Elite Multisport Coaching

Kids that TRI

2010-07-13T20:37:00.000-07:00

The Elite Multisport Coaching youth team, Kids that TRI, took 13 kids up to Avon this past weekend to compete in the IronKids Avon triathlon. It was definitely an exciting weekend in many ways.

First off, we had one of our dads ride in the Triple Bypass and unfortunately, went down while descending. He came in all battered and bruised but still made it to the race to cheer on the team. Next up was one of the most freakish things I have ever witnessed.

We were having a team dinner at the park and some serious weather came in quickly. With that came extremely powerful wind gusts. As we were walking to our cars, I looked over toward the IronKids expo and registration tents and saw one of the tents take off and start blowing down the field. The next thing I see (literally about a split second later) was it hitting one of our athletes, McKenzie. Her dad saw it coming so he stepped in front of it trying to shield her but she still got hit with the tent right in her forehead. We all went running over and ran her over to the fire station which was right across the street, luckily.

They gave her some ice and sent her off with instructions to not sleep longer than 30 minutes that night (the night before the race). Here I was thinking that she wouldn't race but a tent flying through the air smacking her in the head obviously did not deter her. She was at the race start the next morning all ready to go. I am proud to announce that she completed her first triathlon!

All in all, it was a great weekend. She was okay which was our first concern. Out of the 13 athletes we bro

ught, 3 did their first triathlon and another 3 qualified for IronKids Nationals in October. Kids that TRI also took home 3rd place team honors which is quite an accomplishment considering this was our second official race as a team.

After returning home, I talked to my oldest son who competed and asked him if he knew what my proudest moment as a coach was during the weekend. He said, "dad, it has to be us taking third place as a team or qualifying three for nationals". I said, "nope, son my proudest moment was McKenzie completing her first triathlon". I could see the lightbulb turning on over his head as I said this as he learned a very valuable lesson.

Kids that TRI: Inspiring youth through the sport of triathlon.

This is one reason I have been put on this earth. Until next time...

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Congrats!

2010-06-27T20:54:00.000-07:00

A HUGE congrats to the following EMC athletes:

Ashley O. for taking 2nd elite amateur female at the Philly triathlon turned duathlon. She was 9th overall including the pro's.

Amy L. for her first Ironman in Coeur d'Alene. She crossed the line 7th in her age-group in 11:10:55. She already qualified for Kona at Oceanside earlier this year so this was a great first IM!

Well done to both of you ladies! I'm very proud of you!

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Functional exercises for triathletes

2010-06-24T14:59:00.000-07:00

Here's a link to a short video highlighting a few very worthwhile exercises that triathletes can (should) do with the TRX. Enjoy!

http://community.fitnessanywhere.com/blog/2010/06/21/trx-for-endurance-athletes/

Coach Bob
coachbob@teamemc.com

www.teamemc.com

Nitro, the Achilles, shoes and beyond

2010-06-04T19:45:00.000-07:00

Wow, what an interesting last 3 weeks I have had with my experiment. As you recall, I began using a nitroglycerin patch on my Achilles every evening for 12-14 hours. I would go to sleep with it in hopes that it would work its magic. Now, I do admit I am not the most patient person but I did let this ride out 3 weeks and I must say that I think it was a dud.

Unfortunately, whether my Achilles is just beyond this treatment or it doesn't work, I do not know. What I do know is that it didn't work. In fact, I felt that my Achilles was getting a smidge worse. Of course, I did not stop running so that may have had an impact but I also did not put in any serious long runs during this time (longest was 16 miles I believe).

So, I am left with a few more nitro patches and scratching my head once again about what to do with this Achilles. I believe I will go back to doing ultrasound on it three times per day as that seems to help me manage the pain.

From a shoe perspective, I continue to go barefoot whenever possible and wear my Vibrams during the day. I have gone through many pairs of shoes on runs only to conclude that it is vertical feet that exacerbates my pain. And since Leadville isn't flat, I think I am going to go with a normal shoe for my long runs and stay in my minimalist shoes all other times. Of course that will be debatable in the next 6 weeks as I get into 30-35 mile runs but we'll see what happens.

Stay tuned for the next chapter...or should I say update. It promises to be interesting for sure!

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Wow...congrats to EMC athlete

2010-06-02T12:54:00.000-07:00

A huge congrats to Alan B. for taking 2nd in his age-group at a local 10k road running race. He averaged 6:28 miles for a time of 39:41. Not too shabby for this 10:02 Ironman athlete!

Very proud of you Alan!

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Nitro patch update

2010-05-18T18:01:00.001-07:00

It has been 1.5 weeks since the beginning of my nitroglycerin patch experiment with my Achilles. I have worn a full patch every night and have been assessing how I feel 1) when I wake up, 2) throughout the day, and 3) during runs.

I have to say that I did not notice much at all the first week in either of the areas I mentioned. However, in the last 2 days, I have noticed a little less pain/tightness upon waking and my Achilles seems to "warm-up" quicker in the morning. I also notice that the pain in my Achilles is typically not there during runs. Rather, it feels as it is in my soleus. Interesting for sure.

For now, I am continuing my experiment in hopes that this is a "just takes time to notice" phenomenon. I am crossing my fingers and will maintain weekly updates.

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Congrats to more EMC athletes!

2010-05-18T18:00:00.001-07:00

It was a great weekend for EMC athletes this weekend. It started Saturday with the IronGirl Sprint Triathlon in Las Vegas. Judyann Cummings won her age group and finish 2nd overall for women. Jill Trask finished 4th in her AG (35th overall) earning herself a spot to Sprint AG Nationals in September. Cindy Swits also earned a spot to Nationals, placing second in her AG.

Then Trish B. competed in Ironman 70.3 in Orlando and finished 5th in her AG.

Very exciting and a great start to the season for these ladies!

Great job everyone!

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Kudos!

2010-05-16T19:39:00.001-07:00

Congrats goes out to EMC athlete Leanne M. for taking first overall amateur female and 4th overall female among pro's at the Littlefoot Triathlon in Colorado today. What a great early season showing!

Nicely done Leanne! Very proud of you!

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Congrats!

2010-05-11T10:40:00.000-07:00

Congrats to EMC athlete Andrea R. for her 2nd place finish in 5:31 at the Rev 3 Half-Ironman.

Very proud of you!

