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Training Information
> Winter Training Tips and Information
> Fixing a Bad Climbing Habit - Fred Matheny
> Hills, Chocolate Milk and Ice baths
> 2008 NYC Marathon Notes
> Final Marathon Tips
> Starting Lines 27: Big Miles - Joe Henderson
> Make Your Running More Efficient
> Get out of your comfort zone
> CP Map - call boxes & bathrooms
> Tri Stroke Clinic 2008
> 5 Keys to Swimming with Drills and Contstraints
> Triathlon Swimming
> Five Keys to Swimming with Drills
> Triathlon Swimming
> Swimming Balance
> Swim Stroke Clinic presentation
> Swim Stroke Clinic Handout
> Five Keys to Triathlon Swimming
> Running Speed Workshop - Handout
> Running Speed Workshop - Workout
> Pre
> Running Speed - AG Tri Club Workshop
> Speed Drill Workshop
> Post Workout Nutrition - Chocolate Milk
> Periodization...Say What?
> Rest & Recovery
> Training Short Cuts ... Beware!
> Resting Heart Rate
> Getting Ready for Your Marathon
> Running Your First Marathon
> Last Minute Marathon Tips
> Getting Ready for your Marathon
> Pre and Post Marathon Tips
> Four Tips for a Good Season
> NYC Marathon Course Map
> Macro Periodization
> Spring Has Finally Arrived
> Bike Safety - from Joe Friel
> Winter Weather & Training
> Missed Workout Days
> Training for Women over 50
> Marathon to Ultra-Marathon
> Winter Training (Base Phase) - for triathletes
> In Training for Triathlon
> Tip of The Month #7 - The Day Off
> Tip of The Month #1 - Select your "A" race
> Tip of The Month #2 - Build Mileage (Runners)
> Tip of The Month #3 – Build Mileage (Triathletes)
> Tip of The Month - for runners - Base Phase
> Winter Training Workshop - Handout
> Winter Training Workshop - powerpoint
> Tip of The Month #5 – Strength Building (LT)
> Tip of The Month #6 – Lactate Threshold
> Tip of The Month #9 - Warm-up
> Tip of The Month #10 - New?
> Designing a Training Plan That Works ppt
> Designing a Training Plan That Works forms
> Designing a Training Plan That Works forms
> Plyometric Exercises
> Planks
> Achieve Your Resolutions - HR presentation
> Achieve Your Resolutions - HR Training handout
> Achieve Your Resolutions - Try a Tri presentation
> Achieve Your Resolutions - Try a Tri handout
> Central Park Training Etiquette and Safety
> Tire Changing
> Bike Tune-up Time
> Bike Maintenance
> Bicycle Maintenance Checklist
> Tip of The Month #4 – Bike Fit
> Bike Gear Chart
> Tip of The Month #8 - Hills (Cycling)
> Tip of The Month #11 - Pedaling
> Cycle Tip Sheet
> Cycling Tips Lanterne Rouge Standing on Climbs
> Cycling Tips from Lanterne Rouge - Aero Bars
> Brake Levers
> Tips for Winter Riding
> Winter Riding
> Cycle Training - Introduction
> Cycle Training Clinic
> Route Sheet: Central Park to Nyack via Rt. 501 NJ
> Gold Coast Tri Training Program - Presentation
> Gold Coast Triathlon Training Program - Handout
> Gold Coast Tri Strength Phase - Handout
> Gold Coast Tri Strength Phase - Presentation
> Gold Coast Clinic Skills for Triathletes
> Gold Coast Tri Skill Sets - Handout
> Gold Coast Tri Building Speed - Presentation
> Gold Coast Tri Speed Building - Handout
> 2005 Grand Rapids Marathon Training Plan
> Grand Rapids Macro & Micro Periodization
> Grand Rapids Training Plan
> Grand Rapids Pre & Post Marathon Tips
> Gold Coast Tri Getting Ready to Race - handout
> Gold Coast Getting Ready to Race - presentation
> Marathon to Ultra-Marathon
> Swimming to Manhattan

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Training Information / Tips
Articles and tips to help you meet your goals.
