GSUB Endurance Coaching

Guided, Scientific & Ultimately Balanced [GSUB] Training

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Shin Splints: Prevention and Recovery

Athletes who have had to go through the pain of shin splints know just how uncomfortable this kind of injury can be. Generally defined, shin splints are a condition that are caused by an inflammation of either the anterior or posterior muscles and tendons within the lower leg, as well as any adjacent soft tissue located along the shin bone. Tenderness in this area can range anywhere from two to six inches, and the pain can get so bad that it may make you want to stop running completely. In cases such as this, seeing a doctor is important because it will help to rule out issues such as a stress fracture to your tibia. (You can get a lot more information about shin splints on the Runner’s World site.)

Generally, shin splints occur more in both runners and aggressive walkers, with the most common belief being that the main cause of them has to do with people training on hard surfaces, such as concrete; however, the main onset of shin splints of often caused by frequent workouts that involve running, as well as an increased amount of intensity and/or a change in your routine that can be dramatic in nature. You can be put at a greater risk of this issue thanks to factors that include the following:

*Increasing mileage and/or running speed too quickly

*Switching from a softer surface to a harder one

Preventing Shin Splints

*Running Surface: You should never overdo it whenever you decide to switch from a softer running surface to a harder one. Always give your legs ample time to adjust to the change. For instance, if you’re used to running approximately five miles on a softer surface, try running a fewer amount of miles on a harder surface until your muscles are able to adjust to everything. Both your soft tissue and muscles will naturally get sore, so it’s important for you to monitor your recovery time as carefully as possible.

*Shoes: Wearing the right type of footwear is also extremely important as well. For instance, never wear any running shoes that are too worn out. Instead, select a pair that meets every single one of your needs. There are all sorts of running stores that will help you with this very thing by thoroughly examining the shoes that you’re wearing currently, as well as taking the time to evaluate your overall stride. You will be able to find all sorts of styles that contain different types of cushioning, stability, and features that focus on motion control.

*Biomechanical Issues: A good biomechanical analysis, which is generally performed using motion capture video, can help to determine all sorts of issues involving poor running mechanics. For example, in terms of anterior shin splints, both the anterior muscle and tendon can be overextended while you’re running, which can cause extra amounts of stress. As you work to decrease your overall stride length, you will also be decreasing the functional length of the anterior muscle, which also works to reduce the pull of the tibia muscle. Generally, shin splints can be found in runners who either pronate their feet or have weak ankle muscles or tight Achilles tendons or calf muscles. To prevent this type of issue from occurring, simply engage in some basic stretching and strengthening exercises.

*Orthotics: If your feet are faulty in any way, chances are that your doctor may recommend some form of orthotics for you to wear. These shoe inserts are completely customized in order to ensure that they fit you as comfortably as possible, as well as helping to realign your foot into its normal position. These also help to relieve a great deal of stress, as well as prevent all sorts of issues.

Treating Shin Splints

It’s important to note that there really is no quick cure for shin splints. In fact, the actual healing process can take several weeks or months. The best way to allow the healing process to go by as smoothly as possible is to cease any and all running activity. While you recover, consider taking on lower-impact workouts, as well as icing the inflamed area and taking anti-inflammatory medication, both of which will help to reduce swelling.

Once you find out what actually caused your shin splints to begin with, make any necessary adjustments in order to ensure that the issue doesn’t return. From there, you will be able to begin running again on a gradual basis and build yourself back up to a pre-injury training level.

How to Build Running Base Miles During the Winter

Doug Denton has never been too concerned when starting a new training cycle. He believed that doing the same routine every few days, would always benefit him. This meant he always ran or jogged the same distances at roughly the same slow pace. Then the 38 year old started to exercise with a new trainer, and the changes came as a revelation to him. His endurance coach Jason Short got him to take part in a six to nine week base plan. The purpose of the base plan is to get people fit and strong enough for when the actual training plan begins.

Doug was glad of the extra stamina he had built up once the training plan was put into action. He and Short during the plan went on runs of different lengths and tempos, and extra fitness allowed him to finish the higher tempo sessions. Doing the base weeks means that people just like Doug will actually gain more from the full training program with less risk of being injured during it. The base cycles that include the faster paced runs as well as a weekly longer run put people in a better position to start and complete their next training program.

