Santa Barbara Triathlon Training Weekend: The Barbarian Challenge

The encyclopedia defines the word "Barbarian" as: A "noble savage" often represented as a "lone warrior".

Several characteristics commonly shared by Barbarians:

• Extreme physical prowess
• A robust tolerance for pain
• Unmatched fighting skill & competitive fitness
• An appetite for, and the ability to attract the opposite sex
• Paleo eating
• A thirst for large amounts of alcohol
• A blending of British, Germanic, Austrian and nomadic Turco-Mongol cultures
• A strong sorcery element that is almost never used by the Barbarian character, just don’t piss him off
• Violently passionate, modern Hollywood Barbarian may possess 'Tiger Blood'

The Kain Performance Santa Barbara Training Weekend has its own version of "Barbarian" and draws many parallels to the fantasy version. Coach Kain set up the challenge: Eight workouts in three days. Finish all workouts plus a few push-ups & crunches…and be crowned a "Santa Barbarian"!

The folks who completed all the workouts were characterized by extreme physical prowess, a very robust tolerance for pain, at times violently passionate when confronted with extreme cold water, lots of meat eating while socializing with attractive men and women at an incredible Barbarian-style feast, with large quantities of alcohol.

They weren’t confronted, so did not need to show off their fighting skills, but definitely threw the hammer down when given a chance. These Barbarians were tough, were not fazed by the hours of brutality they endured while swimming in frigid water, cycling for hours and running on tired legs! These Barbarians went about their business with smiles and laughter and even had that extra energy to take shots!

Here’s how it went down: Kain Performance hit Santa Barbara on a B-E-A-U-T-I-F-U-L weekend! The weather was the cherry on top of an epic weekend. After Coach Kain’s issued the "Santa Barbarian" challenge, the first workout had great attendance, with about 30 "eager & ready" would-be Barbarians! We started with a smooth 40 minute endurance pace run along the coast path. We initiated our first set of 50 push-ups and 50 crunches; then dove into the Santa Barbara Masters Swim Workout at the Los Banos Pool – how often do you get to swim in a 50 meter pool right on the Harbor?! We swam for just over an hour and got in some good "quality" speed sets! 1500-3200 meters were covered.

Some continued on to the "Endless Summer Cafe" and had a crazy Kain style dinner, with a few shots for some would-be Barbarians! A small group [that shall go unnamed] crawled from bar to bar on State Street for some late night shenanigans; one required a late-night designated driver! Thank you Ryan & Reza for your patience and assistance.

On Saturday, we woke up to a beautiful day with sunny skies, which made getting in the 56 degree water a bit more bearable. Whoa! the "Barbarians" had grown overnight to about 40 strong. I guess a few people had to work on Friday! ALMOST everyone took the plunge into the Pacific Ocean and swam a "loop" of 500 meters. A few of the toughest "Barbarians" did the loop 2-3 times. A great way to start the day, but it was COLD! Many THANKS to Jana "Banana" Crane, Lori "this is my 5th KP SB Weekend" Bradford and Jody "Slackeress" Gold for their help on the Stand Up Paddle Boards. Thanks to Coach Paul "I only ride" Gallo for being the Team Photographer and to Ryan "Good to be back" Reed for being the human "buoy" on the beach!

We thawed out and indulged in stacks of blueberry wheat germ pancakes, then it was on the bikes for our annual 70 mile ride to Ventura, around Lake Casitas. Imagine the high-energy scene when 20+ cyclists hit the freeway all at once! Can you say Kain Train?! Everyone made it through the freeway section in one piece, with NO FLATS! We stopped in Ventura for a quick drink break, and then headed out toward the Lake. This ride is tough, as most of the climbing is during the final 30 miles, not the first 30. The group stayed together until the climbs, and then spread into two groups.

Coach Russell "Who's my Baby Daddy" Shaw led a solid front group which included: Lihan "I'll take some dinner with my Scotch" Wang, Bill "I'm gonna kick Lihan's butt" Wang, Bastian "The German Hammer" Bartels, Tim "Hammer Head" Reynolds, Ryan "Bring it On" Wall, Suzanne "Just Married" Slivkoff, Randy "I ALREADY DID MY IRONMAN" Pufahl , Karl "with a K" Haunold, Glenn "The Sleeper" Blackler and Tony "The Austrian Sensation" Jager.

