Muscular Force – Bolton Endurance

Athlete Acknowledgement of Risk, Release of Liability and Agreement:

I understand that this Acknowledgement of Risk, Release of Liability and Agreement is applicable to Bolton Endurance Sports Training, its coaches, associate coaches, employees, managers, members, affiliates, agents consultants and trainers (hereinafter the â€œReleased Partiesâ€), and I voluntarily enter this agreement. I am applying to participate in the Bolton Endurance Sports Training athletic training program and related activities (collectively referred to as â€œTrainingâ€) being fully aware that the Training involves risks. I accept all the risks of participating in the Training, even if they are created by the carelessness or negligence of a Released Party or anyone else. Risks of the Training include, without limitation, risks of bicycling, indoors or on roads and highways open to traffic, running, on roads, trails or treadmills, swimming in pools or in open water, lakes, oceans or other bodies of water, triathlon, duathlon, physical exertion, training and competing in large groups of people which may create the risk of falls, contact or other trauma, and other risks associated with intense physical activities. I understand these risks exist, that they are beyond the control of Bolton Endurance Sports Training and its employees, affiliates and/or coaches, and I voluntarily accept and assume these risks as part of the Training I will undertake. Additional risks are described on the accompanying List of Possible Hazards. I know there are other risks too that are not listed and I voluntarily accept them too. I fully release, discharge and waive any Claims I may have, now or in the future, against the Released Parties, even if such Claims are based on the carelessness or negligence of a Released Party or anyone ("Claims" as used in this document means any and all liabilities, claims, demands, legal actions, and rights of action for damages, property damage, personal injury or death) which are related to or in any way connected with my participation in the Training which I or my heirs or personal representative could make.

I AGREE NOT TO SUE THE RELEASED PARTIES FOR CLAIMS, EVEN IF THE CLAIMS ARISE FROM THE CARELESSNESS OR NEGLIGENCE OF A RELEASED PARTY OR ANYONE ELSE. I AGREE TO INDEMNIFY (REIMBURSE FOR ANY LOSS) AND HOLD HARMELSS EACH RELEASED PARTY, FROM ANY LOSS OR LIABILITY (INCLUDING ANY REASONABLE ATTORNEYS FEES THEY MAY INCUR) DEFENDING ANY CLAIM MADE BY ME OR BY ANYONE MAKING A CLAIM ON MY BEHALF, EVEN IF THE CLAIM IS ALLEGED OR DID RESULT FROM THE CARELESSNESS OR NEGLIGENCE OF A RELEASED PARTY OR ANYONE ELSE I UNDERSTAND THAT BY SIGNING BELOW, I AM GIVING UP CERTAIN LEGAL RIGHTS AND RELEASING THE RELEASED PARTIES FROM LIABILITY IN ACCORDANCE WITH THE PROVISIONS OF THIS AGREEMENT. I ACKNOLEDGE THAT I AM VOLUNTARILY GIVING UP THOSE RIGHTS, AND AM VOLUNTARILY UNDERTAKING THE INDEMNITY OBLIGATIONS DESCRIBED IN THIS PARAGRAPH.

I am aware that there is no obligation for any person to provide me with medical care during the Training. If medical care is rendered to me, I consent to that care if I am unable to give my consent for any reason at the time that the care is rendered. I am aware that it is advisable to consult a physician prior to participating in the Training. If I have consulted a physician, I have taken the physician's advice. I grant my permission to Bolton Endurance Sports Training and to its transferees and licensees, to utilize any photographs, motion pictures, videotapes, recordings and any other references or records of the Training which may depict, record, or refer to me for any purpose, including commercial use, by Bolton Endurance Sports Training, its sponsors, associate coaches and their licensees.I understand that the Bolton Endurance Sports Training coaches, assistant coaches, members, trainers, agents and other affiliates are NOT physicians or health care professionals, and do not have medical training, and are NOT qualified to provide medical advice or consultation. I agree to consult my own physician in connection with any pain, ailment, injury, illness, reaction or other physical or medical condition that may be associated with the Training, and I specifically release and hold harmless the Released Parties from any and all liability, costs, expenses or obligations in connection with any such physical injuries or issues.I agree to abide by the rules of Bolton Endurance Sports Training in any of its training camps. I acknowledge that, if I violate any of these rules, I may be removed from the training camp and the permission for me to participate in the Training camp may be withdrawn by representatives of Bolton Endurance Sports Training. Others may violate the rules of the camps, adding to the risks of participation. No warranties have been made to me about the Training.I intend that this document act as the broadest and most inclusive assumption of risk, waiver, release of liability, agreement not to sue and indemnity as is permitted by the laws of the State of New Mexico. If any portion of it is held to be invalid, I agree that the rest of it shall continue in full force and effect. The singular of nouns and pronouns in this document includes the plural and the plural includes the singular. I agree that this agreement was made in Santa Fe, NM and that the laws of the State of New Mexico shall govern its interpretation and enforcement.If the participant is under 18 years of age, the parent agrees to the following statements: As a parent or guardian of the participant, I authorize the child to participate. I also join in the statements and agreements made by the participant in this document. I agree that, in the event participant or anyone acting on his or her behalf should make any Claims, I will provide the indemnities described in paragraph 3. List of Possible Hazards The following is a partial list of hazards that are often associated with training for triathlon, duathlon, bike racing, running, swimming, cross country skiing, and other such endurance events: Falls resulting in broken bones, sprains, strains, contusions, and equipment damage. Collisions with other athletes or vehicles on the road or trail. Drowning during open water swimming.Saddle sores, crotch rash, neck and back pain, and hand numbness related to bicycle riding. Tendonitis and bursitis, muscle strains and/or tears, and trigger points. Upper respiratory infections associated with heavy training loads. Heart attack and other heart-related symptoms.Gastrointestinal problems such as diarrhea, constipations (due to dehydration issues) Blood in urine or issues trying to urinate, high ketones or protein levels. Men: penile numbness, prostatitis, swollen testicles, and impotence from bicycling. Women: nipple pain from friction, vulvar swelling, groin and chest rashes, and yeast infections. Anemia, fatigue, difficulty sleeping, and exposure to pollution, weight loss, immune system issues due to improper recovery and nutritional needs.Post goal race depression following your "A" race for the season. Reactions to chlorine, possible ear infections, excessive dry skin (worse in cold climates), change in hair color, and nasal infections.Heat stroke, sunburn, hypothermia, frost bite, or other conditions related to outdoor training or extreme weather conditions.

