Injuries – A causation guide (of sort)

Injury, Movement, Training, Exercise, Triathlon

Move, move a lot, but make sure you don’t end up injured this year.

To start off the new calendar year, I thought I’d touch lightly on a very serious topic.

So this post will have a very serious component, and a more humorous one. (You’ll have to guess which is which. I’ll make it easy.)

Anyone talking about training, exercise, and racing of any king, has to talk about injuries. I’m a triathlete, and a triathlon coach, so of course I know about the topic, and I cover it with the athletes I coach.

When talking about this topic, we have to first share an understanding that injuries can, and do, occur. That comes with the territory of training. There’s no denying it. (Anyone who does, is selling you something, and most likely lying.)

Indeed, injuries (or pain perceived as injury by a newbie to exercise) is the primary cause for quitting an exercise regimen or training program. It seems a reasonable thing to conclude: If movement is what caused someone to get injured, then stopping to move is the solution. (That seems to be the reasoning of many General Practitioners of the medical profession, to the frustration of many coaches, including me.)

But not moving is, overall, worse for your health than moving.

As a matter of fact, the best way to prevent injuries is to move more, not less, but to do so in a reasonable way. By reasonable I mean by using the correct techniques, and doing only as much as is necessary to stress your body into getting into better shape (once it has sufficiently recovered).

The Main Culprit

Let’s face it, athletes are often their own worst enemy: overuse (over-training) is the primary cause of injury in athletes. And that’s why you should have a coach, and, equally importantly, why you should listen to him or her!

Preventing injuries that can occur through intense training (and over-training) is obviously priority #1 of any coach. And that is achieved through well-balanced programs that include strength training and sufficient rest.

And constant reminders to athletes to take their rest days.

Once injured, the best approach is not to stop all activity, but rather to take some rest (complete rest at first, then some other activities can be recommended by a competent physiotherapist or even by the coach). Interestingly, that’s frequently how people get started into doing triathlon; through having to do other sports than the one in which the injury occurred.

A single-sport approach to training increases the risk of getting hurt, so triathletes have a slight advantage in injury prevention.

However, triathlon also has a bunch of other types of injuries you can fall prey to, so you have to keep them in mind, and be careful. If, in running, injuries typically come to feet, ankles, knees and hips from bad training (bad form, too many impacts, running too fast, too often, too long), in triathlon the same thing can happen, but to more parts of the body (shoulders, back, etc.). So you need to work on more parts of the body to fix an injured triathlete.

And in some cases you also need a mechanic…

The Other Causes

So, to balance this post, here are the main causes of injuries for triathletes, from the least likely to the most common, and tongue a little in cheek:

10) Drowning. Very, very, very unlikely.  Recovery is usually impossible. Near-drowning is another matter and can lead to the encounter of interesting people, but is not recommended as a potential dating strategy due to its risky nature.

9) Getting beaten during the swim (kicks, fists, etc.). It can hurt a lot, and even cause mild injuries, but usually one recovers pretty quickly, and completes the race. The injury can last for a while, from bruises to muscle cramps, and can have some long-term effects (fear of swimming in a crowd, which is just a little less scary than being naked in a crowd).

8) Getting hit by a car when running. Results can be very dire, so be very careful, because recovery can take a long time. Unlikely to happen, but it does.

7) Getting hit by a car when riding. Results can be very dire, so be very careful, because recovery can take a long time. Unlikely to happen, but it does.

6) Missing a turn while riding. Particularly when the road is slippery, but the main cause is usually going too fast on a road that is not well known. So “pilot error” is a factor. Consequences range from scrapes and bruises to broken bones. Recovery (and returning confidence) vary accordingly.

5) Getting hit by a cyclist when running. Hitting a runner or a cyclist while riding. Recovery depends on how fast and how heavy the hit… and any subsequent altercation between the runner and cyclist.

4) Colliding with another swimmer in the pool. Either through carelessness on your part, or because the other swimmer is a nincompoop. Again, recovery depends on how hard the hit and the ensuing argument, but is usually fairly short.

