A New Beginning

I was chatting with my buddy AC, who like me chronicles things in his life, and much like me, gets almost no readers, unless he sends a link via his Facebook post to prompt us to look. So we discussed some of our favorite blogs and realized the spoke more they way we talk, but not often the way we write. Since there is limited readership anyway, I am going to write as I speak, more from the hip. I generally find my conversations with AC quite entertaining.

Training
I can report that training in the north east during this time of year is horrible. Its cold, and I hate being indoors all the time. Luckily I have no thoughts of racing until May.

Happenings
The short week before Christmas is tough. TV has provided very little outlet. While I know that Bowl games have started, and there were about 300 college hoops games on this weekend. I just have a tough time watch College Hoops until Football is over. And Despite my beloved Scarlet Knights, playing in a Pizza Bowl, I just have a tough time watching some of these minor Bowl games.
TV has generally been a drag. With most of the shows I watch in re-runs, I look back on my favorites of today and yesterday. Most of my youth was spent watching cartoons and sitcoms. There are very few good sitcoms anymore. I realized this may be why I am somewhat less intellectually than others, and why I often make or tell jokes, to get out of uncomfortable situations. But instead of trying to change anything, I'll just look at what I have learned. I'll start old school, with Happy Days. In deep thought I had a conversation about Chuck from Happy Days. Richie's older brother, the basketball player who disappeared after season 1. Chuck spoke very little and always had a basketball in his hand during an appearance. Chuck disappeared and was never heard from again.
AC and I spoke of his youth and his emulating Michael Jordan on the hoops court, to the point where it hindered his progress. I was Chuck. Each day I would go out back and shoot and make at least one basket. Though I didn't carry a ball to school or on dates, it was my personal and private statement, to get better.
Height eventually caught up with me much like season 2 did for Chuck, and while my character was never canceled in high school hoops, it likely should have been. While I did have more than 9 episodes, Chuck is who I identify with, because of passion, or possibly his minute intellectual character.

Big Chain - AOW(Athelete of the WeeK
Liz Hatch. Liz is a cyclist and all round athlete. Liz though needs to get her web site up to date, or atleast add some pics like on her myspace page. Email Liz and let her know

Final note. Going to visit my brother Kevin over Christmas in San Fran.

Computrainer and Power Cranks

So I have begun my experiment this off season. I have had tremendous success using the Power Cranks for the limited time at the end of last race season. Seeing a huge increase in power and speed. I had used the Computrainer last season, but really only scratched the surface on its use sticking to the 3D mode and software.

I had begun learning to use the ERG mode and am doing it mostly on my road bike with the Power Cranks. Some things I noticed. It is much harder to maintain my selected cadence, with the Power Cranks. I will re adjust the pointer to about 80 in cadence, where is was set at 90.
As when riding on the road, there are more spikes in power and cadence, based on the inefficiencies still in my pedaling stroke.

An hour on Power Cranks is a challenge in and or itself, adding an ERG workout, definitely left me feeling like I was riding for hours. The good news was this morning I ran for 5 with no soreness. This is going to be fun

Starting up again

This is always the most challenging time of year. I find with each passing season, the time off gets shorter and shorter. In the past I have started the next year in January, this season it was today. December 1st. In some ways I haven't been off.

My training right now will be swim and bike focused. The Bike will continue using the Power Cranks, this time in conjunction with the Computrainer. I had recently purchased an online book on getting the most out of the ERG function of the Computrainer, so looking forward to increasing the power this winter.

I have a number of athletes already started as well. The returns have been favorable thus far. As all have early season "A" races.

We are going to really work this season as a team to increase our volume, and spend a lot more time learning our race pace. Day one started well, the pool was cold though!

Been a while

so I haven't written in a while. Life has gotten the best. We are still hopefully resolving the sewer line issue tomorrow. It has now been functional, but not completed.

I took the first day back on the MT Bike this weekend, and man was I sore. I tweaked or threw out my back, to the point that I have not swum this week as the twisting/turning was just too much.

My wife and I have started some team teaching at the Gym, in hopes that she will take over at least a few of my classes. She has been doing great with it, just needs to be more comfortable. I need to teach less.
Planned a visit to my brother over the holidays so that should be great, havent been to Cali in a while. Other than that training has been limited, as life and the off season rule.

