Tag Archive | "ultra distance triathlon"

HIW and HIT Efforts – Intensity leads to Results

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What can you do as an entrepreneur and/or an athlete for results in a shorter period of time? Practice a weekly discipline of High Intensity Work (HIW) and High Intensity Training (HIT).

The results of pushing hard in work and in training for short amounts of time will have impact in 3-4 weeks. When adding these intense sessions together (not every day as it can lead to burnout and injury) the amount of actual work completed and fitness gains can be dramatic. It’s important to track the results and I suggest keeping a simple log.


  1. Take the number one item from your daily task or project management system item (If you don’t use one – load one of the great low cost online tools onto your computer ASAP to ensure accountability tracking – Trello, Base, Basecamp, Zoho, etc. ) that will have the most impact on your business and intentionally focus on completion.
  2. Do not focus on anything else, absolutely no distractions and establish a specific time you want to have it completed (make sure it’s a realistic time frame).
  3.  The timeframe should be short for this intense effort of work. This could be as simple as crafting your message before speaking to an irate customer and rehearsing all the potentials before your call. Intensive preparation will lead to better conversations.
  4. If it’s a difficult task, expect it to be mentally exhausting.
  5. Repeat this 3 days a week and in 1-month compare the results of your business – the results will happen.




HIT training continues to receive positive feedback with respect to results from study after study of athletes. The biggest challenge for many endurance athletes is to simulate race pace conditions.  Yes this hurts big time! However, the results will come quickly with a regular weekly workout regime to include 2-3 HIT sessions.  As difficult as it is to push through the pain and required focus, they are mentally challenging. The efforts are in the 90-95% of maximum heart rate ranges – expect difficulty for sure.


Focus on weakness areas whatever sport you currently compete. Below is an example for a cycling HIT session:

Total time 1:00 – 1:15 – Long HIT Interval sessions

  1. Warm up 15 minutes, then complete 5 X15 second spin-ups and: 45 recovery after each spin-up
  2. Complete 2 sets of the following:
  3.  3 X 3 minutes at 90-95% of maximum HR or Power rating with a full 3 minute spinning recovery between each 3 minute interval. The “hurt locker” effect will occur the last minute of the interval. Push these hard.
  4. Take a full 5-minute recovery between both sets.
  5. Recovery for the remainder of the workout.

Monitor results over a 4-week time period of 2-3 HIT sessions per week. HIT training will increase efficiency of how the muscles use oxygen and will increase performance.

Consider adding a combination of HIW and HIT every week and business and fitness results will occur in shorter periods of time.

Learning How to Improvise Will Lead To Endurance Racing Success The Power of DUCT TAPE

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How many times during your racing career have you witnessed complete mental breakdowns, panics, hysteria when something goes wrong with an athlete’s “perfect race plan”.  As we all know, THE LONGER THE RACE, THE MORE THINGS CAN GO WRONG.”

I can remember back to races over the years and some great innovative ideas that worked and continued toward the finish line. It becomes so difficult to improvise with a mind that can’t think straight or even process information when sleep deprivation is involved.   Experience and actual self testing improvising techniques during training can help gain confidence.


Personal improvisation stories with the one magic product – DUCT TAPE:

While competing in a DECA Ironman in Mexico many years ago, I was unprepared for freezing weather and rain.   It was so unusual; no one expected it.   It never crossed my mind to bring along shoe booties for the bike.  My feet were so numb and painful; it became a constant nuisance in my brain and could not divert the pain to somewhere else in the body.    Time to improvise – DUCT TAPE solution #1.   Rick, my super crew came up with an idea to craft together Duct Tape booties.   Duct Tape insulation is much better than plastic bags in the shoes and waterproof.  Also, I could not take the cycling shoes off, because my feet were so swollen (when I took sleep breaks, I just slept in the shoes).    The duct tape booties worked like magic and stayed together for the remainder of the bike section.

During the same DECA Ironman – my shoulders just never seemed to loosen on the bike after swimming 24 miles.  As I cycled past the 600 mile point,  (total bike distance, 1,120 miles) I could not reach back into my cycling jersey to get nutrition and electrolytes.   Of course, I could of thought to bring a small top tube feed bag but never expected this to be a problem.    Duct tape came to the rescue again, and a modified food bag was crafted.   We attached it to the top tube and it lasted throughout the remainder of the bike course.


Duct tape for blisters during an ultra marathon.   This was an old ultra running technique.  I can remember vividly when I heard about it and of course thought it was crazy.    The year was 1992 and I was racing in a hot/humid (95 degree Fahrenheit) 6 hour, ½ mile loop running race.  This was the early years of ultra-running and my feet were a mess of blisters – (water blister, blood blisters, everything).    A fellow ultra runner offered me duct tape and showed me how to use the duct tape as a base layer (sticking two pieces together as a pad) and it worked like magic and deadened the pain.   Most importantly it helped me get to the finish line.

Learning how to improvise will help you with your ultra racing.   With any self-supported adventure it’s crucial to be adaptive and not panic.   Practice the improvising in your training and racing and the next time you face a crisis you will be better equipped to handle the stress.   Never forget your duct tape!