Great article from my friend and fueling coach at www.hammernutition.com Steve Born.
https://www.hammernutrition.com/blog/hammer-gel/
Tuesday, January 30, 2018
Sunday, January 21, 2018
The Importance of your "C" races. Learn from the Jackson 5
Remember the 'ol Jackson 5 song "A,B,C, it's easy as Do Re Me..."? Check this out for a refresher.
https://www.youtube.com/watch?v=M-aSjHnbw18
First thing we learn in school is the alphabet and the song that goes with it. So how does A, B, C relate to endurance sports and triathlon? You label your races for this season as A races, B races or C races. You might have 1-3 A races, a few more B races and several C races. B and C should always serve the big-picture goal of nailing your A race(s).
I haven't raced since the end of last summer. It's been five months. But, I have laid out my whole race season calendar and labeled my races. Every, single, race has a purpose with an end goal. They're each part of a strategic plan leading (hopefully) to nailing four National Championship races and one World Championship race.
Yesterday I did my first race of this season - a C race. No big deal. No huge goal for it. No hoop-la or crowd. Just a local 5K running race.
It's purpose? Get my legs moving a little faster than normal training. Average a nice 7:30/mile pace, and...don't pull anything. There you go. That's it. But, it's very important in that it's the first rung on my ladder. Next weekend there is another C race with the purpose of running 7:15s. Then, two weeks after that, another C race, running 7 minute miles.
You see where we're going here? After those C races, I've got two B races hitting 6:50/miles, then 6:40s. In the midst of this string of non-A running races, is a B triathlon...in Cuba! Bucket list race. ITU has a World Cup race stop in Havana and an open (anyone can race) race. That too will serve a specific purpose, leading to Duathlon National Championships seven weeks later.
First C race no big deal? Actually, it kind of is. I'm using my 5-Zone Living system throughout all this and you can learn more about it here - https://5zone.lincolnmurdoch.com/5zoneliving
I've been blessed to win three USA Triathlon Regional Championships and two National Championships. A big part of the reason for that success is careful, strategic race planning (including C, B and A races) and the 5-Zone Living system. If you need help planning your season and nailing those A races, give me a shout. https://www.lincolnmurdoch.com/
https://www.youtube.com/watch?v=M-aSjHnbw18
I haven't raced since the end of last summer. It's been five months. But, I have laid out my whole race season calendar and labeled my races. Every, single, race has a purpose with an end goal. They're each part of a strategic plan leading (hopefully) to nailing four National Championship races and one World Championship race.
Yesterday I did my first race of this season - a C race. No big deal. No huge goal for it. No hoop-la or crowd. Just a local 5K running race.
It's purpose? Get my legs moving a little faster than normal training. Average a nice 7:30/mile pace, and...don't pull anything. There you go. That's it. But, it's very important in that it's the first rung on my ladder. Next weekend there is another C race with the purpose of running 7:15s. Then, two weeks after that, another C race, running 7 minute miles.
You see where we're going here? After those C races, I've got two B races hitting 6:50/miles, then 6:40s. In the midst of this string of non-A running races, is a B triathlon...in Cuba! Bucket list race. ITU has a World Cup race stop in Havana and an open (anyone can race) race. That too will serve a specific purpose, leading to Duathlon National Championships seven weeks later.
First C race no big deal? Actually, it kind of is. I'm using my 5-Zone Living system throughout all this and you can learn more about it here - https://5zone.lincolnmurdoch.com/5zoneliving
I've been blessed to win three USA Triathlon Regional Championships and two National Championships. A big part of the reason for that success is careful, strategic race planning (including C, B and A races) and the 5-Zone Living system. If you need help planning your season and nailing those A races, give me a shout. https://www.lincolnmurdoch.com/
Friday, January 19, 2018
Self Coached? Have A Full-on Coach? Many Just Need...A CONSULTANT!
Good article on self-coaching - http://www.triathlete.com/…/why-self-coaching-can-be-a-good…
...BUT, some endurance athletes fall between "I have a coach" and "I'm self-coached." Many don't want to pay for a full-on coach, but don't feel adequate to be completely self-coached.