Articles
  • Winter Training Tips and Information
    Winter Training Tips and Information
  • Fixing a Bad Climbing Habit - Fred Matheny
    While this tip is most helpful when riding in a group and when pace lining, being able to prevent the sudden deceleration that occurs when you stand is an important skill to learn. BEST OF COACH FRED MATHENY Fixing a Bad Climbing Habit
  • Hills, Chocolate Milk and Ice baths
    One of the first athletes I coached had a few words to say on her blog about "Coaching Tips" – an unsolicited testimonial
  • 2008 NYC Marathon Notes
    2008 NYC Marathon Notes
  • Final Marathon Tips
    Final Marathon Tips
  • Starting Lines 27: Big Miles - Joe Henderson
    Joe Henderson is credited with LSD – Long Slow Distance – training. He wrote a booklet in the early 1960s that is credited with popularizing this method of training. Many followed his plan. To this day Mark Allen credits Dr. Phil Maffatone’s version of LSD with his Kona victories. American Ultra record holder Stu Mittleman also touts LSD’s benefits.
  • Make Your Running More Efficient
    Three simple things to do to makey your running more efficient.
  • Get out of your comfort zone
    Endurance athletes spend a lot of time training. We all try to get comfortable doing our workouts. Whether we are going long, short or somewhere in between, we spend a lot of time finding a pace and effort level that we can be comfortable with. It’s human nature to adapt and be comfortable with the task at hand.
  • CP Map - call boxes & bathrooms
    The Central Park Conservancy's Map with location of call boxes and bathrooms.
  • Tri Stroke Clinic 2008
    Tri Stroke Clinic 2008 presentation
  • 5 Keys to Swimming with Drills and Contstraints
    We are land based animals. Ask a child to run and she takes off with glee. Ask that same child to swim across the pool and more likely than not there will be a struggle. Either in getting the child to swim across the pool or as the child attempts to swim across the pool.
  • Triathlon Swimming
    Of the three sports in Triathlon, swimming is both the easiest and the most technical. Swimming is easy in that it requires the least amount of energy, you will not get your heart rate as high swimming as you do cycling and running. As the most technical it creates a problem for more Triathletes. And, it’s in a hostile environment – open water!
  • Five Keys to Swimming with Drills
    Originally published in MetroSports NY. The drills were posted to the MetroSportsNY website. For more information, contact me.
  • Triathlon Swimming
    Triathlon swimming is different from pool swimming or competitive swimming. Open water – waves, wind and lack of clarity make significant differences between pool swimming and Open Water Swimming.
  • Swimming Balance
    One of the more difficult aspects of swimming for adults is balance. Maintaining the most streamline position in the water and propelling yourself forward presents a series of problems, especially for adults.
  • Swim Stroke Clinic presentation
    Achieve Your Resolutions - Swim Stroke Clinic presentation
  • Swim Stroke Clinic Handout
    Achieve Your Resolutions - Swim Stroke Clinic handout
  • Five Keys to Triathlon Swimming
    Triathlon swimming is different from competitive swimming. Although the goals are the same - complete the distance as fast as possible, in triathlon there is a second goal: be as efficient as you can in order to save energy for the bike and the run.
  • Running Speed Workshop - Handout
    • There is skill involved in running! • Ever wish you could just motor away? • Wonder why that guy that beats you smiles when he sees a hill up ahead? • Notice that the fast ones are quiet on their feet? • Do you feel like you're shuffling instead of running? • Want to be faster? • Want running to be easier?
  • Running Speed Workshop - Workout
    • There is skill involved in running! • Ever wish you could just motor away? • Wonder why that guy that beats you smiles when he sees a hill up ahead? • Notice that the fast ones are quiet on their feet? • Do you feel like you're shuffling instead of running? • Want to be faster? • Want running to be easier?
  • Pre
    Maybe the greatest American distance runner of all time, Steve Prefontaine with some inspirational quotes.
  • Running Speed - AG Tri Club Workshop
    There is skill involved in running! Ever wish you could just motor away? Wonder why that guy that beats you, just smiles when he sees a hill up ahead? Notice that the fast ones are quiet on their feet? Do you feel like you're shuffing instead of running? Want to be faster? Want running to be easier?
