Happy-Josiah2web

Middaugh Bros. to Pen Tips for the Tribe

XTERRA World Champion Josiah Middaugh and his brother Yaro have signed on to write bi-monthly training tips for the XTERRA Tribe in 2016.

Their column, titled the MIDDAUGH COACHING CORNER, will feature a year-long series of training articles talking about everything from race preparation to sport-specific philosophy.

“What we hope to provide is practical training advice that is scientifically sound,” said Middaugh, an 11-time XTERRA National Champion. “There is so much misinformation or just plain bad advice on the Internet, our goal is to be a trusted source with advice that everyone can benefit from to get more out of their training and racing.”

The Middaugh brothers are certainly qualified to be the voice of reason and a source the XTERRA Tribe can trust.

“I have been training and competing in endurance sports since I was 10 and for the past 15 years coached athletes of all ages and abilities based on science and experience,” said the 37-year-old from Eagle-Vail, Colorado.

Josiah has a master’s degree in Kinesiology and has been a certified personal trainer for 15 years (NSCA-CSCS). Yaro also has a master’s degree and has been an active USAT certified coach for a decade.

The first installation of the Middaugh Coaching Corner column will debut in next week’s XTERRA Tribe Newsletter. This week we caught up with the champ for a quick QnA to learn more about his plans for the column, his racing season, and his coaching business…

XT: What’s new now that you’re the XTERRA World Champion?
JM: I tried to get my kids to call me champ but they insist on calling me Dad.

XT: Any changes for you in 2016?
JM: This year I am stepping back from my personal training in the gym to focus on Middaugh Coaching and my racing career.

XT: What will your race schedule look like?
JM: It’s pretty ambitious. While still a work in progress, here’s what I’ve got cooking:

Jan 30, Fat Bike World Championship
Feb 13, Mt. Taylor Winter Quadrathlon
Feb 27, USSSA National Snowshoe Championship
Feb 27, USA Cycling Fat Bike National Championship
Mar 20, XTERRA Costa Rica
Mar 26, XTERRA Argentina
May 1, Whiskey 50 Off-Road MTB Race
May 7, 70.3 St George (probably not)
May 14, XTERRA Tahiti
May 21, XTERRA Oak Mountain
June 11-12, GoPro Mtn Games Ultimate Mountain Challenge
June 17-19, Carson City Off-Road MTB Race
June 25, XTERRA Mine Over Matter
July 4, Firecracker 50 MTB Race
July 16, XTERRA Beaver Creek
July 31, XTERRA Dominican Republic
Aug 6, XTERRA Mexico
Aug 20, XTERRA European Championship
Sep 10, Vail Outlier Mountain bike festival
Sep 17, XTERRA Pan American Championship
Oct 23, XTERRA World Championship
Nov 19, ITU Cross Triathlon World Championship

XT: Silly question, but how do you pronounce your last name?
JM: “Mid-daw” like the awe in awesome : )

XT: About your column, will athletes have to be hardcore to follow your advice?
JM: I think we are all hardcore in some ways, but no, the advice will be applicable to athletes of all levels.  It won’t be just excerpts from my training log.

XT: Are you also taking clients for in-person coaching?

JM: My coaching business is evolving and I now do more long distance training programs through Middaugh Coaching, although I still teach a masters swim group and CompuTrainer classes.

XT: How do you manage long distance training programs?
JM: The platform I use is Training Peaks. It’s individual coaching based on your race schedule, training history, and time available.

XT: What do you share with your clients that I won’t find in your training column?
JM: The difference with the clients I coach is that I am detailing out their training program specific to their life schedule and based on their strengths and weaknesses. I get input and feedback from them and adjust as needed–no template training programs.

Learn more about the Middaugh brothers and their coaching business online at www.middaughcoaching.com.

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EPC Tips – Maui Prep – Final Preparations

You’ve made it to Maui. Race day is nearly here! Our 3rd training session in lead up to the XTERRA World Championships is the final piece of the puzzle.