3) Swallowing lots of water while swimming; can lead to serious gastrointestinal (GI) problems, especially if the water is salted or chlorinated. Recovery usually comes shortly after vomiting.

2) Over-training (a.k.a. abusing your own body); doing too much, too fast, too long, in all three sports.  Rest, and a consultation with your coach (or a psychologist) typically helps… We’re talking fasciatis, tendinitis, stress fractures, etc., and things that typically happen to runners’ legs, but in our case can also happen to shoulders (swimming) and the back (cycling). Some cases require extensive leave from the sport, so never underestimate the risk of wanting to do more, or obsessing about racing.

1) Falling on your side, from your bike, while trying to un-clip your shoe at a stop sign or light. You can get bruised (hip and arm) or even break something (wrist, arm, collar bone). But most of the time the damage is limited to the ego, and recovery can be very fast if you just laugh it off. But this is by far the most common cause of injury for a triathlete, so un-clip soon, and often.

As you can see, the main causes are mostly accidents.  You have to remain tuned onto your body, but also and particularly aware of your surroundings at all times, during races and training sessions.

And that’s a lesson that valid all the time. The more mindful you are, the more attuned to your body and surrounding, the safer you will be. And the more healthy you’ll be.

Have a great year of moving a lot!

Fitness, Injury, Triathlon, Movement, Rest

Just because it is still early in 2015. Have a great year of fitness!

Pictures from Pixabay.

What makes a good coach – Part 4 (End)

Coach, coaching, sports, training, exercise

What makes a good coach? Lots, it turns out…

So, what makes a good coach?

If you have read part 1, 2, and 3, on this topic, your patience is about to be rewarded. No more discussions, no more illustrations, no more stories. Just my take on the question.

(But rest assured, there will be more stories later. There are always more stories later.)

Here are the qualities and attributes that make a coach truly good, based on my years of experience on both sides of the question. They are not in order of importance; I consider all of them equally important, but I had to organize the list, somehow. Consider that the earlier attributes in the list are, in some cases, prerequisites for the later ones…

The List

Athletes come first
A good coach puts the interests and health of the athletes before his or her own. So it should no longer be acceptable to put athletes through a meat grinder to extract a few star performers if you end up burning out the vast majority of hopefuls. And the converse is true: It must be acceptable that some athletes want to have a great time doing sports, but not necessarily aim to go to the Olympics.

Knowledge
A good coach is very knowledgeable in the sport(s) being coached, both the overall aspects (rules, tactics, etc.) as well as the techniques that are considered optimal for athletes to use in performing the sport.

Teaching
A good coach is able to teach the sport and its techniques to athletes. This goes beyond demonstrating the correct techniques: It is about being able to understand in what ways the athlete is not succeeding, and finding ways to gradually bring about changes in the athlete’s technique.

Customization
A good coach can adapt to the level of athletes, providing customized instruction and training programs that are suited to their own needs, instead of pushing a standard program onto everyone. You might say this goes hand in hand with teaching, and you would not be wrong; however, some aspects of this can exist where no proper teaching is found.

Planning
A good coach is also able to adapt the training so as to make progression fun and not seem like hard work. Basically, being able to plan individual training sessions so that athletes enjoy them even as they learn, and planning those sessions so that they fit neatly into an overall development plan. Especially for younger athletes or kids beginning in a sport, but I strongly suspect this approach would have significant success with adults who try to maintain a resolution to exercise more.

Role Model
A good coach exemplifies fair play and sportsmanship, and insists on it, no matter what, by being respectful of the rules, those who are in charge of enforcing them, and other athletes involved in the sport. Name calling at referees and treating opponents like enemies are not acceptable, ever.

Constructive
A good coach congratulates and motivates in a constructive way while sparingly using negative feedback. Basically, a good coach should only need to smile to show appreciation, but doesn’t, and frown to show displeasure, and does never more than that.

That’s it

This is a tall order. In some ways, almost impossible to find; at any rate, very demanding of the coach to perform all the time.