  • Speed Drill Workshop
    Developing speed is a key feature of the triathletes’ training program. This workshop will deal with developing speed for the run portion of a triathlon.
  • Post Workout Nutrition - Chocolate Milk
    Research conducted by Mark Tarnopolsky, among others, has shown that the timing of a high carbohydrate diet can greatly enhance muscle glycogen levels. Eating a high carbohydrate meal within 30 minutes of either endurance or resistance exercise appears to improve total daily muscle glycogen re-synthesis. Additionally, this routine also positively effects protein metabolism.
  • Periodization...Say What?
    The first of two articles written by Coach Neil Cook, on Periodization: A new approach to Training appeared in the July/August 2005 issue of Peak Running Performance. The second part will appear in September/October 2005 issue.
  • Rest & Recovery
    I used to have a quote on my bulletin board: “Either you ran today or you didn’t.” The message was simple – no excuses, no explanations – just run. There was another quote I often referred to by Juma Ikangas “The will to win means nothing without the will to prepare.”
  • Training Short Cuts ... Beware!
    I view most things with a bit of healthy suspicion. Not distrust, but analytic suspicion. It’s not that I think people intentionally put out incorrect information. It’s just that there is so much information and much of it is second hand or anecdotal.
  • Resting Heart Rate
    Your Resting Heart Rate is a critical measurement when training.
  • Getting Ready for Your Marathon
    Training Tips for the 2005 Grand Rapids Marathon - October 30, 2005, from the coach of the winner of the 2004 Grand Rapids Marathon.
  • Running Your First Marathon
    Just about anyone can complete a marathon! Finishing 26.2 miles is all about spending the time to prepare your body for endurance activity. If your goal is to finish – not to run a specific time – no great athletic talent is needed. But, you do need the psychological and physical strength to train for the distance and the time it will take to complete the marathon.
  • Last Minute Marathon Tips
    From the Asphalt Green Workshop
  • Getting Ready for your Marathon
    Whether it’s your first marathon or your twenty-first marathon, we all can use some help getting ready for the big day. Here are some tips to help you prepare for a successful race.
  • Pre and Post Marathon Tips
    What to do just before and after your marathon.
  • Four Tips for a Good Season
    Start the year or season with a clear goal. Your goal will help you plan your training and make decisions on individual workouts.
  • NYC Marathon Course Map
    NYC Marathon Course Map
  • Macro Periodization
    The first step in preparing is setting goals and designing a training plan. Your top priority should be to get the most physiological benefits from your training sessions and avoid injury. I base my plans on Arthur Lydiard's approach to training, incorporating Tudor Bompa's ideas, Jack Daniels and Vernique Billet's research.
  • Spring Has Finally Arrived
    Spring as finally arrived – brisk mornings and warm evenings. The sun is rising earlier and setting later and races are getting closer.
  • Bike Safety - from Joe Friel
    I picked this up from the AG Tri Club website. It is from an e-mail sent by a NYC Tri coach.
  • Winter Weather & Training
    When the weather turns cold, windy and snow accumulates, training becomes a challenge. When we get a break from winter’s grip, the temptation is to take advantage of the nice weather.
  • Missed Workout Days
    We all miss workouts. Work and family commitments, illness, injury (or avoiding injury) and weather all may cause us to miss a workout.
  • Training for Women over 50
    I am always impressed when I talk with and read about women over 50 and their running. For the past few years, I have been coaching a team of women that are all over 50. Women over 50 were for the most part, denied the opportunity to participate in sports while they were in school, both high school and college. They tell me that running has made them different, given them strength, made them part of a team, or club, and made them feel like they belong. Pushing their bodies to the limit is a wonderful feeling. Younger runners and most men have experienced that many times in their lives. But, those women that grew up before Title IX, typically were not offered that opportunity.
  • Marathon to Ultra-Marathon
    Marathons are the “ultimate” running goal for many runners. But, there is a small group of runners for whom the marathon is not long enough, not enough of a challenge. They feel the need to go longer, sometimes a lot longer!
  • Winter Training (Base Phase) - for triathletes
    The off season – winter season – is the perfect time to built both the physiological and neuromuscular basis of a successful racing season come spring and summer. Without the distractions of races, time can be devoted to building a solid physiological base for a successful racing season. It is also the perfect time to improve two critical cycling skills needed for successful racing – cadence and pedaling technique.
