Newsletter - July, 2005 Welcome to the Wes Hobson Performance Newsletter! Sponsored by Orca and Rudy Project In This Issue:

Content: Missed Camp - Get It All On DVD! - JUST RELEASED!!!!!! Building Endurance Compex Fitness Is Now Available! Transitions: The Fourth Sport!!! The DVD 4-Pack WHP Camps A Success
Frazz by Jef Mallett

Missed Camp - Get It All On DVD

Science of Triathlon - Lecture Series

Triathlon is a very complex sport, but it is one that you can improve in if you understand the basic scientific principles of training and methods and techniques used by elite athletes. Now, for the first time, you can benefit from this wealth of knowledge previously only available at exclusive camps and clinics...all within the comfort of your own home. Science of Triathlon, spanning over 9 comprehensive hours, will serve as a pragmatic tool whatever your age or ability. You will not only learn to improve your techniques in swimming, biking and running, but more importantly gain a better understanding of the dynamics of the sport of triathlon and how to best fit it into your busy lifestyle. 2-DISC SET: Over 9 Hours of comprehensive triathlon training.

FEATURING: Joe Friel, Wes Hobson, Bruce Gottlieb Topics include: Periodization Goal Setting / Time Management Visualization / Mental Preparation Planning your Training Week Nutrition Transitions DRILLS: Running, Swimming, Biking

Building Endurance

I was recently on a hike with a gentleman who was 64. He seemed fit, regularly using nautilus equipment as well as playing one or two rounds of golf a week. As we talked during our hike, he was getting out of breath while climbing a fairly steep hill and he commented that he just doesn't have endurance. I mentioned that with a proper training plan, he could improve his endurance. He was surprised someone could do this. His thinking, upbringing and teaching is that endurance is more a genetic offering to a person, it is not something that can be trained. I found this odd coming from a person who I know is very intelligent, especially with his expertise in a specific area of medicine. Yet, he was not knowledgeable in the basics of improving fitness. If he doesn't quite comprehend energy systems, then how many lay people don't realize the enormous capability an individual has to improve fitness, which improves their mental outlook and lifestyle.

For any triathlete, whether accomplished or just beginning, doing endurance training will return the most rapid gains in becoming more fit. Building endurance, base training, is the building block for enhancing all of the other energy systems such as speed and threshold.

Athletes who lack the knowledge of the energy systems believe that to improve performance, they must constantly train at a high heart rate. This usually involves training at or above their lactate threshold, thus increasing their "top" end speed, They continue to believe this process is the best use of energy to improve race times and pace. I call this the "trickle down" theory (my economics background of supply-side economics). This type of training neglects the most critical point of trying to maintain that top end pace for an extended period of time. Although some triathlons have the name "Sprint" attached to it, any triathlon is an endurance event. A Sprint triathlon still takes an hour or more to complete. Building endurance enables an athlete to sustain a pace for these endurance events.

Through endurance training, pace will improve while your heart rate stays the same. Patience is the most important aspect during this process. An example during my racing career occurred while competing in an Olympic distance triathlon in Brazil. With the country being in the Southern Hemisphere, the race was very early in my race season, March. I was only doing endurance type training. For running, this constituted doing 2, two-hour run sessions a week, 1, hour and a half run and then 2 other Speed skill runs, such as 20-second hill repeats and fast cadence work. I achieved one of my best 10K runs splits ever during the race, in heat, humidity and on a measured out and back looped course. This was accomplished through just base/endurance training!

When you start training just endurance, you are going to be moving very slowly. Don't be frustrated. If you stick with it then your endurance and pace will improve. Can your endurance be improved? Of course!

Compex Fitness

Get all of the benefits a triathlete needs from the Compex Sport, for half the price! During the two WHP triathlon camps, I offered campers the availability to use the Compex for recovery from the camp activities. Aside from selling several of the Compex at each camp, the Compex can and does enhance recovery as well as develop strength. Compex has recently introduced the Compex Fitness to target the training programs triathletes use. In reducing the number of programs available from five to three, Compex was able to reduce the price by almost half. However, the three training programs of endurance, strength and recovery are the ones I specifically recommend to my athletes.

Transitions: The Fourth Sport!

Although triathlon consists of three primary sports - swimming, biking and running, there is a fourth sport, transition, which is often overlooked. The time spent between the swim to bike (T1) and the bike to run (T2) is essential to beating the clock and the competition. Improving your transitions has its rewards. First, it doesn't take a lot of sweat and training to improve your transition efficiency. Second, it's a lot easier to gain time on competitors in transition than having to run or bike faster to gain time. And third, a quicker transition won't crank your heart rate or drain your energy. Here are a few basic tips to help improve your time. http://www.weshobsonperformance.com/articles/other/fourth.htm

Endurance Set 4 Pack!

The perfect triathlon library. Comprehensive training for swim, bike and run as well as the critically acclaimed documentary TRIATHLON. Includes: Through the Eyes of the Elite Racing Faster RIDES: Volume 1-The Rockies Open Water Swimming Price: $89.80 Regular Price $109. SAVE $20

WHP Camps A Success!

Wes, I have been busy since the camp but in the weeks gone by not a day has passed without some reflection on the experience there. As a result I wanted to follow-up with some kudos. The camp was conducted like a well run race. Meaning a great balance of all the elements was achieved. The combination of the seminars, skill work and workouts were well spaced and will be invaluable in preparing future training plans and preparing for races. I would recommend this camp for anyone wanting to improve their knowledge and skill in triathlon. Whether someone is self coached, has a coach or uses a combination, the knowledge and interaction provided by your camp will enhance training efforts and race performances. In two weeks following your camp I competed in a 1/2 Ironman race which I shaved 17 minutes off last year's time. I felt more prepared and relaxed following the camp even with the injuries I had leading up to your camp and the lost training time that resulted. I think it was the Mojo gained from your camp. My wife and I enjoyed our time in Boulder with you, the staff you put together and the other campers immensely.

Chris - Michigan

Real Estate Newsletter - FREE

The Real Estate world is always changing. If you would like to subscribe to a monthly newsletter concerning real estate and the effects of how economic indicators such as interest rates are affecting real estate, please subscribe by e-mailing wes@realestateboulder.com and request the FREE monthly newsletter."

The Close/Remote Lifestyle! www.rooseveltridge.com
20 acre mountain properties! Accepting Pre-Sale Agreements. wes@realestateboulder.com