Marc Evans, Campbell

Age

9/04/53

Employment

Evans-Riekes Endurance Performance Director and Coach. (Review of an introductory training clinic is at the bottom of the page).

Years in triathlon

17—mostly all as a coach, but did the IRONMAN way back in 1983 with a broken ankle. Just had to do it once!

Triathlon accomplishments

1989-90 head coach for the USA Triathlon team, winning the Gold Medal at the
World-Championships in Avignon, France.

Coached the "Elite Performance Testing Program" at the Olympic Training Center in Colorado Springs and is an expert level swimming, cycling and running coach.

Former coach of professional triathlete Scott Tinley and hundreds of non-professionals spanning over 16 years.

1996-97 Coaching committee member for USA Triathlon.

The sport's first professional triathlon coach beginning in 1981, coaching individuals and teams from Walnut Creek, CA.

Author of Endurance Athlete's Edge and Triathlete’s Edge.

Previous athletic background

Swimming, cycling, mountaineering, skiing/telemark, football, basketball, baseball, track and golf in school.

Favorite places to train

Mt. Diablo, Mt. Tamalpais (Dipsea trail) & Muir Woods, Lake Tahoe (Donner Peak backcountry area) and Heather Farms in Walnut Creek.

Favorite races:

I’ve been to hundreds of races over the years, but the most memorable event has to be the first official world championships in Avignon, France (1989). By far, the best organized and ceremonious I’ve participated in and seen. Of course, you cannot do this event again, but the Europeans do know how to put on an event. I’ve been to dozens of events in Europe and even local races are accomplished well. Also, most of the races start in the afternoon. I like that as you can get up, drive to the race without too much trouble.

In the U.S., particularly, Northern California the original Escape From Alcatraz was what triathlon was really about for most of us who began in the early years of the sport. For training, we’d regularly swim a mile or so in Aquatic Park (no wet suits), then get a quick sauna at the Dolphin club to re-warm. We’d then drive across the Golden Gate to Mill Valley, parking at the base of the Dipsea Trail. Then we’d ride north towards Santa Rosa or to the coast along Highway 1 going up, over and up and down Mt. Tamalpais for 60 to 100 miles. Arriving at the car, we’d run the stairs on the Dipsea and if we felt good, continue onto Muir Woods. Those were pretty fun days! At any rate, the Escape used much of this same historic and majestically looking course. Sadly, it does not any longer.

Nutrition and diet

Vegetarian for 20 years. A believer in eating simple, whole foods. Nothing better than a fresh vegetable or organic fruit salad. Of course, each day I start with "MarcoMeal". My concoction of oats, raisins, bananas and apple juice. (Marc has started eating salmon a few times per week in the last couple of years. He thinks this protein source is necessary for the demands of Ironman training.)

Many triathletes struggle with the last 5 pounds of body fat. Any suggestions?

I would suggest athletes weigh themselves infrequently. In truth, for some, not owning a scale would be the best advice I can give. This just puts too much psychological pressure on an individual. I remember meeting at Dave Scott’s house in Davis, CA many years ago during a photography shoot in the wintertime for his book. Dave had won the IRONMAN the October before, but was feeling fat (he said). Looking at him (probably no more than 5% fat) I was taken a back. Anyway, we all feel fat from time to time, so don’t obsess over this.

Perhaps, a better way to look at your question would be in terms of body fat percentage, not body weight. Hydrostatic weighing, skin calipers or even bio impedance devices can be effective in determining accurate percentages of body fat.

Yet, to answer your question more directly I believe some of us simply cannot achieve certain levels of body weight and body fat without undermining our health and fitness. I know for myself, no matter how lean I become (and I am not now) my legs will carry more body fat than my chest and stomach. When I came back from an expedition to Mount Everest in 1991 I’d lost 20 pounds and left to Nepal with 6% body fat. Still, I carried extra fat on my upper legs.

You developed the table of periodization-how/what led to this?

The table of periodization was developed from a desire to quantify training volumes of varying intensity levels at prescribed periods of one or more training cycles. That is, I wanted to be certain in prescribing the proper dose of workloads for my athletes at the right time. No other programs have done this before to the best of my knowledge.