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Going to Kona

2010-05-02T17:06:00.001-07:00

Hey EMC athlete Alan B...a HUGE congrats on getting your qualifying slot for Ironman World Championships at IM St. George! Very proud of you!

That's 2 EMC athletes going to Kona...so far!

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Weekend of racing

2010-05-01T21:20:00.000-07:00

Congrats to the following EMC athletes:

Petya P. for finishing first overall female in the King of the Hill triathlon

Alan B. for finishing Ironman St. George and finishing 6th in his age-group with the third fastest marathon (3:36).

Very proud of both of you!

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Interesting Achilles finding

2010-04-25T16:42:00.000-07:00

Wow, the power of a few runs really has been eye opening lately. To start with, I have not experimented with the nitro patches as they have not arrived yet. More on that as I begin that phase of the Achilles experiment.

However, very interesting news to report. I recently purchased another pair of waffles-Brook Mach 9's. On sale, $25, so I couldn't pass it up and I have heard many great things about them. Out of the box, they felt great for waffles. I put in one short run in them and noticed that my Achilles was a bit aggravated, more than normal. Then I did a 16 miler in them and still a bit of pain in the Achilles. But after this longer run, I finished up with 1/2 mile on the treadmill walking with my Vibrams on and after I stepped off, absolutely no pain in my Achilles.

Hmmm. So today I thought I would try something out. I decided to go on a short run to cap off my 16 miler yesterday but with one main difference. I ran in my Pearl Izumi 8.8 ounce Streak road shoes. I started out conservatively, running based on feel knowing that I had a bit of an Achilles flare-up yesterday and who knows how my body was feeling after my longest run of the year.

Mile 1 passed and I had a bit of a twinge in my Achilles (a 2 on the pain scale of 1-10). Mile 2 and I felt no pain and since I was feeling good (and had a bit of a downhill), I decided to push the pace a bit since my legs had some snap in them. Mile 3 still no pain. It was then that it hit me (more on this in a bit). I continued on and on. My short, easy run turned into a 7 miler. I finished feeling fresh with absolutely no Achilles pain.

The thought I had at mile 3 was this: what if I followed the minimalist approach to footwear during the day but during long runs, I wore traditional (albeit very light), road shoes? Hmmm. Now, here's the thing. Even with wearing a more traditional running shoe today, I noticed that my higher cadence (90-93 strides per minute) facilitates proper placement of my foot under my body which means I am still striking with my mid to whole foot. I can never be a true forefoot runner...just not build that way.

So, here I sit with no Achilles pain today thinking, "what if?".

Stay tuned...I am going to try to test out this new hypothesis before my nitro patch experiment. Vibrams and barefoot during the day, light traditional runners during longer runs. Let's see what happens.

Coach Bob

coachbob@teamemc.com

www.teamemc.com

New Strength DVD is here!

2010-04-19T10:29:00.001-07:00

I am happy to announce that my Strength Training for Triathletes DVD is now ready to ship! It is like no other strength training for endurance athletes DVD as it focuses on the neuromuscular activation and dynamic exercise patterns in addition to periodizing endurance, sub maximal strength and power movements throughout an endurance athlete's yearly training cycle.

You can see the trailer and order it at www.fuel4mance.com, click on Books/DVDs.

Coach Bob

www.teamemc.com

coachbob@teamemc.com

Achilles update

2010-04-14T20:20:00.000-07:00

The Achilles has been doing great so far. I had a minor calf strain that put my out of running commission for 10 days but I am back and just logged in 8 miles on trails the other day without issue. My minimalist approach of wearing Vibram Five Fingers throughout the day and then running in waffle shoes is working!

While I do still have pain in the Achilles, it is mild compared to what I was used to and the best part is that during my runs there is hardly any pain. Last year, I experienced pain with every run form the start to finish so this is great improvement.

Next experiment is using nitroglycerin patches on the area. I have read some research that states it does not help and have also read anecdotal evidence from others who have used it with success thus I am going to give it a go.

Just waiting on the patches so I suspect I will begin this experiment next week. Until then, it's off to the running store to get another pair of waffles. I need a pair slightly bigger for my longer runs now.

Stay tuned...the nitro experiment should be interesting for sure!

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Nitro and the Achilles

2010-03-24T20:09:00.000-07:00

Haven't posted in a while due to a crazy busy travel month but experienced some very interesting things this month with my Achilles.

First off was during the Elite Multisport Coaching triathlon training camp in Tucson. I tried to wear my Vibrams as much as possible but the cold and wet weather prevented this sometimes (I only have the classic model of the VFFs thus there is not much protection from the elements). Thus, I wore a pair of racing (traditional) flats for some of the time. As the week went on, I noticed increasing pain in my Achilles. Hmmm....

I then came home for a few days before heading out to work with the US Sailing team during their 4-day training camp. This time, however, I wore my VFFs all day long except for two runs in which I wore my waffle racers. Interestingly (or maybe not), my Achilles felt much better with far less pain.

Thus, I wear normal shoes and there is an increase in Achilles pain. I wear minimal shoes and there is far less. I think I have been proving that. However, when presenting to a USA Triathlon coaches clinic, a coach came up to me afterwards and handed me a nitroglycerin patch.

This was very interesting timing because I had just talked to one of my athletes who is a doctor and he was telling me that he had come across another MD who told him about this. Basically, the concept is putting a small square of this nitro patch on the injured area and rotating it on and off for 2-4 weeks. As 2010 is a year of experimentation, I think I may just try this when I get back from the last of my March travels next week.

And yes, I will be in my VFFs mostly along with my waffle racers for runs. Can I maintain high mileage running though? We will soon find out!

Stay tuned...

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Tucson Training Camp

2010-03-03T20:16:00.000-08:00

I'm getting ready to head down to Tucson this weekend for the inaugural Elite Multisport Coaching Tucson training camp! Pretty excited about this. Susan and I will be leading 9 athletes for 6 days. This was an invitation only camp as we selected top age-groupers and elites to participate.

If all goes well, we will make it a yearly thing and will open it up to more athletes. We have some serious fun in the sun planned and are really looking forward to providing some quality coaching to these athletes. Stay tuned for blog posts when I get back!

And be sure to follow my updates on twitter (follow me at bobseebohar). I'll be posting frequent updates and photos there.

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Continuation of Shoe and Achilles experiment

2010-02-20T17:39:00.000-08:00

Some great things to report in the last week of my experiment...

