One of the parts of triathlon I like best is race day. It's like going to a big party with hundreds of like minded people.
Race organizers are getting better each year at putting on fun, competitive events, in interesting locations. From the courses, to the volunteers, to the expos, to the post race activities a triathlon race is a great place to spend a Saturday or Sunday.
For the athletes it is a chance to test their progress, challenge themselves, and measure themselves against other athletes, and share their successes with their loved ones (who also got up at 4 am to get to the venue - LOVE YOU!).
For the those going to a race the first time it can be a daunting experience. Lots of people moving around, all looking less nervous than you (don't believe it for one second!), announcements, time moving way to quickly, and a line at the Porto Potty that makes a rush hour traffic jam look tame.
So after going to many races here are a few things that help me on race day:
1) Arrive early. This is the key to staying calm and collected. You'll get a parking spot, you'll have time to register, you'll be able to find a good spot in the transition area, you'll have time to set up, warm up, and find a place to think positive spots before you head to the water. And most importantly, you'll get to the Porto Potty when there is little to no line-up, and still has toilet paper. You do not want to be the person rushing in late, squeezing into a small space on the bike rack, and forgetting something.
2) Move slowly and with purpose. If you rush you`ll either forget something or create a big problem e.g. flat tire, rip your wet suit, break your glasses. It`s happened, just don`t let it happen to you.
3) Smile.
4) Help out a fellow athlete. At some point you will need help from someone - use their pump, borrow their goggles, ask for a CO2 cartridge. Buy yourself some good Karma, and help you if you can.
5) Thank the volunteers. Putting on a race take many volunteers - registration and body marking, safety crews, aid stations, and timing. Without them you don`t have a race. Be nice to them, thank them. Hey, the got up just as early as you for a sport they love.
So, go out and have a great race.
Keep tri`n.
Wednesday, June 22, 2011
Tuesday, June 21, 2011
Training while you work
If you travel for work, you know firsthand that it can wreak havoc with your normal day-to-day life.
Different time zones, beds, food, and sleeping times are only a few of the pleasures of business travel. Then there is lack of proper equipment, and familiar facilities and training routes.
In other words it can create a difficult environment to train....if you let it.
Depending upon how much travel you do, there are some things you can do.
First, understand that while you are away from home, your goal is to maintain what you've gained. This is not the time to make progress. Having this in mind will go a long way in managing your expectations.
If you travel infrequently try to do something. Running is a great way to explore your environs, and get some fresh air. I always prefer this to being indoors on a stationary bike. If there is a hotel pool, use the time to work on drills or kicking. The short length of hotel pools are not ideal for laps, but perfect for technique.
If you travel more frequently, try to schedule your travel during a recovery week.
If you travel frequently to a regular location, look for facilities close by that will allow you train more similarly as if you were at home.
So don't let business travel put a kink in your training.....with the proper mindset, a bit of planning, and manageable expectations it may make the trip more enjoyable.
Until next time, keep tri'n.
Different time zones, beds, food, and sleeping times are only a few of the pleasures of business travel. Then there is lack of proper equipment, and familiar facilities and training routes.
In other words it can create a difficult environment to train....if you let it.
Depending upon how much travel you do, there are some things you can do.
First, understand that while you are away from home, your goal is to maintain what you've gained. This is not the time to make progress. Having this in mind will go a long way in managing your expectations.
If you travel infrequently try to do something. Running is a great way to explore your environs, and get some fresh air. I always prefer this to being indoors on a stationary bike. If there is a hotel pool, use the time to work on drills or kicking. The short length of hotel pools are not ideal for laps, but perfect for technique.
If you travel more frequently, try to schedule your travel during a recovery week.
If you travel frequently to a regular location, look for facilities close by that will allow you train more similarly as if you were at home.
So don't let business travel put a kink in your training.....with the proper mindset, a bit of planning, and manageable expectations it may make the trip more enjoyable.
Until next time, keep tri'n.
Wednesday, June 15, 2011
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.
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.
Monday, June 6, 2011
Do you run with toilet paper?
Being prepared in life is an important ingredient to success, and the same holds true for triathlon.
While we can never exactly predict what is going to happen, we can anticipate that certain situations might arise, and know how to deal with them.
