Over the past few days Canadian triathletes experienced profound disappointment at the London Olympics. Paula Findlay finished in last place, and Simon Whitfield did not even get the opportunity to complete his race after crashing only 30 seconds into the bike leg of the race.
What makes it difficult for Simon is that this is most likely his last
Olympic event, and maybe even his last triathlon. It is not certain that he would have
won, or even made the podium, but what he wanted most was to show his
stuff to the world. And to see how all the training, sacrifice, and
effort would have been measured against the rest of the field.
Paula entered the race with no race situations for the past 12-months. Maybe she was simply fooling herself. Maybe she should not have even
stepped up to the start line? But true competitors will never back away
from a challenge. Regardless it was crystal clear that she felt the pressure of disappointing others - family, coaches, teammates, and Canada. That certainly is a great deal of pressure for a 20-something.
I'm in no way comparing myself to these two world class athletes in terms of ability, but I understand what they may be feeling.
Like Simon, I also have a DNF. It was at an Olympic Distance race in Corner Brook, NL in 2005 and my body would not co-operate, and after a tough bike lap I pulled the chute and handed my bib to an official. As soon as I handed it in I wished I did not. It felt awful being in transition packing up my things as others were still on course. And it was even worse at the athletes dinner having to tell people I DNF'ed. I vowed then that I would never again DNF.
And a little later that year I experienced what Paula did at Ironman Canada. Even going in to the event prepared my body shut down - dehydration - during the race and I had to struggle across the finish line in over 16 hours. It was a dreadful run leg - cramping, stumbling. But I heard my name called, got a medal, and finisher t-shirt. And a few hours in the medical tent. But I finished. And even though my time goal was not achieved I averted a major disappointment.
So the question I asked myself is how should we view disappointment?
First, I think it is naive to think that we will go through our lives without disappointment.
Second there are will be major and minor disappointments. Don't make a minor disappointment into a major one.
Third, it's how you deal with the disappointment that you'll be measured by. We are allowed some time mourn if you will but do you let the bitterness consume you? NO! Disappointment is simply a new motivator.
And finally, let's reshape our view of disappointment by reassessing how
we measure ourselves. Perhaps we are not managing our expectations, investing too much in the wrong things, acting in unhealthy ways. Instead of using finishing times as a measure perhaps we should measure if we really gave our all, or if we finishing in a healthy and uninjured state. Or instead of a placement perhaps we should measure ourselves against how we executed our race plan.
So if you've had some disappointment with your recent training, races etc. take a step back and determine how you are looking at / dealing with the disappointment. You may just surprise your self and get back on the positive track.
Until next time, keep tri'n.
Wednesday, August 8, 2012
Tuesday, July 24, 2012
#TDF Challenge - Final Report and Thoughts for Next Year
The end of the Tour de France always saddens me somewhat. I always am thrilled by watching super humans push and pedal themselves across / around a country by traveling through towns, country side, and over mountains for the greater part of a month.
And this is part of the reason I decided to take on a riding challenge - in some way I wanted to participate beyond simply watching.
But this year I am a tiny bit glad the tour is over as it also marks the end of my #TDF Challenge where I attempted to ride each day the Tour rode - 22 day of riding with two rest days.
At the end of 22 days of the Tour (one prologue and 21 stages) I rode for 21 of those days.
In those 21 days I accumulated 474km of riding - an average of 22.5 km/day. My longest ride was 40km, and my shortest was 2km. The 2km shortest ride was on the final Sunday and I fully admit that I limped over the finish line.
I will not lie - at times it was a bit of a struggle, even though overall it was something I was pleased to have attempted.
Physically I suffer from mild cumulative fatigue, and the two rest days were very welcome indeed. The first rest day came after 10 days of riding and I now know why the Tour riders are so grateful for this before they get into the grueling mountain stages.
I was also fortunate that I did not suffer any injuries over this period that would have kept me off the bike.