Report #1: 14 mile run

I went for my long run and put in 14 good miles. Because of the latest snow in Colorado, I decided to stay on the lower ground and run mostly on a dirt road. My legs were a bit heavy from my 9 miler two days prior and I have to admit that my muscles were not feeling good the entire way. I did an out and back course and gained about 1460 feet and most of it was on the way back home. Throughout my run, very little Achilles pain even on the uneven dirt road with snow and ruts. This was the longest run since Leadville last summer and while my legs were definitely feeling worked from this run, when I returned home and took off my shoes and began walking around I had absolutely NO Achilles pain! I ran once again in my waffle racer shoes.

Report #2: Travel

I had a speaking engagement in Charlotte, North Carolina for a USA Triathlon coaching clinic and was debating which shoes to wear in transit and during my presentation. After going back and forth about if my Vibrams would be appropriate to wear while presenting to 40 triathlon coaches, I finally decided to stay conservative and boy was that a mistake! The closest pair of shoes I have that are suitable to wear during a presentation of that nature are an old pair of Nike Free trail shoes. While they are the Free series, they still have quite a heel. But I thought they would be okay for a quick day and a half trip.

So, I arrived at the airport en route to Charlotte and started walking from my car to security and automatically felt a pain in my Achilles. Wow. That was certainly quick. Throughout my trip the pain got worse and worse until I decided to take off my shoes halfway through my strength training presentation. It was appropriate since I was talking about improving balance and proprioception. The pain lessened as I was barefoot walking around the front of the room presenting but unfortunately, I had to rush to the airport immediately after my presentations thus the shoes had to go on again.

I learned a valuable lesson from this trip and further supported the fact that the minimalist approach is the best for my Achilles right now. Back to my Vibrams from now on. Don't really care what perception others have. I need to take care of my Achilles and am convinced this is the proper way of doing that.

More later...stay tuned!

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Another variable to the experiment

2010-02-11T19:24:00.000-08:00

Things have been going very well with my shoe experiment and the effect on my chronic Achilles tendonitis. So good that I am introducing another "ingredient" to the "recipe".

It's time to re-introduce ultrasound and heat treatments. For the remainder of February, I will be attempting to perform ultrasound and heat treatments on my Achilles at least 1-3 times per day.

How will the minimalist shoe model fair with the ultrasound and heat treatments? I'm eager to find out so stay tuned!

Coach Bob

coachbob@teamemc.com

12 miler in the books

2010-02-07T08:46:00.000-08:00

Headed out for a phenomenal 12 mile run on Friday to continue to test my theory about wearing minimalist shoes and the effect on a chronically injured Achilles. The day was beautiful once again in Colorado as I ran in shorts, a long sleeve shirt and gloves with the waffles on my feet.

I made the decision about 1 mile into my run that I would try my luck at one of my favorite trails that is close to my house and just so happens to be a killer 30 minute climb on singletrack. What a better way to really test this theory than to put the Achilles on some serious hills?

The biggest effect of the run was turning my waffles a different color (they are now burnt waffles!) due to the mud on the trail. The conditions were optimal and just the way I like them: muddy, snowy and just plain sloppy with a touch of ice at certain times (I can do without the ice to be honest). While I did not attack the climb for a PR, I ran comfortably to see how my Achilles would react and to test my fitness out in early season. I made it up about 3 minutes shy of my PR (mostly due to the conditions of the trail) and as I gleamed with happiness of the 360 degree views from the top of the peak sitting at just over 7100 feet, I noticed something very strange.

What I noticed was that I did not have to squat down to stretch out the Achilles to loosen them up as I would normally do when summiting this peak. No stretching, no pain. SUCCESS once again! I then decided to attack the downhill as much as the trail let me in my waffles to see what type of stability they provided. While I admit they do not provide much lateral stability, they sit so low to the ground that I never had any problems with rolling my ankles, even on this extremely uneven trail.

About 2 miles from my house I did a lower leg inventory while running. Not as much tightness as I felt on my 10.6 mile run 2 days before. In fact, I would describe my lower legs/calves as feeling somewhat normal even with this 2400+ vertical feet gain run. As I returned home and took off my waffles, I again noticed that I had zero Achilles pain when walking around. No sticking, no limping, no nothin'!

Comparing and contrasting my two longer runs in three days, I note that my average pace was much faster on the 10.6 mile run and was done all on dirt road after being on my feet for 4 hours in my Vibrams. This is when I experienced the calf tightness post-run. My average pace for my 12 mile run was much slower (about 1:20 min/mile slower) but gained about 1000 feet more with a much more aggressive, extended climb on soft singletrack for the majority of the run. Could it be the terrain or pace or my body simply acclimating to the stimulus that I have introduced? I can't devise the most accurate answer to that just yet but I am getting closer!

Waking up the next morning (and even this morning) I encounter very little Achilles issues as I would normally have. Seems that wearing Vibram Fivefingers throughout the day and running in minimalist shoes is doing the trick so far, even with increased mileage.

More to come this week. There is a 14 miler planned and it may be in snow the way the weather is looking now. Can't wait!

Coach Bob

coachbob@teamemc.com

The long run...

2010-02-04T08:00:00.000-08:00

Yesterday I ran the farthest in one run since the Leadville 100 last year. I wasn't breaking any mileage records but I did cover 10.6 miles. Remember, I'm still in my prep cycle. Anyway, I chose a very good rolling hill dirt road close to my house to do an out an back with my waffle racers on. It was a gorgeous Colorado day as I found myself running in shorts and a T-shirt again but before I get into the details of the run itself, let me set up the first part of my day.

My morning was filled with doing two metabolic efficiency tests on athletes thus I was on my feet in my Vibram Fivefingers for 4 hours before my run. Interestingly, when I arrived home and took off my Vibram's I felt "different". It was a very strange feeling and the best I can describe it was that I felt like I was walking on clouds in my barefeet. My feet felt strong and I did not feel my heel strike hard on the floors (hardwood). I didn't think much of it at the time but not reflecting upon that, I believe my footstrike is changing with each passing day.

Fast forward to my run. It was 1:00pm and I set out with the goal of running based on feel. I am trying to consciously focus on my cadence with the waffles on my feet to improve my foot strike pattern. My normal cadence ranges from 90-92 so not bad when in my "cadillac" shoes and I try to maintain at least 92-94 in these early times of wearing the waffles. Going based on feel, I felt great the first 5.3 miles running into the wind. As I mentioned, this was a rolling hill dirt road and the grade of the climbs range from 4-15% so they are a bit aggressive at times.