So what does that have to do with toilet paper?
Well toilet paper is my simple yet powerful reminder about being prepared.
First, if you've ever been on a ride or a run when Mother Nature pays an unexpected visit, ever notice how you are always at the furthest point away from home and/or there is no gas station, restaurant, or coffee shop in sight.
Or have you ever been to race, visited the Porto-Potty, and realized (too late of course) that there is no toilet paper.
Now whenever I plan on going for a long session, or an early session I bring a few squares of TP along.
Or when I go to a race I bring a roll of TP Easy way to make friends, and build up some positive race day Karma.
Sounds strange but for whatever reason I don't run into these problems any more. And I don't have to wake up a friend with an early knock on the front door to use their facilities (true story).
So when heading out for a training session be prepared bring along the water bottle, or rain jacket, or the $20 bill, or the spare tube. While it may seem inconvenient at the time, you'll be kicking yourself while you are wet and cold, drinking water out of puddle, or walking your bike/hitch hiking home.
Oh these things happen, and will happen again. Just don't let it happen to you.
Bring the toilet paper, and keep tri'n.
While we can never exactly predict what is going to happen, we can anticipate that certain situations might arise, and know how to deal with them.
So what does that have to do with toilet paper?
Well toilet paper is my simple yet powerful reminder about being prepared.
First, if you've ever been on a ride or a run when Mother Nature pays an unexpected visit, ever notice how you are always at the furthest point away from home and/or there is no gas station, restaurant, or coffee shop in sight.
Or have you ever been to race, visited the Porto-Potty, and realized (too late of course) that there is no toilet paper.
Now whenever I plan on going for a long session, or an early session I bring a few squares of TP along.
Or when I go to a race I bring a roll of TP Easy way to make friends, and build up some positive race day Karma.
Sounds strange but for whatever reason I don't run into these problems any more. And I don't have to wake up a friend with an early knock on the front door to use their facilities (true story).
So when heading out for a training session be prepared bring along the water bottle, or rain jacket, or the $20 bill, or the spare tube. While it may seem inconvenient at the time, you'll be kicking yourself while you are wet and cold, drinking water out of puddle, or walking your bike/hitch hiking home.
Oh these things happen, and will happen again. Just don't let it happen to you.
Bring the toilet paper, and keep tri'n.
Saturday, May 28, 2011
Commitment Continued
In the last post I spoke about what it took to tri - commitment and consistency. Since then I've been thinking more about commitment, specifically what it takes to be committed.
There are number of things in my opinion.
Goals
Goals re extremely important. Notice I said goals. In my opinion, we should set long term and short term goals. Long term goals sit on the horizon - reachable but from your present position still a long way off. Short term goals are your measuring sticks to determine progress.
But goals go even deeper because within the long term and short term buckets you can set goals related to outcome e.g. finish an event in a certain time. You can set goals related to process. e.g. setting a realistic training schedule. And you can set goals related to form and function e.g. improving your swimming technique.
So what ever your goals, if they are realistic, achievable (without being too easy), and measurable, you'll remain committed.
Tell Someone Your Goals
Having someone know your goals is a great way to keep up the commitment levels because you've now made yourself accountable. Make sure to make this an important person in your life who will give a kick in the behind if you are slacking off, and who you'd be a bit ashamed to let them know if you are not doing what you should.
Tri'ing for a Cause
While triathlon is very much an individual sport, training and racing in support of a worthy cause is an excellent way to stay committed. Because a group is counting on you, you don't want to let them down. This is an excellent motivator, and will help you get up early on Saturday to get your cycling miles in.
Tri'ing for yourself
For many of us, pulled in so many directions at work, home, we often neglect ourselves resulting in poor health - physical and mental (i.e. stress). It's easy to wonder how we let ourselves go because it happens so gradually. One day you look in the mirror and wonder who is that person.
So make the investment in yourself, start moving. The benefits are immense. Greater energy, improved health, mental sharpness, the ability to keep up with your kids, fewer sick days etc.
Doesn't that sound better than being a grumpy, tired, couch potato?
Stubbornness
No one likes to be told they cannot do something - it's insulting. And it makes me work even harder. So maybe you need to hear from someone that "there is no way that you'll be able to do a tri" Use that as motivation to remain committed and to prove them wrong.