Luckily the weather also cooperated as no ride ever needed to be started in wet or inclement conditions, or taken indoors to the trainer. Around here is it was hot and muggy, but for the most part I could ride in the morning when the conditions were cooler.
The dramatic increase in cycling volume really benefited my cycling ability, especially sustained effort up hills and technique. This also translated well into improved speed and power on flatter terrain.
I measured many of my rides with Strava, and was able to see these results over the same the routes through out the 22 days.
The cycling also helped my running even though I did not do as much running during this time. However the higher cadence required in cycling translated well to running. The proof was running a 52 min 10km on a very challenging and hilly run course, after the swim and bike legs of an Olympic triathlon.
As I was coming to the end of the challenge I began to think of next year and how I might revise the challenge.
Here are some early thoughts:
These changes would increase the challenge and would likely require more preparation. But given this years
Challenge results these type of modifications should be manageable.
So to end I hope that next year I can encourage / entice people to join me in the the challenge - either local riders or with you - virtually.
But for now I will enjoy a few days off, then get back into more triathlon specific training for my upcoming race in about four weeks.
So don't be afraid to challenge yourself, and until next time.....keep tri'n.
And this is part of the reason I decided to take on a riding challenge - in some way I wanted to participate beyond simply watching.
But this year I am a tiny bit glad the tour is over as it also marks the end of my #TDF Challenge where I attempted to ride each day the Tour rode - 22 day of riding with two rest days.
At the end of 22 days of the Tour (one prologue and 21 stages) I rode for 21 of those days.
In those 21 days I accumulated 474km of riding - an average of 22.5 km/day. My longest ride was 40km, and my shortest was 2km. The 2km shortest ride was on the final Sunday and I fully admit that I limped over the finish line.
I will not lie - at times it was a bit of a struggle, even though overall it was something I was pleased to have attempted.
Physically I suffer from mild cumulative fatigue, and the two rest days were very welcome indeed. The first rest day came after 10 days of riding and I now know why the Tour riders are so grateful for this before they get into the grueling mountain stages.
I was also fortunate that I did not suffer any injuries over this period that would have kept me off the bike.
Luckily the weather also cooperated as no ride ever needed to be started in wet or inclement conditions, or taken indoors to the trainer. Around here is it was hot and muggy, but for the most part I could ride in the morning when the conditions were cooler.
The dramatic increase in cycling volume really benefited my cycling ability, especially sustained effort up hills and technique. This also translated well into improved speed and power on flatter terrain.
I measured many of my rides with Strava, and was able to see these results over the same the routes through out the 22 days.
The cycling also helped my running even though I did not do as much running during this time. However the higher cadence required in cycling translated well to running. The proof was running a 52 min 10km on a very challenging and hilly run course, after the swim and bike legs of an Olympic triathlon.
As I was coming to the end of the challenge I began to think of next year and how I might revise the challenge.
Here are some early thoughts:
- include a minimum mileage requirement
- ride to a given percentage of each stage.
- ride similar conditions e.g. when the Tours is in the mountains do hills, and in ITT do sprints or speed, and on the flats do steady tempo
These changes would increase the challenge and would likely require more preparation. But given this years
Challenge results these type of modifications should be manageable.
So to end I hope that next year I can encourage / entice people to join me in the the challenge - either local riders or with you - virtually.
But for now I will enjoy a few days off, then get back into more triathlon specific training for my upcoming race in about four weeks.
So don't be afraid to challenge yourself, and until next time.....keep tri'n.
Tuesday, July 10, 2012
Becoming a rider for a month: TDF Challenge Update
As I wrote last week, I've undertaken a challenge to ride each day the Tour de France rides. This would be 21 days of riding over a span of 23 days.
The purpose was to build some volume, add some spice to training, help improve my riding, and strengthen my mental game.
So after the first 10 days of the Tour de France (1 Prologue and 9 stages) I can say that I am right on track.