I hit the turnaround and began heading home. I didn't feel anything in my legs and kept it on "feeling" based rather than pace or heart rate. About 9 miles into it, I began feeling some fatigue in both lower legs. The last few 8-10% grade hills didn't help but I managed to roll up to my house in 1 hour and 25 minutes. Average heart rate was a bit high and much to my disbelief, I averaged 8:05 minutes/mile for this 10.6 mile effort. My average elevation gain was 1446 feet (which is more than some of my trail runs!). That should be testament to the type of rolling hills I run on!

Ah ha! My first thought was that this is why my lower legs began hurting a bit. This is a fairly fast pace for me to average this early in the year. Remember, I am doing ultra-runs, not fast 10k's so an 8:05 is a bit on the aggressive side of things. But I just wanted to run by feel and cadence and that is what my body led me to.

After the run, I took off my waffles and began walking around. No Achilles pain at all! In fact, my chronic Achilles pain is significantly decreasing both during runs and throughout the day since beginning my experiment. A huge success once again!

However, I do need to clue into this lower leg fatigue now. That's my goal for the upcoming week since the only shoes I am wearing are my Fivefingers and my waffle racers. I have a 12 mile run coming up tomorrow but will opt to do this all on trails and softer ground so it should be interesting to note any correlation between mileage and the shoes.

I'm loving not having Achilles pain like I had last year! Stay tuned for another update this weekend!

Coach Bob

coachbob@teamemc.com

New addition to experiment

2010-02-01T14:54:00.000-08:00

While I continue with my phase 1 of my experiment of running in cross country waffle racers 100% of the time, I wanted to make sure that I could control one additional dependent variable: the shoes I wear throughout the day. I do not want to introduce "interference" to my experiment by wearing normal shoes throughout the day so here are my daily shoes for at least the next 3 weeks:

Stay tuned!

Coach Bob

coachbob@teamemc.com

Shoe experiment: Part 3/4

2010-01-30T20:51:00.000-08:00

Two more runs down in the 2010 shoe experiment. Thursday was a quick, 3 miler on the treadmill due to time. Clipped off 7:30 miles which is fast for my Achilles but I thought I would test it out. The time on the treadmill did not cause any more discomfort than I normally feel and when I got off and took of my waffle racers, there was a slight twinge of a pulling feeling in the Achilles but nothing major. It went away in the next hour as I was walking around barefoot.

Today brought a better test. I put in 10 miles of which just over 1 mile was on road, 4 miles on gravel road and 5 miles on singletrack and jeep road that was full of snow, mud, ice and sticks. It was an awesome run but I didn't know how the shoes (or Achilles) would hold up with the terrain and mileage. Got to my 5 mile turnaround, looked down and smiled. These shoes are absolutely phenomenal. I started my journey back home on my out and back run and found myself floating effortlessly at some points clipping off 6:45-7:15 pace on the flats.

I felt less discomfort in the Achilles area during the run versus normal and after getting home and taking off my waffles and walking around barefoot, I was astonished. I had to continually check my legs to make sure that they were mine. Looking at my wife with a concerned look on my face, she asked what was wrong. I told her that I felt absolutely no pain in my Achilles at all. None, zippo, nada. I kept walking around (barefoot) the house for about 5 minutes in disbelief. Fast forward 10 hours later and I am still feeling no pain in the Achilles.

I am certainly not cured from Achilles issues but as I have mentioned before, I think I may really be onto something here. I would have never thought I could put in a somewhat aggressive (for my prep cycle) 10 mile effort on varying terrain and come home to find that I would be pain free.

Waffle shoe runs 3 and 4 in the books. Next week more experimentation!

Stay tuned...

Coach Bob

coachbob@teamemc.com

Shoe theory: Part 2

2010-01-27T18:02:00.000-08:00

I had my second run to test my theory of a minimalist shoe being better for my chronic Achilles tendonitis. I ran 8 miles yesterday with 3 miles of it on aggressive singletrack covered in snow, ice and mud. My achilles was feeling slightly better during the run but nothing groundbreaking or worth focusing on.

However, the real eye-opener once again was when I arrived home and upon taking off my cross country waffle shoes, I noticed absolutely no pain in my achilles. Now, one thing to note, after every run last year regardless of distance or incline, my achilles would ache for hours after wearing my cadillac shoes. But now, immediately after getting back from a run and taking off these minimalist shoes, I feel no pain. None at all and this is an attention-getter for sure.

No ice bath for the achilles, no compression socks after my second run. I didn't want those to interrupt how my achilles recovered. Hours went by as I walked around barefoot in my house and still no pain. In fact, when I normally palpate and squeeze my achilles, I normally jump out of my chair. But now I can take my achilles in between my thumb and index finger and squeeze hard without wincing and with much, much less pain.

Fast forward to this morning upon waking since this is the time of the day that I cannot place one foot in front of the other without pain as the achilles is "waking up". I hopped out of bed wondering what may happen and much to my surprise about 20 hours after this run, I was able to walk without a hinge in my step. The pain is getting less and less and I am liking it!

Of course, I have only two runs under my belt during this test and they have only been 6 and 8 miles but they have been on variable terrain with somewhat aggressive climbs (the ones that really aggravate achilles). The results have so far been promising and I will continue to share my findings.

I will have two runs before the end of the weekend, one of which will be a 10 miler on trails so stay tuned. I seriously think I am onto something here!

Coach Bob

coachbob@teamemc.com

Shoe experiment: Part 1

2010-01-24T12:15:00.000-08:00

I have a theory and I am testing it on myself before any of my athletes. First, a brief background...I have had achilles issues for the past 2.5 years. I have gone through many different treatments including grastin, massage, cold/hot contrasts, strengthening, stretching and ultrasound. I continue to do some of these on a daily basis and am managing the issue.

In fact, I completed the Leadman series last summer (marathon, 50 mile MTB, 50 mile run, 100 mile MTB, 10k run, 100 mile run in 7 weeks) without exacerbating the pain. It was always there but it never got better and felt "good". The miles I put in where decent for me, topping off about 60 miles per week but I know that this will not go away until I stop running. And I refuse to do that just yet so I am experimenting with shoes.