I connect quite often with those athletes who needs to "frame up" their training - more big picture month to month vs. receiving every, single, daily workout and exactly what to do each minute. They just want to be sure they're getting in the key workouts but want to decide themselves exact what and when to do them.
What they need is a CONSULTANT vs. a coach. I love doing this with athletes. Give me a shout if you don't want to pay for a full-on coach but could use some input occasionally from a consultant...namely...me!
www.lincolnmurdoch.com Face-to-face, phone, Skype, Zoom all good.
...BUT, some endurance athletes fall between "I have a coach" and "I'm self-coached." Many don't want to pay for a full-on coach, but don't feel adequate to be completely self-coached.
I connect quite often with those athletes who needs to "frame up" their training - more big picture month to month vs. receiving every, single, daily workout and exactly what to do each minute. They just want to be sure they're getting in the key workouts but want to decide themselves exact what and when to do them.
What they need is a CONSULTANT vs. a coach. I love doing this with athletes. Give me a shout if you don't want to pay for a full-on coach but could use some input occasionally from a consultant...namely...me!
www.lincolnmurdoch.com Face-to-face, phone, Skype, Zoom all good.
Tuesday, January 16, 2018
5-Zone Living Is LAUNCHED!! Check it out!
https://5zone.lincolnmurdoch.com/5zoneliving
I’m excited to announce my first Online Video Course for all endurance athletes - Triathletes - beginner to Ironman - runners, duathletes, etc., as it guides you strategically through your
ENTIRE year of training and racing!
Ground-breaking...Lifestyle Mindset Training
Covering 5 Key Areas: Willpower, Mind, Food, Training & Focus
Normally $129 - I'm running a January Launch Promotion for
just $99 (and for a limited time I'm offering a FREE one-on-one 30 minute
personal consultation).
Here's what's included...
5-Zone Living Online Endurance Athlele Lifestyle Course:
* Videos: 7 educational videos
* Multiple Worksheets: Fill out and customize for your needs
* 5-Zone Living Grid: For easy reference
* 30 minute Consultation: one-on-one photo call with
Lincoln Murdoch
* Multiple Worksheets: Fill out and customize for your needs
* 5-Zone Living Grid: For easy reference
* 30 minute Consultation: one-on-one photo call with
Lincoln Murdoch
Visit 5zone.lincolnmurdoch.com to learn more now!
Thursday, January 4, 2018
By Dan Empfield: Are Genetics Overrated?? Great article!
Dan E. has written an article I agree with, having raced triathlons for 23 years and running races for 38 yrs. As you age, genetics play a smaller and smaller role in who wins. It comes down to who is willing to work for it and who wants it most. Check it out.
http://www.slowtwitch.com/Training/Genetics_is_Overrated_6697.html
http://www.slowtwitch.com/Training/Genetics_is_Overrated_6697.html
Wednesday, January 3, 2018
New Year's Resolution - One Lady's First Week At The Gym Diary. Funny Stuff....
Dear Diary,
For Christmas this year, my husband purchased a week of personal training at the local health club.
Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.
I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.
Friends seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.
________________________________
MONDAY:
Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god-- with blond hair, dancing eyes, and a dazzling white smile. Woo Hoo!!
Christo gave me a tour and showed me the machines... I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring!
Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week!!
________________________________
TUESDAY:
I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT! It's a whole new life for me.
😜 
🙌_______________________________
WEDNESDAY:
The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot.
Christo was impatient with me, insisting that my screams bothered other club members.. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying.
My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other crap too.
_______________________________
THURSDAY:
Butt hole was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late-- it took me that long to tie my shoes.
He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny witch to find me.
Then, as punishment, he put me on the rowing machine-- which I sank.
😆_________________________________
FRIDAY:
I hate that jackass Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic, little aerobic instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it.
Christo wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the darn barbells or anything that weighs more than a sandwich.
The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?
________________________________
SATURDAY:
😈 Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.. ________________________________
SUNDAY:
I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun-- like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with chocolate & diamonds!!!
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