News and Updates

Well it has been a while since I have updated this blog. During that time I have pulled back and focused on "what coaching is all about and how best to achieve results". In that process I was able re-connect with Marc Becker, Head Coach for www.ironguides.net whom I have known for a very long time. Then in the last few months I have started working with the ironguides team to develop training programs for athletes that do provide proven results.

This next piece are some thoughts based on past coaching and my new direction:
During the past 18 months I have started developing more of my training programs based on The Method principles of training. When I first started coaching in 1992, I relied heavily on the intuitive aspect of training since there were not many tools available at that time other than the Heart Rate Monitor (HRM). Looking back, I found that in those early years the athletes were more "connected" to what they were doing in their specific training sessions. They made the connection by relying more on feeling the effort level at which they were training, and applied this to their racing as well. In discussions I had with Dave Scott and Mark Allen and other top athletes of their generation, they mentioned that they never had access to all the tools used today to collect and monitor data -- the mental connection to training and how it allowed them to race all out over all distances was key to their success. In my many years of coaching I have always focused on a few key points that consistently brought success to all levels of athletes I work with:
1. Stride rate and foot contact with the ground to make running off the bike more efficient2. An "ideal" cadence on the bike in the upper 70's and no higher then the low 80's. This allows the athlete to run far more effectively off the bike by focusing on a higher stride rate. Expecting athletes to ride at 88+ for for long periods of time and then running at 90+ is too much for the neuromuscular system to handle. These two points seemed to always be the opposite of what so many other coaches suggested. Until one day many months ago Marc sent me some information to review about The Method, the coaching approach he was fine-tuning at ironguides. Reading it, so many pieces of how and why I developed my approach to training programs were finally validated. This motivated me to further study The Method and begin to adopt the principles more in all of my coaching. Eventually this led to working more with Marc Becker and eventually joining forces with ironguides. Something that started about six years ago as we would check in on what the other was doing now and then has come full circle to our new partnership dedicated to bring The Method approach to triathlon training to Age Group triathletes everywhere. In my coaching today, I continue to draw on my experience and degree in Sports Medicine, diploma work in Sports Nutrition, and my current study of Sports-specific Strength Training. By aligning these with the principles of The Method, my athletes have shown marked improvement and a higher level of success as competitors and more confidence as individuals in their day to day lives..

So please take the time to check out the website www.ironguides.net and see what we are all about.

Thank You-
Steve Fluet

Thoughts and Beliefs

I am posting a few quotes that I found on the Gym Jones website. Their work ethic and will to succeed have really validated my drive to succeed. These thoughts and beliefs are much part of my own core beliefs that I try to have my clients see inside themselves. So take a step back and look deeply into what drives you to train and compete - move your ego aside and try to see the real inner drive that can assist you in reaching another level of achievement. Let us know how these impact you.

Thoughts and Beliefs:

"A training facility that will truly push you to your ultimate fitness level is separated from the complacency of the general public, and has its own set of rules and values. We believe that nothing of value is achieved by simply going through the motions; real fitness and self-worth is earned."-gym jones

Going through the motions, without presence, intensity or commitment does not produce positive psychological effects. To be transformed by effort, one must dig deep, surpass one's expectations or self-imposed limitations, risk failure, blowup, and get the full dose."-gym jones


"There is no shortcut to strength development. No amount of fancy gimmicks or equipment or adoption of alleged time-saving 'fads'will substitute for a long term program of hard work, that is required to develop the quality of strength needed by an athlete for optimum performance in his specialty."-John Jesse

Training Programs: In or Out of the Box? How do I decide What Will Allow Me to Reach My Goals?

I sit hear thinking about the many different parameters that are involved with developing training plans for endurance athletes. Yet the one grey area that keeps coming to mind is the so called "Ideal Program". This aspect of coaching is one that continues to challenge me as a coach because of how this type of program is perceived at least in the triathlon world. The too often promise or other statement that says the same thing about what the program will provide. If a fitness program suggests that an athlete may achieve his/her highest level of performance by following the program to the letter then that program is ________(you fill in the blank). The key to improving fitness is not in simply doing the training, it is in understanding how one is responding and adapting to the training and modifying the program to meet individual requirements and reactions ie: regular testing and benchmark assessment, including progression that is appropriate for the individual, and continues to create change through out the season. Each athlete is responsible for an initial unsentimental analysis of his/her current fitness. Based on this self-awareness and the athlete's sport-specific goals then the coach develops a program appropriate to the outcome. Just a short post to continue creating some out of the box thinking on your part. Thank you.

Infinit Nutrition Discount

I have set up a relationship with Infinit Nutrition and they will provide a discount for anyone connected with Steve Fluet Coaching. The discount code is SFC. You will have to use this code when going online to place an order. Please let me know if you have any questions.

The Mental Connection to Training and Racing.

Here are a few links to some articles that deal with the mental connection. They were sent to me by JT Buser who works with this aspect of athletes. If you have any questions for him on these please let me know. I am currently coaching JT and we are looking at developing this aspect as a service offering for athletes.

http://www.centripedal.com/resources/sports-psychology

http://www.trifuel.com/training/sports-psychology/your-inner-coach-how-to-handle-negative-thoughts


Let us know your thoughts on these - thanks.

