Chaos Week…Money In The Bank!

The first week of July is in the books and it was memorable for sure!  To throw a wrinkle into the training groups I presented our normal testing week activities as “Chaos Week” with the objective of allowing everyone to check their ability to navigate the types of challenges that often present themselves on race day such as a malfunctioning power meter or unexpected change to the start time.  Rather than walking everyone through our warm-up protocols I challenged the group to implement the routine on their own and get themselves ready for a short “rehearsal race” that doubled as our monthly test.

We used the following guidelines;

  1. STATE OF MIND…Decide in advance the most productive state of mind for the effort you are about to do.
  2. MOVEMENT THOUGHT…Choose a movement cue that leads directly to efficient forward movement that can be used during the moment when technique begins to fall apart.
  3. TACTICAL PLAN…Have a planned approach to the effort that you can evaluate afterward.

With these very basic guidelines I stepped back and watched some really terrific performances.  Great work everyone!  Make note of what worked and lets try to replicate it in our workouts and races the rest of the summer.    -Bryant

 

Video: Track Workout Technique

Crew,

 Nice work at the track this morning.  I condensed some of the video down
to 10 minutes with the warmup drills, a few of the repeats and the cool
down drills.  I included a few notes to guide you along as you watch. 
Often we’re not moving the same way we FEEL like we’re moving, so take a
few minutes to watch yourself and see if you’re incorporating the things
we’ve been working on.

1) Posture…hips high and balanced
2) Position…slight forward lean, casted foot
3) Power…upward leg drive from the hip, quick turnover

Check it out here;
https://www.youtube.com/watch?v=xI28HFPM6Mw

Let me know what you see.

Bryant

Weekend Events 4/2-4/3

Hey Crew,

I hope that you are all enjoying this week of sunshine and sleep. The weather has seriously cooperated with us for recharging low batteries and preparing us for solid training ahead.

COMING UP:

SATURDAY 4/2 – “Trail Trial” 5k Practice Race @ Reed College – 8am
This is an excellent opportunity to get out and take your run training to the trail. We will be doing a timed 5k on the Reed College campus. The terrain is flat and well groomed. This is an important BENCHMARK in our training – don’t miss it.  We will be doing a short group warm-up before we run. Please arrive earlier if you need more time to prepare. It’s gonna be FUN!

(Specific directions to parking coming in separate email)

SUNDAY 4/3 – Weather will determine our plans. If the rain clouds return we will offer an indoor ride starting 8am at the Training Center, $20 drop-in. If the skies are clear lets try to get buddies together to get out and ride. Feel free to use this forum or the WhatsApp to communicate with folks and coordinate rides.

NEXT WEEK: Back at it! Remember these additions and changes to the schedule.

****NEW CLASS**** Friday’s at 7:15-7:45 CORE CHALLENGE

****TIME CHANGE**** Wednesday Evening STRENGTH 6-6:30pm and BIKE POWER 6:45-7:45

Go to www.o2endurance.com for more info.

Looking forward to seeing you all soon!

Remy

Core Challenge *NEW* Class in April

O2E Crew,

Thanks to everyone for your feedback on the types of new offerings
you’d like to have at O2E. We heard the call and are excited to launch
Core Challenge with Heidi Bullock starting April 1st!

***CORE CHALLENGE***

Starting in APRIL on Fridays @ 7:15am – 7:45am (30 mins)

$35/mo (4 sessions)

A strong core leads to a strong body, better posture, and in general
better self-awareness. This class will lead you through various
strengthening exercises from the shoulder girdle to the glutes and hips
utilizing the fundamentals and principles of Pilates-based exercise.
This class is designed to help midsection stability and
strength. A strong core leads to strong, fit bodies that will be less
prone to injury. This class is a wonderful complement to all the other
offerings at O2 Endurance (swim, bike, and run).

Bring water and a towel. A yoga mat is great if you have one. We have
a few you can borrow.

If you are currently participating in Friday Strength Circuit, this
switch of focus will flow perfectly into our spring and summer race
season. Tuesday Strength Circuit will continue as usual from
7:15am-7:45am. I recommend all of us take advantage of this excellent
training opportunity as well. These two classes combined will lead to
solid foundations of strength and power.

Please reply to remy@o2endurance.com if you are interested in this
class, or trying any other O2E offering next month.