Over that time I've covered 275 km and climbed over 1000 m. This represents an increase of over 200% to my current cycling volume.
It's been interesting to see the changes over the first half of the challenge.
But before we get into that let me state that I am really enjoying this challenge. I think that it has opened my eyes and mind to different ways of training and I will be more willing to try different methods to achieve results.
I have an Oly Tri this weekend and I'll be interested to see how things unfold in the bike and run segments giving this challenge. I'll write a review on that next week.
So let's review the past 10 days:
Days 1 - 4
I was fresh and really charged up. Ready to roll, and push the effort whenever possible.
Days 5 - 8
Over time cumulative fatigue and mental strain began to build.
The negative thoughts of skipping a day begin to creep in, especially if you need to get up early to get the ride in because of commitments later in the day.
While I have experienced those thoughts I'm lucky that I ride with a group a few mornings a week and I've told enough people about the challenge that it keeps me committed to achieving my challenge.
I also became more selective on work load during a ride, and focused on technique.
Days 9 - 10
With a rest day on the horizon the efforts picked up, and mentally I was fresher.
So here are some parting thoughts:
1) A challenge should be hard but still achievable. If it is too easy it is not a challenge.
2) Do not be afraid to challenge yourself. You are stronger than you may think. Only when pushed will you see this.
3) I am lucky to have a support network to help me achieve my goal.
4) I appreciate even more the stress and rigours of professional bike riders. The mental sharpness that must be maintained. The fatigue of pushing oneself to the brink each day, and having to do it over and over. And the need to recover well.
So wish me luck on the next number of days, and good luck on what ever challenge you choose. Maybe you want to complete the remainder of the TDF challenge with me. Give it some thought.
Until next time, keep tri'n.
The purpose was to build some volume, add some spice to training, help improve my riding, and strengthen my mental game.
So after the first 10 days of the Tour de France (1 Prologue and 9 stages) I can say that I am right on track.
Over that time I've covered 275 km and climbed over 1000 m. This represents an increase of over 200% to my current cycling volume.
It's been interesting to see the changes over the first half of the challenge.
But before we get into that let me state that I am really enjoying this challenge. I think that it has opened my eyes and mind to different ways of training and I will be more willing to try different methods to achieve results.
I have an Oly Tri this weekend and I'll be interested to see how things unfold in the bike and run segments giving this challenge. I'll write a review on that next week.
So let's review the past 10 days:
Days 1 - 4
I was fresh and really charged up. Ready to roll, and push the effort whenever possible.
Days 5 - 8
Over time cumulative fatigue and mental strain began to build.
The negative thoughts of skipping a day begin to creep in, especially if you need to get up early to get the ride in because of commitments later in the day.
While I have experienced those thoughts I'm lucky that I ride with a group a few mornings a week and I've told enough people about the challenge that it keeps me committed to achieving my challenge.
I also became more selective on work load during a ride, and focused on technique.
Days 9 - 10
With a rest day on the horizon the efforts picked up, and mentally I was fresher.
So here are some parting thoughts:
1) A challenge should be hard but still achievable. If it is too easy it is not a challenge.
2) Do not be afraid to challenge yourself. You are stronger than you may think. Only when pushed will you see this.
3) I am lucky to have a support network to help me achieve my goal.
4) I appreciate even more the stress and rigours of professional bike riders. The mental sharpness that must be maintained. The fatigue of pushing oneself to the brink each day, and having to do it over and over. And the need to recover well.
So wish me luck on the next number of days, and good luck on what ever challenge you choose. Maybe you want to complete the remainder of the TDF challenge with me. Give it some thought.
Until next time, keep tri'n.
Friday, July 6, 2012
It's a stretch.
This is a topic that much has been written about, and debated - stretching.
Stretching is like flossing. You know you should do it, but somehow it never gets into the routine.
And to be 100% transparent with you for most of my athletic career I've fallen into the "less" category. But as I get older, and the aches, pains. and injuries take longer to subside, I appreciate more the need to stretch.
