run:training
run SubStituteS
By Wayne Spaulding
W
inter cross training will Stair climbing strapped to the feet – let’s go cross country
sharpen performance Still further down the road of my journeys, skiing! Red Lodge, Bozeman, Butte, Missoula,
based on my experiences I found myself closer to sea level and further Helena – you name somewhere in Montana,
with teams, clubs, and individuals from the benefit of frequent snowfalls during and I probably have glided across a sun-kissed
who use proven methods to the cooler months. Just outside of Louisville, field, over a wind blown mountain trail or along
stay healthy, have fun and take a Ky., not far from the banks of the Ohio River, I the frigid winter waters of Yellowstone River,
purposeful break from the rigors of discovered another cross-training gem hidden all the with ease of skis. My job there had
running. My forum is a personal globetrotting in tall buildings made of steel and glass – stair me traveling all over the region on a regular
tale of cross training that encompasses the ebb climbing. basis, which paired nicely my desire to see the
and flow of my 20-plus years as a triathlete When the rain falls heavily or it’s just time backcountry of a beautiful state. The folks I
indelibly tied to the people I’ve met and the to give running a break, all you need to do trained with were mostly from ski clubs, and
places I’ve practiced the art of our sport. is find a staircase. The friends I shared early some of them were triathletes capitalizing on
Water running morning ascents with still challenge me at the opportunity to be outdoors, away from the
While on assignment in Germany, I was first Wildflower and other races famous for hilly treadmill while still working toward their racing
introduced to the invaluable aspects of deep terrains with their strong legs and lungs due goals. Cross country skiing, at a minimum, is
water running while training with a small team in part to the time they spend in the bellies great at developing deep hip muscle strength,
of triathletes year-round. Our standard trail and of steel mountains. Climb with rhythm – keep critical to run efficiency.
road running involved periodization, tapering your perceived exertion the same as if you were aerobicS
and rest for seasonal run development. When exploring a distant mountain trail with a pack It can be cold – really cold! – for weeks
winter training arrived, however, we donned on your back and a campfire to reach before on end in Montana. Sometimes, strapping
life jackets and headed to the “schwimmbad,” nightfall. Take one step at a time to promote on skis in sub-zero temperatures just was not
which in Germany refers to the king of all turnover, and while ascending, minimize the going to happen, at least for me. When the
indoor swimming pools. This particular site had use of the handrails. Hear the echo of your mercury dips below the measurable scale on
towering platforms and crystal clear waters steps bouncing off the walls and unlike the your thermometer and you need an engine
of an indoor diving well where we submerged ascent, while heading back down the stairwell, block heater to start the car, I hearken back
ourselves while running through the water use the handrails to protect from stumbling. to another alternative to running – aerobic
doing our best impression of a poorly trained ball SportS dance. Yes indeed, sign up for an aerobics
synchronized swim troupe. Next in my adventures with fellow class that utilizes a group atmosphere, loud
When done properly, the movement mimics triathletes, I traveled south to spend time music, a spandex-wearing, hyper-motivated,
running and the water’s resistance provides an with friends where toilet water drains the microphone-clad, energized instructor and a
excellent catalyst for strength and conditioning. opposite way. Now, my Southern Hemisphere room with enough mirrors to make Narcissus
By the way, this stage of my globetrotting was friends have no inherent ownership of this blush, and you have yourself yet another cross
over 20 years ago. Darn those Germans for cross-training recommendation, but it’s where training option.
always thinking of the most innovative training I connected it as a valuable substitute for Build coordination, core strength and
years before the rest of us! The team included running, so you can take it from me. aerobic capacity, all while staying warm during
pool running as part of their base season Ball sports are a fun friendship-building the coldest of cold days. If you can maintain
program 3-4 times per week, for a period of four way to veer from running for your offseason the heart rate, keep the body moving and keep
to six weeks. training. Soccer can be brutal on the joints, your attention focused, you can definitely reap
SnoWShoeing as can tennis, racquetball and squash, so the benefits of group fitness to improve your
Three years later and half a world away, harness your competitive drive and use the run performance.
I settled in with another multisport crowd effort more as a workout and less to work other alternativeS
that lived, played and worked at a lofty 6,000 over your opponents. You will benefit from For the past 11 years, my wife and I have
feet above sea level. Cross training with my the multidirectional movements, balance lived in California. From my perspective, it
newest friends meant strapping snowshoes to requirements and the need to keep your center is a gold mine of running and cross training
warm boots and dressing wisely for the wintry of gravity in control. It’s not surprising that opportunities, sometimes to a fault. Good
conditions. many of the top Kenyan runners were originally weather year-round and an abundance of
Snow is a necessary ingredient in Colorado excellent soccer players. group training efforts leads me and many fellow
Springs, and snowshoeing gives you a feeling croSS country Skiing triathletes to run like Forrest Gump, non-
of floating across deep snow while mixing up Those I met on my journey continued stop, year-round. Those of us in states where
the variables of your exercise. A weekly effort imparting wisdom and insight as I loped back the temperature rarely, if ever, drops below
to make Bigfoot tracks while exploring winter north across the equator and settled in Big Sky zero, and the trail shoes always beckon, give
landscapes is an excellent cross training tool country, otherwise known as Montana. I took running a break. Roller blade, head to the local
to replace your running. Hot chocolate or tea part in a few triathlons there that involved mountain for hiking, jump on a stair stepper
after traversing high mountain aspen glades horseback riding, canoeing and running, but or join a water aerobics class. Choose your
never tasted so good. Key benefits of snowshoe that’s a story for another time. alternative, and make it part of your plan.
exercise focus on minimization of impact while What’s relevant is another grand cross Cross training shouldn’t be approached
building aerobic and run specific muscular training opportunity that once again capitalizes carelessly, but instead with a plan. Use a few
strength. on snow, but this time with rail-thin boards simple rules to guide your cross training efforts.
44 USA TriAThlon winter 10
USATTriWinter10pgs3-51.indd 44 12/9/09 12:38:43 PM
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108 |
Page 109 |
Page 110 |
Page 111 |
Page 112 |
Page 113 |
Page 114 |
Page 115 |
Page 116 |
Page 117 |
Page 118 |
Page 119 |
Page 120 |
Page 121 |
Page 122 |
Page 123 |
Page 124 |
Page 125 |
Page 126 |
Page 127 |
Page 128 |
Page 129 |
Page 130 |
Page 131 |
Page 132 |
Page 133 |
Page 134 |
Page 135 |
Page 136 |
Page 137 |
Page 138 |
Page 139 |
Page 140