Short himself stated that too many people tend to overlook the importance of all the work put in during the base training weeks. Completing the base trading is just as vital as finishing the training in the peak weeks of training. It can be during the peak periods of training when the advantages of doing the base weeks becomes noticeable. [check out some of Coach Jason’s training plans]

Begin strongly enough

Putting in the base weeks pays dividends later on providing that the work outs and the runs are hard but not grueling. Putting in a combination of longer runs and shorter yet higher tempo runs is the key to making people fitter and stronger so that they performed better during training programs, or competitive races. The key is increasing the pace or the intensity sooner than during previous base weeks yet not raising it as high as it is during full training season or in races.

Mixing up the slower runs with longer sessions, hill runs, or faster runs makes you fitter and faster by the time that the full training has begun. Doug felt sharper, stronger, and faster yet did not notice how much faster he was compared to previous years until he started racing again. He found that he could finish an half marathon two minutes faster for instance. Basically he found that been a little faster at the start of his base weeks made him a lot faster when it came down to running in competitive events.

Lay the groundwork for the coming season

Give yourself the chance of having a more successful competitive running season by using the following base weeks program to have the speed and endurance needed to improve over all performance. Below is the three week / 14 days base plan that can be followed two or three times to make six to nine weeks in total. Whenever doing hill, high tempo or fartlek days remember to warm up and then cool down by doing a ten minute easy run either side of the base training.

  • Day 1 begin with a long run of between 45 to 90 minutes leading to moderate levels of discomfort
  • Day 2 take a rest, do cross training, or go for an easy run
  • Day 3 run for between 20 and 60 minutes at moderate effort
  • Day 4 do long fartleks with 3 or 4 surges of 3 minutes at 10 k or 10 mile effort interspersing 3 minutes ofeasy running between the fast segments
  • Day 5 rest up, cross train, or a short easy run
  • Day 6 hill running 45 to 60 seconds of hard effort repeated 4 times, may be repeated between 8 to 10 times after strolling or jogging down the hill in between the repeats
  • Day 7 give yourself a well earned rest
  • Day 8 take a long run of 45 to 90 minutes ran at an easy pace
  • Day 9 cross train, an easy run, or have a rest
  • Day 10 run for 20 to 60 minutes at a moderate level of effort
  • Day 11 do short fartleks with hard levels of effort, with each burst lasting between 30 seconds to a couple of minutes with the rest been equal to the length of each burst
  • Day 12 another rest day
  • Day 13 rest, cross train or a short run
  • Day 14 a longer run or race the first part at half marathon or marathon effort, the second part at a brisk yet controlled tempo

Race Walking is an Olympic Sport, Can Learning About it Help in Your Training?

A few weeks ago I was doing some studying on different Olympic sports to see if I could come up with different training methods for my endurance athletes.

I came across the sport of Race Walking.

Yes, it is a sport and yes, it is very taxing on your body. I wanted to write up an entire article discussing it but found this video instead.


How to Build Cycling Base Miles During the Winter

When you are riding a bike a long distance which is usually two hours or more at a steady pace this is known as the base ride. The body will use more oxygen and burn more fat according to Joe Friel.

Friel is a coach and author of the Cyclist Training Bible. When riding the body will develop additional capillaries which will help get the oxygen to the muscles thought the blood. The mitochondria which is part of the cell responsible for energy production will help burn up stored fuel and turn it into energy. This will allow you to ride both faster and longer.

Biking can be social and fun. When riding you can spend time with your friends while getting into shape. If a rider peddles only at a high intensity they will often burn out quickly.

Building a strong base will require a time for test. The body needs a break to rebuild and recharge. Intense of intense riding take it easy for a couple of weeks while the body recovers. In addition to riding add some general strength training exercises and other workouts. This will also help a person prepare for long rides.


Long rides at a slow pace at a level 2 intensity can help burn week. Keep the intensity constant and do not go too fast or too slow. If the weather is bad ride the exercise bike indoors. A long ride is anything from 90 minutes and above. Four percent of the workout should be performed at a level 2 intensity.

Stroke Savvy

When pedaling develop a consistent pace and use consistent force. Mountain biking will allow you to develop a smooth stroke when pedaling. Two or three times a week you can also do cadence for 95 revolutions for every minute.