Coach "Never Late" Kain and Coach "Yodel-ay-hee-hoo" Sharoo led the second and third group on climbs. Off the bike, it was running the 3-4 miles flat to Stearns Wharf and back. After a short clothing optional soak, we met up at The Fish House Restaurant for a barbarian feast.

After two days of sleuthing for little known facts, Jody & Pete surprised everyone with a Trivia Quiz "How well do you know you’re KP Teammates". We learned A LOT about each other! Long time member Eric "FEAR THE BEARD" Ventry won the quiz contest earning him a free dinner! Nice work Eric!

The next morning we conquered yet another frigid ocean swim. More than 20 took the plunge! After the swim, the focus was a scenic run along the coast. We did about 12 miles, with Glenn Blackler and Russell Shaw leading the charge. Everyone had a great run, then it was onto another "wheat germ carbon pancake fest"!

The final workout of the weekend was a no-drop spin through Hope Ranch to Goleta Beach and back. The "Santa Barbarian" group was a bit tired by now, but still charging ahead - 40 cyclists made up another KAIN TRAIN!

Thanks to all who made the Santa Barbara Training Weekend a success!
Thank you Jody Gold for making all the arrangements for a great weekend!
Thank you Lori Bradford & Jana Crane for their SUP support during the ocean swims!
Thanks you Coaches Paul Gallo, Randy Pufahl, Russell Shaw and Karl Haunold!

Estimated Workout Totals:

Swim, up to 3 miles
Bike, 90 -130 miles
Run, up to 20 miles
250 Push-ups
250 Crunches

Kain Performance Santa Barbarians: They did it all! This group is tough! Here is the list of those who completed every workout, our Barbarians:

Females
Laura "Is that all" Coyne
Kathy "Austria here I come "Hoyer
Suzanne "Marriage is Bliss" Slivkoff
Carol "My back is Fine" Fredrickson
Christiana "Sub 16 Austria" Riedl
Della "Lovin it"Flint
Laurie "I did it all" Boswell
Danelle "Hangin' Tough"Moon
Coach Sharoo "Queen of the Skirts" Kain

Males
Bastian "German Hammer" Bartels
Tony "Austrian Sensation" Jager
Bill "2nd Time Barbarian" Wang
Randy "Don't Bother Knocking if the RV is Rockin!" Pufahl
Ryan "Designated Driver" Wall (How Boring!)
Reza "Compartment What?" Navid
Eric "I stayed in a Holiday Inn Express last night" Ventry
Glenn "the Picasso of cycling" Blackler
Karl "Check Out My Sweet Van" Haunold

Some were close, but missing just one (or two) workouts, but that won’t get you Barbarian status (Duh!) so maybe next year…

Jody "Santa Barbarina?!" Gold (did ALMOST everything)
Russell "Missed the final bike ride" Shaw
Lihan "Winner Winner Chicken Dinner " Wang
Tim "Fast Ball" Reynolds
Lori "Wha-SUP!" Bradford
Jana "Boston or Bust" Crane
Melody "What Ankle Surgery?!" Casillas
Jon"Southern California Hotty"Hippo
Mike "The Linebacker" Ferguson
Ted "2006 Bench Press World Champ" Ornduff

Coach "Who’s idea was this anyway" Kain (actually swam one ocean swim, but surf paddled the second! Had to miss the Sat run, but road 85 miles. Did all push-ups/crunches and everything else.)

Great job! Put 2012 on your schedule now! Picasa photos shown to the right... and found on Facebook.

Thanks, Coach’s Pete + Sharoo (and a little help from The Slackeress)
www.kainperformance.com

Best Triathlon Training Camp - Half Moon Bay Overnight

Hey KP Team,

WOW, what a weekend!! The weather gods made it one of the best weekends ever for our Annual Kain Performance trek to the coast! Saturday was a beautiful day, then dinner with everyone on Saturday night in HMB was great! We woke up to another nice day on Sunday for our run along the coast, then a great homemade breakfast at the Zaballa House! The ride up Tunitas Creek was great too!

The KP Team was in fine form over the entire weekend, with many great new stories to tell! We have our Santa Barbara Training Weekend coming up in a few weeks, so lets hope for some more of that fabulous California weather! For more information about the Santa Barbara Triathlon Training Weekend, call Jody 408-466-0886

We have to thank Jody Gold for making all of our dinner arrangements and setting up the hotel deals with the Zaballa House and San Benito House. She also helped with the SAG duties, as well as making sure everyone who needed a map got one! Thanks Jody!

