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.