Let's Talk about "Muscle Confusion"

Hi Athletes!

I've been reading up on the theory that confusing your muscles helps to build greater fitness.  There have been some recent attempts to prove/disprove this theory.  It's a rather confusing situation where there are two sides to the argument, both claiming this is valid and invalid as a training approach.

How Muscle Confusion Might Help  

The Truth about Muscle Confusion

Workouts Based on Muscle Confusion Don't Work

I think you'll see that there is not much agreement about this theory.  Personally, I believe the middle article has the best approach and I believe that just switching routines to "confuse" the mind and the muscles is not what is at work.  I believe one is preventing the body from adapting, which it does very effectively with routine, repetitive activities.  When you do not allow the body to adapt, you force the body to respond more rapidly and push your toning and fitness faster.  You also work other muscles that may not be the main power sources but provide balance and overall fitness in a way that routine activities do not.

Let's talk about your muscles in more detail: 

As Triathletes we often have non-routine workouts in our training program so routine workouts might not be an issue.  However, I posit, as above,  that beyond confusion for fitness progress, just using a variety of muscles, small and large is important for balance and overall tone and fitness.  So after reading this blog, you should not opt for a regular routine of training that neglects smaller muscle groups such as the triceps, abs, iliopsoas, and others you can see in the diagrams.



You may wonder, why should I care to know these muscles?  Mostly because you neglect to understand your body at your peril.  When you are doing a lot of training, understanding which muscles are firing for an activity and which are not in use, is important to know so you can make sure you work the "opposing" muscles as well for good balance and overall fitness.

You should also understand which muscles "should" be in use to make sure you aren't overworking the other muscles and neglecting to use the proper muscles.

BIKING MUSCLES 
For example,  in biking, your legs muscles should be firing in a succession (see diagram below) if you are pedaling as efficiently as possible.  If you are simply mashing down, you are likely overworking your gluteus and underworking your quads. However, also notice all the other smaller muscles that should be firing!   How can you fix this?  Try some one leg spinning and focus on pulling up on the backside of the cycle.  You'll quickly realize if your gluteus and your smaller abs are not firing because they will fatigue rapidly.  I suggest you do a few drills at the beginning of your biking and test out your muscle use. 
You may not be able to solve the issue of weakness of some muscles by simply biking, you may need to add a HIIT class or weight lifting.  I'd suggest using free weights and learning how to isolate muscles to help you focus on those specific weaknesses.

Note that the smaller Hip flexor is very important at the very end of the backside of the stroke.  This muscle needs to be strong but it also needs to be stretched regularly to keep from shortening and creating tightness on the run!

SWIMMING MUSCLES 
Let's consider swimming the same way.  Take a look at the chart for which muscles are in use for swimming.

Clearly this sport is at risk for a lot of routine for endurance athletes.  That means you are mostly using your Lats and Traps if you are swimming effectively.  You may be using your shoulder muscles which is a program destined to damage your shoulder.  Using alternate strokes regularly and drills can help you learn how to use the proper, large, muscles to get an effective pull and get faster.  Using weight training and also help you to focus on those correct muscles and build them up.

Note that while there are major muscles involved, there are also abs and smaller muscles required for the strokes.   Abs are particularly important for the pull back from the start of the stroke.  Neglecting your abs and focusing only on the major, larger muscles will eventually cause you to become slower and less fit!





RUNNING MUSCLES
Finally, let's consider the run.  Of course, we are using the legs but what specific muscles are you using?  Which ones do the most work?  Are you really using them? And more important, WHEN should you be using them?
Take a look at the cycle below.  Ask yourself when you run, "Am I really using all these muscles?"  You most certainly are using some of them.  But did you know you can end up not using your gluteus muscles well when you have poor posture or are focusing on pulling with the hamstring instead of the gluteus?

For all the reasons above, the fact that you use both large and small muscles, your abs and others for balance, staying upright, good posture, and starts and returns of cycles for all three sports, it's important to find a training program that keeps your fitness high by working all the muscle groups each week, preferable multiple times per week.  Simply swimming, cycling and running long distances will not prevent the deterioration of the smaller less used muscles due to shortening, weakening and losing tone.