Just too many problems

So I haven't posted in a while. My sewer pipe broke, my basement flooded, and I have been staying with family recently while it is getting repaired.

Training has been spin classes, and lifting. One run a week. Swimming more on a freestyle type plan, 2-3 times. Main focus is on strength.

Will be putting on the PC on the trainer, I want to do the Tour de France course I downloaded on the CT, this winter. I guess that will depend on when I can use my basement again

And we're back

After a brief interruption, based on my forgetting to pay for the website, and now we are back online. sorry for the interruption

Rest and Recovery

Since the HIM, my workouts have been a bit more loosely organized. I started again this week with an emphasis on strength and conditioning. I am bringing back the PC's out tomorrow for a Power test. I will set back the Computrainer and see where I am at years end, and assess my schedule for the winter, to make sure I get the most out of it.

NJ Man Photos

Check out the Photo section for pics from Scott and Yooni

Here is his race report:
http://scharney.smugmug.com/gallery/6141165_5iwBa/1

Bloody mess Continued

I know these only show half, no arch photos. These were taken after a water rinse, to show what happens when someone who always wears socks run without, in desperation. Bad things. These hot spots caused me to stop a number of times on the run, and loose approximately 10 minutes and 10 places. Lesson learned, socks get placed in Ziploc baggies on day where weather is in question!

Stronger, Faster, Bloodier

Race day. Clouds, and rain hit us on the ride, but then a clearing. Transition was set up quickly, and I found Matt, Scott, and Maggie, and we chatted about the race. Maggie lost a clip to her race belt, and I had another, so all was good. Registration took a bit long, so people who had not picked up their stuff the day before, delayed the start. I think they will need to do away with race day pick up. They had almost 500 enter, I think weather kept a few home.

Transition closed about 1/2 hour before race start. During Sprint swim rain began, and there was thunder in the distance. So we were told 1/2 would be delayed by 20 minutes from last lightning. Start was suppose to be at 8, I think we went off closer to 8:45 +/-. Waves were also started closer together in hopes of getting all in.
Swim was a bit long, and based on times, I think it was true all over. But the water was great to sim in, clear clear, cool and refreshing.

Nutrition: I had a Clif Bar in the morning, and coffee, red bull and Salt tabs, then sipped my cytomax until race start. Then since it was delayed, had water. I think I went into the water to pee 3 times pre race.

T1: Long run into T1. Grabbed my helmet which was filled with water, and put on my head. Put glasses on, and realized how horrible they were so I put them in my back pocket (they later fell out somewhere) and ran through the mud and up a small hill to the bike course.

Bike: I love the bike course, it has some great flats that you can hammer and some nice climbs. It can also be tough as there are false flats, which you look down and say why am I only going 15 MPH, and my HR up? I tried to keep my HR in high zone 3 throughout, but I was more in the low zone 4. It was a one loop course which is nice for change, but also much more lonely. I went the last 20-25 miles with seeing no one. It rained the whole time, sometimes hard, but I guess whatever. I took the two scary down hills with extra caution. My legs burned but felt good. Once I turned back into Van Syckle, (Last 3 miles) I stayed only in my small chain ring to make sure my cadence was high, for T. My split was my best ever so I am real happy. I have done fast in shorter course, but for that course, and those conditions, It was great. I went through 2.5 bottles of Cytomax and Carbo Pro (Approx 300/cals per). I also had two gels one with caffeine. I had a salt tab an hour, and two Motivators at the 2 hour mark. My last water bottle was made with water and Red Bull, so i had a little extra juice.

I had been using the Power Cranks for about 2 months prior to the race, and this was my first race since. I was my first race since. I felt like I had so much more power and energy. My legs were strong and smoother. While my MPH average may not look oeverly impressive on paper, I believe it was 20.5, the course was hilly and the weatehr was horrible. I think we must look at the place overall. My split was 13th overall which would never have happend last year.

T2. Well I had great intentions. My stuff was covered, but wind and rain were no match. I had two pairs of socks both now soaked. I will in those condition now, pack them in zip-loc baggies. Both pairs were so soaked, i could get them on. In that not thinking right mode you get at that stage of the race I said to myself, wet socks will just make my feet hurt. So I went without, having never do that before. The shoes were also soaked that getting my feet in was a chore. My right shoes the insole, kept bunching, and became folded under my foot, I ran, out of T1 like that, as i didn't want my transition time to look bad. I stopped about 100 yards later and tried to adjust it, but to no avail. the first mile was awful, but then my legs started to feel ok, and I heard my mother in law shouting my name, so that helped. My shoes and feet were getting worse as my legs got better.