The first area of debate is when to stretch - before? after? both?. This is a difficult question to answer generally because each of us is different. Personally I like to do some before activity, and then afterwards.
Before activity dynamic stretching is effective in getting one ready to perform.
What is a dynamic stretch? As the name implies it is an active use of the muscle(s) as they go through a range of motion. For example, walking lunges are an excellent example, as you are engaging multiple muscle groups that will be used during running and cycling - the core, hip-flexors, and glutes.
These are great to do as part of a warm-up so that you are ready for the main section of your workout. It also helps get you ready to work hard. And being warmed up will help minimize injuries.
After a session I switch to static stretches.
Static stretches isolate a muscle and focus on lengthening the muscle. These type of stretches are held for a longer period of time, :20 - :30-seconds, and should not be painful. It's also important to breathe as you enter the stretch.
These are good for after your workout to help alleviate soreness and tight muscles, and help speed up the recovery process, in addition to nutrition, hydration, and rest.
For both styles of stretching a quick Google search will locate hundreds of articles, images, and videos about stretching. So warm up those fingers, and get going.
Until next time, keep tri'n
Stretching is like flossing. You know you should do it, but somehow it never gets into the routine.
And to be 100% transparent with you for most of my athletic career I've fallen into the "less" category. But as I get older, and the aches, pains. and injuries take longer to subside, I appreciate more the need to stretch.
The first area of debate is when to stretch - before? after? both?. This is a difficult question to answer generally because each of us is different. Personally I like to do some before activity, and then afterwards.
Before activity dynamic stretching is effective in getting one ready to perform.
What is a dynamic stretch? As the name implies it is an active use of the muscle(s) as they go through a range of motion. For example, walking lunges are an excellent example, as you are engaging multiple muscle groups that will be used during running and cycling - the core, hip-flexors, and glutes.
These are great to do as part of a warm-up so that you are ready for the main section of your workout. It also helps get you ready to work hard. And being warmed up will help minimize injuries.
After a session I switch to static stretches.
Static stretches isolate a muscle and focus on lengthening the muscle. These type of stretches are held for a longer period of time, :20 - :30-seconds, and should not be painful. It's also important to breathe as you enter the stretch.
These are good for after your workout to help alleviate soreness and tight muscles, and help speed up the recovery process, in addition to nutrition, hydration, and rest.
For both styles of stretching a quick Google search will locate hundreds of articles, images, and videos about stretching. So warm up those fingers, and get going.
Until next time, keep tri'n
Wednesday, July 4, 2012
Challenge time...become a rider for a month
One thing that always keeps you sharp is a challenge.
Since the Tour de France is now underway, challenge yourself to become a rider for a month and ride everyday the Tour does. This would be 21 days of riding in 23 days.
This challenge is about consistency, endurance, and volume. By no means do you have to complete a century every day, and nor do you have to ride hard all the time. All you need to do is ride consistently.
Get on your bike and ride. One day you may want to ride hard and long, the next easy, and the next a short, but intense hill workout. All are good. Just make sure to pace yourself to make it to the end. And if you miss a day or two...don't worry because you'll still be benefiting from a significant volume.
So far I've ridden the day of the prologue, and the first three stages. Tonight's ride will be another to match stage four.
At the end of each week, I'll post my stats and throughout I'll bring you up to speed on my progress.
If you decide to take on the challenge, I'd love to know how you are doing.
Until next time, keep tri'n.
Since the Tour de France is now underway, challenge yourself to become a rider for a month and ride everyday the Tour does. This would be 21 days of riding in 23 days.
This challenge is about consistency, endurance, and volume. By no means do you have to complete a century every day, and nor do you have to ride hard all the time. All you need to do is ride consistently.
Get on your bike and ride. One day you may want to ride hard and long, the next easy, and the next a short, but intense hill workout. All are good. Just make sure to pace yourself to make it to the end. And if you miss a day or two...don't worry because you'll still be benefiting from a significant volume.