  • In Training for Triathlon
    This article was written by Steve May for NY Sports Club's Strong magazine. Much of the article is the result of an interview Steve conducted with Coach Neil Cook.
  • Tip of The Month #7 - The Day Off
    You’ve heard it many times and you know that you should follow the common guidance. But, the thought that keeps nagging at you is – if I don’t workout, my competition will get the edge on me.
  • Tip of The Month #1 - Select your "A" race
    Winter isn’t the time to dwell on your past performances. After a brief rest period – 2 to 3 weeks of an alternate activity or active rest – it’s time to lay down the base for the up coming year. The first thing you should do is choose a key race. This is your “A” race. The race you are pointing all your training towards. This will allow you to design a training plan that will prepare you for the distance you’ve chosen and get you into peak shape by race day.
  • Tip of The Month #2 - Build Mileage (Runners)
    Winter is the time to build mileage. Build up the distance of your long run, ride and swim gradually. The effort should be at a comfortable level. Usually, this is 80% or less of maximum effort. You need to include at least one long run every three weeks, one long ride on an alternate weekend. In the pool you should work on distance too. Gradually increase the length of your swim to 1.5 times the distance you’ll be racing (for sprint distances, for Half and full Ironman distances work up to race distance). These long swims should be done on alternate weekends from your long run and long ride.
  • Tip of The Month #3 – Build Mileage (Triathletes)
    Just because triathlon season hasn’t started, doesn’t mean you shouldn’t be training. When I look back on my career as an adult athlete it surprises me that most of the memories are of training. Sure, there are memories of races – both successes and failures. But, the preponderance of memories are of training sessions. Runs along the Palisades on the western shore of the Hudson River, rides to Rockland Lake, swims that seemed to suspend time.
  • Tip of The Month - for runners - Base Phase
    During the winter you should be focusing on two things – building base mileage and building strength. The majority of your efforts and training time should be spent on those two goals.
  • Winter Training Workshop - Handout
    Winter Training Workshop - Handout
  • Winter Training Workshop - powerpoint
    Winter Training Workshop - powerpoint
  • Tip of The Month #5 – Strength Building (LT)
    After you build you mileage and your aerobic fitness, you must build strength in order to develop speed. Without aerobic capacity and strength, developing speed is impossible. So, you’ve been doing your long runs and building your weekly mileage. Now that hints of spring are everywhere, you’re eager to start racing fast.
  • Tip of The Month #6 – Lactate Threshold
    Lactate Threshold and why is it important to warm-up? There have been many reasons given for warming up prior to a race or hard workout. But, what’s the physiological reason to warm-up. Lactic Acid!
  • Tip of The Month #9 - Warm-up
    Warm-up – But it’s pretty warm already! The physiological basis for warm-ups has been described in a previous tip. You may have questions as to how to warm-up. The warm-ups you perform should be based on the workout you’re going to do:
  • Tip of The Month #10 - New?
    Everyone knows that you’re not supposed to race in anything new. Right? No new shoes race day. No new clothes race day. No new energy drinks race day. But, how about changes to your bike? Fixing a noisy wheel or a flat tire? Well, you have to fix the flat before you race, right? Sure, you can’t race on a flat tire. But, the rule still applies. Have you ever changed a flat during a ride and the next morning the tires flat again? It happens to us all.
  • Designing a Training Plan That Works ppt
    Designing a Training Plan That Works ppt
  • Designing a Training Plan That Works forms
    Designing a Training Plan That Works forms
  • Designing a Training Plan That Works forms
    Designing a Training Plan That Works forms
  • Plyometric Exercises
    Plyometrics are an excellent strength building method. Add a single Plyometric session each week. This session should only take 30 minutes.
  • Planks
    Planks are an excellent way to build core strength. Do one to two sets of these four Planks, holding each for up to 60 seconds. When you can hold a position for 60 seconds, remove one arm as support. When you reach 60 seconds remove one leg as support also.
