General Training Principles: Part 2 of 2


General Training Principles Part 2 of 2.

To recap my training regimen has eight parts.

Practicing the sport
Warm-up, cool-down, volume, and intensity
Strength work
Cardiovascular work
Periodization
Stretching
Mental training
Rest

Today I will talk about the first part, practicing my sport—in this case, speed skating. Many of you can do your sport daily, like running or cycling.  I can skate on the ice (when available), rollerblade, do imitation skating on dry land, or use a slide-board.

Recently I learned about a high school cross country progarm that was consistently winning over many decades.  They did not run everyday.  They ran hard about 3 days a week and in-between, they would do recovery work on a bike and swimming.  So even when pratcticing your sport like running everyday is not necessary or even desirable.

By applying the general principles of athletic training to anything that requires commitment, dedication, perseverance, and discipline, you can achieve extraordinary results.

Practicing my sport When I started skating as a youngster, what attracted me was the sport itself and the joy of doing it. We must all remember our roots and our early motivation to get us through the hard work of training.

When I skate and race, I put everything together: strength, endurance, technique, cardio work, mental training, everything. This is my toughest test, as well as my best barometer of progress. Here is where the skate meets the ice.

There is nothing natural about speed skating. It is a purely learned activity that requires a fair amount of strength. Because of the strength required, skaters do not have the luxury of a lot of repetition. In order to skate technically well, a skater cannot be too tired. When I get tired, my technique suffers and thereby my speed. In the United States, we have long track ice at two indoor 400-meter ovals about six months of the year from September through March. If the rink is outdoor the season is even shorter. In Olympic years, we might have ice indoors a month or so longer. It is important to skate, but it is also important to do off-ice imitation skating in the form of inline skating, dry-land training, and slide-board. I am constantly refining my technique to get the maximum speed.

When I skate, I have several types of workouts. One workout is endurance skating: many laps at low intensity concentrating on technique and efficiency. Another workout is at race pace for short distances, typically 400 to 600 meters. We have several types of interval workouts as well, which intersperse hard skating with periodic rests. Then we have sprint workouts where we go all out hard for very short distances, interspersed with long rests. The goal is to refine our technique on the ice, since there is no true substitute, while simulating the different parts of racing. My coach is usually on hand for these sessions to direct and modify training as I go, as well as help to refine technique.

In whatever sport you are engaged in, you must learn to apply some amount of technique. Even something as seemingly simple as cycling can benefit because you can learn more efficient ways of pedaling. In speed skating, technique is extremely important. The faster I want to go, the better I must skate technically. This means striving for great body positioning and the most efficient way to push into the ice. If I have poor technique, I will skate slowly. When I improve my ability to apply my motor to the ice, I go faster and longer with the same effort.

By getting some coaching or going to a clinic for your sport will enhance your experience.

The benefits are worth it, you are worth it!

Your best is yet to come!

Press Release For Upcoming Olympic Trials


For Immediate Release From Bart Conner 1984 Olympic Champion 12/15/2013

At age 57 United Airlines 747 Captain Bruce Conner Qualifies for his 4th US Olympic Trials in Long Track Speed Skating.  Bruce Conner hopes to inspires others.

He has qualified at age 19, 49, 53 and now at 57, the oldest competitor ever.

For the 4th time in his life, Bruce Conner has qualified to skate with the best in the sport. Narrowly missing the Olympic team in 1975 at age 19, he retired from the sport and pursued his other passion, flying.  Now at the top of his field as a United 747 Captain, he flies all over the world.  His other full time job is training to compete at an elite level of competition.

He is skating faster than ever, and able to maintain a very high level of training and competition for 9 seasons in a row.  He will be competing in the 500 meter race on December 28th, and the 1000 meter race on December 29th, in Salt Lake City.

Nancy Swider – Peltz, Sr, has been his coach for the last 3 seasons.  Nancy is a four time Olympian, 8 time competitor of the Olympic trials, and former world record holder.  She also trains other Olympians. She says, “Bruce’s technical skill on the ice are close to perfectly efficient and surpasses all expectations I (or anyone else) would have for a 57 year old.  It is this, and his training discipline, that has brought him to the level of qualifying for the Olympic trials with the young guys in “what the books would say” are distances most difficult as you get older.”

Bruce trains 3 to 4 times per week on an indoor 400 meter track at the Pettit National  Ice Center in Milwaukee, Wisconsin. It is a 150 mile round trip journey from his home in Kildeer, Illinois.

Conner”s family has experienced sports success in the past.  Bruce’s younger brother Bart is a 1984 two time Olympic Gold medalist in gymnastics.  Bart is married to Olympic Champion Nadia Comenici.