Add Some Force

Riding a bike for an extended period of time will require both strength as well as power. Take a day or two a week to ride on smaller hills. Sitting in the middle of the bike will work out the hips and the knees. It will also improve power. If a person is over the age of 40, female, or a smaller ride they often need to build up muscle mass in their lower body. Moves such as pedaling, squats, and leg presses can help increase power.

Take Some Time

There is no set number of how long this base building period is going to take. For some it averages between six and twelve weeks. A person can use a heart rate monitor to measure their base. They will need to get their output rate as well as their heart rate.

To find this rate divided the power number by the average heart rate. You should then look for an upward trend as you ride. When the number becomes stable be ready to move onto a higher phase. If you ride but not in extreme conditions you should be able to tell when you are making progress. It should feel easier to ride and require less energy. If you feel that you are no longer making progress then you have found your base.

No Rush

Many people think that this training is going to be quick. They feel that if they do not put in enough effort or intensity than the efforts are worthless. High intensity training will not help to build endurance. It can help a person each their V02 max.

When you take training slow and put some effort into it you should be able to build up your endurance. This will keep you from peaking too early.

How to Make it on Your First 100 Mile Ride

It’s safe to say that not all bike rides were created as equally as others. While some rides were supported with SAG vehicles and rest stops that enabled riders to both stop and refuel while on the way to their destinations, century rides were built with a more comfortable attitude towards all of their events. The specific items that you bring with you depend on the actual ride itself, meaning you should take the time to research what kind of support your ride gives you.

When it comes to a 100-mile ride, however, there are some important items that you definitely should not go without!

What to Pack in Your Saddle Bag

The first thing to keep in mind is that if you’re without a good saddle bag, a century ride is definitely a good reason to invest in one. These are the basic items that you should include in this type of bag:

  • Patch kit
  • One or more spare tubes
  • Tire lever
  • Cartridge of CO2
  • Multi-tool

What to Pack in Your Back Pockets

When you see three rear pockets in cycling jerseys, it’s important to know that these exist for a specific reason. They’re there for you to use every bit of as wisely as you can. Typically, these are the areas in which you will want to put items that you will want to access the most. This will generally consist of a Ziplock bag that contains the following:

  • Your driver’s license
  • Insurance information
  • Mobile phone
  • Money
  • Tube of sunscreen
  • Road ID containing all of your personal information (optional)
  • Nutrition of your choice
  • Energy bars
  • Gels (typically two caffeinated gels and one non-caffeinated gel; the caffeinated one should be used within the last 20 miles or so when you’re likely to need a boost)
  • Banana
  • Extra water bottle

What to Pack on Your Bike

As expected, there are some items that will simply be too large to fit either in your saddle bag or inside your jersey pockets. In cases such as this, be sure to have both water bottle cages installed on your frame installed. Additionally, invest in the following:

  • Two water bottles; one should contain a nutritional supplement, while the other should contain plain water.
  • Compact frame pump

100-mile-bike-rideHere are some additional tips that will help you along the way in completing your 100-mile bike ride:

Always Stay Loose

Staying as loose and relaxed as possible is perhaps the most important thing that you can do during any century ride. In fact, many veterans recommend that instead of keeping your body locked in, you keep it loose, relax your shoulders, and keep your elbows slightly bent. Doing this will prevent your back and neck from tightening up while you’re riding.

Always Know Where You Are

A lot of established riders always know what to do in order to prevent themselves from getting lost; however, it’s always important to have some sort of a backup plan established just to be on the safe side. For instance, consider packing a map or coming up with a cue sheet. Even better, bring along a GPS, which will greatly help you figure out just how far along you actually are.

Try Losing Weight

If by chance you happen to be overweight, chances are you may be thinking of some ways that you can lose those extra pounds. On the other hand, if you’re already in good enough shape, then you can use your bike to help you along in your weight loss journey! The most important thing to remember is to not overdo anything.

Enjoy Your Ride

Always remember that when it comes to riding, the most important thing is to have as much fun as you can with it, no matter what your reason for riding may be!

How to Swim Faster

What is the secret to swimming faster?

I know we’ve all been in the water and all we want to do is reach the other side of the pool or lake in a shorter amount of time. I’m here to tell you that it’s possible.

