CTB 44: Key Learnings from Endurance Coaching Summit, Boulder, Co.

Dear athletes and followers,

In September 2019 I attended my 2nd Endurance Coaching Summit, organised by TrainingPeaks in Boulder, Colorado. Boulder is known as triathlon Mecca, based at the base of the foothills of Rocky Mountains at an elevation of 1655m above sea level. This altitude is one of the reasons why Boulder is home to many professional athletes. Another is the state of the art “Champions center” which hosts University Sports Medicine and Performance Center. So, if you travel to US, Boulder (and Rocky Mountains National Park) is definitely worth a visit!

I saw many interesting things in Boulder and around it (like an elk with huge horns J) – but I learned even more at the Endurance Summit and I want to share it with you, before I implement some (or all of it) in your training plans.

1.     Heat adaptation boosts overall performance. Not only for your hot & humid races, but also for the overall performance improvement, we will follow my new heat adaptation protocol for 7-10days several times during the season. How – depends on your preference and also availability of heat sources (such as saunas). I will also ask you to measure your sweat rate to define your hydration needs. You will be able to purchase my partner´s Precision Hydration products at discounted prices.

2.  Improving swim performance with hip driven “mermaid who dances samba” technique. Expect new challenging drills with fins, shells, split tempo and Eney Buoys (please purchase one). And please feel free to go dancing to open up your hip chakras!

3.     “Women are not small men” – the mantra of Dr. Stacy Sims who wrote “ROAR”, the first scientifically grounded book for endurance women. She explores how to work with and not against the menstrual and hormonal cycles. We will do it now – and I will ask all my female athletes to include this data into their TrainingPeaks calendars.

4.     Recovering better. Rest and relaxation are key to performance improvement – and overall health. Let us understand your preferred recovery method and do it religiously. If you are interested in learning more about the “strange science of recovery”, read “Good to go” by Christie Aschwanden.

5.     Emotional fitness. One of the key drivers of performance and better recovery is your mood. Positive mood (up to 12% more performance due to positivity!) and emotional stability are crucial. We can schedule one-on-ones to discuss. Last year I did my Coaching for Development certificate with the ICF, so adding this now to the coaching toolbox. The drills have nothing to do with interval training J. It is more about self-observation, reflection and writing. Recommended reading on this topic is “Endure” by Alex Hutchinson.

6.     Super Starch – I have not tried it myself, but heard from several ultra-endurance athletes this being their “nutrition secret”. Since we keep talking about nutrition and stomach/digestion is one of the key limiters for endurance performance, maybe you want to try it. This UK store ships to Europe.

Hope the above is helpful! And happy endurance training!

Coach Tatjana