So, whatever it takes for you, find it and keep tri'n.
Until next time.....
There are number of things in my opinion.
Goals
Goals re extremely important. Notice I said goals. In my opinion, we should set long term and short term goals. Long term goals sit on the horizon - reachable but from your present position still a long way off. Short term goals are your measuring sticks to determine progress.
But goals go even deeper because within the long term and short term buckets you can set goals related to outcome e.g. finish an event in a certain time. You can set goals related to process. e.g. setting a realistic training schedule. And you can set goals related to form and function e.g. improving your swimming technique.
So what ever your goals, if they are realistic, achievable (without being too easy), and measurable, you'll remain committed.
Tell Someone Your Goals
Having someone know your goals is a great way to keep up the commitment levels because you've now made yourself accountable. Make sure to make this an important person in your life who will give a kick in the behind if you are slacking off, and who you'd be a bit ashamed to let them know if you are not doing what you should.
Tri'ing for a Cause
While triathlon is very much an individual sport, training and racing in support of a worthy cause is an excellent way to stay committed. Because a group is counting on you, you don't want to let them down. This is an excellent motivator, and will help you get up early on Saturday to get your cycling miles in.
Tri'ing for yourself
For many of us, pulled in so many directions at work, home, we often neglect ourselves resulting in poor health - physical and mental (i.e. stress). It's easy to wonder how we let ourselves go because it happens so gradually. One day you look in the mirror and wonder who is that person.
So make the investment in yourself, start moving. The benefits are immense. Greater energy, improved health, mental sharpness, the ability to keep up with your kids, fewer sick days etc.
Doesn't that sound better than being a grumpy, tired, couch potato?
Stubbornness
No one likes to be told they cannot do something - it's insulting. And it makes me work even harder. So maybe you need to hear from someone that "there is no way that you'll be able to do a tri" Use that as motivation to remain committed and to prove them wrong.
So, whatever it takes for you, find it and keep tri'n.
Until next time.....
Tuesday, May 24, 2011
What does it take to tri?
First, thanks to those who have read my first three posts. While the numbers are still small I'm heartened by the fact that someone has taken the time to read my thoughts. Input is appreciated, and if there is a topic that you want discussed...let me know...I'd be happy to give you my thoughts.
So back to the topic at hand.
Let me start with a story. A while ago at the gym, a young buck was speaking about his recent workout. He lifted a ton of weight, ran insane inclines on the treadmill, and did hundreds of pull ups. But the really interesting thing was the question he posed to his locker buddy. "Was there one way to becoming/being fit?"
Being a bit nosy, I walked around the corner to give him my answer. I wasn't sure he was expecting any sort of answer, let alone from me (a stranger), but I told him that in my opinion the answer to his question is yes. Want to know what it is? Commitment and Consistency.
"But what about all the different exercises?", he asked. "Commitment and Consistency are what will get you to do the exercises", I replied. You can choose the appropriate exercises and sessions for your activity, but if you are not Committed and you do not train Consistently, what you do will not really matter.
Ever wonder why diet programs and gyms do so well...they know that most of their Clients are not Committed or Consistent.
So what do these two words mean? For me they mean this:
(i) Commitment comes down to setting a goal and being prepared to do the work to make that happen. Sometimes you can get others to help your commitment, but at the end of the day it comes down to you.
(ii) Consistency comes down to not taking short cuts, of putting in the time, and putting in the work - repeatedly.
So if you are interested in doing a tri, or any type of activity for that matter, I suggest that the first two questions you need to ask are.
Can I commit?
Can I what it takes consistently?
If the answers to both questions are Yes, then you are on a great platform to begin your journey.
If you have one or two No's, then try to determine what it will take to make them a Yes. Is it you? Do you have track record or staring things hot, and burning out? Is it something else - work or family requirements? Is it an injury or some other physical / health issue that needs to be treated.
So whether you are new to the sport, or a seasoned veteran, ask your self, do you have what it takes to tri?
Until next time, keep tri'n.
So back to the topic at hand.
