sore knee or hip or ankle but I believe since my joints are all surrounded by muscle and are strong that I have not had problems with injuries. I also am able to undo some of the imbalances the sport creates with my programs.
3. My abs look better than most triathlete’s!. Yes, adding some core/strength training into your schedule will give you better pictures at your races. I believe weight training can be used to burn fat better than triathlon training since your body adapts so quickly to triathlon training. So, if you want a six pack when you cross the finish line, weight training is the key.

Question: When you mentioned imbalances, what are some of the most frequent imbalances that you see with triathletes?

Cosgrove: Most triathletes are very quad dominant and have tight hip flexors. They need to focus on switching on their posterior chain to use more of their glutes and hamstrings and stretch their hip flexors. Also from swimming the rotator cuff tends to be a common place for injuries. Performing exercises that strengthen the back and stretch the shoulders and chest are helpful.

Rachel trains for strength in preparation for her
record-setting deadlift AND triathlon.

Question: You have what I would consider a true multisport background. Most people who call themselves multisport athletes are really just endurance athletes using different forms of locomotion. However, you race competitively in triathlons and just set a powerlifting record in the deadlift. How do you balance those very different training systems in your life?

Cosgrove: I always like to have a goal when it comes to my training. I am very goal oriented. Strength training and sports such as powerlifting are actually more natural for me than triathlon. I have to work much harder at training for a triathlon. In my triathlon strength training program I had deadlifts. Deadlifts are an excellent exercise to strengthen the posterior chain, plus holding the bar is recruiting the muscles in your rotator cuff and of course your core is working. so a deadlift is an awesome full body exercise to use when training for a triathlon. Especially because most triathletes are very quad dominant.

I naturally am pretty strong and have been lifting for a lot longer than I have been doing triathlons. One of the trainers who works for me is a powerlifter and he said I was doing enough weight that if I worked on it, I would be competitive at a powerlifting competition. I tend to be competitive and once I heard that there was a powerlifting competition in the area I decided I would continue working on increasing my deadlift while I was training for a triathlon. So, that’s what I did.

When I showed up at the powerlifting competition I had no idea what to expect but I had a great time and ended up winning and setting an American record with a deadlift of 297 lbs. I pride myself on being able to set a goal and accomplish it rather than be a single sport athlete. I enjoy competing and bringing out the best in myself whether that be through powerlifting, triathlon, 5K’s or figure competitions. This is also what I love to do with the clients I work with. I always like to challenge myself. Currently I have my sights set on the Triathlon World Championships in June and I will continue to have some form of deadlift in my program but I won’t be pushing it to the levels I did at the powerlifting competition. Most triathletes don’t spend enough time getting stronger. I probably spend too much time because it comes easier to me.

Question: You mentioned deadlifts, which is considered by many to be THE exercise of exercises. How would you recommend triathletes incorporate deadlifts into their training program? High reps? Low reps?

Cosgrove: Most triathletes have endurance but need strength so I would say error on the side of lower reps. It is hard to give a general recommendation but I would definitely say when a triathlete is in the weight room their goal is strength without building a lot of bulk. Hypertrophy happens in the 8-to-12 rep range so I would say they should stay under this in the 4-to-6 rep range to increase their strength without increasing their size.

Question: How big a role does nutrition play in your training?

Cosgrove: I think nutrition is a huge part of anyone’s training. Get the basics down first which includes eating every few hours, only eating fruits, veggies, protein and whole grains and drinking enough water. Once you are eating healthy every day, then we can talk about performance nutrition such as using a recovery shake which I would say is the most important part of performance nutrition. Having a shake during and post workout will improve your recovery and enable you to train harder next time. Everybody is different when it comes to nutrition so this is something you have to practice. I have a saying: “Nothing New on Race Day!” You should not try out a new drink or a new supplement on race day. Practice. Practice. Practice. Especially for half Ironman and Ironman distances, your nutrition can make or break your race.

Stay tuned for part II tomorrow…

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Tomorrow we get to meet a remarkable woman. One who embodies what I consider to be the true multisport lifestyle: endurance, power, and a great set of abs.

Watch the video above as Rachel Cosgrove sets a new California and U.S.A. Powerlifting record in her division in the women’s deadlift. (Note: the video is a bit distorted for some reason.)

Dig this…she’s also competing in the World Triathlon Championships in two weeks.

Starting Tuesday, I’ll share a two-part interview (read Part I and Part II) with Rachel to learn her secrets for power and endurance and on Friday, I’ll review her new book on triathlon training. Should be an educational week ahead folks, so stay tuned!