“The Trials are my Olympics.  I know that my times will not be fast enough to make the US team.  I consider this accomplishment a victory lap for all Master Athletes.”

Bruce’s accomplishments are a testament to his philosophy which is.

“Let age enhance your dreams rather than define them.”

“Getting better and going faster is more about intention and choice than age.”

For more information on Bruce Conner you can check out his website

http://www.brucewconner.com

For more info contact: Bruce Conner 847-370-5405

Masters World Sprints, Salt Lake City, March 2013

Masters World Sprints, Salt Lake City, March 2013

First major racing of the Olympic season


Productive on all levels.  Sunday evening now, as I write this, on an airplane going home at 35,000 feet, reviewing the work done during the competition and the important validation of training, etc.

I left Chicago Wednesday morning for Salt Lake.  Skating in the afternoon, getting in some speed work.  At the altitude of 4650 feet above sea level the air is different from my usual training ground of 800 feet at Milwaukee.  The ice was fast and the aerodynamic drag is less, this means we go faster with the same effort.  Accounting for the increase in speed, turn entries are earlier, the lean in the corners is steeper and more dramatic.  Mental and physical adjustments are made, sometimes equipment too.  Not too much volume of training here, just enough intensity to continue the taper but make the changes.

Everybody in the US skating world is here.  My skating family.  Great to see old friends, coaches, officials.  This an open competition so I have some fellow masters here but mostly they are Olympic hopefuls.

Thursday is a day just to touch the ice for about 40 minutes and cement yesterdays changes, building confidence.

This is the US Single Distance Championships, Fall World Cup Qualifier, and American Cup I.  US Champions will be crowned in each distance from 500 to 5000 meters.  The top spots will also be on the Fall World Cup circuit competing in Calgary, Salt Lake and Europe.  The fall world cup events will determine how many spots are awarded to each country for the upcoming Olympic games in Sochi, Russia starting February 7th 2014.  This an Olympic year, everything gets ramped up.  In this country, our sport gets a nice bump in attention each Olympic cycle.  Important to take advantage when the attention is here.

Friday is the 500 #1, also is the ladies 3000 and the men 5000.  Saturday is the 500 #2, total time for both determines the champion, and the 1000.  Sunday is the 1500.

I am racing all but the 5000.  Friday is just the 500 #1, for me.  First race of the season.  Little bit slow to start, 11.31 for first 100 meters.  I am a little bit tentative due to a low back issue that is aggravated by starts.  Not great tempo.  First outer turn building speed well, connected to the ice.  Crossover to the inner, my pair was ahead and not a conflict.  A little hesitant coming into the last inner turn, building confidence half way through, exiting strong.  Great lap time of 28.85, fastest lap all year finishing with good technique at 40.16.  Pretty good start considering changing airplanes in May and flying a full schedule to Europe and training.  Rest is what I lack now, sleep will have to be later.  I was not sure what to expect but this is a good start and something to work on.

Saturday is the 500 #2 and 1000.  Inner lane this time to start, better opener at 11.23, but not really connecting on many strokes.  Higher turnover but less good contact.  29.05 lap, 40.28 finish.  Very consistent from friday, so I am pleased.  Outer lane start on the 1000, pretty good opener at 19.13.  Great next lap, smooth, powerful, in control, efficient.  Settled down, this is where I excel.  29.61, then the lactate builds in my legs, heart rate at max, breathing to match.  Last lap at 31.07, Nancy, my coach, shows me my spilt times on the backstretch and shouts reminders and encouragement.  Right on schedule, only dropped 1.46 on the last lap, very proud of that.  Good take aways from today, confident moving forward into Sunday.

Sunday is the race of truth.  The 1500 taxes every facet of my being.  The physical limit exertion of strength for speed and endurance to maintain self-propelled inertia.  Mental toughness, emotional fortitude, and the spiritual conclusion knowing I have nothing left at the finish line.  Based on the weekend so far, a 2:05 was realistic.  Starting on the outer, getting good pushes into the first turn, smooth around the corner with nice pop in my cadence.  Opening in 27.17, nice, better than planned but comfortable.  Next fast lap at 30.53 right on target.  Now the lactate starts to build.  Maintaining good rhythm and technique to keep the speed two laps to go.  32.28 next lap, then a 34.16.  Any drop less than 2 seconds per lap is a sign of good conditioning and validation of training.  This is what I train for, skating with lactate heavy legs.  The ability to rise up to glide after that last 100 meter strain for the finish line and know “That was all I had”, is satisfaction.  A quick look at the score board shows a 2:04.14.  Fifth fastest 1500 ever for me.  Nice start to the seasons first racing for me.