I hope your travels were smooth and you have been taking it mostly easy this final week going into the race. It’s not uncommon to do too much on race week (particular in Maui because it’s so dang exciting to be here!). For most athletes, the ideal situation is to do your final course inspections by Thursday, then take the Friday before the race completely off. Maybe a light swim, but that’s it. Get plenty of rest, eat good food and get hydrated. Your last good nights sleep is Friday night, as Saturday night is often full of nerves and anticipation.

Your goal Saturday is to get out and shake things loose after your rest day on Friday. The training session is designed to loosen you up, get the heart beating and blood pumping just enough to leave you ready to race the next day, but not so much work that you add fatigue. Don’t be fearful if you “feel bad” the day before. This is common coming off a rest day (which is why we do this prep workout!). Here’s my take on how to execute the final “shake out” session…

Get yourself to the race venue at race start time. Bring your swim, bike and run gear.  This way you can see/feel what the weather, water and lighting conditions will likely be like.

  • SWIM: One lap of the swim course. Easy on the way out, 3-4x 20 hard pulls, 20 easy pulls on the way back. Once back, take note of the direction of the current and figure out where you want to start on the beach. Also practice a couple entries and exits in/out of the surf.
  • BIKE: 30:00-ish minutes of the opening (and closing) miles of the bike course. Get a final feel for the terrain and decide on tire and suspension pressures. Include 3-4x 2:00 at race speed on the way back, finding your rhythm.
  • RUN: 15:00 of the beginning from transition (8:00 out, 7:00 back). On the way out visualize your race and how you will run hard despite feeling exhausted after the swim and bike. On the way back include 3-4 x 0:20 strides to a fast pace (walking recoveries) to loosen up the legs from the uphill running on way out.
  • RECOVER: Stretch, hydrate and chit-chat for 10 minutes and then get out of the sun and off your feet. Relax the rest of the day, clean and lube your bike and get to bed early.

Good luck. Have fun. Be safe. And most importantly, prepare yourself mentally to suffer…”the suffering ends when you cross the finish line, disappointment lasts forever.”

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching.  You can  follow Cody on Instagram and ‘LIKE’ our EPC Facebook Page to keep up with all our 2016 happenings.

Cody Waite Maui EPC

EPC Tips – Maui Prep – Race Pace Session

Last week we discussed the challenging nature of the XTERRA World Championship course in Maui and I provided you with an equally challenging vo2 max bike-run session to help you prepare. This week I’ve got session #2, a ‘race pace’ session for you that tones down the intensity while lengthening out the work intervals to further replicate the effort that will be required of you on race day.

‘Race Pace’ can vary between athletes based on how long they articulate being out on course; the elites race right around or just under their lactate threshold, while the majority of age-groupers race 10-20% below their threshold. For this session you’ll want to target that pace (or more specifically effort level) that you plan to be at for the majority of the race and get comfortable with being uncomfortable for race day.

Remember to do these intervals on hills (the steeper the better). For the bike, do them all on the uphill, while for the run you can alternate between uphill and downhill work intervals to further mimic what you’ll encounter on November 1st. Stay tuned next week for the final preparation session to be done on the island the day before the race! Good luck and have fun.

WARM-UP:
30+ minutes easy/moderate paced riding

MAIN SET:
3-5x [10:00 at race pace, 5:00 easy]

-additional aerobic riding to meet volume goals

Transition to run below…

Put away your bike and transition to run within 1-5:00.

Off the bike…
-6x [1:00 fast flat, 1:00 easy]
-3:00 walk

MAIN SET:
3-4x [8:00 race pace hills, 2:00 easy jog]

WARM-DOWN:
5-10:00 easy run
5:00 walk

Cody Waite Maui EPC

EPC Tips – Maui Prep – Vo2 Max Bike-Run Session

With Maui just a few short weeks away, now is the time to sharpen up for race day with some very race specific training sessions. This upcoming three part series will provide you with some final key workouts each week as you approach race day: #1 a Vo2 Max Bike-Run Session, #2 a Threshold Bike-Run Session, and #3 a Pre-Race Session to prepare for race day. Look for #2 and #3 online next week and in future XTERRA Tribe newsletters.