Let me start with a story. A while ago at the gym, a young buck was speaking about his recent workout. He lifted a ton of weight, ran insane inclines on the treadmill, and did hundreds of pull ups. But the really interesting thing was the question he posed to his locker buddy. "Was there one way to becoming/being fit?"
Being a bit nosy, I walked around the corner to give him my answer. I wasn't sure he was expecting any sort of answer, let alone from me (a stranger), but I told him that in my opinion the answer to his question is yes. Want to know what it is? Commitment and Consistency.
"But what about all the different exercises?", he asked. "Commitment and Consistency are what will get you to do the exercises", I replied. You can choose the appropriate exercises and sessions for your activity, but if you are not Committed and you do not train Consistently, what you do will not really matter.
Ever wonder why diet programs and gyms do so well...they know that most of their Clients are not Committed or Consistent.
So what do these two words mean? For me they mean this:
(i) Commitment comes down to setting a goal and being prepared to do the work to make that happen. Sometimes you can get others to help your commitment, but at the end of the day it comes down to you.
(ii) Consistency comes down to not taking short cuts, of putting in the time, and putting in the work - repeatedly.
So if you are interested in doing a tri, or any type of activity for that matter, I suggest that the first two questions you need to ask are.
Can I commit?
Can I what it takes consistently?
If the answers to both questions are Yes, then you are on a great platform to begin your journey.
If you have one or two No's, then try to determine what it will take to make them a Yes. Is it you? Do you have track record or staring things hot, and burning out? Is it something else - work or family requirements? Is it an injury or some other physical / health issue that needs to be treated.
So whether you are new to the sport, or a seasoned veteran, ask your self, do you have what it takes to tri?
Until next time, keep tri'n.
Monday, May 23, 2011
But it's raining/cold/windy outside.
As I got caught in a heavy downpour during my ride this morning I started thinking about the benefits of training in poor/bad weather.
Oh sure, I receive comments at home, and glances from drivers and pedestrians who are trying to get inside, but the truth of the matter is that these days prepared me for less than ideal race day conditions.
The purpose of training is to prepare your body and your mind for race day. That means trying to replicate, as closely as possible, the different course conditions. And weather is a condition that needs to be considered.
We all like to think (read hope) that our race days will be sunny, warm, and wind free. But the reality is that we cannot predict race day weather...so a dark, cold, wet, and/or windy day is just a likely.
So by choosing to train in less than ideal conditions you will be prepared for anything Mother Nature throws at you on race day.
Wet? You'll be confident handling your bike on the wet road. And you'll know that you need a band aid to keep the blisters away during the run.
Choppy water? You know how to time your breathing so you don't swallow water, and adjust your stroke.
Windy? You know what gearing you'll need to spin through the gusts.
So when race day conditions are not so great you will be able to concentrate on the task at hand...getting to the finish line.
So the next time the weather forecast is less than ideal look at it as a perfect training day. Grab the proper gear and have a great session.
But remember safety first. Do not go out in unsafe conditions. Thunder, poor visibility, extreme heat, extreme cold are conditions that make me think twice.
|Have fun, and keep tri'n.
Oh sure, I receive comments at home, and glances from drivers and pedestrians who are trying to get inside, but the truth of the matter is that these days prepared me for less than ideal race day conditions.
The purpose of training is to prepare your body and your mind for race day. That means trying to replicate, as closely as possible, the different course conditions. And weather is a condition that needs to be considered.
We all like to think (read hope) that our race days will be sunny, warm, and wind free. But the reality is that we cannot predict race day weather...so a dark, cold, wet, and/or windy day is just a likely.
So by choosing to train in less than ideal conditions you will be prepared for anything Mother Nature throws at you on race day.
Wet? You'll be confident handling your bike on the wet road. And you'll know that you need a band aid to keep the blisters away during the run.
Choppy water? You know how to time your breathing so you don't swallow water, and adjust your stroke.
Windy? You know what gearing you'll need to spin through the gusts.
So when race day conditions are not so great you will be able to concentrate on the task at hand...getting to the finish line.
So the next time the weather forecast is less than ideal look at it as a perfect training day. Grab the proper gear and have a great session.
But remember safety first. Do not go out in unsafe conditions. Thunder, poor visibility, extreme heat, extreme cold are conditions that make me think twice.
|Have fun, and keep tri'n.
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