Champions crowned.  Fall World Cup Team announced.  Many new personal bests and seasons bests.  My hat is off to all those who made it possible, and to my valiant competitors that I get to share this hallowed ice.  This Olympic season will be great fun!  Eight weeks to the US Olympic Trials back here in Salt Lake.  Stay tuned for a great ride!

Photo by Jerry Search

Photo by Jerry Search

Ice In August! Yes!!!


Ice In August!  Yes!!!

This is an Olympic year.  A special year.  Speed skating takes a main stage this year with the Olympic games in Sochi, Russia during February.  The Olympic trials also will be a main event for my sport.  There will be 13 hours of TV coverage between short track and long track events.  The long track trials start December 27th in Salt Lake City.  I will be racing the 500m on the 28th and the 1000m on the 29th.  The short track trials follow and are done on January 5th.

Since this an Olympic year we get ice early in Milwaukee.  In non Olympic years we get ice around the middle of September.  The US Olympic Committee helps the Pettit Center with the extra cost of opening early so we can train longer on the ice before the trials and the games.  This year we will have ice on August 15th.

Pumped about getting on the ice this year, training with my group of Olympians.   Getting to apply the off ice work to skating.  The weight workouts, the hard bike training, the slide-board, yoga, swimming, recovery, all working in harmony to apply to the ice skating that feeds my soul.

Loving every part of this process.  Refreshing cold. Smell of the ice.  Speed.  Wind in the ears.  Pressure into the ice while balancing on a 1.1 milimeter blade.  Back together with my skating family, coach, and training partners.  The physical, mental, emotional, and spiritual aspects of speed skating are what feed me.  I get to utilize all my tools for skating.  Building a network for support, goals, nutrition, coaching, training, competing, balance,  mental support, and courage all are in play.  Juggling all the pieces and getting the most out of the effort.  Being rewarded on  the journey my making me better.  Happy in doing this work, joyous in my pursuit of excellence, free in being totally absorbed in the moment.  Total concentration on skating, single-minded effort, peace in the knowledge of what is right for me.  Doing this work that feeds me.

Skating this week!

Masters Us Single Dist Championships January 2012, photo by Steve Penland

Masters Us Single Dist Championships January 2012, photo by Steve Penland

Training Intensity


When approaching the starting line this December for the Olympic trials, I will remember July.

My mantra that I repeat is:  Grateful to be here and skate, I have done the work, adjusting as I go, trusting to get the results I am supposed to have.

July:  I have done the work.

Having spent many years of working up to this, this is the peak of training volume and intensity.

Training everyday, working very hard, making progress.  The support system, preparation, food, equipment, coaching, sleep, recovery, therapy, all set me up to make progress.  Some of you race bikes, race and skate in-line, race triathlon, skate short track, etc.  Whatever it is you do, make it intense.  When approaching the starting line I remember the maximum effort bike ride,  the weight lifting to failure, the static skating position sits for many minutes.

My mental preparations are there for me in the last stages of my race.  When feeling the lactic acid hit my legs, when tunnel vision comes because of oxygen deprivation, I remember the intense work in July.  This is where the race is won.  The part of the journey that changes me into my better self.  Transformation by the work.  Revealing my true character and what I am on this earth to do.

Make it a great July with progress in volume and intensity. Serious, fun, and inspirational to others, be an example.

Can’t wait for ice in Milwaukee in 4 weeks.  Happy dance!!!

Resting with the satisfaction of a job well done, in the bank for the coming season.

Flying my first trip after finishing training on the B-777, onward and upward!

At the starting line

At the starting line

Balance


My thoughts and prayers are with those affected by the Asiana Crash in San Francisco last week. I was in Frankfurt when the news flash appeared. Much will be learned in the coming months as to the circumstances, as well as the primary and causal factors. Accidents have a long error chain and we must investigate thouroughly before making judgements.

My B-777 training is done and I will be flying my first trip out of Washington, D.C. this week. A regular schedule for the first time in 10 years, and looking for balance. Decisions become easy when priorities are straight. GOD, family, work, recreation, in that order.

Faith is strong.

Maripat, our dog Lilly, and I are adjusting well to life with my new schedule.

Training on the B-777 has been great. Time in Denver with all the dedicated gifted professionals that helped me to learn this new airplane and leave with a smile on my face. My training partner did a great job by her positive attitude and strong contribution to our team effort. Line flying and reconnecting with an old friend Jeff Starr helped me learn the nuances of this fine airplane.

I have finished my most recent re-write of “Faster As A Master”. The journey of writing this book over the last 4 years has been hard work but very rewarding. Onward to publishing. I am currently looking for a book designer, editor, agent, publicist, and a speakers bureau. Any connections out there please let me know. The goal is to have a print and ebook in hand this fall.

Off ice skating training at full speed. On the long track oval ice in Milwaukee August 15th.