Of course, we have all heard of the barefoot running revolution that is taking place and while I am a believer in the concept for daily walking, lounging, etc., I do not believe that every person can biomechanically teach their bodies to run barefoot. I also believe that these shoes, what I term "cadillac" shoes with the beefy heel, are causing the foot to weaken and lose proprioceptive abilities which can lead to inefficient gait and possible injury.

So, what's an ultrarunner and coach to do? Experiment of course! My thought/theory is that by running in shoes that have a minimalist design to provide enough basic protection to the bottom of the foot will improve mechanics, strength and most importantly, my achilles issue. It's a bold experiment but I am up for the challenge.

Thanks to a friend of mine and fellow triathlon coach (thanks Will K. at TriHard Coaching), I was turned onto cross country waffle race shoes. Now, I never ran track or XC in high school because I didn't see the purpose of running without a ball in front of me (now look at me!) so I never really knew about these shoes. I did some research to learn that they were the bridge I needed between my cadillac shoes and barefoot so I picked up a pair for just under $40. Yes, about 50-75% less than these "barefoot shoes" or cadillac shoe models out there. I must say that when I first received them I was excited. They weigh maybe 6 ounces each and are somewhat attractive without the beefy heel.

Today was the first day I took them out for a test drive. No breaking in period. Just slipped them on, did my 10 minutes of neuromuscular and dynamic warm-ups and headed out. I was a bit scared to be honest as I didn't know if they would cripple me to a walk because they had no real support. What would this minimalist design do to my Achilles? Only time would tell.

Six miles of rolling hills on pavement and dirt road later and I had a big smile on my face. There were times when I felt my Achilles pinch a bit as I normally feel when I run but that was on climbs. On the flats (there weren't many), there was no pain at all. In fact, I noticed that I had more of a whole foot strike and a very minimal heel strike if any at all at times.

The real test is when I get home with my pain index. I took off the shoes upon arriving at my house, walked around and was amazed to find that I had no pain in the Achilles. Even when palpating and pinching quite aggressively, I did not feel as much pain versus my cadillac runs.

I will assess the post-run effects in the next 12 hours but for now this appears to be a successful first run with a minimalist, XC waffle shoe.

Could I be onto something here? My friend Will has been running in these shoes for years and swears by them. Everyone is different and I have a pre-existing injury to test them out on. Let's see what happens next...

Stay tuned...

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Second annual triathlon preseason camp

2010-01-17T17:28:00.001-08:00

Elite Multisport Coaching successfully completed our second annual preseason assessment camp for triathletes which focused on finding imbalances in swimming, biking and running. We had 12 great athletes participating and Coach Susan and I provided some great information to all who attended.

Among the major highlights of the assessment camp:

-Hip imbalances on the bike and run leading to improper lower body mechanics

-Low cadence on the run resulting in improper foot placement

-Low elbow underwater

-Poor knee drive on the front end of run form

All of these great discoveries of course can be corrected by incorporating more neuromuscular activation, dynamic exercises and drills and strengthening the weaker muscles that triathletes do not normally think of such as the hip rotators, deep abdominals and scapular stabilizers.

A little time spent each day working to improve weaknesses will go a long way in improving form and reducing the chance of injury.

Great job to all of the athletes who attended!

Coach Bob

coachbob@teamemc.com

Athlete Kudos!

2010-01-11T20:04:00.001-08:00

Congrats to EMC athlete Jasmine Oeinck (USAT National Team member) for her 5th place finish at the Vina Del Mar ITU Pan Am race in South America.

Great job Jasmine!

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Preseason assessment camp

2009-12-13T10:18:00.000-08:00

Elite Multisport Coaching is hosting our second annual Preseason Assessment Camp on January 16-17, 2010.

Our goal is to find biomechanical and technical imbalances in triathletes swimming, cycling and running. There will be at least 3-4 hours spent on technique analysis for each sport and we will have a good coach to athlete ratio.

Visit www.teamemc.com for more information or email me.

Special early bird pricing ends on December 15, 2009!

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Youth and Junior Team is starting!

2009-12-07T17:36:00.001-08:00

I am so excited that it is finally here! The beginning of the Elite Multisport Coaching Youth and Junior Triathlon Team! We begin tomorrow and I have very exciting practices planned.

Stay tuned...more progress updates later!

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Huge congrats to EMC athletes

2009-11-29T19:12:00.001-08:00

A HUGE congrats goes out to the following EMC athletes who competed in IM Cozumel today:

Julie L., 12:39:51 for 2nd in her age-group!!!

David L., 12:45: 44 for 10th in his age-group!!!

Very proud of you both for a stellar effort today!

Coach Bob

coachbob@teamemc.com

Shout out

2009-10-26T10:08:00.001-07:00

A HUGE congrats to the following EMC athletes at Long Course World Championships:

Becky W. (pro): 10th overall!

Judyann: 1st overall 50-54 age-group, World Champion!

Congrats to both of you! We are very proud of you!

Coach Bob

coachbob@teamemc.com

www.teamemc.com

HUGE congrats to EMC athlete

2009-10-24T17:34:00.002-07:00

Ashley O. for taking first overall at the Orlando Women's Triangle triathlon in Florida this weekend. She came in 15 minutes ahead of the second place finisher!

Great job Ashley. We are very proud of you and look forward to 2010 and taking you pro in 2011!

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Great triathlon stuff going on!

2009-10-24T17:34:00.001-07:00

Elite Multisport Coaching (www.teamemc.com) has a new look to its website AND some great new things being offered:

1. A youth and junior triathlon team starting in December and going year-round with practices from 3-5 days a week.

2. A pre-season assessment camp in Colorado that is specifically designed to find flaws and imbalances in an athletes swim, bike and run so they can be fixed before training starts for the 2010 season.

3. A swim and run specialty camp with video analysis.

4. A destination training camp in Arizona in March.

5. A high altitude training camp in Colorado in June.

Wow! Great stuff coming. Be sure to check www.teamemc.com frequently for more info.

Coach Bob

coachbob@teamemc.com

www.teamemc.com

Youth and Junior Triathlon Teams are here!

2009-10-16T20:21:00.000-07:00

Elite Multisport Coaching is proud to announce the formation of our Youth and Junior Triathlon Teams in and around the Denver, Colorado area.

This will be a year-round team with competitive and non-competitive options for youth age 7-19. We will have 3-5 practices per week depending on the season.

Our first session begins December 1, 2009 so please email me with questions or if you would like information on how to register. More information can also be found at www.teamemc.com.