I feel that is why many coaches choose to focus on a type of coaching that does not require all of those attributes: By coaching highly committed adults, those I might qualify as passionate to the point of being obsessive about a sport, it is possible to get by with deep knowledge of the sport and techniques, and forget the rest. But that works only as long as the athletes are self-driven, and don’t particularly care about their own long-term health.

The key thing, when you are an adult interested in picking up a sport like running or triathlon (or any other, really), is that you should seek a coach that suits you. I encourage you to use the above list as a reference, but your own needs come first.

If you are a parent, you should look for the listed qualities in your kids’ coaches, and act accordingly. If you are considering coaching kids, your own and/or others, you should really keep the above in mind, and pick-up the knowledge and habits you’ll need. And keep your own emotions, and ambitions, in check.

And if all you are interested in is joining a group to have fun with a cheerleader-coach, then by all means, do so. The important thing is to move more. Yet I encourage you to ask for more, and expect more, of yourself as well as of others…

A few more words

A lot of what I wrote has to do with personality, at least on the surface of it. It is true that some personalities are ill-suited to be coaches, just like some athletes are impossible to coach. But it is not just about personality: It is about a fundamental attitude that coaches need to have.

No matter what their own ambitions and motivations, good coaches act in such a way as to show those qualities. They understand that the needs of the athletes are more important, and that if they do a good job as coaches, the rest will follow: good athletes, good performance, opportunities to coach at a higher level maybe, etc.

Knowledge, it must be noted, can be acquired in many different ways. No need to have a degree in sport physiology, or to have been an elite athlete.

Teaching is by far the least obvious part in the list. It takes skills, and time. And patience. But coaching is too important, because of its potential impact on athletes, to be given any less.

Finally, if you can’t be a good role model, if you don’t show respect to others as a coach, what kind of athletes will you have?

Have I forgotten anything? Let me know what you think…

Picture from Pixabay

What’s NBF all about – a refresher

Fitness, Exercise, Sport, Triathlon

What’s NBF all about? More than this picture, that’s for sure…

To celebrate the 40th post of No-brainer Fitness, I thought it worthwhile to offer a brief recap.

Basically, in case you are still wondering, or if you are fairly new to No-brainer Fitness, here’s what it’s all about, in the form of an interview, but definitely in No-brainer Fitness style:

What does NBF stand for?

NBF is my acronym for No-brainer Fitness.

Ok, smart ass, but what is it all about, really?

No-brainer Fitness is about getting fit so as to be, and remain, as healthy as possible, for as long as possible.

Why the “No-brainer” part?

Because it is my contention that, in order to get and remain fit, you don’t need to do anything very complicated. Also, the benefits of being fit are so good and numerous, that you should not have to think twice about it.

Don’t you have some secret agenda?

You mean other than helping others reap the benefits of fitness?

Yes.

No.

C’mon, admit it! You are trying to create a cult to fitness, or at least get rich from this, aren’t you?

Well, it would be nice to make a living helping others, but I still do it for free.

So, no cult?

No cult. Quite the contrary, I promise.

Ok, prove it: How does one get fit?

You need to move more. A lot more. On a daily basis. Not just 30 minutes of intense exercise every other day, and then sitting on your chair or sofa the rest of the time. Instead of seeking ways to save your energy, you need to get into the habit of using more energy. Walking more, taking stairs instead of escalators or elevators, doing some light strength exercises, not sitting so much at work, picking up a fun sport again, etc.

That sounds like hard work: I’m getting tired just reading about it. How does one get there?

A big part of it is changing your mindset so that you no longer think about moving as hard, but as something that your body craves, much like you crave food. Our bodies really do crave movement, and as you get moving, you start to feel it more keenly.

Talking about craving, what about eating super foods and taking supplements that will make me fit and healthy and help me lose weight? Isn’t that a lot easier?

There is no such thing as “super foods”, and if you eat well, you don’t need supplements. Losing weight comes naturally from moving more and eating a good diet, not from dieting. But the key is moving more. First and foremost, that’s what you have to focus on. Anyone who says otherwise is trying to sell you something (like supplements).

Unlike you?

Unlike me.

But if we wanted to buy something from you, we could. Right?