PS. We’ve been working on making o2endurance.com a more user friendly
and helpful site. Go take a look! There’s a calendar, under “athlete
resources” that has all our classes and Club events listed and
described. You’ll find a link to the O2E Blog where we have lots of
great articles about training and racing. You can also easily send
your friends and co-workers who might be interested in learning more
about your team to see what we are all about. Let’s us know what you
think.

Have a great week!

2016 Prices and New Offerings

O2E Crew,

Just a quick reminder that the 2016 pricing will increase of $1.25 per
session will begin with this March invoice. It was communicated in a
video and previous email (with lots of other info) so I just want to
make sure you are all aware before we begin sending out invoices. As you
all know, the costs associated with running a business continue to go up
and we’ve always tried to stay on the low end of the market rate. This
is never something that I take lightly. Thank you all for your continued
support.

***We are near the numbers required to re-launch the 8am bike workouts.
  If you would be interested in 8am Tuesday morning or Friday morning
please let me know ASAP. We also have interest in an evening (after work)
run group either Monday or Tuesday…if you would be interested please
let me know as well.

thx, Bryant

Reading: Strategies to Reach Your Goals

I found this to be a very helpful article and interesting read. I’m inspired. Not so inspired to try this terrible thing called a Triple Deca, but, more ready to put my best self forward this race season.

It has taken me a couple months into 2016 to actually get clear about what I aim to accomplish this year. If you are still wrestling with sorting out your goals, read Goal Getting 101. Then scribble down a bunch of ideas and see which ones call to you. Take these and move forward. (You can always rewrite.)

At our group training sessions, whether in the pool, on the bike, or track, we always make sure the objectives of the workout are well explained and relevant to your goals. Each session has a purpose to move you forward in fitness and performance.

One of the cool things about using a system like Training Peaks is that you can make workout notes before and after you complete them. I also like to use good old fashion pen and paper to record how I feel about my efforts on a big desk calendar.

From here I can see what’s going well, and what needs work. I’ve recently noticed that my Tuesday morning bike rides have been a struggle both physically and mentally because of my long, jam packed, triple workday Mondays. So, in order to get the most out of my time on the bike I have to decide to switch things around some.

I hope you are feeling excited about your own goals and enjoy the process of reaching them – it’s not going to be easy, but it’s undoubtable worth the effort.

Here’s to running in the rain!

Athlete and Coach,

Remy

8 Strategies to Realize Your Race Goals

Heading into the new season is a good time to review some of the goal-achieving techniques by Wayne Kurtz, author, speaker and master of the ultra-triathlon scene. Wayne put on a demonstration of his psychological skills when he and a handful of others finished the largely-impossible-to-imagine Triple Deca Iron race–30 IRONMAN-length triathlons in 30 days.”It was a death march,” is how Kurtz described the Triple Deca. “The weather turned cold and rainy. There were 40-mile-per-hour winds.” Yet Kurtz was able to hang on for a finish in a time of 453 hours and 7 minutes, earning him 6th place. His best IRONMAN of the 30? 13 hours and 18 minutes. (There was an incentive to finish as fast as possible not only for overall time concerns, but the sooner you wrapped up the day’s race, the more time you had to recover, eat, sleep and fix your bike. On bad days, when an IRONMAN took 17 hours or more, a competitor faced the unworldly prospect of getting only an hour or two of sleep (or none at all) before it was time to report again to the merciless starting line).In addition to his consulting business, Kurtz is also a coach, and we asked what advice he might have for fellow athletes of all stripes on the subjects of setting goals and, something he’s clearly good at, sticking to them.

“In my 27 years of racing experience I think the biggest asset of what separates winners and those who never meet their goals is mental toughness,” Kurtz says.Establish clear race goals. 

For your key races, mark down the dates of each race in your 2014 training log. This is your starting point.

Make every workout count.

Kurtz advises that you have a clear and precise goal for each workout. “I have a written goal for each, prior to getting started.”

Conduct Workout and Race Postmortems.

Kurtz says to follow each workout and race with time spent jotting down notes in the training log. “Every workout you should evaluate what went right, what went wrong, what challenges you need to work on.”

Know thyself and act accordingly. 