We also have to thank our wonderful KP Team manager, Judy Desherlia, for her SAG duties on Saturday! Always a great SAG enthusiast! Big THANKS also to Faye, Gerald's friend who Sag'd on Saturday and Sunday!! Thanks Faye, you were great!! Thanks go to Ralph Fallent who also SAG'd on Sunday to the top of Tunitas Creek!

Big THANKS to all of our great coaches out there too! Thanks to Paul Gallo, Randy, Greg and Russell for the help on the way out Saturday and to John Magee and Karl (with a K) and Paul B. for the help both Saturday and Sunday!

The HMB Weekend was a big training weekend for everyone. Here are some of the totals for those keeping score:

**Swim - Saturday swim of 2,000-4,000 yards at LG Masters.

**Bike - Saturday ride of 64-77 miles depending on your group. Add the OLH Hill Climb for good measure! 2,000-4,500 ft. Elevation gain. LG-HMB!

**Bike - Sunday ride of 47-50 miles. Add Tunitas Creek for a good 2,000 ft. elevation gain. HMB-LG.

**Run - Saturday - Off the bike run for 20-30 minutes. Along the coastal bike path. BEAUTIFUL! 2-4 miles.

**Run - Sunday - Longer run for 45 minutes-1.5 hours. 6-12 miles. Along the coastal bike path and out toward the Harbor and back.

**Cold dunk - Ocean dip for Coach Kain and a few others on Saturday after the run! Nothing like a good soak in ice cold water to wake you up!

Totals: Saturday and Sunday - 2/12-2/13/11
Swim - 2,000-4,000 yards
Bike - 111-127 miles
Run - 8-16 miles
Memories - to last a lifetime!!!

Thanks to all of you for making it a very memorable weekend!! Let's do it again in a few weeks down in Santa Barbara!! You are all going to be looking very fit and trim after all the great training! Keep up the great work!!

Los Gatos Masters Underwater Video Swim Clinic

The Los Gatos Underwater Swim Video Clinic on Saturday, December 11th was a big hit! All swimmers who took part get a DVD, which includes video of each swimmer at the clinic (shots are underwater from both front /side views, as well as on top of water with front /top views). The DVD includes video of perfect freestyle form, as well as Dry Land Training Tips and Open Water Swimming Tips.

The Underwater Video Freestyle Swim Clinic includes a classroom discussion on the different types of drag swimmers overcome while in the water. Handouts explain Horizontal Alignment, Lateral Alignment, as well as "push" drag, or "bubble" drag. A discussion on the importance of Dry Land Training & Tips is also part of the clinic.

The clinic starts with a swim warm-up and a series of drills. During that time, we video taped each swimmer. At the conclusion of the pool workout, the clinic moved indoors to a home theater where Coach Pete Kain analyzed each swimmer’s stroke(complimented by coffee and snacks! Thanks Terry!).

By the conclusion of the review, each swimmer had a better understanding of not only what they look like underwater, but also what are many common problems most swimmers must overcome. It helps to watch other swimmers reviews. Common themes were “dropping elbow” and “breathing late”. The importance of "core" strength is also covered, as swimmers look at the sagging hips as a clear factor of poor technique and weak core. Again tying together the important of dry land training and Pete’s Winter Core Class! Each swimmer was analyzed and tips were given on how to make corrections and key drills are assigned for practice.

Pete Kain and John Schaffer have been conducting these Underwater Video Clinics for 10 years. Many swimmers come back year after year to see progress and where to make the next correction. If you have never seen yourself underwater, you must sign up for this workshop!

If you want more information on when Under Water Swim Clinics, email Pete at pete@kainperformance.com.

Thanks,

Jody Gold publishing on behalf of Pete Kain, Kain Performance

SANTA BARBARA TRAINING WEEKEND RECAP

The encyclopedia defines the word “Barbarian” as:

A “noble savage”, often represented as “lone warriors”. Several characteristics commonly shared:

* Extreme physical prowess

* Unmatched fighting skill

* An appetite for, and the ability to attract women (or men in the case of female barbarians)

* Meat eating

* An appetite for large amounts of alcohol

* A blending of British, Germanic, Slavic, and nomadic Turco-Mongol cultures

* A strong sorcery element that is almost never used by the barbarian character

* A violent temper

* A robust tolerance for pain

The Kain Performance Santa Barbara Training Weekend would have its own version of “Barbarian” and it was not far off the fantasy version. 8 Workouts in 3 days. Coach Kain had set up the challenge to all heading down to SB. Finish all workouts, plus a few push-ups and crunches and be crowned “Santa Barbarian”!