CONFUSING THE MUSCLES 
Not understanding your muscles by simply following some trendy idea about "confusing" the muscles is likely to have your trends going south.  Knowing how to work all your muscles is important and could be said to "confuse" them but I'd prefer to think of it as focusing on whole-body fitness rather than single sport or just endurance fitness.  I believe that the idea of confusing the muscles is confusion over changing routines which help to involve different muscles and thus improve the whole body fitness.  Instead of the confusion approach which would involve doing standing free weight bicep curls one day and machine curls the next, these researchers have forgotten that doing standing curls with free weights actually is less effective at isolating the bicep than a sitting machine curl.  Thus other muscles are in use and the real benefit is that there are smaller muscles involved, not that the bicep is confused.  At least that's my theory from reading the research.  You can draw your own conclusions.  The bottom line is that you need to incorporate training that involves all the muscles beyond just doing long distances as a triathlete!

Over 50 athletes in particular need to include weights to keep balance and posture correct.  Did you know that hospitals and doctors use your ability to balance as a measure of your age and fitness?  This is because the smaller muscles involved in balance are the first to lose tone.  Even if you are
exercising regularly!  Try to work in balance exercises and time your ability to stand on one foot or stand on your head.  If you can balance on one foot for 60 seconds you are doing well.  The same goes for a headstand.    Turning yourself upside down by doing toe touches and headstands is also great for circulation.

Choosing a coach

Hi Athletes!

I've been doing a lot of shopping lately for a new coach, a new plan and new locations for training since I moved to Louisville, KY.  Some of you may find this helpful.  As always, I've done some research and included links in the titles for you to read beyond my opinions. :)

What to look for in a coach; 10 things I look for

1. Do I like the person I'm talking to?  I like to chat and find out about the coach, understand their style, etc, but first and foremost, do I like this person?  Why is this important?  Well, trust is a significant part of the coaching process.  I doubt you will completely trust someone you don't really like.  I find I sometimes don't know why I don't like a person, it could be their sense of humor hits me wrong, or their attitude is counter to my basic values...just about a thousand reasons could be there.  However, if I really like my coach, I'm more likely to appreciate their holding me accountable and accept their advice.

2. What is the background of this coach?  There are a lot of triathlon coaches.  You can hire someone who has a lot of experience from a broad perspective or someone who is very focused.  You can hire someone who focuses on elite and talented athletes or someone who works with beginners.  I prefer to ask if the coach has had experience in triathlon first, the learn who they have coached.  I want to now that the coach knows what it's like on the race course.  I also want to know if the coach understands me as an athlete.  If I'm the first over 60 female athlete they have ever coached, I know I'll be a guinea pig and possibly be asked to do training intensity that I cannot keep up with.  Here's my criteria in order:  A. (Agreeable) Likeable B Triathlon experience C Certifications D Understands over 50 athlete E Available

3. What distance are you wanting coaching for?  As a USAT and IM coach, I can tell you that coaching for the various distances (if you are really wanting to excel) is very different.  Shorter races require more short distance workouts with higher intensity, more interval training and probably more anaerobic training.  Longer distances will require some interval training and anaerobic training but far less since the focus is on getting your body ready for the extended demands of a long race.  Even if you really like the coach and they have great experience with your specific needs, if they specialize in long-distance and you're training for OLY or Sprint, you may want to consider a different coach.

4. Do you have a specific leg you need help with?  I can tell you that all coaches have a leg they enjoy and excel predominately in.  You can ask but a better way to see how they perform is to check out their racing record in www.Athlinks.com.  Click on the little caret at the top left and select "Athletes" and type in your coaches name.  You'll be able to see what races they've done, how they have performed, and specifically what leg they did the best in using the ranking.   Look at several races to see if that's consistent for them.  You may what to hire a coach who specifically coaches only one leg since that will give you some specific and focused training in an area where you want to improve.