Well, if you are interested in picking up running or triathlon as a sport, because those are great ways of getting and remaining fit, I could help with that, too. And for that, yes, I do get paid, because it demands much more attention to make sure it is done right, and you reach your personal objectives.

What else do you provide? Surely it can’t be that simple…

It is. Really. But I try to make it enjoyable to do the right thing, and I provide advice to help steer through the wild west of products and tips out there. Because being fit is both simple and fun.

Hmmm… What else?

Well, it doesn’t hurt to stay away from things that are clearly bad for you, what I call NOT FOOD. But the key, I insist, is in moving a lot more.

Ok, I think that’s enough for now. I almost believe you.

Feel free to ask me other questions. Or read some of my 39 previous posts; you are sure to find more about what NBF stands for, and how to be more fit.

Move on!

Health, Fitness, Exercise

Working on some visuals for No-brainer Fitness… Feedback welcome.

 

An Ideal Vacation

Training, Vacation, Exercise

Do you put your feet up on vacation? Here’s a different idea.

Here’s my idea of the ideal vacation:

Get up a little before dawn and head to the beach in your swimsuit and goggles. As the sun rises, dive in and do a 30-60 minutes open water swim. Spend a few more minutes checking out the local wildlife (a.k.a. cute fish; barracudas should be avoided). Climb back on the beach, shower away the salt, dry yourself a little, then head off to breakfast.

Rest for a few minutes, perhaps updating your Facebook status or just lounging by the pool (no one else there yet at that time). Then get dressed to go cycling. Get on the bike and ride 2-4 hours. Get back and eat some lunch. Rest by the pool for a few minutes, or head to bed for a nap. Don’t fall asleep on a chair in the sun!

Before the afternoon is over, put on running shoes and head out for a run. Nothing fancy; 45 to 90 minutes. Enjoy the scenery and the warmth. Once done, have a nice shower, and go get some dinner.

Lastly for the day, spend a quiet evening relaxing in good company. Hit the pillow around 09:00 or 09:30 at the latest (trust me, you’ll be tired). Sleep well, dreaming of flying (a dream I often get when swimming in the ocean during the day).

Repeat, varying the durations and intensities, for a few days in a row (5-6). Some days are harder and faster, some are long and slow. No need to do all three sports on all days, either. Optional, at the end of the week: after a day of mostly resting, do a triathlon or some other race (could be as little as an Olympic distance, but a half Ironman or even a full is possible).

If you can afford it, spend a few more days relaxing and optimizing your recovery by moving some more, at a lower intensity. But even if you need to pack up and leave the very next day, such a vacation is sure to have re-charged your batteries for a while.

How does that sound? Have you had the chance of doing something like that before?

Swimming, Exercise, Training, Cozumel

Our swim “buddy” in Cozumel. Yes, it is a barracuda. No, it was not “relaxing” to have that near us as we swam.

This past September my wife and I spent 10 days in Cozumel. On the eighth day of our vacation I accompanied her through her first half-iron distance triathlon (without drafting). So we got to enjoy a fabulous 6 days of training in the heat, and a fantastic race (also in the heat).

Whether you are runner, cyclist, swimmer, or an “all of the above” enthusiast, variations on that theme can be a great deal of fun: Training camps, destination races, training vacations, etc. Going away just to train is an ideal way to dramatically increase your fitness level a few weeks before an “A” event, or to kick-start a new season. Or simply to have a different kind of vacation, a more active kind of vacation.

It sounds like the training regimen of a professional athlete, you say? To some extent, it does. It can be a taste of it, but without the pressure of having to perform. The best of both worlds, so to speak.

But the “ideal vacation” I described above does not need to be very intense, or for athletes only. It can be modified in various ways to make room for sightseeing (be it the volcanoes of Hawaii, the ruins of Mexico, the shops and museums of a large city) and the intensity can be adjusted to your own needs. Of course, the rest of the family can tag along, enjoying the other activities of the place while you are out training.