Muscular Force
by Coach Craig Cecil

Force refers to the ability to apply strength to water, pedals and ground. Somewhat necessary for triathletes. It is considered to be one of the key basic abilities necessary to participate (not just compete) in swimming, cycling and running events. In his latest edition of The Triathletes Training Bible, Joe Friel uses the term Muscular Force. Muscular force refers not only to the ability to overcome resistance (water, air, wind, gravity and hills) but to be able to do it longer in sport specific situations i.e. triathlons and when necessary in rough conditions.

If you define power = force x velocity (see Your Best Triathlon also by Joe Friel) with velocity being cadence then greater force with increased or stable cadence will result in faster splits! Improvements in force are often noticed by having a longer swim stroke, pushing a bigger gear over any given terrain or longer stride length. All of these result in covering more distance per revolution (cadence). Improvement in muscular force will also improve economy. In very basic terms economy in this context refers to efficient use of oxygen. You can go harder and not use more energy. Thus developing force should be of interest to all triathletes, swimmers, runners and cyclists! And Muscular Force even more important. And considering that over time older men and women in general can lose muscle mass more quickly than others the development of force (strength) throughout the season becomes even more important.

So how do we do it? Muscular Force development begins in the Preparation Phase and continues throughout the race season through all training cycles for all participants at any skill level. Strength/ force development training in Preparation Phase and Base 1 is primarily done with weights and resistance bands 2x-3x a week. We are working on recruitment (neuromuscular) and development of strength in a controlled manner. The rest of your training should be focused on skills (cadence the other component of power) and building endurance. If started early enough in your training plan you can go through several stages of strength development to achieve the greatest gains before beginning Base 2.

Base 2 force workouts begin to include more sport specific exercises and less strength workouts at the gym. If you started early enough with the strength training you had the opportunity to go through a maximum strength phase by the end of Base 1. But in any case the strength workouts usually cut back to 1x-2x a week during this phase. Sport specific force workouts might include swim sets such as maximum effort 25 yd intervals, big gear efforts of :08 to :15 on the bike and short hill intervals (:20) on the run all with plenty of rest. Again now we are working not only on strength but sport specific muscle recruitment. Towards the end of Base 2 the force intervals on the bike and run could be increased up to 2-3 minutes with plenty of recovery. (see Your Best Triathlon and Training and Racing with a Power Meter by Hunter Allen and Andrew Coggan for examples).

In Base 3 there is a greater change in force workouts. They become longer with shorter rest intervals. While they should be in at least 4z, the intensity is actually less than the big gear climbs of :08- :15 at maximal effort in Prep and Base 1. Much more similar to a muscular endurance interval but with greater resistance. Here you should think about longer hill intervals on the bike and run, say 5-8 min with recoveries being half the time or less. You can increase the swim resistance using bands or pull buoys at the ankles. Even swimming with old running shoes creates drag thus requiring greater force. By now strength training should be limited to a maintenance program so as not to interfere with sport specific work.

It is important not to confuse force workouts with muscular endurance. With the latter we are trying to develop the ability to go longer and stronger. With the former we are always developing and recruiting muscles needed for the sport and increase and maintain power in each sport.

The run workout is the only one to change dramatically in the Build phase. Because the increase in race specific workouts (ie either longer duration, higher intensity or both) is already very stressful on the body’s joints and muscles force workouts are eliminated. Of course if your race has a hilly run course then hills should be included in the long runs but not high intensity hill intervals.

In the Peak periods shortly before the race only the bike might include force workouts. By using the force workouts you can achieve complete muscle recruitment in a short amount of time so as not lose bike specific strength but also not become too fatigued.

Summary:
Force workouts can lead to significant gains in power in the early part of the season. But during the long training and racing season you often experience a decline in strength (force) and thus power if you only do endurance training. Older men and women are particularly susceptible to strength loss. So it is important to remember to include force workouts throughout the season to avoid losing the early season gains.

About Coach Craig Cecil:
In addition to being a coach with B.E.S.T., Coach Craig is owner of Peak Performers Coaching, and is USATL1, TPL2 and IM Certified Coach. He is a past national age group champion in triathlon and duathlon and multiple All American. He can be reached at [email protected].