5. What systems and methods does your coach use?  There are a lot of ways to collect data and work with an athlete.  Training Peaks, Strava, Zwift, Mapmyride, Garmin, etc all provide ways to share your data with someone.  Your coach may have a specific system they prefer and are most familiar with.  If you like riding with Zwift, but your coach uses Garmin or Training Peaks, you may have to use your tech skills to get those things linked.  If that's too hard, you may have to cut and paste your workouts into and email daily for your coach.  Using systems that work for you both can be an advantage in the ease of review and advice for your coach and for you to send your outcomes to your coach because if you're both using the same system, sharing is automatic and easy.

6. How much of a hardass do you want?  Do you want someone who will push you no matter what?  Do you want someone who will work with you and not get upset when you miss a workout occasionally?  Do you want someone who will help you revise a workout to figure in travel and other events that will affect your ability to complete the training?  Some coaches want your dedication and absolute adherence to their plan.  Some have too many other athlete accounts to spend a lot of time working through your specific issues.  Some coaches are very happy to help you adjust your training.  If you know you have a lot of issues with completing a regular training schedule because of an irregular work life, you might want to address this upfront.

7. What certifications does your coach have?  USAT Level 1-3 and Ironman certifications as well as USATF (running), USMS (Swimming) and a myriad of other types of certifications are possible.  Ask for the credentials then check them out.  Make sure your coach is current in these certifications (many require annual, biannual or other recertification tests) and make sure you understand what that certification indicates your coach is educated to do.

8. Local or Remote?  Coaching these days is being done remotely via some of the systems mentioned in #5 above.  That's great because you can hire just about anybody you like for the various reasons mentioned above.  BUT, the advantages of a local coach can be significant.  A local coach can actually see what you are doing, conduct regular testing while making sure you are doing the test correctly and generally create a better bond and understanding of your needs.

 9. Where does your coach normally want to meet?  Is this coach at your favorite gym?  Do they meet you outside for rides or runs?  Do you need to join a new place to get access to this coach's venues for training?  You may find yourself traveling all over the city to get your training done if you don't ask about this one.

10. How much does this coach cost?  A good coach should charge you about $100 per month with a one hour one on one included.  This is for low-level involvement, remote and little interaction.  The costs go up from there.  Some coaches have packages for training for a specific race.  You could be asked for $1500-$2000 for a 4-5 month training package.  This will be more intense and probably you should expect more interaction with your coach.  The real question is, what is your budget?  After paying for an Ironman Race ($700) and equipment ($500-$5000) and gym memberships ($1200), how much more can you pay to get that advice you need to make all those expenses worthwhile?  While some people think of all the other stuff first and try to fit the coach in last, you should probably consider your coaching with a greater priority than everything else. 

Planning with a Triathlon quiz

Sticking to your plan

In Scubadiving, we say "Plan your dive and dive your plan" because you could die otherwise.  While death is less imminent in triathlon, there are serious hazards you should prepare for.  Planning your race and racing your plan is the best approach when you are doing long-distance races.  But I think it is good advice for any race distance, although the hazards are fewer in shorter races, they still exist.  Check below the planning section for some of the hazards you might want to know about. 

While this blog today isn't only about swimming, your swimming ability will be affected by your stats and your nutrition planning so this pertains to swimming training as well. 

Planning: Training and Racing 

Today I've put together a quiz.  I get calls from athletes asking me questions about altering plans, signing up for races etc.  Sometimes they don't call.  That's when it's the most dangerous for them.  I put together a quick quiz (10 questions, 2 mins) that gives you feedback on your selections and a score.  I hope you find it helpful!  QUIZ #1

In this quiz, you'll learn how to calculate your Max HR, what VO2Max is and how to alter your FTP.  You'll also learn a few things about race nutrition and training plans.  You won't walk away knowing everything, but you'll certainly know enough to prevent some serious errors in your racing future. 