So far I've ridden the day of the prologue, and the first three stages. Tonight's ride will be another to match stage four.
At the end of each week, I'll post my stats and throughout I'll bring you up to speed on my progress.
If you decide to take on the challenge, I'd love to know how you are doing.
Until next time, keep tri'n.
Sunday, January 15, 2012
Don't go overboard.
It's January, actually one-half of the way through the month, the start of a new calendar year, and likely the beginning of a new season, so you've probably made a few resolutions and set some goals.
Add in the fact that you may have over eaten, been over served, not rested as much as hoped, this sounds like a recipe for potential injury.
Why you ask? It's quite simple....you will try to make up ground by working too hard, too often, or worse both.
As you look at the calendar and see that you now have 5 months to your first race you say to yourself, "Time to get to work. Time to put in the time and effort."
But before you get to work let's take some time to take stock.
Most of us think that we are always in mid season form. Unfortunately that is not the case. Your body knows it is still early season, maybe even still off-season for some of you.
So take things slowly at first and build into your training program.
The first thing is to get back into the routine of a training program. Let your family know about the program. Get used to working out for 5 - 6 days in a row. Layout out the equipment you need for the next day. Have healthy snacks at the office to fuel your workouts or help your recover.
Don't do speed work. Rather think about form and technique. This is a safer, healthier way to train, it develops new and proper muscle memory, and will still work your cardio and muscular systems.
If you have not run in a while, take it easy. Try to run on softer ground if you can. It will take some time to toughen up the tendons and ligaments.
Don't jump into two-a-days to quickly. And if you do ensure that you do not do two harder workouts in one day. You'll only be sore, and you risk injuries.
So there you have it. A better recipe to ensure this is your best season yet.
Until next time keep tri'n.
Add in the fact that you may have over eaten, been over served, not rested as much as hoped, this sounds like a recipe for potential injury.
Why you ask? It's quite simple....you will try to make up ground by working too hard, too often, or worse both.
As you look at the calendar and see that you now have 5 months to your first race you say to yourself, "Time to get to work. Time to put in the time and effort."
But before you get to work let's take some time to take stock.
Most of us think that we are always in mid season form. Unfortunately that is not the case. Your body knows it is still early season, maybe even still off-season for some of you.
So take things slowly at first and build into your training program.
The first thing is to get back into the routine of a training program. Let your family know about the program. Get used to working out for 5 - 6 days in a row. Layout out the equipment you need for the next day. Have healthy snacks at the office to fuel your workouts or help your recover.
Don't do speed work. Rather think about form and technique. This is a safer, healthier way to train, it develops new and proper muscle memory, and will still work your cardio and muscular systems.
If you have not run in a while, take it easy. Try to run on softer ground if you can. It will take some time to toughen up the tendons and ligaments.
Don't jump into two-a-days to quickly. And if you do ensure that you do not do two harder workouts in one day. You'll only be sore, and you risk injuries.
So there you have it. A better recipe to ensure this is your best season yet.
Until next time keep tri'n.
Wednesday, December 14, 2011
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.
Tuesday, November 29, 2011
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.
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.
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.]
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.
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.
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.
--------------
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.
----------------
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.]
-----------------
- 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.
-------------------
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.
Monday, November 28, 2011
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.
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.
Tuesday, November 22, 2011
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 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.
Wednesday, November 16, 2011
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.
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.
Saturday, September 10, 2011
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.
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.
Wednesday, August 31, 2011
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.
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.
Thursday, August 18, 2011
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.
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.
Sunday, August 14, 2011
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'.
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'.
Sunday, August 7, 2011
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.
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.
Tuesday, August 2, 2011
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.
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.
Monday, August 1, 2011
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.
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.
Monday, July 18, 2011
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.
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.
Friday, July 15, 2011
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.
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.
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