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Photo by Filip Kwiatkowski for The New York Times

The May 8 edition of the New York Times posed a rather interesting question: Can you simultaneously peak for three different sports, i.e., swimming, cycling and running?

While some may argue the merits of the answer (which is “no” by the way in case you haven’t guessed), I think the energy should be directed toward how we define “peak.” After all, unless you’re gunning for the podium, your peak can only be compared to your previous performances. Not another athlete’s.

Like many, author Gina Kolata presumes that peak performance is set up as “you vs. The Gold Standard.” You are competing against your genetic potential in each sport separately. If you can hold a 6-min. 5K during a local road race, then you should be able to do the same in a sprint triathlon…after an hour “warm-up” swimming and biking.

I would suggest that triathlon, or any multisport event, is an event upon itself. Treat it as a whole, not as a collection of sports thrown together willy-nilly. Your peak would then be defined relative to triathlon, not running or swimming or cycling.

Just my humble two cents.

Anyway, you can read the article by clicking here.

P.S. A special thanks for Curly Su for bringing this to my attention.

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Question: I started reading your blog and noticed that you’ve been doing quite a bit of traveling. I’m considering flying to a race later this summer and was wondering what hard-earned travel tips you could share. - Cyler

Fedofsky: Bring your checkbook! Yes, it has become more expensive than ever to travel to a race. I’ve learned a few tips and tricks along the way to same money, time and hassle when you plan to go away.

Before you start packing - check with your airline to see their policy on bikes. It helps to print out the policy in case there are any misunderstandings at the check-in counter. Keep in mind that you will have to pay for your bicycle both ways. A credit card is a must when traveling with your bike. Airlines charge different rates for traveling with a bicycle - anywhere from $50 to $100. With new luggage policies in effect you might even be charged with extra baggage fines too. Know the policy and like I said - bring it along, just in case.

Before packing your bike, be sure they don’t have a weight limit. Some airlines charge extra if your bike box is over 50 pounds. Some will also want to check inside of your bike box so pack your bike parts carefully.

As far as the arrival of your bike - there is always a possibility that while you may arrive your bike may not. When traveling to a race, it’s best to have at least two full days before the race start to allow a cushion for problems like this. Make sure your name is clearly written on your bike box or tag. Also, it helps to have a picture of your bike box - and bike - just in case.

With luggage, when possible carry it on the plane. Luggage has a nasty way of not arriving when you need it most. Items that would be very hard to replace (ie., bike shoes, race clothes, etc) should be carried on just in case.

I’ve had my fair share of gels, bars and sports drink powder explode in my suitcase - a lesson learned - always pack those things in Tupperware. Those little backpacks you get as race bags? Use them to store your race flats or cycling shoes in your suitcase.

Safe travels!

Question: I’m starting my second season as a short-course triathlete and have learned the following about myself: I’m a decent swimmer, a crappy biker and a super-crappy runner. Should I focus on my strength this season to give me a bigger edge in the water? Or, should I try and get on the bike more since that comprises most of the race? I’m confused! - Amanda B.

Fedofsky: Though the swim in short course is important, even a two minute edge will not be enough to overcome the power of the stronger cyclists and the speed of the faster runners. The cycling leg of a triathlon makes up the most time. Therefore, it makes sense to spend your most time training to become an efficient cyclist. Efficiency in cycling leads to better running. While running is also important, overtraining the run can lead to injury and still won’t do much for your cycling. Imagine if you trained so you can take that swim edge, build a stronger lead with a powerful bike then hold anyone off with a speedy run. Putting it all together you can see that the swim will set you up for a fast race but once you exit the water it’s still a long way to the finish line. That said, it might help to work on your cycling, 3 - 4x per week for short course and running, 3 - 4x per week with one of those being a bike - run brick workout.

If you have triathlon-related questions for Liz, or just want to know more about the ways she drives her husband nuts, fire ‘em off to us at questions@theoutdoorjourney.com. You can read more about Liz’s adventures on her blog at http://elizabethfedofsky.blogspot.com/

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After a nice ride through a few rollers on Highway 9, I’ve reached the entrance
of Zion National Park.

The view sans my fat head.

The family and I just returned from a short trip to Zion National Park and we didn’t even go into the park proper. Hey, we can’t believe it either.

There are just so many things to do in the area and trust me, when you have kids and a pool at your disposal, they are not going far from the damned pool.

Anyway, I was at least able to get away from the crowd (we were traveling with another family) and take a fairly leisurely ride from our cabin to the entrance of Zion. Once I got my gear assembled, hydration set up (it was in the low 70s and very sunny and dry), and lathered in sun screen, I took the Orbea out for the 25-mile round trip on a few of the rollers on Highway 9.