Within your training and racing journal, keep a running spotlight on your three biggest strengths and three biggest weaknesses. “I focus on these every day,” says Kurtz, adding that a long range goal should always be in chipping away toward transforming those weaknesses into weapons.

Be prepared. 

In getting set for a big race, be careful to not simply churn through workouts under ideal conditions. Kurtz employs rehearsal exercises to be prepared for whatever challenges he may face. In his training, he’ll simulate “stomach distress runs,” “severe fatigued-leg runs” and “horrific weather workouts.” So consider the worst-case scenarios that you may plague you on race day and construct suitable conditioning sessions. Says Kurtz, “It may sound barbaric, but learning how to handle these significant challenges in training makes it easier to overcome them in races.”

Stay in the present. 

In extreme endurance events–be it a marathon, an IRONMAN or the Triple DECA– the imagination can easily become overwhelmed by the magnitude what’s involved. This applies even to relatively short events, like the 1500-meter run on the track, where the impending intensity and discomfort is so high that the worse part of the race can be the minutes before the starting gun. “Learn to focus on your breathing,” Kurtz says. Try and reign in any negative thoughts by clearing your mind and taking deep, full breaths. At the Triple DECA, Kurtz constantly worked at connecting his thoughts to the immediate work at hand as opposed to letting them drift toward the future hours, days and weeks of the event.

The Rope Strategy.

During an endurance event like an IRONMAN or a marathon, Kurtz says, use the Rope Strategy to get through lulls in energy and performance. “Visualize a rope tied to the person in front of you in the race and just get the mindset of ‘hanging on,’ repeating those words again and again to let them actually pull you along and not ever losing sight of them.”

Quitting is not an option. 

“More than anything else,” Kurtz says, “I build into the minds of my clients that there is never an option of not finishing a race. Setting this expectation early on and in writing is imperative to a comprehensive mental strength plan.”

 

O2E Notes: Re-Entry, Jack Frost and What’s Next

Hey Crew,

  Its really great to be back home…thank you all for welcoming me back
so warmly this week and now that myfingers and toes have gone completely
numb at the TT this morning I feel like I’m really home!  It has been
great re-connecting with
everyone the past couple days and I’m looking forward to unveiling the
offerings that we’re putting together for the upcoming season.  Here’s
a quick run-down;

JACK FROST THOUGHTS: Congratulations to everyone that got it done out
there this morning.  As I observed everyone’s individual response to
the conditions this morning I made some mental notes of some things to
address.  Here are a few thoughts.

1) This was an example of why we emphasize normalizing a routine on race
day.  Weather conditions or other variables can easily distract us or put
us into a negative state of mind, but if we focus on doing the same things
the same way its easier to maintain a positive state of mind and execute
our targeted objective.  ***State of mind is EVERYTHING.***

2) There are no shortcuts to your goals, each event is a step in the
process. Do what you’re supposed to do, no excuses.

3) Each event is an opportunity to demonstrate the work you’ve put in.
Don’t get caught up in times or placings but rather focus on executing
your effort to best of your ability on the day. That’s the key to success
at your “A” race and is something we must practice at these training
events.

TRAINING GROUPS:  Remy, Janet, Willie and I are evaluating present group
offerings and looking for YOUR input on where to add more sections.
Here’s your chance to weigh in with ideas for new groups or new days to
add workouts.  We just need 5 people to commit to launch a new group so
REPLY ALL with your ideas/requests.
*NOTE: We’re considering a second run option, return of the Gladiators
(men’s strength), mid-morning bike and an event prep series.

O2E COMMUNICATION:  We’re launching an O2Endurance Communication Forum
using “WhatsApp”.  This will be used to disseminate time sensitive info,
send out requests/invitations for impromptu swims/bikes/runs or distribute
other relevant news.  If you already have WhatsApp (free app) installed on
your phone then just shoot me a message at (503-318-7930) to opt-in to the
group.  If you don’t have the app just log into Google Play or the iTunes
store to download it to your phone.  After you install it you’ll receive a
code via SMS text message to finalize your setup.

*You can also find O2 Endurance (o2endurance) on Instagram…if you have
an account give us a follow.

ORGANIZATIONAL NEWS:  Beginning on March 1st we will install the following;
1) The O2 Endurance Club will release the 2016 event calendar with a
training option each weekend and a major event each quarter.  Club
membership cost is $99/year (covers the entire family) or FREE for those
that participate in swim, bike and run sections (all 3).  Willie will send
out an invitation to opt-in within the next few days.