Are there plans for Endurance Athlete's Edge's Program Overview Manager on software?

This is an interesting question and one I’ve thought of for some time. The inherent problem with training software and for that matter most coaching and training programs is they more often than not do not address the athlete’s program on an individual basis. When my product enters the market this will not be the case. I expect in the next two years I may have a commercial product available for athletes, coaches and sport scientists. All of this will be based upon my book.

Your book outlines four distinct training zones to improve efficiency and capacity of both the anaerobic and aerobic energy systems, and to effectively raise your threshold pace. Please comment on defining workout intensities by percent of maximal heart rate and rating of perceived exertion.

Heart rate may seem a more accurate and objective measure of exercise intensity because one is able to associate quantitative data (number of beats per minute) with an intensity level. Be aware, though, that individual heart rate responses vary and there are several problems with trying to ascribe a definite heart rate range to any desired intensity. Perceived exertion, on the other hand is a subjective scale of physical exertion, proven remarkably consistent with other physiological indicators. With practice, I believe perceived exertion to be a more reliable method of gauging intensity...Many physical factors can affect heart rate, and the monitors themselves may have an error of 5 to 15 beats per minute. Thus, the number of beats per minute may be misleading to athletes who do not factor in other variables such as fitness changes, dehydration, overtraining, fuel reserves, and others.

The point is that no single indicator is perfect for determining exercise intensity. I prefer perceived exertion (RPE) because it actually combines many factors like heart rate, ventilation rate, and lactate in the muscles. Training with a heart rate monitor (HRM) may help to develop or refine this sense of RPE, and that is very helpful, but if you use a HRM, use it in combination with RPE and pace references to determine intensity more accurately.

One example will help to illustrate this point. Keep in mind that an important change that comes from training is a higher anaerobic threshold. Athletes often begin base preparation training with a reduced threshold. For example, 80 % of VO2 max may improve to 82 % after a few weeks. However, perceived exertion does not change, but speed and heart rate both will likely be greater at this same level of intensity. If you use RPE as your primary guide to intensity, you will automatically adjust the speed of your intervals to maintain the correct intensity. Athletes who rely primarily on heart rate need to test maximal heart rates in each discipline regularly (at least after each periodization phase). This permits target rates to be adjusted for changes in fitness and heart rate...

An athlete's personal perception of the intensity of exercise effort is a reliable way to measure effort. Fine-tuning speed according to the way you feel psychologically allows for modifications in intensity to hit the correct intensity zone. Training using scales of perceived exertion effectively adjusts to the body's signals and requirements.

You are currently developing some exciting sports training products. Can you share what will be brought to the market?

One of ESTG’s first patented products was licensed to SPEEDO USA and will be on the market before the summer of 1997. The SPEEDO SwimFoil is a swimming hand paddle that will change the way people look at and currently use swim paddles. Using an airfoil shape in contrast to flat and flat oversized paddles encourages a most efficient curvilinear stroke shape. This shaping of the stroke improves propelling efficiency. This results in faster swimming using less strength. The fastest swimmers do not use more strength; rather they are more efficient in the propelling component of their strokes. The SwimFoil will teach swimmers of all competitive and recreational levels to do just that.

Who inspires you, or what motivates you?

I am inspired by the goodness of people. Like most, I suppose ego motivates me. It’s good for the mind to accomplish things… set goals… meet challenges… it simply makes me feel better. I think everyone, especially the endurance athletes probably feels this way at some time or another.

Marc Evans's book, Endurance Athlete's Edge received excellent reviews from Triathlete Magazine and The Athlete's Bookstore. Utilizing the Program Overview Manager, endurance athletes can organize their swim, bike, and run priorities by highlighting the cycles, periodization, and volumes of each training intensity zone for the entire training season. The book, which he spent four years compiling, is based on solid, scientific research, and 17 years of triathlon experience.

I was graciously offered the opportunity to attend three -two hour clinics from Coach Marc Evans. The clinics are “introductory” in nature, but I figured if I came out with one new idea it was well worth my time. Since I had recently had my first DNF, I was also very open to a review of basic concepts.  All the material was of value, and it was interesting to see a training center unlike any other in Northern California.

The first clinic consisted of swimming flume, stroke mechanics lecture, and
stretching. The Swim Flume is an indoor swimming “treadmill” that provide an
exceptional environment for assessment and coaching of swimming technique.
The Flume is 7 feet deep and produces variable currents over 4 miles per
hour. I haven’t had a video analysis of my stroke for a couple of years, so
I was interested in this clinic the most. The nice thing about the flume is
that the camera is right in front of you, so you can really get a good look
at your stroke. Marc told us to just focus on full arm extension before recovery, and then
bring the hand in at a 90 degree angle towards It was clear on the videotape
that most were swimming with a straight arm, which results in a windmill
fashion. I have been concentrating on that one movement, and have been able
to reduce my stroke count to 18 from 20 in the pool last two weeks. It also
was a lot of fun when he cranks up the power. We did some flexibility tests and stretches; I had “excellent” flexibility, to which I owe to the past two years of taking yoga.

The cycling clinic focused on: Biomechanics, spinning technique, gearing,
fluids and energy intake, and stretching. We were coached in spinning sectors, gearing, pacing, and positioning set-up for road racing, time-trial, general cycling and
triathlon set up using goniometric and anatomical measurement. I have a good
bike mechanic, and my fit and gearing passed easily. I didn’t fare so well
with the spinning tests, it was obvious to Marc that I used big gears and
had a poor pedaling stroke. We did some drills for only 15+ minutes, and
they were harder than the Cyclerobyx tapes! That will be another change to
my training; I will not be pushing the big ring so that I can maintain a 90
RPM to generate the most efficient energy. Marc also said to focus on the
forward and downward push in the downstroke. This is where 97% of the torque
and power occur. When I started riding, pulling up on the pedals was
encouraged, and I still have a hard time breaking that habit.

I dreaded the running clinic the most. I know Marc emphasizes a lot of
drills in his book, and that reveals my inherent spaz gene. We went over
selected running drills, stretching, foot strike characteristics and an
energy systems lecture. Athletes are coached in running biomechanics and
technique drills by means of expert analysis of foot strike, body alignment,
pace, stride rate and frequency. It was immediately apparent to Marc that I
had flat feet because my knees turned inward, and I have trouble with
balance as I ran. He gave me the name of what he considers to be the best
podiatrist in the country, so I made an appointment. The drills and form
will be the hardest to implement. Without a coach, I don’t think I have the
discipline to do these, and I wouldn’t be sure I was doing them correctly.

There was a lot of information that was review, but it had been awhile since
I read Marc’s book, and it was helpful to be reminded of their importance.
There were things that I had forgotten, or not paid much attention too, and
since my training program hasn’t been very successful, I am open to trying
new methods. I came away with at least one good idea from each clinic, and
have some specific basics to focus on before I try new things.  More
importantly, I was able to discuss some of my training practices, and Marc
made it clear that there was no way I would of been able to recover from the
bike tours I have been doing prior to IM races. I really needed that lecture
to quit the junk miles and get rested. I scratched just about everything I
have on my schedule for the rest of the year, a couple of centuries, a bike
tour of Oregon, and the SV marathon. I am certainly a testimonial to the
perils of self-coaching.

There are more advanced clinics for experienced athletes, and if interested,
it is worth checking out.

http://www.evanscoaching.com/

3455 Edison Way
Menlo Park, CA 94025

650-364-2509 Front Desk for general information
650-298-3418 Marc Evans direct line at Center

Here is the podiatrist information, since some people on the list have asked
for a reference. Getting orthotics has made a huge difference in my balance and running form. I am able to walk with good posture without any effort. I highly recommend Dr. Blake.

Center for Sports Medicine
Dr. Richard Blake
St. Francis Hospital, SF 415-353-6400

There is also a location in San Jose, I think the Dr.’s name is Herrion.

Also, I found out a new shoe shop to explore in Marin, Arch Rival, in the
Strawberry Shopping Center. Highly recommended for their expertise and
selection of shoes for runners with foot problems.

Tri Home.

Top of the Page | The Swim | The Bike | The Run | Triathlons

Open Water Swim Events | Marathons | Profiles | Trilinks | Food