The folks who completed all the workouts showed extreme physical prowess, a very robust tolerance for pain, at times a violent temper when confronted with extreme cold water, meat eating while socializing with attractive men and women at an incredible dinner Saturday night at the Fish House, with large quantities of alcohol. They weren’t confronted, so did not need to show off their fighting skill, but were ready if given a chance. These Santa Barbarians were tough, were not fazed by the hours of brutality they would endure while swimming in frigid water, cycling for hours on end and being forced to run on tired legs! These Barbarians went about their business with smiles and laughter and had an absolute BLAST!

Read below for more on the SB Training Weekend.

List of Santa Barbarians is at the end of this recap! (Sorry if we missed anyone)

We hit Santa Barbara on a B-E-A-U-T-I-F-U-L weekend! The weather was just the start of what was a great weekend of training for the KP members who made the trek to SB!

After Coach Kain’s email with the challenge of becoming a “Santa Barbarian”, the first workout of the weekend on Friday had great attendance, with about 15 “eager and ready” would be Barbarians! We started with a nice 40 minute endurance paced run along the coast. It was a great start to the weekend. We also started our first set of push-ups and crunches! We then went right over to the Los Banos pool and jumped in with the Santa Barbara Masters Swim workout. It’s a great 50 meter pool right on the beach. We swam for just over an hour and got in some good “quality” with some speed sets! We swam between 1,500-3,000 meters. It was an early evening with an ocean swim planned for 8:00am the next morning.

We woke up to a beautiful day, with sunny skies! It made getting in the 58 degree water a bit more bearable. The “Barbarian” group had grown overnight to about 30 strong! I guess a few people had to work on Friday! ALMOST everyone took the plunge into the Pacific and swam out to a buoy about 300 meters offshore. The swim was a counterclockwise rectangle and took about 20 minutes. The “loop” was close to 1,000 meters. A few of the toughest “Barbarians” did the loop twice. A great way to start any day, but it was COLD!

We thawed out and had a great breakfast, then it was on the bikes for our annual 70 mile ride around Lake Casitas. The weather was spectacular and the paceline heading down the coast was a solid 30 strong. We hit the 101 South and things got a bit frantic with 30+ hitting the freeway all at once! Everyone made it through the freeway section in one piece, with NO FLATS!! We stopped in Ventura for a quick drink break, then headed out toward the Lake. This ride is tough, as most of the climbing is during the final 30 miles, not the first 30. The group stayed together until the climbs, then spread out into two groups. Coach Randy “I swam last year” Pufahl led a solid front group which included:

Paul “I don’t swim, or run” Bryant

Tony “The Austrian Sensation” Jager

Greg “Get on my wheel” Roussel

Russell “Just missed Barbarian status” Shaw

Lihan “1^st Time SB Barbarian” Wang

Bill “Crash course for WF Training” Wang

Kim “going to qualify for IM at Honu” Mygatt

Patrick “Ironman Utah or bust” McDonalD

Don “2002 KP Member” Barry

Suzanne “No IM for me this year” Slivkoff

Eric “this KP Team is tough” Walters.

Coach Kain led the second group up the climbs and made them all do Toro Canyon coming back to Santa Barbara. The group hung tough, led by:

Jana “Banana” Crane

Lori “Honu will be cake” Bradford

Carol “give me an epidural” Fredrickson

Laura “1^st Time Barbarian” Coyne

Kristy “1^st Time Barbarian” Cisco

Joanne “racing at Oceanside next week” Wicker

Coach John “Original Barbarian” Magee

Evelyne “Viva La France” Guillouet.

Cristiana “IronWoman” Riedl, came in shortly after with Coach “I love SB” Sharoo, then onto the run. Once off the bike it was onto a flat and as fast as you wanted to run 3-4 miles to Stearns Wharf and back. (Laurie “SB Rocks” Kehl and Laurie “Go Skirts” Boswell both made the ride down the coast to Ventura, then hitched a ride back!)

