Olaf Sabatschus Winter Camp, Canary Islands, Days 1-4

A weak self-image is a common amongst athletes. Many athletes will compensate by aspiring to unrealistic goals in their sport. Goals that are not only high, but have a short term approach to achievement. Ignoring the step-wise component of goal achievement, and an irrational approach of impatience carries a high rate of failure. Thus, the continued under performance on race day can be a reflection of targets that are too challenging.

Goals should not only be challenging and achievable, but should be composed of more modest goals in steps, as a path to achieve the greater goal.

When the proper methods are not employed, or ignored by the athlete…it can lead to chronic under-achievement and low self-image. This is in part,  is what creates the athlete who constantly competes in workouts, pushing beyond reasonable effort. This panicky approach to training, and a continuous effort to “prove” worthiness, will lead to failure on race day.

Workouts are not designed to prove what we’re made of, although they can be used to find out who we are. Know who you are as an athlete, and remain focused on the long term goal. This is how improvements are made. This is how a realistic goal can be achieved.

An athlete of mine Jim Zuba, came in from Idaho to train for several days at the beginning of the year. Jim is a recently retired Army special forces (Ranger), and knows a bit about following…and leading.
We had a discussion during an easy run and I discussed with Jim one of the most difficult components for coached athletes…following a program.
Jim put it simple, “Dave, it’s about discipline, and trust”
Jim stated the two words that may be the most important components to an athlete’s success, and of course to an athlete’s failure.
I have had these discussions with Ann, and with Olaf Sabatschus at camp this year as well.

So, this was my philosophy last year, and will continue as long as I am coaching athletes. Of course there are minor deviations from a plan, and  most of these are related to changes in work, family, and other factors beyond our control that we must adapt to.  This is why communication with your coach is important.
However,  I think it’s quite simple, as Ann put it. The moment you’ve changed your workout schedule behind your coaches back, because you feel you know how to better train….then you’ve already decided on another coach. So, save some time for yourself, and your coach. Do it the way you believe is better, or find someone else in line with your beliefs. This is a strong statement, and I am confident in making it knowing I’ve helped 14 athletes  get to Kona in 3 years with an average ironman personal best of greater than 30 minutes. Olaf has not only helped Ann and I get to Kona 4 times but has led us to multiple personal bests, one at each distance.  As Olaf said to me earlier this week, “you and I are thinking in line”.
His coaching to me, and my coaching to others from what he has taught me, are of the same belief. So, to me…there is  only one way.

Playitas Resort, Canary Islands

Olaf Sabatschus Winter Camp, 2011
Like last year, the camp is on Fuerteventura. The resort has a 50 meter pool on site, plenty of running trails, and some of the best road surfaces I’ve every trained on. The hills are continuous, and long stretches of for time trialing as needed. Both breakfast and dinner buffet’s are optimal for recovery. The coffee in the morning….and  a rewarding beer in the evening…all combine for the perfect place to train. I am happy to spend time with coach Olaf again, but have also missed my camp training partner, Uwe Ropstorf, M48 and M45 division champion at the ironman Quelle challenge, Roth Germany 2010…in 9:09. Rasmus Henning is here, as we realized on the first day when he called out to Olaf and motioned for him to come over and say hello. I saw Rasmus again the following morning while running, as he ran past me at about 6 min per mile pace.
We are here for 12 days of training, myself, Ann and David Christian. The first of 5 weeks of camp is modest with 14 athletes and 5 working coaches. Saturday Feb 26th, beginning the second week of camp, we will have about 50 athletes, and continue with 50 for the remainder of camp…a new group coming in and a group leaving each week.
The goals for both Ann and I going into this camp are to develop fitness. Last year we entered the camp very fit, and we are of course less fit this year. However, as I discussed with Olaf, we needed the extended rest following our back to back ironman races within 6 weeks last fall (Hawaii, Arizona).

So, the first 4 days were getting our feet wet again. Modest run Sunday on day 1, followed by moderately intense big gear ride Monday (50 miles and 4000 ft ascent), which was accompanied with a pre ride 4 mile run, then post ride 4 mile run and 2K swim.

Riding with Uwe (M45 winner ironman Roth Germany 2010, 9:09)

Tuesday, 14 mile long run for me, 12 for David, and 16 for Ann. We ran mostly on dirt trail and for all 3 of us…sore joints and tendon insertions around the ankles. We’ve gotten  a bit soft this winter. The run was preceded by a 1 hour ride with a 20 minute TT, big gear…in 30 mph direct headwind. Turning around and coasting at 28 mph after the TT was quite enjoyable. Swim again in the evening, major focus was on drills with the camp swim coach Olaf has brought over from Germany.

Ann Ciaverella, David Christian running long run on Tuesday

Wed was bit of recovery, and due to our sore ankles, we took the day off the run. So, we were up at 7:30 for the third swim, then bike 37 miles with Olaf,  just the 4 of us.  David Ann and I enjoyed this ride although the 3k climbing in the big gear zapped the legs a bit. Recovery would be quick however, due to the limited distance.

David Christian climbing on Wed, Day 4 of camp

 

This is Olaf’s 3rd time on the bike since last year’s camp due to ongoing knee injury. Regardless, the 3000 ft ascent over the first 25 miles was quite difficult. Controlled Z3/4 power at 40 rpm on grades up to 17% saved me on this one. Watching Olaf on a 7% grade doing 30 rpm single leg with me drafting behind him reminded me what a world class athlete is made of.

Olaf and David Christian descending off the first of 3 climbs

 

Olaf Sabatschus on a 7% incline, single leg interval at 35 rpm