I could feel the hot spots on the feet growing, and I stopped a few times, to air the shoes and try and readjust. I think I finally got the insole right at mile 8. when I was running I was running well, but I stopped a number of times for feet issues, poured water to cool them off. I thought of going Zola Budd, and taking them off, but didn't. The course was still rolling and challenging. I did walk the one major climb at mile 11, and then ran in. I took off my shoes to a bloody mess, Scott has some pictures, but overall felt great for my first time at that distance. I know I left some on the course, due to technical issues, but am sure that everyone else dealt with something similar.

Great course, great race.

Long Day

So I managed my longest ride on the Power Cranks. Maybe it was a bit longer than I should have. I put on a tad under 60 miles, by the end I was spent. It seems to be for me right now, that there is a 2 to 3 type ratio for their use. Meaning for ever 2 hours, it feels like three hours.
The last 10 miles were a chore, sitting was difficult, I needed to stand to grab the momentum for my pedaling, and I was dropped.

Then something funny happened. As I transitioned to my run, all the fuzziness was lost, and I ran a relaxed, but strong just below race pace. I have my seasons last race, next weekend, I'm resting a lot this week in my taper, and looking forward to see what comes from my splits. It will be my first race since using the PC's.

Faster Runs

Well, yesterday was my track, day and we actually moved it to the trails in preparation for the upcoming HIM Did the 800's instead on a cinder path with a large hill, as a part of it. I hit all time much faster than anticipated (10 secs) while feeling extremely strong. Plus when you add the fact they were not run on the track as before. It looks like good things are coming in the run, by using the PC's

Strong to the finish

So I am about three weeks into my PC training. I don't get to use them each time I cycle, as I teach a number of Spin classes, and count that towards some of my time in the saddle each week. I have been cutting back on my run volume, and just focusing on the speed and intensity.

I completed a hard brick and actually got off the bike worried about my legs and whether I could make the anticipate 60 min. After the initial few minutes of pain as we always get, to my surprise, my legs were back, and felt stronger than ever. I was also able to notice that my form broke down much less at the end of the run. I believe to a small extent, my muscles are beginning to develop that needed memory.

Race is coming up in a few weeks, hope to keep the ball rolling!

New Muscles

OK, so I have been riding the Power Cranks for about two weeks. First as reported earlier my running has been fine, despite not running as much. But I noticed something else. In that the definition in my legs has really changed dramatically. It seems that using some of those muscles that had been essentially dormant, really makes a difference.

getting stronger

So I hadn't run in over a week while nursing some soreness in my ankle. I was training only on the PC's in lieu of running. I went back for a speed day, doing a track workout. 5* 1 mile repeats, at 6:15, then a two mile at 6:30 pace. All were slightly faster, and felt great.

PC- Starts and Stops

It is always funny that despite how long we ride, most of us, will fall or crash, not moving at high speeds, but those slow, starting and stopping. Well using PC's adds a new dimension to the need for caution. I have found the best way for me to start up is to select one foot (usually my left) and make a series of half pedal strokes to get started after stopping at an intersection. Moving at a slow speed and attempting to engage the foot into the pedal can be a challenge, and removes my focus from what is around me, thugs like traffic.
I try and start my pedal at 9 o'clock and pedal to 6, then pull back up to 9 a few times, off a stop at an intersection. I have found this gets me moving the quickest in the shortest amount of time.

Kettle Bells

I have been spending time learning about how to use. I can say I have been amazed. The full body workout you get in such a short period of time is amazing. I have been working with Fitness Solutions, in North Brunswick. Having worked with Mike, and some ART related issues, I felt very comfortable with the staff and their knowledge. Erik Chasko, runs their Kettle bell program. they run group classes that are awesome, but right now just don't fit my schedule. I plan to purchase for home use, and meet with Erik regularly to refine my skills.
The moves can be technical and need to be taught and reinforced by someone with knowledge.
I know this will strengthen my whole body and help me in achieving my goals for this season and next.