After a short hot tub and a shower we all headed down to The Fish House on the water just down the street from East Beach. We had a great dinner and lots of fun with everyone. the next morning we woke up to yet another frigid ocean swim at 8:15am. Not quite as big a group for this swim, but still over 15 strong taking the plunge! After the swim it was onto the flat and scenic longer run along the coast. We did about 11 miles, with Coach Kain and Russel Shaw leading the charge along the coast. It was another beautiful day on the beach. Everyone had a great run, then it was onto another “wheat germ pancake” breakfast! The final workout of the weekend was a good spin up the coast and through Hope Ranch up to Goleta Beach and back. The “Santa Barbarian” group was looking a bit tired by now, but still charging ahead!

Thanks to all who made the KP Santa Barbara Training Weekend a success! We got in some great training, met some new people and had a blast! Thank you to Jody Gold for making all the arrangements for a great weekend!

Here is the list of those who completed every workout, our Santa Barbarians!!!

Workouts completed:

Friday, 3/19/09 – Run – 40 minutes – (4-6 miles)

Swim – SB Masters Swim - up to 3,000 meters

Saturday, 3/20/09 – Swim – 20-30 minutes – Ocean swim (very cold!)

Bike - 65 - 80 miles – Lake Casitas loop. Awesome!!

Run – 20-30 minutes (3-4 miles)

Sunday, 3/21/09 – Swim – 20 minute – Ocean swim (Chilly willy!)

Run – 1 hour-1.5 hours (up to 11 miles)

Bike – 28 miles

Each day – Up to 50-100 Push-ups and 50-100 Crunches!!!

Totals (roughly) – Swim – 2 – 3 miles

Bike – 90 - 105 miles

Run – up to 20 miles

- 150-300 Total Push-ups, 150-300 Total Crunches

KP Santa Barbarians: They did it all!!! This group is tough!

Female –

Lori “3-time Barbarian” Bradford

Jana “I did it again” Crane

Carol “Just give me a shot” Fredrickson

Laura “1^st Time Barbarian” Coyne

Kristy “1^st Time Barbarian” Cisco

Coach Sharoo “Skirted it!” Kain

Male –

Tony “The Austrian Barbarian” Jager

Patrick “2-Time Barbarian” McDonald

John “The Original Barbarian” Magee

Don “What’s next?” Barry

Lihan “1^st Time Barbarian” Wang

Bill “1^st Time Barbarian” Wang

Coach “Who’s idea was this anyway” Kain (actually swam one ocean swim, but surf paddled the second!)

***Some were close, missing just one (or two) workout, but alas, that won’t get you Barbarian status, so maybe next year…

Greg “Missed the Sunday Ocean swim” Roussel

Russell “Missed the final bike ride” Shaw

Kim “Just could not swim on Sunday” Mygatt

Joanne “I’m racing Oceanside” Wicker

Christiana “Missed the Saturday ocean swim” Riedl

Evelyne “Viva la Santa Barbara” Guillouet

Eric “Evelyne made me do it” Walters

Randy “Missed the swims + Friday” Pufahl

Suzanne “I hate cold water” Slivkoff

Great job to all who made it to SB! Can’t wait for next year! Put it on your schedule now!

Thanks,

Coach’s Pete + Sharoo

www.kainperformance.com

Base Building Myth: Long & Slow vs. High Intensity Workouts

One of the presentations at the Colorado conference was on “Myths”. The myth that caught our attention was the idea that there was another way of building base on the bike other than “hours and hours of long, slow” bike rides. There seems to be more and more evidence coming out that the judicious use of HIGH INTENSITY workouts would give the same overall physiological, muscle adaptation and VO2 Max improvements as the tried and true long slow aerobic base ride.

While we are luckier than most in regards to weather here in NorCal, our outdoor time is somewhat limited at this time of the year, and it seems that if anything could give us the same conditioning in significantly less time would e of interest. However, you should not interpret this to mean that you just need to ride shorter distances at a faster pace. The high intensity efforts that are called for in this theory are very HIGH - all out efforts – usually 5 minutes or less and should be approached with a certain amount of caution. Also, if you try to attempt a Half Ironman or Ironman distance event with just a few weeks of Wingate sprints as your base, you will be asking for a certain amount of trouble including injury.

There is still research to be done in this field to understand all of the implications, but there seems to be enough evidence in favor of adding these workouts in to your routine especially if time, weather and other factors are conspiring against you in terms of finding time to put in the traditional base work. For more information, check out the links below. For more information about training with our team, Kain Performance -- visit our website www.kainperformance.com.

