Training Diaries: Chattanooga 70.3 – Volume 1

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.

Training Diaries: Chattanooga 70.3 – Volume 1

Official training for Chattanooga 70.3 has kicked off for me. This year, I am going to try and document my complete training cycle for you building up to this event in May 2022. The goal is to provide you with a little more insight into how I train, why I do what I do, and hopefully share some nuggets of information that you can implement into your own training!

Background Information
I’ve come out of my off season with some loss in fitness (on purpose)! November and December saw my overall weekly volume drop from an average of 16 hours of training per week down to 11 hours of training per week. Intensity of training went completely away, and I even took a few days off of NO training, which is a big deal for me. This year I did not do any specific off-season work (i.e., a strength training block or cycling block) but stuck to my normal routine, just with reduced hours/volume/intensity.

The Set Up
This year my ATP (annual training plan) is set up a little differently. I use Training Peaks, and in Training Peaks, you have the ability to set up your ATP one of two ways. The first is the most traditional method. You choose your current fitness status (strong or weak) as well as the number of weekly hours you’d like your big volume weeks to be. From there, Training Peaks sets up your Base, Build, Peak training weeks with the targeted number of hours you need to train each week. The second method is based off the TSS (Training Stress Score). There are a few ways to determine how much weekly TSS you would like to target, but I chose to target a specific Fitness (CTL) number. This was done because I had a strong season last year, as well as several years of data to look back on to determine what my CTL was on my best race days. Plugging in the numbers, Training Peaks built my plan with the targeted amount of TSS I need to accumulate each week during my training cycles to get me to my goal CTL for race day.

Base Phase Training
My official base phase training started late December (and lasts until the first week of March) kicking it off with a lot of endurance cycling for the Rapha Festive 500 (ride 500 km in eight days, Dec. 24-31st). For me, base phase training consists mostly of aerobic work and longer endurance efforts to build a strong aerobic foundation. I do have one caveat, which I’ll get to in a minute. I use periodization with my training therefore base phase training is the start of my periodized training that goes base – build – peak/taper – race.

Swimming – All my swimming right now is aerobic endurance efforts to short tempo (slower than your threshold pace) efforts. My swims range anywhere from 1800 yards to 4000 yards per session.

Cycling – This is my one caveat. In addition to triathlon, I am on an e-sports cycling team (KRT – Kiss Racing Team) that participates in the Zwift Racing League. Season 2 races are currently going on, so each week I am doing one very high intensity race on the trainer. My other weekly cycling sessions are recovery or aerobic efforts.

Running – Most of my running is also aerobic. I run 60-90 minutes during a session and have 2-4 runs per week (based on the amount of TSS I need to hit for the week). One run session is done at the track, but I am not doing any threshold or VO2 work. These sessions consist of tempo type efforts never allowing my heart rate to climb out of control. The other sessions are steady paced aerobic runs.

Strength Training – My weekly sessions consist mostly of working on my limiters (hips and glutes) and a lot of core work.

Training Details
As I go along this journey of documenting my training, I’ll discuss specific workouts I do and why. For now, this blog is getting lengthy, so I’ll wrap up here! If you have questions about setting up your training with TSS, I’d be happy to chat with you about it. You can send me an email at: [email protected].