Instead of turning the camera on me and trying to show you how to do it, I’ve decided to post a great video that covers a lot of the basics for you.

Check it out!

How Long Will it Take to Train for a Marathon?

Preparing to train for a marathon is an exciting endeavor to partake in. But it is something that should not be taken lightly. The key to completing a marathon is proper preparation. Once you commit yourself to competing in a marathon it’s time to prepare your mind and body for this journey. Going into a marathon without the proper training and preparation can lead to sustaining an injury. You have to develop a plan to prepare yourself to run in a marathon. There are lifestyle changes that may need to be made as well. You may have to change your diet. Adjust your schedule to fit in time to train. Cut down on social activities to free up that extra time. Even if you have participated in a marathon before, you will still have to spend a few weeks training.

When you do a Google search for training for marathons, you will be bombarded with information from many sources. All of the information you find will not be a one size fits all approach. You have to tailor your training program to fit your goals. You have to figure out if the training information is for beginners or experience marathon runners. If you are a beginner, you can’t prepare the way an experienced marathon runner will prepare. Check out a free plan for beginners here.

How long you have to train depends on how physically fit you are as well as your experience running. If this is the first time you have attempted to run, then you have to set your expectations accordingly. As a beginner, you will have to build up your cardiovascular system to be able to run for long periods of time. You will also have to take into account your muscle’s ability to recover after running. When first starting out, running will be hard on the joints so your body must have time to get acclimated to the new range of motions. This must be taken into considerations when implementing your training schedule.

Knowing what your goals are is important when preparing your training schedule. Is your goal just to compete? Do you want to walk/run? Do you want to complete the marathon or just enter? Do you want to break records? Is there a certain time you want take to complete the marathon? You should ponder these things when preparing to run in a marathon. Adjust your training plan accordingly.

sample-marathon-planBefore beginning any training regimen you should always check with your physician to ensure that you have the green light to put your body through any rigorous training. Once you get the OK, you can expect to spend anywhere between three to six months training your body to complete the marathon. This time table can vary depending on how much time you have to commit on a daily basis as well as your fitness level.

When training starts, keep a log of everything you do. Track how far you run and how long it takes to run that distance. Also keep track of how your body feels after you train. This will allow you to see how well your body is becoming acclimated to the new stress. Start slow and work your way up. Gradually increase the miles you run every week. Pacing yourself reduces the risk of injury.

It’s best to start out running, at the least, three days a week. As you build your endurance, you will want to add another day to that regimen. One of these days should include a long run. The others should be shorter runs to help increase speed and build up your strength. Along with running, training regimens should also include strength training such as yoga or Pilates. Running should not be the only focus.

Take one full day off each week. This will be your day of rest. Give your body time to recuperate. Over exerting yourself will lead to injury. If one day is not enough it is perfectly OK to add another day to that. Listen to your body. It will tell you that it is time to rest.

Training for a marathon will last a few as 3 months for individuals who are experienced and up to six months or more for beginners. Deciding to compete in a marathon will be challenging but it is also exciting. You will push yourself to limits that you never thought you could go. You will feel a sense of accomplishment once you see the progress you are making during your training.

What is Guided, Scientific & Ultimately Balanced [GSUB] Training

We are a team of coaches who coach athletes independently.

Several of us use traditional methods of coaching to get the best results for our endurance athletes. Some of us use modern, experimental methods to achieve the desired results. Overall our goals are the same – to make you a better athlete.

Together we provide you with guided, scientific and ultimately balanced training plans. We have teamed up as individual coaches to tackle each client together.

Our approach is guided. It’s guided because we give you the entire plan, from nutrition to workout, weekly. We only GUIDE clients we want to work with. And your plan is guided because we lead you down the path to ultimate performance.

We’re scientific because each of our coaches are trained – whether traditional or modern approaches – all are targeted and based on research. Scientific research. This helps you in the end because we have a foundation for your training plans.

We’re ultimately balance because our approach understands that unless you are a professional athlete (and therefore not needing a GSUB coach) you have to work your life around your training. Or is it the other way around. Either way, we strive for balance in our lives and in yours.

There you have it, GSUB coaching is all about getting the best results for you and for us. We get better when you get better.

We perform our best when you perform your best.

That’s what GSUB Coaching is all about. Oh, and we’re based in Germany and all speak English.