The shoulder is narrow at points, particularly as you approach the towns of Rockdale and Springdale, but is otherwise satisfactory for not getting swiped by any errant RV sideview mirrors. There are a few rough patches on the pavement, but hey, the scenery more than makes up for any pedaling inconveniences.

An hour later, I hit the entrance to Zion, took a picture with my cell phone and turned around. On my way back through Springdale, I saw my wife and kids in the truck with the other family in tow. I guess they couldn’t wait for my return. It was apparently time for lunch.

For those of you who have never been to Zion, your dining choices are limited to expensive and palatable food to not-so-expensive and “I paid how much for this luke-warm piece of crap?” Those choices, however, were better than what was waiting for me back at the campground. Then again, in hindsight, maybe not.

Anyway, since I wasn’t expecting to meet them in town, I had no shoes and was walking around in my brightly colored cycling team kit and barefoot. I had to find some footwear quick but was stymied by the fact that I was stuck in the middle of a money gauntlet for the foreign touristas. To make a long, and painfully embarrassing story short, after 30 minutes of combing nearly every store on the main drag, I purchased a$28 pair of women’s sandals so I could join the rest of my group in the restaurant.

What we sacrifice for our sport, eh?

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I’m taking a short hiatus from publishing this week, although I do hope to get some more great content put together over the next few days so the entire week won’t be completely dry. I’m also dangerously behind in my calculus homework and need to invest several days in what could turn out to be a quixotic attempt to get current…so updates may be a bit sparse.

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Question: I’m entering my first Olympic race in May and was curious as to what you recommend as far as hydration and nutrition. I obviously can’t suck down gels during the swim, but was wondering how she suggested I approach my nutrition strategy before the race, during the bike and the run. I may be over-thinking this. - Marc

Fedofsky: For races lasting longer than 90 minutes, you will need to find a nutrition and hydration plan that works for you. With that said, the best way to find what works is to practice over and over again until your plan feels like clockwork. When determining your nutrition plan, be sure to consider the amount of calories, carbohydrates and sodium you will need.

I’m not a dietitician but from my experience products formulated for consumption during sports work best. Gels, bars, sports drinks, beans - these are all products meant to be consumed and digested during sport activity.

As for the interval at which you eat, that is entirely individual and based on your needs. While I cannot offer any suggestions for exact numbers, I will say it might be best to start eating soon after you get on the bike and follow up every 30 - 45 minutes from there. A simple sweat test in race-like conditions will help you determine your fluid needs.

Question: I have a hard time eating before a race. My stomach’s just not used to any food that early in the morning. Consequently, I don’t eat before group rides and end up bonking about 1.5 hours into them. Oatmeal sticks to my gut and sometimes energy bars work. Any suggestions for a good, fueled up, yet light on the stomach, pre-race meal? - Thalia D.

Fedofsky: Again, you’ve got to eat something for anything laster longer than 90 minutes. You cannot finish a workout or race on willpower alone - your body needs fluids and calories.

There are mixed feelings out there about eating before a race. Some will tell you to find something, anything that works. Others will say just eat a good dinner the night before. The fact is that breakfast is literally that - breaking the fast. You need to jump start your body and replenish stores that were depleted when sleeping (and yes, your body is still working and burning calories when sleeping).

Ultimately you will need to practice over and over again until you find something that “sort of” works. I say “sort of” because I don’t think any breakfast or sports food goes down smooth 100 percent of the time. It’s totally normal to feel something in your stomach, to feel occasionally sloshy or burpy. It’s food and you’re working on top of it - a little mix up is bound to happen.

With that said, I feel that the best time to practice what might work for you is before a swim. I feel if you can swim on it you can probably race on it. Use each swim or masters practice as an opportunity to practice different food options or timing of food. In time you’ll have a list of foods that do and don’t work for your stomach (note: I have found that chocolate chips, brownie batter and ice cream do not work before a swim).

Ideas include; toast with honey, bagel with a little peanut butter, applesauce with whey protein, sports bar, oatmeal with raisins, banana. As far as how much and the composition of what you need to eat - ideally, aim for something that has carbohydrates and a little protein. Most people cannot tolerate heavy proteins, fats, or dairy. But again, this is entirely individual and will take many, many practices, guesses, and tweaks before you find what’s right for you.

If you have triathlon-related questions for Liz, or just want to know more about the ways she drives her husband nuts, fire ‘em off to us at questions@theoutdoorjourney.com. You can read more about Liz’s adventures on her blog at http://elizabethfedofsky.blogspot.com/

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