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.

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

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.

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

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

Mon            Tues                Wed               Thurs                Fri                     Sat                    Sun

Swim           Bike                 Run                 Swim                  Off                     Bike                   Run
Run                                      Bike               Bike                                              Swim

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

- Get plenty of rest.  Eat well.

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

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

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

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

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

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

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

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

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

Consider what works for you and give it a try.

Until then, keep tri'n.

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

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

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

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

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

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

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

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

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

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

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

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

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

Until then keep tri'n.

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.

Measure to improve

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

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

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

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

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

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

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

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

Here is what I measure for each workout:

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

Every month

1) Weight
2) Heart rate

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

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

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

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

Until next time, keep tri'n.

Training with music

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

Here's my point of view on music.

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

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

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

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

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.

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.