Maui is a “strong-man’s” (and woman’s) course. The water is rough, the bike is extremely hilly, and the run has no flat terrain (except perhaps the beach which has deep sand to make up for the flatness). Add in the heat, humidity, and wind and you have a true world championship course if there ever was one! With this in mind, your training should mimic these tough conditions as much as possible in your final build up. Spend some time pulling in the pool to build strength in the water, ride and run hills as much as possible, and wear extra clothing (or train indoors for hills & heat training) to work up a good sweat.

The following session is great for building the power and strength needed to go hard repeatedly over the steep hills. This is best done on your mountain bike, either on smooth dirt, pavement or trainer for best power output for the effort. The “hard” effort in the main-sets are intended to be above race-pace, around the vo2 max/zone 5 intensity level (110-115% of FTP on the bike, 3k-5k effort on the run).

WARM-UP:
-10:00-20:00 easy
-5:00 build to threshold/race pace
-5:00 easy

MAIN SET:
-5-6x[3:00 hard hills/3:00 easy]
-5:00 easy

AEROBIC SET:
-optional additional aerobic riding to meet volume goals
(60-90 minutes total time)
Transition to run below…

Put your bike away and get to the run within 1-5:00.

Off the bike…
-4:00 build to race pace
-1:00 walk

MAIN SET:
-4-6x[400m (or time equivalent) hard hills, 400m (or time equivalent) jog down]

WARM-DOWN:
-2:00 walk
-10:00+ easy run
-3:00 walk

Written by Cody Waite, professional XTERRA athlete, endurance sport coach and founder of Endurance Performance Coaching. You can  follow Cody on Instagram and ‘LIKE’ our EPC Facebook Page to keep up with all our 2016 happenings.
EPC Tips - Pacing

EPC Tips – Downhill Interval Run

Don’t forget the downhill intervals when prepping for a hilly race!

This is a great session to include in your build up towards a hilly race. The strength, stability, agility and body awareness are critical factors to being able to run fast downhill. Often the downhill segments come late in the race when you’re fatigued, and it’s easy to give up time on the descents if you’re not used to letting it go when the run heads down the mountain.

This is a favorite session of mine to build the strength and confidence to be able to run downhill fast. I use this session with our XTERRA athletes prepping for the hilly courses at Beaver Creek, Ogden, and Maui. The session includes uphill intervals to build the “push-off strength” (concentric) required for going uphill, along with downhill intervals to build the “landing strength” (eccentric) as you ‘catch’ yourself with every step as you control your ‘fall’ down the hillside. Be sure to ease into these sessions as they can leave you surprisingly sore the next day as the extra pounding and quadricep strength required on the downhill is not something most runners train at speed very often. The grade of the hill should be moderate to steep, with decent footing, so you can safely run fast downhill. Too steep or too rocky/rooty and you can’t run down fast enough for the intended training effect.

Uphill/Downhill Tempo Intervals:

Warm-up:

  • Dynamic drills
  • 10:00 easy running
  • 4x 0:20 strides

Main Set:

  • 6:00-12:00 uphill run at ‘race pace’ effort
  • 1:00-3:00 rest at the top
  • 4:00-8:00 downhill run at ‘race pace’ effort
  • 1:00-3:00 rest at the bottom
  • repeat 2-4 times

Warm-down:

  • 5:00-10:00 easy running
  • 5:00 walk

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching.  You can  follow Cody on Instagram and ‘LIKE’ the EPC Facebook Page to keep up with all our 2016 happenings.

Cody-Waite

EPC Tips – Maui Bike Prep

The XTERRA USA Championship is behind us, Fall (in the northern hemisphere) is upon us, and the XTERRA World Championship in Maui is on the horizon!

The Maui course is a tough one, with a lot of steep climbing and elevation gain on the bike. For this very reason, it is critical to re-establish some bike specific strength so you can not only ride well, but also arrive in T2 with some strength left in the legs to tackle the challenging run. One of the best ways to train bike specific strength is with big gear, low cadence, high tension, intervals on the road or trainer. If you’ve been following along with my XTERRA “workouts of the weeks” over the last many months, you likely are already aware that I’m a big fan of strength work on the bike. You may already be familiar with my strength work protocols, or you can view an earlier post that desricbes the intervals in detail.