~ Coach John Magee

Active.com regarding cycling

Pez Cycling News regarding intensity training

Active.com blog by Gale Bernhardt

Half Moon Bay Recap

The KP Team did the annual trek from Los Gatos to the coast over the Feb. 20-21 weekend. This year we opted to ride over to Half Moon Bay (HMB), instead of the past few years going to Costanoa. Pete and Shari lived in HMB for 4 years and know the area well. The weather was a bit suspect, but we managed to stay dry on the ride over on Saturday. Our route took us up and over Old La Honda and down to the coast for a total of 67 miles. After a quick stop at the San Gregorio store, we headed North to HMB. Once there, we did a quick 3 mile run along the coastal bike path in some drizzling rain.

Saturday night was spent at the San Benito House bar, then on to Sushi Main Street. The dinner was great, and then it was back for some dancing and drinks at the SB House! Fun times were had by all, as we had the banjo band playing until way past when they should have gone home!

Sunday morning was the Mavericks Run, which takes you out on the the blufftops above Mavericks surf spot. It is a beautiful run, even when it is raining. We came back to a great breakfast at the Zaballa House, then back on the bikes for the ride back to LG. The ride home was a little slow & wet to start, but once over Tunitas Creek and down to Woodside, it was a nice dry ride the rest of the way.

All in all, it was a great training weekend and an even funner time in HMB!!! Everyone in attendance gave a big thumbs up for a return in 2011!!! Zaballa House is where we’ll stay!

~ Coach Pete

Coach Recap: Art and Science of Triathlon Coaches Conference

John Magee and I spent the last 4 days at the Art and Science of Triathlon Coaches Conference in Colorado Springs. I wanted to give you all a brief recap of the conference and of a few of the Keynote Speeches we heard. In a word, the conference was GREAT!

USA Triathlon put on the Art and Science Conference in Colorado Springs and I must say they did a fabulous job. The conference was held at the Broadmoor Hotel, which happens to be the biggest 5 star hotel in the country! We were lucky enough to stay there as well, as they gave the USAT Coaches a great rate! The conference started on Friday with some great lectures, but highlighted by the Keynote of the day, put on by Johan Bruyneel, Director Sportif of all of Lance Armstrong's Tour de France victories. He was a very good speaker and gave a great presentation. He was funny and inspiring and also gave his thoughts on this years Tour showdown between Lance and Contador. Johan's talk was the highlight of Friday.

On Saturday we had another full day of lectures, but the Keynote speaker was the highlight of the day. We heard Erik Weihenmayer, the first blind man to climb to the top of Mt.Everest, as well as all of the Seven Summits! He gave the most inspirational talk I have ever heard --a blind man climbing mountains, paragliding, then using his fame to help others achieve impossible goals! He was funny, inspirational and down to earth. He gave everyone at the conference a signed copy of his book, which I am looking forward to reading.

We heard some great speakers on Saturday after the keynote as well. I went to Mark Allen's talk on the Essentials of a Great Ironman TrainingProgram, while John went to Vern Gambetta's talk on Core Training for the Triathlete. Both were great talks.

I spoke with Mark quite a bit over the weekend and we will be lining him up as a guest speaker at a KP Meeting in the next couple of months. Later that day I went to a lecture by Joe Friel, author of The Triathletes Training Bible, as well as some other books. Joe gave a talk on Stress Based Periodization.

On Saturday night we went to the USA Triathlon Hall of Fame Induction Ceremony. USAT honored Paula Newby Fraser, Barb Lindquist, Valerie Silk, Carl Thomas and Jim Curl. We were guests at the Southwest Region table and had a great evening.

On Sunday we started the day with renowned running coach, Bobby Magee, spending about a 1/2 hour watching me run on a treadmill and giving me some valuable information about how my gait has changed a bit since my foot injury and how to correct it. I got to know Bobby a few years ago and I give him credit for teaching me the essentials of how to run, as well as how to teach others how to run. John videoed the whole session, so we have some great footage from one of the best in the business.

We finished the weekend with a few more lectures, one on a few "Cycling Myths", another on training for Power in the Swim and finishing with a talk on Youth Triathlon Programs.

The weekend was very informative and I look forward to sharing some good stories and information with all of you. We are already making plans for next year, as it was well worth the trip.

Hope to see many of you at the "Brick" workout on Tuesday night!!

Coach Kain

For more information about training with Kain Performance, visit our website at www.kainperformance.com or call Pete 408-781-0517.