So here are some links for more education about these various things:

VO2Max https://www.shape.com/fitness/tips/what-is-vo2-max-how-improve-vo2-max

Max HR https://www.active.com/fitness/articles/how-to-calculate-your-training-heart-rate-zones

FTP https://www.bikeradar.com/advice/fitness-and-training/what-is-ftp-and-why-it-matters-for-cyclists/








How to train for your first Ironman https://www.active.com/triathlon/articles/how-to-train-for-your-first-ironman

Race Nutrition Calculator http://www.tri-talk.com/TriTalkNC/TriTalkNC.htm

Race Nutrition Planning https://www.trainingpeaks.com/blog/race-fueling-how-many-calories-should-i-eat/

Hazards to know about 

Overtraining   When it comes to exercise volume, there is a “dose-response relationship,” which means that the more you work out, the more benefits you will achieve, but there is a tipping point beyond which the amount of exercise you perform can do more harm than good. This point can be reached by one or both of the following two ways:

• Too much exercise without enough recovery
• Chronic underfueling

This tipping point is known as overtraining syndrome (OTS) and, in short, leads to a decrement in fitness level and possibly injury. Whether you are male or female, you are equally at risk for OTS, so recognizing the early signs and combating them can prevent detrimental fitness and health outcomes.

Stress Fractures Stress fractures are tiny cracks in a bone. They're caused by repetitive force, often from overuse — such as repeatedly jumping up and down or running long distances. Stress fractures can also develop from normal use of a bone that's weakened by a condition such as osteoporosis.
Stress fractures are most common in the weight-bearing bones of the lower leg and foot. Track and field athletes and military recruits who carry heavy packs over long distances are at the highest risk, but anyone can sustain a stress fracture. If you start a new exercise program, for example, you might develop stress fractures if you do too much too soon.

Panic Attack  A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When panic attacks occur, you might think you're losing control, having a heart attack or even dying.


Heat Exhaustion Heat exhaustion is a heat-related illness that can occur after you've been exposed to high temperatures, and it often is accompanied by dehydration.
There are two types of heat exhaustion:

• Water depletion. Signs include excessive thirst, weakness, headache, and loss of consciousness.
• Salt depletion. Signs include nausea and vomiting, muscle cramps, and dizziness.

Heat Stroke Heatstroke is a condition caused by your body overheating, usually as a result of prolonged exposure to or physical exertion in high temperatures. This most serious form of heat injury, heatstroke, can occur if your body temperature rises to 104 F (40 C) or higher. The condition is most common in the summer months.

Dehydration Dehydration is a condition that can occur when the loss of body fluids, mostly water, exceeds the amount that is taken in. With dehydration, more water is moving out of individual cells and then out of the body than the amount of water that is taken in through drinking. Medically, dehydration usually means a person has lost enough fluid so that the body begins to lose its ability to function normally and then begins to produce symptoms related to fluid loss. Although infants and children are at highest risk for dehydration, many adults and especially the elderly have significant risk 

Hyponatremia Hyponatremia occurs when the concentration of sodium in your blood is abnormally low. Sodium is an electrolyte, and it helps regulate the amount of water that's in and around your cells.  In hyponatremia, one or more factors — ranging from an underlying medical condition to drinking too much water — cause the sodium in your body to become diluted. When this happens, your body's water levels rise, and your cells begin to swell. This swelling can cause many health problems, from mild to life-threatening.
Hyponatremia treatment is aimed at resolving the underlying condition. Depending on the cause of hyponatremia, you may simply need to cut back on how much you drink. In other cases of hyponatremia, you may need intravenous electrolyte solutions and medications.
Sodium Deficit Calculator 

Rhabdomyolysis is a serious syndrome due to direct or indirect muscle injury. It results from the death of muscle fibers and the release of their contents into the bloodstream. This can lead to serious complications such as renal (kidney) failure. This means the kidneys cannot remove waste and concentrated urine

SIPE Symptoms include: Shortness of breath out of proportion to the effort being expended. Crackles, rattling or 'junky' feelings deep in the chest associated with breathing effort – usually progressively worsening with increasing shortness of breath and may be cause for a panic attack.