The Hardest Event

Life is not all about going fast and winning races. D and S are every bit as hardcore and mentally tough as my elite ironman clients. Both these girls have health issues and physical limitations, but they don't let it hold them back from working towards their goals.


Photo: Intervals on the recumbent bikes.

They train with me at the Wellness Center at Baptist. We focus on a combination of strength training for toning, functional fitness, and fat-burning cardio. We keep accountable with Food Logs and discussing eating habits.


Photo: Burpie push-ups on the Bosu.

When you have health issues and limitations, a good trainer will know how to kick your butt but not aggravate those problems. One of my goals with a "fitness" client is to help get the joints as strong, healthy, and pain free as possible. That makes life worth living.


Photo: ...and lift that Bosu over-head! Oh yeah!

Personal Fitness Trainer
Stephen Taylor

Nashville Triathlon Club Day at Big Spin

Nashville Triathlon Club (formerly GNAC) link here.

President Liz Wilson and I discussed for a long time about a topic for a "coop chat" presentation that I could give to the Nashville Triathlon Club. Finally I said, why listen to a presentation when we could be working out!


Photo: Delightful NTC president Liz Wilson, at Big Spin.

On the same day the Red Bull girls showed up. They were appreciated because a lot of people were suffering during the 2 1/2 hour workout we did that day.


Photo: A Red Bull girl. Yum.


Photo: Mary and Jason chugging liquid energy.

It was nice having some new faces in the group on this day. Bob Albritton is training for New Orleans 70.3 in April, so this kind of early season, long and hard session was just right for him. Others found the workout just right for getting back into the swing of real training.

Highlights of the day included 30 minutes of 1-leg pedalling, swim-bike transitions, high cadence running drill transitions, and cadence v. mashly sets.


Photo: (L-R) Liz Wilson, Carrie Rollins, Bob Allbritton, Ryan McKinney.



Photo: Bob Allbritton getting that extra aero advantage.

All in all I can say it was a nice addition having some NTC athletes attend Big Spin. I think some new participants were a little surprised how hard the workout was, and they pushed the regulars to step up their game. Big Spin is the kind of workout where anything can happen and you are going to break through some mental and physical barriers in the process.


Photo: Why are these bikes empty? Because they triathletes are SWIMMING. Don't worry, they'll be right back.

BIG SPIN ENDS AT THE END OF APRIL. TIME IS RUNNING OUT TO TRY IT. IF YOU WAIT TOO LONG NOW, YOU WILL HAVE TO WAIT ALL THE WAY TO FALL 09 TO BIG SPIN.

Stephen Taylor
Nashville Triathlon Coach

Vanderbilt Triathlon Team Prepares for Spring Season

On Track:

Last Friday night Vandy Tri did one of my favorite competitive short course workouts. We set up bikes on trainers--on the outdoor track. After a nice warm-up we settled in to some long suffering sets on the bike--10 minutes hard-- then immediately jumped off the bike and ran a mile at race pace. They did the 10 min hard / 1 mile 3 times, and plan to build up to 5-6 repeats before the first Olympic distance tri.


Photo: Empty bikes while some are warming up running.

Many at that workout were turning in mile times that they couldn't believe. One of my goals for a workout like this is to increase your MENTAL toughness. Sure you are making your body stronger, but a big part of going faster is simply getting used to the suffering. It is suffering, and staying there, and not giving your body the comfort of slowing down. Anyway, a handful of these guys and gals were even turning in sub-six and seven minute miles on the runs.


Photo: Lactate threshold cycling repeats in the twilight.

This is certainly a workout you can do on your own, and I encourage you to. But the powerful piece of this night was that with a dozen people, everyone had someone to run with on the mile repeats. Getting into the mindset of "racing" really helps you step up your game and find more speed that you wouldn't otherwise.

Stephen Taylor
Vanderbilt Triathlon Coach
Nashville TN

Bike Fits and Personal Firsts

It's early in the year and everyone is into training hard, but as for results they are mostly in the form of breakthru workouts. But that doesn't stop amazing personal performances from happening. Here are a few milestones from training recently:


Video: Tri L2 indoor bike workout: 18 peeps.

STtrainer is a certified triathlon bike fitter. Last week we did a bunch of indoor cycling; during this time I was running to-and-fro trying to tweak everyone's bike fit. You see, many people accept the fate that they have to be uncomfortable and suffer on the bike. There especially is a lot of mis-information that a tri bike is necessarily uncomfortable and unstable.



Photo: Right now I am checking everyone's cleats to make sure the knees stay happy.

Here are a couple quotes after bike fit tweaking:

• "That's amazing what one little allen wrench can do....MUCH BETTER!" --Autumn
• "Night and day difference; I'm not numb anymore." --Mark M.
• "I rode for 3 hours, and I stayed in my aero position the whole time. It's perfect." --L.

Other Breakthrus:


Photo: Beth Todd (on right) ran a whole mile non-stop for the first time in over 20 years, then stretched and did it again!



Photo: Matt M. completed his first endurance race of any kind at Nashville's Zoo Run 5K. Training for triathlon has inspired him to eat better and exercise more than ever before.



Photo: Libby (on left) did a 50 minute run for the first time, and also 1200 meters of swimming...both huge breakthrus for her. She is going to do 3-5 Team Magic triathlons this summer. Her and her boyfriend Richard are enjoying getting in shape together.