Coach Bob

coachbob@teamemc.com

www.teamemc.com

New look

2009-10-16T20:20:00.000-07:00

Elite Multisport Coaching has made some changes. We have a new website URL. Please check it out at:

www.teamemc.com

Thanks!

Coach Bob

coachbob@teamemc.com

Congrats to Coach Susan

2009-10-16T20:19:00.000-07:00

Coach Susan was top female and 9th overall at the Golden State Triathlon this weekend. Nicely done coach!

Coach Bob

coachbob@teamem.com

Congrats!

2009-10-12T20:11:00.000-07:00

A huge shout out to...

Alan B. for finishing the Ironman World Championships in a smashing time of 10:47:27. This, six weeks after qualifying at Ironman Louisville with a time of 10:02:48! Great job Alan!

Lorie A. for finishing the Ironman World Championships in a great time of 14:52:56. Nicely done Lorie!

Jasmine O. (pro) for finishing 6th at the Dallas US Open triathlon (an improvement of 3 spots from last year and 1:31 faster on her 10k run split!). You ate it for breakfast!

Great job EMC athletes!

A HUGE congrats also to EMC friend Sarah H. for finishing second at the Dallas tri and taking the Lifetime series first place this year! Very proud of you Sarah!

Coach Bob

coachbob@teamemc.com

(note the new email address)

Kudos to Coach Susan!

2009-09-22T12:49:00.000-07:00

Coach Susan took 3rd overall at the Savageman Half-Ironman! Great job coach!

Coach Bob

coachbob@elitemultisportcoaching.com

Kudos to athletes

2009-09-21T07:59:00.000-07:00

Lot's of congrats to pass along to EMC athletes:

Mary M. for her 2nd place elite finish at the Lobsterman triathlon this weekend!

Jill H. for her age-group win at the Farmers 5000 running race and a huge congrats for knocking over a minute off of her 5k PR!

Gail L. for her 3rd age-group placing at the Halfmax Triathlon Championships.

Ashley O. for her 3rd overall placing at the WAR Triathlon.

Nicely done everyone!

Coach Bob

coachbob@elitemultisportcoaching.com

Congrats!

2009-09-14T17:16:00.000-07:00

Congrats all around to:

Sarah H. for her 4th place at the World Championship ITU race in Australia!

Jill H. for her 2nd overall finish at the Golden Gallup 10k road running race!

Julie L. for her 2nd age group and 10th overall finish at the Glenwood Triathlon!

David L. for his 4th age-group finish at the Glenwood Triathlon!

Mary M. for her 3rd overall (pro) placing at the Pumpkinman Triathlon!

Great job all around! EMC is very proud of you!

Coach Bob

coachbob@elitemultisportcoaching.com

Louisville and Chicago

2009-08-31T11:52:00.000-07:00

A HUGE congrats to the following athletes:

Alan B. for his 10:03 finish at Ironman Louisville. He qualified for Kona in the 45-49 category.

Sarah H. for winning the Chicago Triathlon.

Nicely done!

Coach Bob

coachbob@elitemultisportcoaching.com

EMC Athlete update

2009-08-24T15:22:00.000-07:00

A HUGE congratulations to Elite Multisport Coaching athlete Jasmine Oeinck for winning the Elite National Championship this weekend in Alabama. As a silver medalist at the World Championships in the U23 category in the past this was the next step in her professional triathlon career. Being the Triathlon National Champion in the United States is a huge accomplishment. We are very proud of her!

On another note, congrats to Coach Bob for finishing his quest in becoming a Leadman this summer. He wrapped up the six race series (marathon, 50 mile mountain bike, 50 mile run, 100 mile mountain bike, 10k run, 100 mile run) this weekend by finishing the Leadville 100 mile run in 28 hours and 10 minutes, the weekend after the 100 mile mountain bike race. Needless to say, he is enjoying some R&R right now!

Coach Bob

coachbob@elitemultisportcoaching.com

Shout out

2009-08-17T08:18:00.000-07:00

Elite Multisport Coaching Athlete update:

A HUGE congrats to the following EMC athletes:

Julie for successfully completing the Horsetooth Reservoir 10k open water swim (first one ever!).

Bobby for finishing the Leadville 100 mountain bike race (first one ever!) and the Leadville 10k run.

Props to Coach Bob also for finishing the Leadville 100 mountain bike race and 10k run.

Very proud of all of you for your great efforts this weekend!

Coming up we have athletes competing in the USAT Elite Nationals, Leadville 100 mile running race, and Ironman Louisville. What a great few weeks coming up!

Coach Bob

coachbob@elitemultisportcoaching.com

Kids and their first tri

2009-08-09T14:08:00.000-07:00

Yesterday, I had the pleasure of not only taking my son to compete in his first triathlon but also 10 other of our kids from our summer triathlon camp. The kids were a bit nervous as was their coach but I calmed them by walking some of the course, helping them in the transition area set up their equipment and just hanging out with them.

It was by far one of the most inspiring days of my life. All 11 kids finished their first triathlon and they all had a huge smile on their faces upon accomplishing such a huge task. I think almost all of them told me how much they loved it and that they want to do another triathlon.

My work has just begun with kids. It was so much fun for me to teach these kids about triathlon and get them more active that I am planning a whole series of events for kids in the future.

Thanks to all the parents for their great support of their children and a huge congrats to Chase, Ryan, Ben, Brayden, Jacqueline, Josh, Leah, Maddy, Rachel, Matthew and Sydney! I am so proud of what you did yesterday!

Coach Bob

coachbob@elitemultisportcoaching.com

Congrats!

2009-07-27T21:14:00.000-07:00

Coach Susan raced the Leadville Silver Rush 50 mile mountain bike race this weekend and took 5th overall female. That was even with two flat tires!

Congrats Coach Susan! Next up for her is the Boulder 5430 Half Ironman.

Coach Bob

coachbob@elitemultisportcoaching.com

Congrats to all EMC athletes!

2009-07-19T20:05:00.000-07:00

What a big weekend of racing for Elite Multisport Coaching athletes!

A HUGE congrats to:

Jill H. for a successful finish at the Vineman 70.3

Alan B. for an 8th place AG finish at the Vineman 70.3 (running a 1:39 off the bike without much run training at all due to an Achilles issue)

Mary M. for a second place overall finish at the Urban Sprint Triathlon in Maine

And our very own Coach Susan for her great 4th place finish at the Beaver Creek XTERRA

Great job everyone! I am very proud of all of you!