You can obviously do it at home, taking a week off from work to focus on training. We call that a “crash week” in training lingo. Keep in mind the downside of staying at home to take a training vacation: you can all too easily get sucked back into normal home stuff, and lose the focus on the training-resting combination that is what gets your fitness level to go up. Also, at home, you might have to cook, whereas on a training vacation, if you plan it well, someone else does it for you.

I prefer such a training vacation to be in a warm place, with an ocean to swim in and decent roads for riding. Trails for running are a big plus, but not mandatory.

You can find such places on your own, perhaps by organizing it around a marathon or triathlon event you wish to participate in. Probably not one where you want to do a PB, otherwise you’d be in taper mode and training less. But for shorter races, and without being too competitive, you can get both a great week of training and a fun event.

A better alternative is to simply sign up for a training camp.

It’s the kind of thing you can improvise for yourself, for instance by booking a week at an all-inclusive resort in Cozumel and taking your own training program along. However, the packaged deals, including coaching supervision, offer many advantages, and can be obtained for not much more money than going on your own.

If this sounds like something you’d like to do, leave me a message: I’m working with people hosting such a camp in Costa Rica in March, and there’s still room for a few athletes of all levels. It would be my pleasure to be your coach there.

Winter is coming (in the Northern Hemisphere). A training vacation is really ideal for fighting the winter blues. Not to mention getting ready for a new season.

Swimming, Training, Vacation

The author, enjoying a bit of post-swim fish sighting.

Photos credits: Sacha Veillette and Sophie Tremblay-Paquet

What makes a good coach? Part 3

Coaching, Triathlon, Competition, Ironman

Coaching sports like running and triathlon: a league of its own.

Back in March (of 2014), my wife and I attended a triathlon expo at MIT. (It had nothing to do with MIT; it just happened to be held at their sports facilities. MIT has a very nice pool, by the way.)

We were there mostly to buy some equipment and supplies in preparation for the season. But we had a couple of nice surprises once we got there: first, we got to meet one of the original ironman finishers; second, we got to listen to Siri Lindley give a talk about coaching. (Well, she spent a lot of time talking about her career as an elite short-course triathlete, but the part about how she got there, and how she herself was coached, was informative.)

For those of you who don’t know her, Siri is coach to Mirinda Carfrae, the current Ironman World Champion (she’s been the champ three times so far) and championship course record holder among women.

So this post is really about coaching adults in the context of sports like running and triathlon, and, more specifically, the coaching of fairly serious athletes (or “intense” athletes, because if not elite athletes, you have to be intensely into training in order to pay for the services of a coach). Combined with the previous post on my personal experience, and the one about coaching in general, it is the background material I’ll need to conclude the series in Part 4.

Now, I have to admit that I’m no groupie of elite athletes or their coaches. I prefer to do, instead of watching or reading about them. We were not at the event in order to listen to Siri. We just thought: “We’re here, and we have a bit of time, so let’s sit down.”

It was time well spent, nevertheless, not just because it confirmed many of my own conclusions about what makes a good coach, and what makes a good athlete. I’ll list those attributes later, but for now, allow me to give a few key notes from her presentation.

Focusing

Siri only coaches a few athletes. I seem to recall she said 12, but it definitely was something between 10 and 15.

This makes sense at such an elite level as top Ironman competitors, since the pros and elites need specialized coaching, and are willing (or able) to pay for it.

The point, however, is not how much Siri gets paid by her athletes, but what she emphasized: She feels that only with so few athletes can she really provide good coaching.

It stands to reason that the more athletes one has to coach, the less time and attention can be given to each. That’s why joining a club is an excellent way to find a bit of support and coaching advice, but you get less personal attention that way.

For truly personal attention, you need to be one of few athletes being coached. Beware of coaches who work for a team or club and also coach more than a handful of athletes: You may be getting cookie-cutter advice and training programs that masquerades as individualized coaching.

Customization

Because she only coaches a few athletes, Siri is able to customize the training regimen of each so as to maximize the effect of the training. Or is it the other way around?

One thing is certain: She does provide very specific attention to each of her athletes; they each have their own season plan, and training session plans, and every plan in between.