  • Achieve Your Resolutions - HR presentation
    Research has shown that modifying the effort of your training sessions has a positive effect on the results. Knowing how hard you are training is a key to a successful training program. Effort Based training has been around for many years. With the arrival of inexpensive and accurate Heart Rate Monitors (HRM), the average athlete can monitor their effort levels and improve their training.
  • Achieve Your Resolutions - HR Training handout
    Research has shown that modifying the effort of your training sessions has a positive effect on the results. Knowing how hard you are training is a key to a successful training program. Effort Based training has been around for many years. With the arrival of inexpensive and accurate Heart Rate Monitors (HRM), the average athlete can monitor their effort levels and improve their training.
  • Achieve Your Resolutions - Try a Tri presentation
    Try a Triathlon
  • Achieve Your Resolutions - Try a Tri handout
    Achieve Your Resolutions - Try a Tri handout
  • Central Park Training Etiquette and Safety
    For your own safety and the safety of other park users, please follow these rules when running or cycling in Central Park. Central Park is the largest urban park in the nation and the training site for the city’s many athletes. Runners, cyclists and in-line skaters use the park on a regular basis. In addition, the many tourists that our city attracts stroll through Central Park. Dog owners use the park regularly – be careful of those long leashes! As you can see, without some rules there would be chaos in the park.
  • Tire Changing
    An athlete’s biggest nightmare is having a flat during a race. Equally as upsetting is getting dropped by the group you’re riding with because you’re having difficulty changing that flat. Here’s how to change a flat tire, prevent them from occurring and the tools you’ll need to carry with you to change the flat. Hands on work, so bring you own bike wheel.
  • Bike Tune-up Time
    Spring is finally here! The days are getting longer, the sun is warmer and the snow is almost completely gone. That all means one thing – time to tune-up your bike. Before you start using the bike frequently, get it tuned. A complete overhaul will keep it rolling along and keep a smile on your face.
  • Bike Maintenance
    The regular care of your bike will assure you years of enjoyable use. It will also prevent you from having a problem during that long ride or during your next race.
  • Bicycle Maintenance Checklist
    Here's a check list that will provide guidance in maintaining your bike. The check list details items to be done by time and mileage, after a crash, pre and post ride check lists.
  • Tip of The Month #4 – Bike Fit
    There are only three things that matter in fitting a bike: 1. Comfort 2. Power 3. Aerodynamic Drag
  • Bike Gear Chart
    When you buy a new bike or change either the Chain Rings or Cogs on your bike you are potentially changing your riding power.
  • Tip of The Month #8 - Hills (Cycling)
    When it comes to hill training we have two things to combat. First is our willingness to suffer. Second is our ability to make the work fun. When you add variety to your hill workouts, you will begin to enjoy them, become better at climbing hills and begin to suffer less.
  • Tip of The Month #11 - Pedaling
    One of the most critical skills you can learn in order to cycle well is pedaling technique. The problem with pedaling technique is that what feels natural is inefficient. Spending time practicing proper pedaling technique and the drills I describe will reward you with faster cycling and less effort cycling.
  • Cycle Tip Sheet
    Before any big ride, get your bike and gear ready the day before.
  • Cycling Tips Lanterne Rouge Standing on Climbs
    A friend from California wrote under the name "Lanterne Rouge." She has move forward and no longer uses the title. I've been forced to take up the light.
  • Cycling Tips from Lanterne Rouge - Aero Bars
    A friend from California wrote under the name "Lanterne Rouge." She has move forward and no longer uses the title. I've been forced to take up the light.
  • Brake Levers
    Don’t rely on your bike mechanic to set the “play” in your brake levers. Some cyclists like extra play (I’m one of them) in their brake levers. Other cyclists like their brake levers setup with very little play.
  • Tips for Winter Riding
    After your Recovery Phase you should start your Base Building Phase. Base Building involves building cardiovascular endurance and increasing your volume – weekly miles and the length of your long workout. But, winter cycling presents a number of challenges – cold, wind and wet icy roads. If you follow these tips, you will get your mileage in as well as enjoy your rides.
  • Winter Riding
    What’s the secret to cycling in the fall, winter and early spring? Be prepared! Make sure your bike is in good condition. Make sure you are properly dressed and make sure your bike fit and riding position has been professionally checked.