Coach Bob

coachbob@elitemultisportcoaching.com

A late congrats

2009-07-16T19:38:00.001-07:00

To Sarah Haskins for her win at Lifetime Fitness Triathlon in Minneapolis last weekend. What a phenomenal effort and race! Check her out at www.sarahhaskins.com.

Coach Bob

coachbob@elitemultisportcoaching.com

Welcome and good luck!

2009-07-16T19:34:00.001-07:00

Welcome to the newest professional triathlete that has joined Elite Multisport Coaching: Jasmine Oeinck.

Jaz, as we know her, is an amazing person and athlete, resides in Boulder and is from Littleton, Colorado. She is a double silver medalist at the U23 World Championships and has her sights set on the 2012 Olympics. Welcome Jaz! We are honored to be working with you!

And a good luck to Coach Susan at her Beaver Creek XTERRA this weekend, Mary M. at the Urban Sprint in Maine and Jill H. and Alan B. at the Vineman 1/2.

Coach Bob

coachbob@elitemultisportcoaching.com

Busy weekend...Congrats!

2009-06-29T17:57:00.000-07:00

Congrats to all of the following athletes for great performances the past few weekends:

Coach Susan, 24th at HyVee ITU race

Sarah H., 9th at HyVee ITU race

Jill H. 7th in age-group at Buffalo Springs 70.3

Donald B., 10:45 at Ironman CDA

Janis H. 4:37 at Seattle marathon

Great job everyone!

Coach Bob

coachbob@elitemultisportcoaching.com

Coach Susan Wins!

2009-06-25T15:35:00.000-07:00

The very soft-spoken Coach Susan took home top honors at the XTERRA Buffalo Creek race last Saturday. A huge congrats to Coach Susan as this was her second consecutive win at Buffalo Creek.

Up next is this weekend racing the ITU HyVee race in Des Moines, Iowa.

Go Susan!

Coach Bob

coachbob@elitemultisportcoaching.com

Kids Summer Tri Camp: Week 1

2009-06-16T19:56:00.000-07:00

Wow! What a phenomenal day today! I was prepping for our kids triathlon camp all day and getting so excited to get it started. The 13 kids (4 were missing) were amazing. Great attitudes and smiles all the way.

We started with intro's then a talk about wellness and how to take care of yourself (sleep, nutrition, etc.) then off to do a fun kick off the camp workout. We had the kids lay out their bikes and helmets on our grassy transition area then had them lay on their bellies, get up and spin around until Coach Susan said stop. They then put on their helmets and ran through the transition area to the mount line, rode a 1k loop around a lake then transitioned to our 0.2 mile run course. We did this twice and they had a blast!

Can't wait for the next 7 weeks. We are taking each week to learn a new skill: swimming, biking, running, transitions, sports nutrition and a fun running race and duathlon towards the end.

This is so awesome! Both Susan and I love sharing our passion for the sport with the kiddos!

Stay tuned to more updates!

Coach Bob

coachbob@elitemultisportcoaching.com

What's up?

2009-05-27T20:38:00.000-07:00

Well, lots of course!

First, a huge "good luck" (not that she needs it but it's the thought that matters) to Sarah H. as she is back racing again after her surgery. She is headed to Madrid to race in an ITU World Cup. Her swim is on and she is smashing her bike right now. Run is coming along nicely and I have a good feeling that while she is not on top form just yet, she will do very, very well this weekend.

Second, a quick mention about the Elite Multisport Coaching and Kids that TRI kids summer triathlon camp. I am just so excited to be able to offer this to our local kids to improve their physical activity and introduce them to the sport. We start on June 16 and go 8 weeks, meeting once a week and will emphasize fun skill learning for swimming, biking, running, transitions, sports nutrition and some fun running and duathlon races. We are pretty pumped to be able to work with youth and expect more of this from Susan and I.

Lastly, a huge welcome to Mary M., professional triathlete, for joining the Elite Multisport Coaching family. We are honored to be in her coaching corner as she is just a top-notch person and athlete.

Off to plan the kids summer camp. Until next time...

Coach Bob

coachbob@elitemultisportcoaching.com

EMC Triathlon

2009-05-25T19:23:00.000-07:00

The inaugural Elite Multisport Coaching Olympic (and Sprint) distance triathlon will be held on Saturday, June 6 in Littleton, Colorado. This is an informal triathlon and is not regulated, sanctioned or any of that. We are going to provide a fun morning of swimming, biking and running in and around Chatfield State Park followed by a great BBQ while we enjoy everyone's company.

Join us for this day of fun! Email me if you are interested.

Coach Bob

coachbob@elitemultisportcoaching.com

Congrats to Susan!

2009-05-16T19:48:00.000-07:00

A huge congrats to Susan today for finishing 6th overall at the PATCO ITU race in Oklahoma City. Susan is on the USA Triathlon Elite Trade Team this year and has the opportunity to help out some other athletes while racing. As expected, Susan out did herself today with this phenomenal finish. Oh, and this was her first ITU race in years! Not too shabby if I do say so myself!

Look for more exciting competition highlights from Susan this year! But for now, she's on the plane back home early on Sunday to run a swim analysis clinic that Elite Multisport Coaching is hosting at the Ridge in Littleton, Colorado.

Nicely done Susan!

Coach Bob

coachbob@elitemultisportcoaching.com

Shout

2009-05-05T14:34:00.000-07:00

Congrats to new EMC athlete Alan B. for his 5:11:30 finish at Wildflower this past weekend. Up next is Vineman 1/2 then IM Louisville. Great job Alan!

Coach Bob

coachbob@elitemultisportcoaching.com

Congrats!

2009-04-22T08:20:00.000-07:00

A huge congrats to EMC athletes Eliza and Jill for finishing the Boston Marathon on Monday.

Eliza came across the line in 3:28 and Jill in 3:20, both in qualifying times for the race next year!

EMC is very proud of your efforts!

Coach Bob

coachbob@elitemultisportcoaching.com

Shout out

2009-04-06T10:10:00.000-07:00

Congrats to Elite Multisport Coaching athlete Jill H. for completing the inaugural New Orleans 70.3 this past weekend! Great job Jill!

Next up for Jill is the Boston Marathon. She will be joined by EMC athlete Eliza E.