Specifically for the Maui course you will want to build up to several repetitions of 10:00 in duration to prepare for the constantly “up and down” nature of the World Championship course. Here’s what I’d recommend to build up to over the next few weeks of training:

On trainer as 90 minute session or MTB on the road as part of longer endurance session…

WARM-UP:

  • 10:00 easy spin
  • 20+ min additional aerobic riding as desired

MAIN SET: If you’re new to high tension intervals, build up to this volume with 2 sessions a week over next 3 weeks.

  • 6x[10:00 big gear, low cadence climbing, 2-4 min recovery (alternate seated & standing)]

WARM-DOWN:

  • 10:00 easy gear spin (or downhill)
  • extra aerobic riding as desired

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching. NEW for 2016, EPC will be transforming to Sessions:6 Sport Performance! Learn more HERE. You can also follow Cody on Instagram and ‘LIKE’ our EPC Facebook Page to keep up with all our 2016 happenings.

EPC Race Prep

EPC Tips – Race Prep Session

Ready for race day with this bike-run workout the week before your big race…

Taper time is about resting and recovering, while maintaining your feel and sharpness necessary for a peak performance. Try this session about a week out from your A-priority race to maintain your race-day energy systems, while not being to fatiguing. It’s best to do the session on the bike you’ll race on and terrain similar to what you’ll experience on race day.

The following example is one for an XTERRA triathlon. You can adjust the volume and intensity to fit your specific racing goals.

BIKE:

  • 30:00 easy to moderate
  • 4-6x[5:00 race pace effort/power + 3-5:00 easy]
  • transition to run below

RUN:

  • off the bike…
  • 15:00 race pace effort
  • 2:00 walk
  • 15:00 easy/moderate effort
  • 3:00 walk

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching.  You can  follow Cody on Instagram and ‘LIKE’ our EPC Facebook Page to keep up with all our 2016 happenings.

EPC Tips - Swim Session

EPC Tips – Race Pace Swim

As you approach your final races of the season it’s critical to spend some time training at your target pace/effort you plan to execute on race day.

The following swim session does just that! The goal here is to break your race day swim into three segments, with some active recovery in between the segments to allow you to maintain quality effort and concentration throughout the entire set. The ‘race pace’ segments are to be swum at you goal pace and with minimal rest intervals to challenge your pacing and develop the muscular endurance needed for your race. Be sure to warm-up and warm-down as needed to round out the training session.

In this example, the focus is on an XTERRA  distance swim with rounds of 5×100 @ 1500 pace. You can easily adjust the intervals and paces to fit your goal race distance (ie. 70.3 could be 4×200 @ 2000 pace; IM could be 3×400 @ 3800 pace).

MAIN SET:

  • 6×25 easy (odds: kick on back, evens: Distance per Stroke)
  • 5×100 @ 1500 pace @ 0:15 rests
  • 6×25 easy (odds: kick on back, evens: Distance per Stroke)
  • 5×100 1500 pace @ 0:10 rests
  • 6×25 easy (odds: kick on back, evens: Distance per Stroke)
  • 5×100 1500 pace @ 0:05 rests

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching.  You can  follow Cody on Instagram and ‘LIKE’ the EPC Facebook Page to keep up with all our 2016 happenings.

EPC Run

EPC Tips – Race Pace Run

As you near your final races of the season you want to be sure to train the energy systems and efforts you expect to put out on race day. The following run session is a great one with just this purpose. It is best to perform this session on terrain similar to your upcoming race (hills, trails, pavement, concrete, sand, etc.).

Also attempt this session “off the bike” following a moderately long bike ride that has left you with some fatigue in the legs as you begin the run, further mimicking the race day experience.

Begin with some one minute fast paced efforts to find your rhythm and get your cadence up to speed. These are best done on flat terrain to assist in the high turnover. Then after a short recovery break, jump into the extended race pace tempo repeats with short recoveries. These should be done on hills if your race has hills (both uphill and downhill). Finish the workout with some easy jogging and a walk to jump start the recovery process.  Off the bike…

WARM UP: 6x[1:00 fast, 1:00 easy]
3:00 walk

MAIN SET: 3-4x[8:00 race pace, 2:00 easy jog]

WARM-DOWN: 5-10:00 easy run
5:00 walk

Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching