It's time to say "Thank You".

The holiday season is typically a time where we verbalize our gratefulness and thanks for our fortunes and blessings.  I too will take this time to share with you what I am thankful for, as it relates to triathlon and endurance sports.

1) I am thankful for my wife [A.K.A my better half] for her support as I participate in triathlon by giving me the time me to train, to race, and traveling to races with me.  In the last 11 years my wife has only missed one race.  Now that's support!  This of course means time away from home, early bed times, early wake-ups, and missing social functions.  [Now let's be honest, missing some of these functions can often be a blessing, but you only know that after you have arrived to see the Jello mold on the table.] 

2) I am thankful for the Race and Series Directors for putting on excellent events.   As participants we do not see or even realize the amount of time and effort that goes into putting on a race that is exciting, challenging and safe.    

3) I am thankful for the volunteers at all events.  Without them we would not be able to race.  This is especially true of long distance events (70.3 and IM) where there are thousands of participants over a huge distance.  So instead of getting grumpy if an aid station volunteer gives you water instead of Gatorade, thank them for standing in the sun/rain/wind/night to ensure you finish the race.  The volunteers invest as much emotionally into these races and they get as much satisfaction from volunteering as you do from racing. 

4) I am thankful for my health.  No further explanation needed.  

5) I am thankful for all the great people I've met at races.  From the IM world champion [at different races] to ITU pros to first timers.  We are all part of a special tribe and it's great that we can celebrate our enthusiasm for the sport together.  Many of the people I've met I'm still in contact with.....so say hello to the person next to you in transition...they may become a special person in your life.

6) I am thankful for those who have read this blog.  I appreciate the time you take, and I hope in some way it is entertaining, informative, and helpful.  Feel free to share with others, and if there is a topic you are interested in, let me know.

I wish all of you a fantastic holiday season, and the very best for the 2012 season.  This will be my last post for 2012 so until next year, keep tri'n.

Break Through - Challenge Your Self with a Big Block of Training

So as you are evaluating your last season, and perhaps even laying out next season, I'll bet that your training log* looks something like this:

Mon            Tues                Wed               Thurs                Fri                     Sat                    Sun

Swim           Bike                 Run                 Swim                  Off                     Bike                   Run
Run                                      Bike               Bike                                              Swim

*Hopefully you keep a training log. If not you should.

A balanced approach with sessions that are broken out as short and intense, medium and moderate, and long and slower.

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So the important question that you need to ask your self is this,  "Is this approach to training helping me achieve my goals, keeping me from goals, or keeping me in a similar spot?"

If the answer is that it is helping, stick with this approach.

My own experience tells me that at some point you may be faced with the final two answers, so I encourage you to keep reading.

If you answered "keeping me from" or "keeping me in the same spot", you may want to begin thinking about where and how this shows up.  And what you can do about it.

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One great way to break through is to complete a Big Block of training.  These can be done at any point in time - from the off-season to mid-season.

The first thing to do is consider what you are trying to improve.  Endurance, technique, strength, volume, distance etc.

Once you have this focused on one [max. two items] you can think about what you would like to do.  Perhaps you want to improve your cycling so you'll focus on by increasing your riding volume, or riding longer distances more often.

Then, you'll need to set the objectives so that you can measure your progress. [*This is where a training log become quite beneficial.]

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As you plan your Big Block keep some things in mind.

- Let your partner know you plan on doing this.  You'll need their support and buy-in.

- Give your self a few gimme days.  Life will get in the way and when it does you'll be able to handle things.

- Even though you'll likely be doing more work, schedule in lower volume, lower intensity days, or even a complete rest day.  This is especially important if you plan on doing something over an extended period of consecutive days.  You will get tired and will require rest. 


- Be prepared for sore muscles, especially if you are training a weakness.  You are asking your body to work more than it typically does in a discipline.  This is especially true of running, so if you choose this, run on soft surfaces as much as you can.  And make sure you take care of your body - stretching, ice baths, and massages

- Listen to your body.  If you are tired, or feeling sick don't force it.

- Get plenty of rest.  Eat well.

- Once you are done, take a day or a few more of rest, then get back into your training plan.

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So now that you are prepared, focused, and aware here are some Big Block thought starters for you:

- Pick one sport and focus on it for an extended period.  Perhaps you'll ride 14 days in a row.

- Select a distance that you'd like to achieve over a certain period of time.  e.g. run 200 km in one month.

- Another way to do this is to swim, bike or run long distances 2-3 days in row.  e.g. 3 consecutive days of 80+km rides.  This is a great way to build volume and endurance in a short amount of time

- Or if you are in-season you may want to do mini camps.   A long weekend focused on training.  Three workouts a day for 3 to 5 days.  This is a great way to focus on training without all the distractions.

- Do a focus on one discipline for 4-6 weeks.  e.g. for the specified amount of time do 4-5 swims, 2 bike, and 2 runs/week.  Then rotate to focus on another discipline, or get back to a more balance approach.

So as you can see there are many ways to do a Big Block of training, and breakthrough.

Using Big Block sessions are also a great way to keep your training plans fresh and motivating.

Consider what works for you and give it a try.

Until then, keep tri'n.

Training indoors....don't dread it.

If you live in the Northern Hemisphere, as the weather is getting colder and bleaker, and daylight hours are fewer than just a few months ago, you will be forced to do some training sessions indoors.   Unless of course you like to suffer frost bite or even worse put your safety at risk.  

Now if you are like most athletes you'll shudder at the thought of an indoor workout.   The thought of staring at a wall, or the same scene out of a window for an extended period can be challenging.   I believe the reason for this dread is because we are not adjusting our perspective and we are taking our 'outdoor' session attitudes and bringing them to our 'indoor' sessions.  And in my opinion the two are incompatible.

Training outside typically gives you the opportunity to execute longer sessions - long bike rides, long runs, brick sessions.   Training outside also gives you the opportunity to do sessions with workout partners.  And it allows you to fill your sense of adventure by  following your nose and finding new routes and places to train.  And it keeps our minds active with a continual change of environment.

So if you are trying to bring the outdoors indoors you need to change your perspective.

Without a doubt indoor sessions can be some of the most efficient and effective session you undertake.   Nothing to stop and slow you down - no traffic lights, no drivers, not busy running paths,  just the opportunity to put in sustained efforts.  In fact many top triathletes will do their quality sessions indoors

Unless you can pedal like Macca, or run like a Kenyan marathoner, your technique can probably use some work.  An indoor session provides an excellent opportunity to work on technique, and not worry about pace, and trying to keep up with the group.   This is especially important if you are overhauling your technique because your pace will slow down, and your effort will increase.

Now what about duration? You should think seriously about the need to ride for 4 hours on your trainer in the middle of winter.   Can you get just as good, if not better, a workout in under 2 hours [say 60 - 90 minutes]? 

What are you really gaining from 4 hours at low intensity on the trainer?   In the winter probably not a lot.  Try a great interval workout at moderate intensity, with some drills, and voila a great workout. There are plenty of indoor cycling workouts available - free and paid - that will improve your strength and fitness.   And think of the bonus points you'll earn from your family/girlfriend/boyfriend.

Or instead of the trainer, try rollers.  These will help you with technique, fitness, and keep you engaged.  

And if you are more of a social beast, and hate to work out alone, why not invite a few of your training partners over and do a group session. Friends of mine have been known to gather around a TV to spin along with taped Tour de France stages.   A bit of friendly competition, some friends, and the feeling that you are in the pelaton.

So there you have it, you are now better prepared for your next indoor session.  A changed perspective, and some new ideas. 

Let me know how it goes, or if you have some other ideas pass them along.

Until then keep tri'n.

Less is more

I recently watched a TED video about simplifying one's life.  The premise of the talk is something we've all heard before - less is more.  But in this day and age of consumerism we live in the opposite way.  It is all about accumulation of stuff.  In fact North Americans have accumulated so much stuff that a new $22 billion industry has been created - storage.

What the talk really got me thinking about is how simplification can be applied to the sport of triathlon.

At its most base form triathlon is a simple exercise - swim, bike, and run - as fast as you can over a specific distance.

But we've been over complicating things for many years now.  

Let's talk about equipment.  How many of you have more than one bicycle?  How many of you have 3 or more?  What about 5 or more?   What are you really doing with all those bicycles?  Are you riding them at the same time?  Unless you are employed by Barnum & Bailey, you are only riding one bike at a time.   All you really need is one bike.  A bike that fits you, works well, and that you want to ride.  That's all.

Then there all the add-ons.  Race wheels. Aero bars. Carbon bottle cages. Drink systems.  Just to name a few.  All light weight and designed to save you precious seconds.   Well the last time I looked at transition times all those seconds were lost while you were in T1 and T2.   Wouldn't it be simpler to practice transitions?  Maybe shed a few pounds?  Work harder, more effectively, and more efficiently?  That will reduce your race time by minutes, not seconds.  And isn't that the goal?

And what about nutrition? All the bars, gels, and drinks.  Happily we stuff our selves full of processed and mass produced food items .  Instead, we should be eating whole foods, simply cooked, and often.   It will help our bodies and minds.

So I challenge you to look at your triathlon inventory?  What can you eliminate that is more of a burden than a help.  Be honest.  Be ruthless.  

Are there things you can do to be more multifunctional? Perhaps you can run to the pool, swim, and run back home.  Why waste that travel time.  Make use of it and free up time to spend with your wife/husband, kids, a good book, or even a nap.

So take a look around you and get started.

If you have any comments, or great ideas...please share.  I can be contacted at audoerig@gmail.com.

Until then, keep tri'n.

What have you been doing this off-season?

Traditionally Fall and early Winter has made up the off-season for athletes in the Northern Hemisphere.  But with triathlon and running happening all over the world, one could arguably go without an off-season.

Regardless of where your off-season falls on the calendar, it is very important that you do take an off-season.

First and foremost, the off-season is a time to rebuild and re-energize body and mind.   This is especially true for long distance athletes.   We put a great deal of strain on ourselves so this is a time to rest and rebuild that temple of yours.

The off-season give you the chance to step away a bit.  Use the time time to reconnect with family and friends.  Build up some brownie points with your family - you'll need them next season.  Mentally recharge, and participate in activities that you have not done in some time, or find a winter sport to get into.  Cross country skiing, snow shoeing are great activities.

Use the time to evaluate your objectives, goals and past season.  How did it go?  What you need to improve?  Did you bite of too much?  This is the time.

If you just cannot get away this is a great time to work on technique.  Work on drills and form.  

Build your strength.  Hit the gym to strengthen the key muscles.  Or see the doctor about that nagging injury.  Or get on the massage table to work out some kinks

Do some high intensity workouts to build your threshold levels.   Get them higher so that the return to base training begins at a higher level.

If you decide to step away, always keep running in the mix.  It will keep your muscles, bones, ligaments, and tendons strong.  

So what do I do?  I use it as a time to evaluate, step away for a while, and build strength.  Workouts are not long - one-hour max.  And I work at a high intensity.  Form is always a consideration.

So think about the best way to use your off-season to make next season even better.

Until next time, keep tri'n.

End of the Season

Well, it's sad to say, but the 2011 triathlon season has come to an end for me. This is always a tough thing to swallow because I thrive on having goals and milestones to work towards.

But as of today there are no more races this season to add to my calendar. But there is always next season.

That said triathlon is a process and this is an excellent time to look back at the "what I'll do" and compare that against the "what I did", and evaluate this against the "what happened".

This season I focused on short course racing - super sprint, and sprint distance races. This was for two reasons (i) I was feeling burnt out from 5+ years of long distance racing - Iron and Half Iron, (ii) practically I knew that I could not commit the time required, and (iii) I felt that my long distance pacing [speed] had plateaued, and that I needed to inject more speed into my training and racing to let this carry over to long distance when I return to it.
 
I also decided that I would not follow a structured plan.  While structure is a positive, it can also become a negative if one does not make the workouts.  Instead I tried to do 5-6 workouts a week - at least 1 swim, 2-3 rides, and 1-2 runs.  And a strength workout.    These workouts would be shorter in distance and duration but higher in intensity.

With the fitness I had built over the past number of years I should be fine.


And during each workout I would focus on technique.

The results:


Swim
I was taking a maintenance approach to the swim, but it only hurt me in one race.  In the other races I was always towards the front of the pack, without blowing up.
Grade B+


Bike
The technique and strength work really helped with my bike.  I added about 2-3km/h in pace, without hurting my run.  Doing brick workouts also helped.
Grade A+


Run
Much more solid and strong.  Was able to hold pace and form.  Would still like to see a reduction in pace time but with more hard work it will come along. 
Grade B+


So what about outcomes?  These are always difficult to measure because of the many different factors at play - how you feel, weather, course, and competitors.  The best measure is how one executed, and on that measure I'd give myself an A grade.


The actual results were also good.  3rd, 1st, 4th and 7th place positions in my Age Group.

And finally I was injury free all season which is very important.  All in all a very good season.

So whenever your season ends take some time to evaluate.


Until next time, keep tri'n.

Toronto Triathlon Race Report

This past Sunday I competed in my fourth race of the season - the Toronto Triathlon - put on by Multisport. A sprint of 750m swim/30km bike/7.5km run

This was the first time I did this race, and was looking forward to it as it is held on the islands in Lake Ontario. It was also the first time that I race in Toronto. Typically I travel an hour or more to races.

The team at Multisport always do a great job with races - from the venue, to excitement, and athlete safety. And the competition is great.

So here's the report.

The alarm went off at 5;30 am, and I quickly hopped into the shower to get warm, then breakfast. Since the race was close to home I decided to ride to the race. It was a quiet time which allowed me to reflect on the day ahead.

Because the race is on the islands we needed to take the ferry across from the mainland. With hundreds of athletes and all the equipment it took a while to board the ferry. Once on it was a short trip over, and off to transition to get the race kit and body marked.

The day was overcast, and quite windy - likely some wash from Hurricane Irene. The air temperature was great for racing at about 23C, and it was dry. The water temperature on the other hand was a pretty chilly 17C as a few days before the lake turned.

The islands are quite narrow, so with hundreds of athletes Multisport sent off each wave 12 minutes apart. This is 5-6 times more than most events. But this helps with bike traffic, makes it safer, and minimizes drafting.

My wave was the fourth so there would not be many bikes in transition. But some would also have a 36 minute head start on me.

After a quick warm-up in the water - which was really a cool down my wave was called. The horn went off and splash - we were off.

I started well, but there was some chop in the water, and I swallowed more water than usual. I also did not sight well. I knew this to be the case because as I was coming back to shore I realized that I was off course by 25 m. After getting my direction in order I exited the water and began the run into transition.

Swim time including run in: 17 minutes.

Transition was good as the wet suit came off and I was out onto the bike course.

I quickly got up to speed and began the ride. My goal was to not fight any wind which means spinning an easier gear, rather than mashing. This proved to the right strategy, and I executed well.

The bike course was 3 x 10km and I was consistent with my time each lap, and moved my way through the athletes in the waves ahead. My wife was there to cheer me on, and I saw her three times at the hot corner/turn around.

Bike time 53 minutes.

My dismount off the bike was not great as the line came up quicker than I expected. I did have my feet out of the shoes to the run to the rack was easy.

Bike racked and running shoes on, I was off onto the run.

The run course was 2 x 3.75km. A lot of it was on grass which is great for the legs. My legs felt good off the bike so I locked into a runner ahead of me whose pace I liked. I got into a good rhythm. I never really know how fast my pace is on a run, but I felt good and decided to stick with it. I also decided that I would stop at two aid stations. One at 2km and one at 5.5km. And I did stop. This way I would be able to get in the liquid. It really only is a few seconds and it guarantees that the nutrition/hydration gets where it needs to - my mouth.

After the last aid station when I got to the 6km marker I looked at my watch for the first time. I saw that my pace would get me under 1h:50min for the race. I dug in and got ready for the last 1.5km. My wife was there throughout the run given there were two laps.

As I rounded the last corner into the finish shoot I looked at my watch and saw I would break my time. A quick stop to kiss my wife, then I ran across the line.

Run time 36 min

Final time 1:49:26
Overall placing 76/380
Age group placing 7/32

Final thoughts.

I loved this race and will do it again next year.

One less than ideal portion of the race does not mean that the entire race is over. Keep to the plan and execute.

So that's it. Until next time keep tri'n.

Measure to improve

The key to any improvement is to measure what one does against what one has done before.

Essentially we try to create a continual state of creating base lines that we will measure ourselves against.

But if you are not tracking, analysing, and resetting you are doing yourself a disservice.

So what should you measure. The answer to that is up to you, but here are some things you can measure

You can measure heart rate, power, and / or rate of perceived exertion during your workout.

You can measure your distance, volume, and / or time.

You can measure your heart rate, weight, body fat, hours of sleep, calories, and even state of mind.

The reality is that one can measure pretty much anything...what you need to do is find the measurements that will best help you improve.

Here is what I measure for each workout:

1) Time
2) Distance travelled
3) Pace/Speed
4) Type of workout (recovery, tempo, speed, technique)
5) Equipment used (hours and distance)
6) Physical and mental markers (felt good, felt tired, mind not on workout)

Every month

1) Weight
2) Heart rate

Then at regularly scheduled intervals I review my data to see if this matches my goals.

I keep track of my data on line at beginnertriathlete.com The site offers multiple tools, and is free. For a few dollars a month you can upgrade to tiers that offer even more tools.

If you don't like on-line tools an inexpensive notebook can work just as well.

Just keep it simple, be consistent in tracking, and be objective when you analyse.

Until next time, keep tri'n.

Training with music

Music is powerful. It can create energy, create atmosphere, and evokes strong emotions. It's no wonder that so many people train with music. And with electronic devices becoming smaller and lighter, it's even easier to bring music along for your activity. There are even waterproof devises so you can swim and groove along to your favourite track.

Here's my point of view on music.

The Good
- It can be a strong motivator, and if it is what you need to get out the door, and keep you there, bring it along to your training session.
- During longer indoor bike sessions, music can be a way to keep you from going stir-crazy because you can only look at a wall for so long.
-Depending on your musical choice it can help you with pacing. Upbeat music for high tempo sessions, and more mellow music for longer endurance sessions.

The Bad
- It can be a distraction. The challenge with endurance events is the mental focus required throughout the event - technique, pacing, hydration, nutrition. It is a constant and consistent requirement to ensure that you are doing all that you can to keep from slowing down. While physically demanding, it is the mental side of the endurance events that is most taxing.
- It can become a crutch. Not being able to train and/or race with music can be limiting. While most running races allow music (and for the record I disagree with this wholeheartedly) triathlons do not. In my opinion one should be able to race without music.
- Building on the previous point, racing and training with music increases your risk of an accident. In triathlon, races are typically not held on closed courses. We still need to be aware of local vehicular traffic. And of other athletes who may be passing us. The inability communicate with our fellow athletes and / or lack of awareness of our surrounding puts us all at risk. And if you've ever run a road race with athletes that have music on, you'll see how they never run in a straight line...always weaving, moving from side to side. I work hard to keep away from these athletes.

So the choice of using music is your, but if you do decide to use music, be smart about it. Keep the volume low, use only one ear bud, or choose to train in areas where vehicular and pedestrian traffic is lower.

Would love to hear your comments, and until next time, keep tri'.

Open water swimming

One of my most favourite things is open water swimming. And this past weekend, thanks to some generous friends who invited me (and my wife) to their cottage, I was able to indulge.

The water is not chlorinated, so you don't even have to wear goggles. And the water is better for your skin and hair.

There is great freedom in being able to swim for an extended period of time without getting to a wall.

It allows me to swim at a steady pace and just enjoy the water around me.

It is very calming and relaxing. Getting up early to a calm body of water, diving in, and heading to the other side is a great way to start a day.

Now there are some benefits to swimming in open water. If you only swim in a pool you may be freaked out by the wide expanse of a lake or river. And if you watch "River Monsters", you may never step into open water ever again. So feeling comfortable in open water is a must to getting your race off to a good start.

Open water swimming will also really show if you can swim in a straight line. This is harder than it sounds. Either you are stronger on one side, or your technique under the water is a bit different on one side which will pull you off course. This only adds distance to the swim leg on race day. Why swim 850m when you only need to swim 750m. That's extra time and energy spent in the water. Better to save it for the run.

Sighting is very important and contributes to swimming in a straight line. If you only swim in a pool all you need to do is follow the black line. No black line in open water.

If you are new to swimming in a wet suit, it's great to try it out in open water.

And you will get to practice in different water conditions - flat, chop and waves. All require different approach to get you back to land on race day.

Now before I sign off a few safety tips:

1) Never swim alone. Bring a swim buddy, or someone in a canoe or kayak.
2) Having someone in a canoe/kayak is also good as they will protect you from boaters and Seados.
3) Wear a bright swim cap to help others see you in the water.
4) Try to stay close to shore if you can, just in case you get into trouble.

So call your friend with the cottage, get invited, and get ready to swim open water.

Until next time, keep tri'n.

5 things to get the most out of each workout

If you want to get the most out of your workout beyond working just hard enough here are some things to consider.

1) Get to your workout nutritionally ready. Make sure that you've had a healthy snack 2-3 hours before your session. You'll have the energy needed to get through your session

2) Make sure that you are hydrated. This is especially important if it will be hot and humid. It is scientifically proven that lack of hydration negatively impacts perfomance.

3) After your workout, eat. Many people talk about not being hungry after a workout, but the first 30-45 minutes are very important to help initiate and speed up recovery. This should be a healthy balance of carbohydrates and protein. A smoothie made with 1 cup almond/soy mil, one banana, 1/2 - 3/4 cup of fresh or frozen berries, 1-2 tbs of Greek Yogurt, and protein powder is a great post workout recovery drink that is easy to consume, and even easier to make.

4) Cold water bath or shower. This is a great way to help reduce inflammation and flush out the lactic acid in your muscles. Sit in a tub in cold water for about 15 minutes. Go as cold as you can tolerate. If you don't have a bath alternate cold/warm water from the shower. Then have a warm shower/bath, then stretch.


5) Sit down or lie down. I once heard a pro triathlete say that they never stand when they can sit, or sit when they can lie down. The idea being that staying off your legs will keep them fresher.

I hope these help you with your training and progress.

Until next time, keep tri'n.

Working just hard enough

Training is all about preparing your self for race day. Physically and mentally. Step by step. Progress is measured in small increments, and only when you look back after a lengthy period of time can you see significant progress.

So how can you ensure you do not sabotage your training efforts? Work just hard enough during everyone of your training sessions. It is a combination of working hard and working smart.

Most of us, myself included, go out with great intentions each session, but we never execute on these intention because we sucked in by ourselves, or members of our training groups to push harder than we need to. So we are effectively working too hard when we should be taking it easy, and not working hard enough when we should be pushing ourselves.

Know what your session goal is, and then go execute it. Don't sabotage your training, and your progress....work just hard enough.

Until next time, keep tri'n.

Between your ears

You've probably heard it a hundred times...from your mom, your teacher, your coach, and maybe even your boss...."use your head", or "keep your head in the game".

While it is usually not communicated in a nice, gentle way, the advice is well founded.

Keeping your head on straight during a triathlon is key to having a good day. Why? Because no matter how well you are prepared, there is always something that will go wrong. And it is how you handle the situation or even situations that will determine your result.

First, let's deal with the physical. Not matter how much you've trained, and how fit you feel more often than not you will deal with some level of discomfort. For me the discomfort usually appears in the run. It may be heat, or it may be a cramp, or a blister. It is at these times that I simply try to think about how much time I need to deal with the discomfort. For example in a recent race the heat was really getting to me on the run. There was not a lot of shade, the road was hot, and the course was hilly. But I knew that if I could deal with the heat for another 12 - 15 minutes I'd be finished. And I knew if I kept moving I'd tick off the minutes and be done. So rather than focusing on the discomfort I counted down the minutes.

Then there are the mechanical issues. These are difficult because they can add a lot of time to your day. And worse, all you can think about are the athletes passing you. Then you begin to rush, make an error in your fix and end up in a worse spot. The key is to keep calm, and make the right fix, once. Slow is smooth and smooth is steady.

But what if it happens again. This is where attitude really comes into play. At Ironman Canada in 2005 carpet tacks were thrown onto the bike course by someone or a group of someones who did not want the race in their back yard. This caused a lot of flat tires. One participant suffered 6 flat tires during her ride. But she kept her cool, made the fixes, and knew that she had plenty of time to make the bike cut off. She did not end up with her desired time, but she crossed the line and was an Ironman. Now that's using your noodle.

And in a recent, local Olympic race the eventual winner had to fix a pedal issue which took 5 minutes of his time in transition. He kept calm, made the fix, then proceeded to race his race, and still cross the line in first place.

The stories could go on forever...from forgetting your bike shoes, to ripping your wetsuit, to losing your goggles in the swim.

So remember, train hard, and go to the race prepared - physically and mentally ready to handle whatever the day throws in your way.

Until next time, keep tri'n.

Hello! My name is....

Race sites are similar to airports in that they are fully functioning locations that have hundreds, and thousands of people milling around, all intent on getting somewhere in the quickest way possible.

And if you are a people watcher these are great places to be. And if you are a social animal you'll meet tons of great people. I think that as part of race kits we should all receive "Hello my name is " stickers.

Wouldn't be nice to know the name of the people around you while waiting in the line-up at the porto-potty. And what about your rack mates? They are really close so you should at least know their names. It's also a great way to let other know who the tri-holes are - the ones that hog space in transition, have swollen heads, and make you feel inadequate because you didn't win your age group.

But the other reason is that you will meet some really amazing people at these race sites that you'll stay in contact with for a long time.

My wife and I have been very fortunate in this regard. Here are some of the highlights.

While at the Corner Brook, Newfoundland (Olympic Distance Race) we met Kym and Darren, who lived in Ontario at the time. They now live in BC, but we still stay in touch, and Kym put me in touch with her former Aussie neighbour Donna.

Donna is a great athlete, and better person. We met up with her, her boyfriend Peter, and their racing buddies at IM Australia last year. They made us feel so welcome, and I look forward to doing another race with them.

At my first Ironman (Canada) one of my training buddies (Jason) introduced me to Fox. Jason met Fox at Ironman Canada the previous year. Fox is a retired pilot, who is a great athlete. A ton of fun, he keeps us in the loop about his training activities in Georgia.

And while in Florida at the Disney 70.3 Fox and I met up again, and this time he brought along his friend Kona George. Another retired athlete who has qualified for Kona a few times.

And finally, not even at a race I met Deirdre. While walking our dog I noticed a woman wearing an Ironman Florida shirt. I asked her about the race, we chatted a bit and exchanged e-mails. I subsequently lost the e-mail, but when my wife was wetsuit shopping we were helped by a familiar face. (Kismet I guess). Deirdre eventually became my coach for a season or two, and really helped me progress.

So next time you are at a race, don't be afraid to say, "Hello, my name is...."

Until next time, keep tri'n.

Things you shouldn't tri.

The articles, blogs and other forms of communication about trithalon, this one included, deal with things one should do - training, rest, nutrition, wellness, racing.

Well I thought that I'd put a list of things you shouldn't tri.

1) DON'T wear a new piece of clothing for the first time at a race, unless you are a risk taker who enjoys discomfort. Now if you like bleeding nipples, chaffing and/or blisters in parts unknown head on down to your favourite shop, or the race expo and put that credit card through its paces.

2) DON'T enter a race without proper training. There are no heroes in the medical tent.

3) DON'T Jump into longer distances to early. Take the time to prepare your body for the punishment of Ironman. Not just the race - the training, the expense, and amount of sacrifice you will have to make. Then there is the hit to your wallet.

4) DON'T go to a stag the night before a race. Oh yeah, he's your best friend, and I know you have will power, but you'll have to decide - race or stag.

5) DON'T run without toilet paper. See my earlier post about this one.

6) DON'T think your non-triathlete c0-workers care about your athletic exploits. They think your big race was a marathon, or maybe they'll ask, "was it a full triathlon"? Just say you had a good day, and be happy they remembered that you had an event.

7) DON'T wear black race clothing. Especially in July/August. And especially if you went to a stag the night before your race.

Just a little food for thought. In the meantime, keep tri'n.

People who impress me

Having participated in many different events has offered the opportunity to observe the other participants....and among the hundreds and thousands of people there are always a few who stand out. These are the athletes that I admire the most.

First Timers
Nervous and a bit shell shocked at the enormity of their decision, they are the lifeblood of the sport. With them the sport continues to grow. So next time one racks their bike beside you and unpacks their gear, welcome them to the sport and remember that you too were once a triathlon virgin.

The Big Hearted Athletes
This is the person who is participating for a bigger cause, typically identified with their team in training kit. Not only are they training for the event amongst their family and work obligations, they are also out there raising funds for their cause.

The 60 + years Athletes
These athletes inspire me to no end. Active and vibrant, they love being out there with the young kids and showing them how its done. They also know that putting in time when you are 40 will allow you to be active when you are 60+. They always are smiling, and enjoy every moment. We can learn a lot from this athlete.

The Disabled Athletes
These athletes demonstrate a tenaciousness and spirit that we should all learn from. Handed a difficult hand they are making the best of the situation and doing it with a smile on their face.

Until next time, keep tri'n

It's race day!

One of the parts of triathlon I like best is race day. It's like going to a big party with hundreds of like minded people.

Race organizers are getting better each year at putting on fun, competitive events, in interesting locations. From the courses, to the volunteers, to the expos, to the post race activities a triathlon race is a great place to spend a Saturday or Sunday.

For the athletes it is a chance to test their progress, challenge themselves, and measure themselves against other athletes, and share their successes with their loved ones (who also got up at 4 am to get to the venue - LOVE YOU!).

For the those going to a race the first time it can be a daunting experience. Lots of people moving around, all looking less nervous than you (don't believe it for one second!), announcements, time moving way to quickly, and a line at the Porto Potty that makes a rush hour traffic jam look tame.

So after going to many races here are a few things that help me on race day:

1) Arrive early. This is the key to staying calm and collected. You'll get a parking spot, you'll have time to register, you'll be able to find a good spot in the transition area, you'll have time to set up, warm up, and find a place to think positive spots before you head to the water. And most importantly, you'll get to the Porto Potty when there is little to no line-up, and still has toilet paper. You do not want to be the person rushing in late, squeezing into a small space on the bike rack, and forgetting something.

2) Move slowly and with purpose. If you rush you`ll either forget something or create a big problem e.g. flat tire, rip your wet suit, break your glasses. It`s happened, just don`t let it happen to you.

3) Smile.

4) Help out a fellow athlete. At some point you will need help from someone - use their pump, borrow their goggles, ask for a CO2 cartridge. Buy yourself some good Karma, and help you if you can.

5) Thank the volunteers. Putting on a race take many volunteers - registration and body marking, safety crews, aid stations, and timing. Without them you don`t have a race. Be nice to them, thank them. Hey, the got up just as early as you for a sport they love.

So, go out and have a great race.

Keep tri`n.

Training while you work

If you travel for work, you know firsthand that it can wreak havoc with your normal day-to-day life.

Different time zones, beds, food, and sleeping times are only a few of the pleasures of business travel. Then there is lack of proper equipment, and familiar facilities and training routes.

In other words it can create a difficult environment to train....if you let it.

Depending upon how much travel you do, there are some things you can do.

First, understand that while you are away from home, your goal is to maintain what you've gained. This is not the time to make progress. Having this in mind will go a long way in managing your expectations.

If you travel infrequently try to do something. Running is a great way to explore your environs, and get some fresh air. I always prefer this to being indoors on a stationary bike. If there is a hotel pool, use the time to work on drills or kicking. The short length of hotel pools are not ideal for laps, but perfect for technique.

If you travel more frequently, try to schedule your travel during a recovery week.

If you travel frequently to a regular location, look for facilities close by that will allow you train more similarly as if you were at home.

So don't let business travel put a kink in your training.....with the proper mindset, a bit of planning, and manageable expectations it may make the trip more enjoyable.

Until next time, keep tri'n.

Training is Serious

Training is a serious business. One needs to be prepared - physically and mentally; understand what the objective of the work out is; and how to handle themselves during the workout.

In an earlier post I wrote about objectives and goals. Training is what will help you achieve your objectives and goals.

So let's start with being prepared.

Physically are you healthy enough to train? Do you have a nagging pain or injury? Are you too tired? [This is a dangerous question because if you are inherently lazy I know what your answer will be. But if you know your body you will know the difference. ] Are your energy stores full, and are you hydrated?

Mentally are you ready to focus on what you need to do. If you are riding the stationary bike reading the paper, are your really paying attention to form, pace, duration? Not likely.

What is the objective of the workout? Each session has a purpose, that will get you to your goal. Is it strength? Form? Endurance? Speed? Stick with your objective.

If you've ever done a group ride, you'll understand this scenario. You head out with the intention of sticking to a certain pace, but soon the pace picks up. You want to keep up and pick up your pace. And before you know it you are riding way too hard. You struggle for the rest of the ride. You get home trashed, and cannot deliver on the chores you promised your spouse. And worst of all you are too tired to get an effective workout the next day.
Sometimes it is better to let the group go and do your own thing.

And will you follow the workout? If the swim set calls for 4 x 100y descending from 1:50/100y to 1:40/100y, will you stop if you cannot hold the pace? You should. And next time you need to understand that your first set was too hard. As soon as you cannot achieve the ask you need to consider two things: (i) is the ask realistic, and (ii) am I doing the right thing.

Finally, are you working too hard on easy days, and too easy on hard days? This is a common occurrence. You have a recovery workout planned but you feel really good, so you push the pace. The next day you have a hard workout but you are sluggish so you can't go as hard so you hold back and work, but not hard enough.

So plan your training in each sport as easy/hard/easy/hard.

So remember, training is about progress. Progress is achieved through consistency and continually challenging your body and letting it recover. Progress is achieved by being prepared to do the work. And Progress is achieved by working just hard enough.

And if you are serious about your training you should see progress.

Keep tri'n and have fun.

Do you run with toilet paper?

Being prepared in life is an important ingredient to success, and the same holds true for triathlon.

While we can never exactly predict what is going to happen, we can anticipate that certain situations might arise, and know how to deal with them.

So what does that have to do with toilet paper?

Well toilet paper is my simple yet powerful reminder about being prepared.

First, if you've ever been on a ride or a run when Mother Nature pays an unexpected visit, ever notice how you are always at the furthest point away from home and/or there is no gas station, restaurant, or coffee shop in sight.

Or have you ever been to race, visited the Porto-Potty, and realized (too late of course) that there is no toilet paper.

Now whenever I plan on going for a long session, or an early session I bring a few squares of TP along.

Or when I go to a race I bring a roll of TP Easy way to make friends, and build up some positive race day Karma.

Sounds strange but for whatever reason I don't run into these problems any more. And I don't have to wake up a friend with an early knock on the front door to use their facilities (true story).

So when heading out for a training session be prepared bring along the water bottle, or rain jacket, or the $20 bill, or the spare tube. While it may seem inconvenient at the time, you'll be kicking yourself while you are wet and cold, drinking water out of puddle, or walking your bike/hitch hiking home.

Oh these things happen, and will happen again. Just don't let it happen to you.

Bring the toilet paper, and keep tri'n.

Commitment Continued

In the last post I spoke about what it took to tri - commitment and consistency. Since then I've been thinking more about commitment, specifically what it takes to be committed.

There are number of things in my opinion.

Goals

Goals re extremely important. Notice I said goals. In my opinion, we should set long term and short term goals. Long term goals sit on the horizon - reachable but from your present position still a long way off. Short term goals are your measuring sticks to determine progress.

But goals go even deeper because within the long term and short term buckets you can set goals related to outcome e.g. finish an event in a certain time. You can set goals related to process. e.g. setting a realistic training schedule. And you can set goals related to form and function e.g. improving your swimming technique.

So what ever your goals, if they are realistic, achievable (without being too easy), and measurable, you'll remain committed.


Tell Someone Your Goals

Having someone know your goals is a great way to keep up the commitment levels because you've now made yourself accountable. Make sure to make this an important person in your life who will give a kick in the behind if you are slacking off, and who you'd be a bit ashamed to let them know if you are not doing what you should.

Tri'ing for a Cause

While triathlon is very much an individual sport, training and racing in support of a worthy cause is an excellent way to stay committed. Because a group is counting on you, you don't want to let them down. This is an excellent motivator, and will help you get up early on Saturday to get your cycling miles in.

Tri'ing for yourself

For many of us, pulled in so many directions at work, home, we often neglect ourselves resulting in poor health - physical and mental (i.e. stress). It's easy to wonder how we let ourselves go because it happens so gradually. One day you look in the mirror and wonder who is that person.
So make the investment in yourself, start moving. The benefits are immense. Greater energy, improved health, mental sharpness, the ability to keep up with your kids, fewer sick days etc.
Doesn't that sound better than being a grumpy, tired, couch potato?

Stubbornness

No one likes to be told they cannot do something - it's insulting. And it makes me work even harder. So maybe you need to hear from someone that "there is no way that you'll be able to do a tri" Use that as motivation to remain committed and to prove them wrong.

So, whatever it takes for you, find it and keep tri'n.

Until next time.....

What does it take to tri?

First, thanks to those who have read my first three posts. While the numbers are still small I'm heartened by the fact that someone has taken the time to read my thoughts. Input is appreciated, and if there is a topic that you want discussed...let me know...I'd be happy to give you my thoughts.

So back to the topic at hand.

Let me start with a story. A while ago at the gym, a young buck was speaking about his recent workout. He lifted a ton of weight, ran insane inclines on the treadmill, and did hundreds of pull ups. But the really interesting thing was the question he posed to his locker buddy. "Was there one way to becoming/being fit?"

Being a bit nosy, I walked around the corner to give him my answer. I wasn't sure he was expecting any sort of answer, let alone from me (a stranger), but I told him that in my opinion the answer to his question is yes. Want to know what it is? Commitment and Consistency.

"But what about all the different exercises?", he asked. "Commitment and Consistency are what will get you to do the exercises", I replied. You can choose the appropriate exercises and sessions for your activity, but if you are not Committed and you do not train Consistently, what you do will not really matter.

Ever wonder why diet programs and gyms do so well...they know that most of their Clients are not Committed or Consistent.

So what do these two words mean? For me they mean this:

(i) Commitment comes down to setting a goal and being prepared to do the work to make that happen. Sometimes you can get others to help your commitment, but at the end of the day it comes down to you.

(ii) Consistency comes down to not taking short cuts, of putting in the time, and putting in the work - repeatedly.

So if you are interested in doing a tri, or any type of activity for that matter, I suggest that the first two questions you need to ask are.

Can I commit?

Can I what it takes consistently?

If the answers to both questions are Yes, then you are on a great platform to begin your journey.

If you have one or two No's, then try to determine what it will take to make them a Yes. Is it you? Do you have track record or staring things hot, and burning out? Is it something else - work or family requirements? Is it an injury or some other physical / health issue that needs to be treated.

So whether you are new to the sport, or a seasoned veteran, ask your self, do you have what it takes to tri?

Until next time, keep tri'n.

But it's raining/cold/windy outside.

As I got caught in a heavy downpour during my ride this morning I started thinking about the benefits of training in poor/bad weather.

Oh sure, I receive comments at home, and glances from drivers and pedestrians who are trying to get inside, but the truth of the matter is that these days prepared me for less than ideal race day conditions.

The purpose of training is to prepare your body and your mind for race day. That means trying to replicate, as closely as possible, the different course conditions. And weather is a condition that needs to be considered.

We all like to think (read hope) that our race days will be sunny, warm, and wind free. But the reality is that we cannot predict race day weather...so a dark, cold, wet, and/or windy day is just a likely.

So by choosing to train in less than ideal conditions you will be prepared for anything Mother Nature throws at you on race day.

Wet? You'll be confident handling your bike on the wet road. And you'll know that you need a band aid to keep the blisters away during the run.
Choppy water? You know how to time your breathing so you don't swallow water, and adjust your stroke.
Windy? You know what gearing you'll need to spin through the gusts.

So when race day conditions are not so great you will be able to concentrate on the task at hand...getting to the finish line.

So the next time the weather forecast is less than ideal look at it as a perfect training day. Grab the proper gear and have a great session.

But remember safety first. Do not go out in unsafe conditions. Thunder, poor visibility, extreme heat, extreme cold are conditions that make me think twice.

|Have fun, and keep tri'n.

Why do I tri?

A simple question with many different answers.

The simple and most obvious answer is that it keeps me healthy. Physically I am in the best shape of my life. Consistent training will do that for you. Mentally it has strengthened my capacity to deal with challenging situations, and more importantly focus on the present.

Peel another layer on this onion and I will tell you that I am a competitive person. This description can conjure up scary images of Double A Type, sore loser, win at all cost personalities. That's not me.

Don't misunderstand...I do not like losing, I do not like under performing; but if I did not put in the work, or someone simply out performed, then I'll be the first to shake their hand. I am competitive with myself first, then I compete against others. Triathlon gives me this opportunity because it is me against the clock.

So let's peel another layer. I see myself as an athlete. I've played many sports - team and individual. I love the physicality of being an athlete, the camaraderie of teammates, of pushing my body, going to practice or training.

Going deeper it becomes more interesting as it gets to the psychology of me. I like the fact that it differentiates me.

Triathlon, while growing in popularity, is still a sport that is not understood by the majority. Say you are a runner and people nod and move on. Say you are a triathlete and see what happens. Raised eyebrows, questions about distances, why we wear skin tight clothing, why we train in the rain, do we ever eat junk food etc., are only a few of the questions.

Beyond the physical and psychological aspects triathlon has allowed my wife and I to see the world - not the expected places, but places you never heard of - some of the most beautiful places you could imagine, whether in our province, our country or half way around the world.

So that's why I tri.

Will you tri?

Keep tri'n

The Horn Has Sounded

Welcome to Every One Tri.

I love the sport of triathlon. And I want to share this love with the rest of you.

After over a decade of being a "triathlete", I've participated in race distances from sprint to Ironman; swum, cycled, and ran thousands of kilometers; learned about myself - physically and mentally; learned what not to do; and have been asked thousands of questions about races, fitness, nutrition, and training.

Make no mistake, I am not a professional or even an elite athlete. I have no official designation as a coach or nutritionist. I work 9-10 hours a day in the advertising industry, am married (to a new triathlete), and lead an active, busy life.

What I do have is a decade's worth of experience; a love for the sport; a sense of humour; a belief that every one can participate in this sport; and a desire to share this with you.

My goal is to share stories, provide tips and hints, information, and a perspective about the sport.

I hope that you enjoy.

Keep tri'n.