2) We have been at $65/month for several years now, even through the
renovation and equipment upgrades.  Beginning in March we will install a
modest $1.25 per session increase bringing group training rate to
$70/month per section.  This helps to offset our rising costs.

3)  Improved self-care for the coaches …in the past I have not always
done a great job of looking for opportunities on the calendar to rest and
recharge which has a huge impact on everything we do.  Looking ahead
we will identify those “5th week” sessions and have short planned
shut-downs to allow athletes and coaches an opportunity to restore a bit
and maintain a high level of training/coaching.  The first of these will
be March 29-Apr 3.  This will only happen 4 times per year and only on
months that offer a 5th week.

Thats all for now.  If you raced today hydrate well and get a good night
of sleep so your body can use the effort to build fitness.  Lets have a
great week of training!

Bryant

O2 News – FEBRUARY

Hey Crew, this one’s gonna be short and sweet, just like February (usually)!

Let’s start with some reminders….

-WEEKEND EVENTS-

Saturday 2/13 (tomorrow) – Group RUN @ 8:30am starting at Sellwood  
Riverfront Park. The weather should be tolerable, so get out their  
with your training pals and enjoy your weekend run.

Sunday 2/14 (Valentine’s Day) – Indoor Ride at the TC @ 8am – TBD.  
It’s always good. $20 drop in. Come be our valentine??

And then…

Saturday 2/20 NO PLANNED RUN – Getting ready for Sunday…

Sunday 2/21 – Jack Frost Time Trial. We’ve practiced, we’re ready.  
Sign up on Obra.org to make it easy, or get there early enough on race  
day. Getting it done ahead of time is simple and less stressful.

Saturday 2/27 – Group Run @ 8:30 Tryon Creek. Trees!

Sunday 2/28 – Indoor Ride @ 8am

***Ok, this month you’ve all felt some workouts getting a little  
longer (more yards in the pool) and a little tougher (TT prep) and  
you’ve all done a great job tackling the challenges. Hard work pays  
off all along the way.
Good work all around!!

The Jack Frost is an early season went and an opportunity to test out  
our race faces with little to no risk, it’s really just more practice.  
But, it’s important practice. So, if you have made this part of your  
training plan this season – use the tools you have developed, and  
rehearsed…just like a race. Take a few minutes over the next week go  
over the warmup protocol in your head. Imagine the course. See  
yourself executing your plan. The more you practice, the more  
confident you feel – the more confident you feel, the faster you go!***

Happy Valentine’s Day, Flag Day and Leap Year Day.

All for now – See you soon!

Jack Frost TT – Rehearsal Results

O2 group jf ttJanet
TIME: 33m 22s
MPH: 22.3
Ricky
TIME: 32m 52s
MPH: 22.6

Carol
TIME: 55m 22s
MPH: 13.4
Attacked by a pack of 4 dogs, ran one over, tipped over, got back on the bike and finished! 🙂

Dianne M
TIME: 46m 47s
MPH: 15.9

Allison
TIME: 39m 25s
MPH: 18.9

Mary
TIME: 43m 27s
MPH: 17.1

Tom
TIME: 47m 36s
MPH: 15.6

Chris C
TIME: 37m 35s
MPH: 19.8

Anna
DNF
Tipped over, sprained ankle 🙁

Heather
TIME: 38m 20s
MPH: 19.4

Deb
TIME: 44m 18s
MPH: 16.8
Stopped to take a phone call from daughter with sprained ankle 🙂

Lyzz
TIME: 38m 51s
MPH: 19.1

Diane K
TIME: 37m 29s
MPH: 19.8

Zach
TIME: 36m 51s
MPH: 20.2

Shawn
TIME: 48m 40s
MPH: 15.2
Foot injury, rode with Carol after her fight with the dogs

Chris M
TIME: 35m 33s
MPH: 20.9

Kevin
TIME:37:33  or 35:33
MPH: 20.9
Actual start time 9:10:30
35:12 by Kevin’s garmin

Remy
TIME: 38m 36s
MPH: 19.3

Willy

TIME: 38m 20s
MPH: 19.4