New Found Power?

So yesterday I went for a course preview ride, for a race I will do next month. I rode with a friend, who I am generally behind on the bike. I am always out of the water before him, he will catch me toward the end of the bike on an OLY course, then we generally run very close.
Yesterday, I was just plain different. It was my first day on standard cranks since I began my PC training. I doubt, anything could have that affect in that time. But, I felt strong, fast and fresh. Even if there is a bit of placebo, I'm happy!

Skills

So as is the case at the beginning of any riding season we need to work on handling skills that we lost over the course of winter. Balancing, starting and stopping are all things we 'forget' over the course of our indoor training season.

Re-teaching yourself some skills on Power Cranks, is necessary. While my intent was to become familiar with the PC's on a trainer before going outside the weather here has been too nice not to be outside. I realized how different balance is on the PC's when reaching for my water bottle.

When not pedaling it just feels a little weird. While pedaling, the balance is thrown off a bit. I assume it is because we are creating different torque in our pedaling stroke. I noticed that I was more unsteady, and tended to drift more riding. this was compounded when I removed a hand in an attempt to grab my water. So I added that to some drills. I am certain this is just as anything else would be a transition. It is still one I thought I should share. Be extra careful, grabbing that water.

Ankle is feeling much better. Still not going to run on it. Iced and stretched.

Man down -the real test

So I have been having some ankle discomfort. Not exactly sure how it happened, or even when. I first remember feeling something when i was in the pool with my zoomers. So I'm not sure, if maybe I had some mild instability and then over flexed something. Regardless, I am not running right now. so normally that would leave me a bit upset.

Now with the Power Cranks, I am building my workout on and with them almost exclusively. I have noticed how in my PC workouts, how much more challenging to use the gearing I would normally, and how my cadence is lower per gear. So Hopefully, the workouts in place of the running will keep me on and in my current run form.

On a side note for installation and usage. When installing I would definitely use the loc tite, as it gives you some extra security.

I have decided not to do the Xterra this weekend due to the ankle, so we shall wait until the next race.

Day one- WOW

So my first day with Power Cranks did not disappoint. It did get off to a tough start. It seemed that the bike shop I gave the bike to, had set the pedals in backwards, and so as I pedaled, I was loosening the pedal. Yes, I became separated, do it yourself, it is that easy.

I rode approximately 60 minutes today. The idea was to get comfortable in the PC's. Ideally I would have liked to pedal in a trainer the first time. It was just too nice outside here in Jersey. I had forgotten to put back the cadence magnet, so I was going on feel, but cadence was kept up in the 85 range. I was mixing between a standard pedal , and alternating single leg drills and the dolphin style. I can feel a weakness in my left leg, it just moves slower through the circle than does the right. These workouts should help close the gap.

Only slight hills today, I found I stayed in the small chain ring most of the ride, on a route I would almost never use the small ring. According to the manual though, I'll just focus on cadence, and getting comfortable in the cranks.

The workout, felt like I was in the gym doing squats and leg curls for half the morning. I assume these are the areas of muscles I am not using regularly as my pedal stroke has so many holes. Today was done in supplement of a normal endurance run. I will ride them long tomorrow as a part of a brick.

On a side, ankle is still sore. Feels like it was rolled, though I know it was not. Outside of right, have to watch this. Still planning to have a fun race next week and do an Xterra.

Finally on board

So I have briefly shared some disappointment with getting my PC's up and running. Most of it seems to have been the product of local shops not really being familiar with them or what was needed. I must say I put an email to Andrew of PC customer service, and he was on the phone with me in minutes. He explained to me exactly what I needed in the way of a bottom bracket (I was placing the PC's on an old bike with an old square taper).
Andrew then gave me two option of where to order the product online, and I had it shipped next day. I literally had 20 minutes, before a spin class I was teaching, and was able to get them on and get a quick ride in, it was that easy.

I am going to start the training today. I was originally scheduled to do an endurance run, which I will instead ride with my PC's. I will continue to cut back on the volume of running, and keep the speed work. Should be fun, I'll report back

Keith
www.coachkcook.com

technical delays

So I started the project of putting on my Power Cranks and ran into a few hitches. First was mine, in that a personal matter, made it so I didn't have the time or ability to work on the project. Next I can to realize they bike I am using didn't have an Octolink, but was an old square bottom bracket. I wanted to replace, as it does make for a much better ride.
this is where I have had the problems. Two separate bikes shops to date, and well lets just hope I have it by today. Needless to say I am disappointed already, in that I cannot wait to use these. I am actually most excited about cutting back on my running mileage, as at this time of the year, I am quite beat up and sore. So, With a hope and a prayer, I will have much excitement to report to you shortly.