We Can Learn By asking Questions and Posting Comments

I welcome all of you to post any questions that you may require an answer. Also post some thoughts that you would like to share or to develop more insight regarding training and performance. The more we share our knowledge the more those around us will continue learning as well.

Realistic Training for Realistic Success

I am often asked "How many hours each week should I train so I can be really successful in my sport?" Well that is a great question and one that often causes so much confusion. We always read about so many athletes who complete many hours of training each week. Some questions that I usually will ask: - Are you improving or just maintain your current fitness level in your training? - Is training negatively affecting other aspects of your day to day obligations? - Do you fit in training/racing around other commitments or do you place these other commitments after your training.racing? - What are your realistic goals? I like 3 total in which 2 are reasonable in terms of reaching and the 3rd the "pie in the sky" goal that may require a few years to reach. - What are your true strengths and weaknesses?
- How much time can you train each day and still complete your day to day commitments?

Once I have these initial answers I then have the athlete complete some baseline testing so I can access their baseline fitness level. From there I will start to develop a program that builds in progression in very small amounts(that is monitored by consistent benchmark testing), that is very structured so that every training session has multiple sets and reps that need to be completed, includes specificity so that every session has a reason when the athlete heads out to train, and most of all requires the least amount of training time to provide results. I also apply the mental connection: education, purpose and attention to skill development,and the ability to listen and respond to what the body is telling us. Remember that training is about "preparing the muscles for the movement". This is what drives a training program for an athlete and the ability to create change that provides success is the continuum.

The next few posts will focus on relative sport specific strength and my approach to developing an athlete to experience on going success.

IMNZ Results

Gary Ong returned to IMNZ after last year's 11:07. The course is known for challenging athletes all around especially being a very early season race. This year Gary raced to a 10:36 PR for the IM distance. Great job Gary on your effort. He really followed the training plan well and applied the change in focus that I developed for him. Enjoy some rest and relaxation Gary before we start the process of achieving your next goal.

The Journey Starts Now

My goal with this blog will be to provide some insight and exposure to my coaching philosophy, include an education focus to make a connection with the physical aspect, provide evidence to support training program design, and offer as much insight as possible on endurance training/racing. For example the sport of triathlon is growing leaps and

bounds especially the long course and ironman distance. Along with this comes the large number of "training plans or systems" that are out there for us to consider using. Then the many age groupers who are looking for that so called "super plan" that will be the ticket for extreme success. This often has many choosing training programs based on what someone else is using or the most current training article that was found online or in print. The process needs to be demystified so that we know what realistic training is really all about. This is part of the paradigm shirt that is required to make the most out of your training.

Throughout my many years of coaching I have developed a very "out of the box" approach in developing/designing training programs. When we look at the average endurance athlete it is usually someone who works more than 8 hours per day, may have a family(along with the obligations that required), and the desire to improve so they can experience continued success while maintaining balance in their day to day lives.

My background from a coaching and athlete standpoint: I have a BS in Sports Med and Physical Education. I was a scholarship athlete in running/nordic ski racing. Following college I coached for a number of years at the D-1 level in nordic ski racing. This experience was so vital in the development of my coaching application since most elite nordic coaches

have a really deep understanding of exercise physiology and how to implement specific training parameters to create ongoing positive change in their fitness level. I continued nordic ski racing as well as my regular run training/racing. I started flatwater marathon canoe racing (1983 to 1990) at an elite level and then in 1990 step aside from that and started triathlons with my first ironman that year as well. Today I continue racing triathlons(completed 12 ironmans to date), trail and ultra running races, indoor rowing

races, less frequent canoe races, and other endurance type races that allow me to use my fitness level that was developed from over 34 years of training. I adhere to a fairly strict nutritional plan(which I feel really allows me to recover much more quickly and

avoid being sick much more then I am). Also sport specific strength training is a priority year around. I have found that this focus really allows me to stay on top of my training, avoid injury issues, and most of all counter act the loss of relative strength that we start losing at about the age of 37-40. From there it decreases about 1% each year. So by the

time you are 50 the 1% loss will start to feel like 2-3x that 1% loss. The bottom line - I focus on balance, frequency, consistency, strength and structure of my training that allows me to stay at a high level of fitness year around. Then as a race season approaches a period of time that focuses on more specificity training usually has me ready to race.

I will continue to explore many areas related to training and offer my thoughts/views as well as thoughts from other people in the area of coaching. My clients and people that I work with in some capacity will be allowed to ask question, create a post or comment on any post that I develop. In order to do that you will have to contact me so I can accept your request. Otherwise you will only be allowed to read my blog without the ability to comment to the blog.

Steve Fluet

Steve, best of luck. Looking forward to working with your crew!

Michael

Hey Bro,
Good luck with the new endeavor. I will be looking for advice to get faster this year.

Dana

Welcome to the Web

Hi Steve, Good to see you joining the web community. Now you can post clients in seven continents and both poles. Imagine the possibilities!!!

Brian