My coach Nancy Swider-Peltz, Sr (pictured below) and training group (skating family) are currently in Inzell enjoying the ice now. Can’t wait, cold, slippery, go fast, turn left, repeat…….

American Cup Salt lake, March, 2013, Nancy Swider-Peltz, Sr.  giving race splits and encouragement!

American Cup Salt lake, March, 2013, Nancy Swider-Peltz, Sr. giving race splits and encouragement!

Qualified!


Saturday was a banner day!

My goal for the season was to qualify for the next Olympic trials.  I needed to skate a 39.00 or better in the 500 meter race.

It was a typical weekend time trial racing in Milwaukee.  There were about 45 skaters doing races from 500 meters to 10,000.  The ice was pretty fast today, there was a lot of activity between the two olympic size hockey rinks. The 400 meter speed skating oval that surrounds the two rinks as well as many local runners on the running track outside the oval.

I had a very productive week of training. Good recovery indicated on my ithlete this week.  I skated Wednesday.  After talking to my coach Nancy Swider-Peltz, Sr. We had a plan to do more high-speed work.  I figured out right away what had happened on the high-speed second turn of the 500 last week in Salt Lake.  I made a skate adjustment between my left skate boot and blade.  I started to build confidence.  I adjusted it twice more.  Then I felt confident.  I built on that confidence.  I knew that was key.

Thursday more skating and more confidence.  Recovery work including rolling my legs with “the stick” on Friday and ready to race on Saturday.  I was the 19th of 20 pairs.  After a good warmup off and on the ice it was time to go.  I had the first outer lane for the start.  This is not my favorite lane because the second turn would be an inner lane and hard to hold at high-speed.  I think I got this lane in the draw for a reason.  I need to work out my fears here and now. I was ready.

I approach the start with my usual mantra of gratitude, remembering that this is fun stuff going all out  fast.  I got off the line a little late but get down quickly.  I felt a solid connection to the ice, every push connecting.  I was aggressive but patient.  The first 100 meter opener was 10.72.  That may be my best ever, not sure, I need to check my records.  The first outer turn was also solid and good acceleration.  My pair, Nathan Miller, was pretty close to me in the first 100, maybe a couple of feet behind.  He beats me to the crossover as expected.  I am going faster by now and I switch to the inner lane and set up the next turn.  I hit my mark, after one crossover I hesitate a little to feel the pressure.  Then I start to crank it hard with confidence.  I shoot by my competitor who is in the outer lane now.  Feeling pressure on my legs, never really conscious of skating just feeling.  Doing so many turns in my life they turn into feelings instead of conscious action.  100 meters to go, trying to stretch for the finish line without losing any strokes along the way.  Still good power to the ice.  I skate through the electronic eye timer.  I look up at the time on the scoreboard.  39.00!  This is faster than I have ever gone in Milwaukee.  It is a personal best for me at this rink.  My previous best was 39.04, 3 years ago.  I have just gone fast enough to qualify for the US Championships next fall and winter.  This is where they will pick the next Olympic team for Sochi 2014.  To qualify for this race distance in Milwaukee is extra special.  My wife came to see me race today and take some video.  I am so grateful for her essential support.

I raise my arms in victory as I glide around the warm up lane.  I get many accolades from fellow skaters, coaches and officials.  They know what I just did and show their respect.  I put my warm ups back on and skated a couple of easy laps to start to flush the lactic acid from the effort.  My feet were hardly touching the ice.  I was floating on peace and serenity, a job well done.

40 minutes later I am back on the ice for the 1000 meter race.  This time I have the first inner lane, my favorite.  I love this race, I love the speed, the technical demands, the conditioning required.  My pair in this race was Brett Perry, he had just skated a 38.12 in the 500, he was going to be fast.  Good opener, nice pressure through first two turns.  This is what speed skating is all about for me. We go faster in this race than any other.  Hanging onto as much speed as possible without running out of gas too soon.  This was a tough race.  I beat Brett to the first crossover but not by much.  He passes me on the third turn, on the inner lane.  I try to keep him in my sights.  One lap to go, just trying to keep pressure, stay on my feet. Last crossover to the last inner turn.  I see Brett but cannot catch him.  He finishes about 25 meters ahead.  I look up at the scoreboard not knowing what to expect.  1:17.60.  This was another personal best at Milwaukee.  I still have some work to do for this qualifying time (1:16.08).  I am gliding again in the warm up lane.  I have reached my goal for the season.  I can add to that now.  I have the ability, and now the confidence.  I still have more racing to go at faster tracks.  I am not done yet, I will add another race or two.

Goal achieved, barriers broken, 56 years of age and faster than ever!

Photo by Steve Penland

Photo by Steve Penland