On other fronts, it continues to amaze me how far in advance we must plan our triathlon life. We are losing the ability to register at a race, even for the small local races. I have now mid way through 2008, already registered for 3 races in 2009, this is crazy. and worse yet none of them are an IM. So the shorter distances are getting more and more filled and closed.

Getting Started - PC

So I took my lunch break yesterday to head down to my bike shop and get the tools needed to remove and replace my cranks with the Power Cranks once they arrive. Bought the tools, which were about $10 each (they have a number of functions though).

I start by saying I am not the most mechanically inclined person. I have been getting better over the years, and have made an effort to really learn about my bikes, and handle basic repairs, and maintenance. Removing the end caps were a breeze, came right off. Removing the Crank arm from the center bracket, not as easy. The tool you use is a double threaded nut and wrench. Essentially by torquing one way it makes the nut move the other or something like that.

I went first online and watched some videos on You Tube which went through the process. This one was for a mountain bike but the process is still the same. It took a bit more muscle than I had figured. I honestly was concerned I was going to snap something or strip a bolt. It seems to have come out just fine however. So far so good. Right now just waiting for the new toy.

On a training note, I really started to ramp up my swim volume. I was just so disappointed, I figured I'd get in the water more.

Power Cranks

So, I was fortunate to see a demonstration at IM Lake Placid on Power Cranks, and was taken back. The claims were that using the tool, would correct , my pedaling stroke, retrain muscles, and help both by run and bike. I literally was on the website each day. I watched nearly every video, and called the headquarters on at least two occasions. Then came my emails.

First off the staff I had dealt with have been great. informative, educational, and encouraging. So I say this because I again will become a human experiment. now with a full understanding of the computrainer and Power Cranks, I am hoping to really change some thing in my late season races, though with an emphasis on next year and Eagleman

I won't go into the all the details of the Power Cranks, because their website is much better to explain. But essentially the cranks on the bike are independent. So, just how like when we do single leg drills to build a full pedaling circle, these will do it for an entire workout.

Some base lines for my experiment. I will update some of my power reading later, but my meter had been off a bit recently, and don't think Sunday data is the most accurate. I have been running in a sub 19 5K pace. 1:30's for 1/2. My cycling has been at races averaging in the 21-22's MPH, over Sprint and Oly distance. I have thrown out highs and lows and given an average, due to course length discrepancy's. I should have and begin using this weekend, and will report on the progress, up until the NJ Man 1/2.

Dealing with Disappoitment

So this is a cautionary tale of triathlon and life. Sometimes the two don't merge. It is always important to keep that in perspective and remember why it is we participate. Most aren't fortunate enough to do it for a living, so we do it because we love it.

I have been fortunate to have recently been afforded the opportunity to teach a few extra Spin classes at a local gym, as noted on my calendar. Being new to the group I was happy to pick up a few extra classes, for people who needed a substitute. Despite having a big race which I was peaking for, I still taught, and taught. Needless to say the word cautionary was used, because my performance was not as I hoped.

While I Pr'd at the distance (though the bike was a tad short) I did not race well and left a lot on the course. Cramping on the bike, and into the run. All things that should not have occurred. I had beat myself up slightly, and realized that was not the answer. We all have things that life throws at us. One friend dropped a race as he had a crazy day at work the next day. One buddy, slept an hour, due to a child who was sick. I choose to help out new co-workers, in a new place. So yes, we all face these issues whenever we race. There are times when we can control some more than others.

But even in that horrible race I learned a great deal. I learned how much stronger I had become mentally, to not pack it in. In fact despite my sub par run, I did negative split it. I learned that some days participation in racing is the reward, more so than the actual performance.

so As I woke Monday morning to teach again, muscles cramped, knowing it was not a good idea, I realized it's life

Indoor cycling

For those who are local I am teach a number of Spin classes at local Gyms. WoW and Rutgers, check my calendar for details!