Jill M's Winter Breakthrus

Jill M. has sent me a couple of positive e-mails lately updating me on her progress:

I am finally starting to feel my shoulders work in swimming. I believe the band exercises you have us do before class are what helped me realize the need for a bent elbow in swimming! You are right...after almost one month...and a small class size, I am finally getting it (just took me 5 beginner classes to do so!). When anyone asks me where I learned to swim, I am for sure telling them ST Trainer...and I'm sending them to you!

The crowd at Cedars 1/2 was not as competitive in years past - as most of the "fast" guys were at Predators...good for me. I ran super, mega slow...2:06:11 (9.37 pace) for 13.1 miles...but it earned me 2nd place 40-44 age group. I happily accepted...as I am usually "queen of 3rd place. So, I have a lot of work to do...I am about 6 minutes off my time pre-surgery in 2008. But...the cross/tri training is helping me a lot. My legs feel a lot better and I have no owies this morning. Even my stubborn piriformis is behaving!! Such good news. Thanks to you for all your help and tough training!!

Keep up the good work Jill, there's more to come.

Stephen Taylor, Nashville Triathlon Coach

Cam Dunafon Visits Big Spin

My old training partner and friend Cam Dunafon was in Nashville last weekend to visit family. He contacted me to see if there was any "training opportunities" that weekend. He is training for his first half iron this year. What is on Saturdays...Big Spin! I think he had a good time at least he was smiling for most of the workout.


Photo: Cam Dunafon, visiting Big Spin from Columbia, MO. Cam was displaying the jersey of Columbia Multisport Club, a nationally recognized triathlon club.

Posted by Stephen Taylor, Nashville Triathlon Coach

Predators Fangtastic 5K

Most of the crew was either getting a long ride or long run in on this morning, but a few STtrainer athletes attended the Predators 5K.


Photo: Hanging out at the Swiftwick Booth.


Photo: Me, in complete lactic acid overload in the final 150M.


Photo: Fran and Melissa, BFF's.


Photo: Mary Garges, sporting the STtrainer colors.


Photo: Post-race chat with Frank Fay, after his 3rd 5K pr in a row.

Results:
Fran McConnell 26:44 (pr)
Mary Garges 28:35
Jason Haggard 22:57 (pr)
Frank Fay 21:20 (pr)
Rob Tanner 30:33 (pr)
Melissa McGee 28:53
Stephen Taylor 18:20
Rachel Sarah Jayne 27:30 (pr)
John Jayne 26;42 (pr)

Posted by Stephen Taylor, Nashville Running Coach

USAT Rankings Posted

USA Triathlon ranks every member based on race performances for the year. This is a good way to see how you stand compared to your peers in the sport. You have to be a current USAT member to be ranked. Another benefit of membership.

I'm pretty excited...after 10 years in the sport I received my highest ranking yet. I received a ranking score 0f 94; my highest previous score was 91. To put in perspective that gives me a ranking of 113th out of 7568 in my age group nationally. I'm not trying to brag...this results blog is primarily for the athletes that I coach. But I want to point out the value of continually pushing yourself to a new level, and that I practice what I preach.



Photo: ST at Vancouver World Championships

I have setbacks like everyone. I've never been a pro and probably won't ever be one. But I have been blessed to experience some of the peaks of endurance sports. I hope that experience comes in handy when I coach you.

Posted by Stephen Taylor, Nashville Triathlon Coach

Springwater Roller Races

This event was put on by the Nashville Urban Bicycle League. As far as I can tell this is group of punk-fixed-gear-riding-alcoholics-with-a-cycling-addiction. They had affiliations like "Scumlife" and "Rat Patrol." This is an outside-of-the-box kind of event for the typical triathlete / endurance person who I imagine reads this blog. I hope you enjoy the videos and pictures.

As you can see I was the only nerd there wearing spandex, except for Dewb who wisely observed "these guys think I am a bad a$$. I'm not going to get up there and race and have them kick my a$$." Of course I had to race and did get my a$$ kicked. The only other thing I can say about this is if you enjoy beer and bikes you missed a good event. This was definitely something fun to do in the winter to pass the time until nice outdoor riding weather arrives, hopefully they do it again.


VIDEO: Disclaimer: I do not endorse using tobacco products while bike racing.



VIDEO: Note the focus, and ironic mustache. This was the championship round.


Scan: The Bracket.


Photo: This is Jello Joey. He hooked up his chopper bike for one race.


Photo: Chris Callis, designer of the 4 x roller system.


Photo: Me, about to eat humble pie.


Photo: Far cooler than a $5000 carbon SRAM race bike.


Photo: The scene.


Photo: DJ Coach on the one's and two's.


Photo: I got nothing.


Photo: I can't be sure but I honestly believe that Courtney Love, pictured, made an appearance.


Photo: My super-awesome fiance, Susan.

Nick Vacchio in PJ Training

I have been getting weekly texts from Nick V. I trained him for over a year to prepare for Pararescue Jumper school.....This is the Air Force special forces branch that goes in to rescue downed airmen. Have you seen Black Hawk Down? Those guys were PJ's.

Nick texts me: "What up Stephen? Extended Training Day and Hell Night complete. It was the hardest thing I've ever done. How are things?"



I have seen footage of PJ training. Even though I have done 8 ironmans and mountainous ultramarathons, the ordeal of PJ training looked like the hardest thing I had ever seen. These pictures are what we did to get him ready.





Posted by Stephen Taylor, Nashville Triathlon Coach