Coach Bob

coachbob@elitemultisportcoaching.com

2009-03-25T21:39:00.000-07:00

Susan and I traveled to Nashville this past weekend (our first road trip together since I went with her to the Madrid World Cup in 2003!) to help lead a USAT junior select triathlon camp. We spend 2.5 days with 27 kids age 12-19 and had an absolute great time.

Kathleen Johnston of TriSuccess Coaching did a great job at organizing the camp and making sure we stayed on schedule. Among the things we did with them included a nutrition presentation with a hands-on lunch making "clinic" the next day, daily hydration testing with pee-cups and all (still waiting for those photos but if you can imagine Susan and I testing 27 urine samples each morning in a hotel bathroom!), a hands-on strength presentation, bike and transition skills, run economy/form analysis and a timed test, swim economy/form ana

lysis and open water skills and a great presentation from Susan to the kids explaining her career all the way through getting our country's only medal in triathlon.

We had a great time and are very appreciative for the opportunity to help the youth. I think we may even run into a few of them in the next 4-7 years!

It made such a positive impact on me that I am charged to form our own regional youth team so stay tuned and let me know if you want to help!

Enjoy some photos of the weekend...

Coach Bob

coachbob@elitemultisportcoaching.com

Susan, myself and 30 kids!

2009-03-17T20:56:00.000-07:00

Susan and I are going to be traveling to Nashville this weekend to lead a youth triathlon camp of 30 kids. We are going to do everything from teaching about nutrition and strength to doing some talent ID testing for swimming and running. Bike skills will also be a huge emphasis along with Susan sharing her story of becoming an Olympic medalist.

Should be a great time and we are really looking forward to it! Thanks to Kathleen at TriSuccess Coaching for organizing the camp and inviting us out!

More updates when we get back...

Coach Bob

coachbob@elitemultisportcoaching.com

Shout out!

2009-03-13T20:41:00.000-07:00

Congratulations to Elite Multisport Coaching athlete Eliza E. for taking top honors as first place female at the Honey Wagon half marathon in Washington on March 7.

Great job Eliza! Coach Bob is very proud of you!

Coach Bob

coachbob@elitemultisportcoaching.com

EMC updates

2009-02-07T19:11:00.000-08:00

Well, our triathlon swim program is going well. Susan is having a blast coaching and even managed to get me in the pool (first time in 6 months, wow that hurt!).

We are also collaborating with some local coaches to form a group running "club" on Thursdays at 5:45. There will be a coach leading it with specific workouts if athletes would like but more importantly, the focus will be on joining together and promoting the "triathlon community". Anyone is welcome to join us! Stay tuned for more information!

Our professional team is starting to come together. Keep updated at www.elitemultisportcoaching.com but we have the following professional athletes on board so far:

Sarah Haskins, 2008 Olympian
Kelly Couch, 70.3 specialist
Kristin Iavarone, 70.3 specialist
Becky Witinok-Huber, 70.3 specialist (possible Ironman in the future)
Karen Melliar-Smith, specialist of many distances

Coach Bob

coachbob@elitemultisportcoaching.com

Triathlon Swim Program

2009-01-27T08:19:00.001-08:00

It's official! Our triathlon swim program is officially beginning on Tuesday, February 3rd. Swim practices will be coached by 2004 Olympic Triathlon Bronze Medalist Susan Williams and will be located at The Ridge (part of Foothills Park and Recreation District at 6612 S. Ward Street in Littleton, Colorado). Practices will be held every Tuesday and Thursday from 7:30-9:00am.

The training will be geared towards triathletes with workouts chosen based on the time of the year. For February, there will also be an emphasis on stroke technique. All are welcome!

Coach Bob

coachbob@elitemultisportcoaching.com

Camp 1: A Huge Success!

2009-01-14T10:24:00.001-08:00

The inaugural Elite Multisport Coaching Pre-Season Triathlon Camp held on January 9-11 was a huge hit. We had seven athletes participate in this very in-depth weekend that included analysis of nutrition, swim, bike, run and strength. We rounded out the intensive analyses with three great presentations from 2000 Olympian Jennifer Gutierrez, 2004 Olympian and Bronze Medalist Susan Williams and 2008 Olympia Sarah Haskins. It was great having three Olympians educate and inspire us!

Thanks to Kelly, Kelsie, Barb, Jill, Craig, Andy and Joe for attending and making it a stellar weekend!

Enjoy a few photos of the weekend and stay tuned for more exciting events coming from Elite Multisport Coaching!

Coach Bob

coachbob@elitemultisportcoaching.com

Pre-Season Camp is fast approaching!

2009-01-02T21:21:00.000-08:00

Happy New Year to all. Here's to a great 2009!

As a reminder, the Elite Multisport Coaching Pre-Season Triathlon Camp is next weekend, January 9-11th and registration closes on Monday.

Email me for more information. Thanks!

Coach Bob

coachbob@elitemultisportcoaching.com

Happy holidays!

2008-12-23T17:57:00.000-08:00

Elite Multisport Coaching wishes everyone a very Merry Christmas and Happy New Year.

Take time to appreciate friends and family!

Stay tuned for some exciting things happening with us in 2009!

Merry Christmas!

Coach Bob

coachbob@elitemultisportcoaching.com

Camp #1 locked and loaded!

2008-12-18T20:27:00.000-08:00

Elite Multisport Coaching is proud to announce the arrival of our first camp for 2009. This camp, slated for January 9-11 in Littleton, Colorado, is not a training camp. We are breaking the mold and focusing on biomechanical and nutritional assessments in order to assist athletes and their coaches in preparing for the 2009 season.

We will emphasize and analyze swim and run technique, pedal mechanics, functional strength imbalances, nutritional imbalances and assist with providing periodization and race tactic planning. This is going to the a great way for athletes to start off their new training season the right way!

For more information, contact Coach Bob.

Coach Bob

coachbob@elitemultisportcoaching.com

The Inaugural blog post!

2008-12-15T21:36:00.001-08:00

Hello world! Elite Multisport Coaching has made our debut in the triathlon market and we are extremely excited to be up and running.

The idea of combining talents of an elite athlete (the 2004 Olympic Triathlon Bronze Medalist)/expert coach and an elite triathlon coach/exercise physiologist/strength and conditioning coach and one of the foremost experts in sports nutrition for endurance athletes has been a work in progress since 2003.

Finally, Susan Williams and myself are unveiling a triathlon community to the Denver, Colorado area.

Stay tuned for more exciting information and photos to come!

Coach Bob

coachbob@elitemultisportcoaching.com