  • Cycle Training - Introduction
    An introduction to training for cycling
  • Cycle Training Clinic
    Here's an outline of the Cycle Training Clinic.
  • Route Sheet: Central Park to Nyack via Rt. 501 NJ
    A reasonably flat ride from Central Park to Nyack via NJ Rt. 501. The return trip has three significant hills (each one block long) towards the end of the NJ segment of the ride.
  • Gold Coast Tri Training Program - Presentation
    How to plan your training for triathlon.
  • Gold Coast Triathlon Training Program - Handout
    How to plan your training for triathlon.
  • Gold Coast Tri Strength Phase - Handout
    Building Strength for Triathlon.
  • Gold Coast Tri Strength Phase - Presentation
    Building Strength for Triathlon
  • Gold Coast Clinic Skills for Triathletes
    Skills Sets - swimming, cycling and running for triathletes.
  • Gold Coast Tri Skill Sets - Handout
    Gold Coast Tri monthly clinic on Skill Sets - handout.
  • Gold Coast Tri Building Speed - Presentation
    Before you start to build speed, you need a few things. First, you need to have built your aerobic base. This is what the Base Building Phase is meant to accomplish. Next, you need to build strength. The Strength Building Phase is obviously for that. Base Building improves your cardiovascular fitness. Strength Building increases muscle strength, capillary beds in the muscles, increase mitochondria and improves your response to lactate. The Base Building phase should last at least 12 weeks and include increased weekly mileage and increased long workouts. The Strength Building Phase should last about 8 weeks and maintain both weekly mileage and long workouts, but it adds workouts designed to increase strength on the bike and running. The Speed Building Phase should last about 8 weeks. Total weekly mileage and the distance or frequency of the long workouts are reduced. You add swimming, cycling and running workouts designed to improve speed – neuromuscular coordination.
  • Gold Coast Tri Speed Building - Handout
    Before you start to build speed, you need a few things. First, you need to have built your aerobic base. This is what the Base Building Phase is meant to accomplish. Next, you need to build strength. The Strength Building Phase is obviously for that. Base Building improves your cardiovascular fitness. Strength Building increases muscle strength, capillary beds in the muscles, increase mitochondria and improves your response to lactate. The Base Building phase should last at least 12 weeks and include increased weekly mileage and increased long workouts. The Strength Building Phase should last about 8 weeks and maintain both weekly mileage and long workouts, but it adds workouts designed to increase strength on the bike and running. The Speed Building Phase should last about 8 weeks. Total weekly mileage and the distance or frequency of the long workouts are reduced. You add swimming, cycling and running workouts designed to improve speed – neuromuscular coordination.
  • 2005 Grand Rapids Marathon Training Plan
    The Official Training Plan for the 2005 Grand Rapids Marathon - October 30, 2005, from the coach of the winner of the 2004 Grand Rapids Marathon.
  • Grand Rapids Macro & Micro Periodization
    Macro & Micro Periodization for the 2005 Grand Rapids Marathon - October 30, 2005, from the coach of the winner of the 2004 Grand Rapids Marathon.
  • Grand Rapids Training Plan
    Training Plan information for the 2005 Grand Rapids Marathon - October 30, 2005, from the coach of the winner of the 2004 Grand Rapids Marathon.
  • Grand Rapids Pre & Post Marathon Tips
    Pre & Post Marathon Tips for the 2005 Grand Rapids Marathon - October 30, 2005, from the coach of the winner of the 2004 Grand Rapids Marathon.
  • Gold Coast Tri Getting Ready to Race - handout
    Gold Coast Tri Getting Ready to Race - handout
  • Gold Coast Getting Ready to Race - presentation
    Gold Coast Tri Getting Ready to Race - presentation
  • Marathon to Ultra-Marathon
    Marathons are the “ultimate” running goal for many runners. But, there is a small group of runners for whom the marathon is not long enough, not enough of a challenge. They feel the need to go longer, sometimes a lot longer!
  • Swimming to Manhattan
    Vogue magazine, April 2005 article by Jennifer Senior


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    Neil L. Cook, 212-472-9281 or 917-575-1901 or Coach@SLB-Coaching.com or Neil.L.Cook@mindspring.com
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