This is key because, although the training principles are the same, and the general physiology is the same for all humans, no two persons react entirely the same to training on a daily basis. This is due in part to small differences in biology and in large part to previous training, current state of being, and psychology. That is normal.

Similarly, Siri does not treat all of her athletes the same, either during training or competition. To my surprise, she admitted acting almost like a cheerleader to some, while to others she is the quiet and wise adviser, and to others she can even be the forceful (not to say harsh) boss telling them to get their acts together.

This is squarely in the psychology realm: We are all different in terms of what we need to get, or keep us, in the correct frame of mind to perform. Elite athletes are no different (and perhaps even more sensitive and insecure at times, because of the added pressure of making a living out of sports).

The key point: no two individuals need exactly the same thing at the same time. So personal attention is mandatory for good coaching.

Knowledge

Siri was a top competitor in Olympic distance triathlon. She got there through some good coaching, but also through a lot of grit and determination.

However, there is no need to have been a top athlete to be a good coach. That’s a truth that’s often hard to believe by those who have never really been coached before. But it is true.

What is less obvious to most wannabe triathletes is that, unlike most top triathletes, even those who later make a living out of coaching, not all great athletes make good coaches. Only a few really pick up the fundamentals of coaching, and understand more than what works for them. Because what works for you is likely not what works for others. And a good coach knows enough to adapt to what each athlete needs.

What should a coach know?

In triathlon, it gets tricky, because of the three sports. A good triathlon coach must know enough about the bio-mechanics of swimming, cycling, and running. That’s in order to be able to work on form, not just intensity, in all the three sports while making sure to prevent injury (as much as humanly possible). Ideally, a good coach is able to bring about the necessary changes to technique and form to optimize performance.

But a good triathlon coach must also know about how those three sports are put together in triathlon, and how the body reacts to going from one to the other, and then on to the other.

That means having some first-hand experience in the sport is a good thing. Perhaps necessary. But being a top competitor is not. It can even be a detriment, as I think it is for fitness instructors and personal coaches, because of the “hey, it worked for me, so it will work for you as well” factor. (Or the “look at me, I was a champion, so I must know what I’m doing” factor. In either case, it is a fallacy.)

Also, understanding the physiology, psychology, and science behind training is mandatory. Too many coaches simply push their athletes to the breaking point, under the old philosophy of “no pain, no gain”. For some athletes, this leads to breakthroughs. For most, it leads to breakdowns. That old notion is now dismissed; there are much better ways to train.

The coach has to know when to push, and when to hold back an athlete. And with pros, elites, and would-be top competitors, the holding back part is often more critical. And difficult.

Planning

Finally, a good coach, much like Siri indicated, must be able to understand where his or her athletes are at, and where they aim to get, and plan a reasonable path from one to the other.

That’s precisely how Siri started working with Mirinda Carfrae, according to the talk she gave back in March. Although Siri had not done iron distance races herself, she was able to understand what physiological changes would be needed, and to chart a course to make them happen. And with an athlete like Mirinda Carfrae, who was hardly new to the sport, that was a pretty tall order.

Which of course begs the question:

What about athletes?

Being a good coach is only part of the equation. The athletes also have to do their share of the work. And with all the training and intensity, that part is of course the hardest.

But there is one aspect in which coaching for running and triathlon, and coaching in general, differ a great deal: Pros and elites (and triathlon freaks) are highly motivated, so they don’t need to be coaxed into doing the workouts. More often than not, they have to be calmed down, and forced to take rest. Not at all like the majority of folks trying to get into better shape in order to be healthy, who have to be convinced off the couch.

So a coach to such athletes does not need to cajole them into showing up at training, or find ways to keep them interested in the sport. But they should also not burn them out, or make them hate training.

On their side of things, athletes who want a running or triathlon coach and are serious about it must do one thing to deserve their coaches: Listen.

By this I mean to fully engage themselves into the process, and follow their coaches’ advice. Not argue, not go looking for second opinions, not say “I know what I need”.

Perhaps that holds true for any kind of athlete, and any kind of sport. But let’s leave that for the next, and final, post on what makes a good coach…

Picture from Pixabay.