Helping hands

Anyone who has ever attempted, and completed an Ironman, knows the effort and preparation that goes into the race. Having completed, I had immediately felt the need to volunteer and give back, because I had realized how important an aspect of the race volunteers are.

For those that have never competed in an Ironman this is also an incredible way to experience a race, and feel a part of something magnificent. My wife and I were assigned to work gear bags in IM USA at Lake Placid. Anyone who has read about the event, knows that the race was plagued by a downpour that lasted the entirety of the race. Nevertheless determined we were to help athletes transitioning from the bike to run.

Many needed a smile, a friendly face, to help them in the adversity they were facing. To some a joke, about dry clothes helped the to reassess where they were. Some just a "good job" and steady hands were all that were needed.

While I am disappointed that the weather kept me from the finish line. We had no desire to get wet again after a shower, the experience was still worth it. Any year I am not competing, in a race, I will make a trek and volunteer, and help make the experience for someone else.

Special needs bags -IM

In our recent camp, questions arose from first timers, about what to put in special needs bags. Each person is different, and you will get a different answer as many times as you ask the question.

For an IM event you have the opportunity to pack two transition and two special needs bags. First, when doing that distance I recommend putting in a change of clothes. Have dry bike shorts, and get the pair with the most padding and support, not what you might wear in a sprint. The time to change is minimal. Pack extra food. Having extra nutrition always always you some margin of error, especially when unfortunate things occur, like flats.

Pack and extra tube and cartridge in the bike bag, again, if you get one flat you can certainly get another. I wear contact, so I put small solution, and extra lenses in each bag to allow me again a margin for error, in case something occurs.

If you are to finish later, make sure you have a jacket or sleeves so when the temp drops you are safe. and do not forget the reflective tape.

I come from the Scout motto of be prepared. some will pack nothing and do well, but planning a head, came prevent a small problem from becoming a bigger one on IM day

Transitions - found time

As triathletes, we tend to focus so much of our time on each of the three disciplines. We religiously put in half our time to our bike, and 30 % to our run. We work on our limiters, overcome our fears. What we rarely do, is look for "found time".
A good friend of mine used the term "found time" when describing his approach to transitions, and it couldn't be more true.
My first races were marred by have transition areas with things I never could or would use. Balloons high in the air, folding chairs near by. Transition is not "home base" we had a kids where we couldn't be tagged. The clock keeps on ticking. so how do we find time.
the easy answer is to practice. Set up transition, and practice, hustling out of a wetsuit every time you take it off. Practice running with your bike, shoes attached to the pedals. Practice during your brick workouts, to snap out of your bike gear and into your run.
My coach also recently gave me a great workout, that taught both me and my body how to respond. It was simply, a stationary bike, adjacent to a track. Pedal 15 minutes, run 800M, repeat, a bunch.
So plan your attack. Draw out how you want to set up transition, and practice.
Also, one cool hint. using a small rubber band, you can attach your shoes to your rear skewer. when you pedal, it will break. Thus it will eliminate your shoes hitting the pavement prior to jumping on the bike.

Quality time

Many triathletes hate the idea of a change in season. When the bikes go on the shelf and indoor cycling, is often the only way to ride. Living in the north east while we have distinct changes in season, we also have a problem, not as common to those training in other areas. Traffic.

I had completed an evening ride a few months ago, and realized how little time I spent pedaling. The stop and go, never allowed my heart rate to get and stay at a steady level. Plus the added dangers, of visibility. Whether I was riding first thing in the morning, or after work it was a problem. I also happen to live in a more congested part of the state, so the problem was magnified. If I wanted a good ride, before or after work, I would need to drive to a place where it was safe and I could pedal uninterrupted.

I made a decision to put more time indoors, during the week. Leaving the weekend longer rides, when I have more time for outdoors. while I know there are some down falls, such as handling skills. I can say there has been a great overall improvement in my cycling. Maybe its because 1.5 hours actually means pedaling for 1.5 hours. I have tried to mix things up between the Computrainer, and Spinervals videos, to cure boredom.

Some of you in areas where riding can have these downsides, especially when time is limited, you may want to consider, moving back indoors.

Helpful hints from Camp

As I said earlier, even while going as a coach to a triathlon camp, I learned so much. Being around so many other athletes and coaches, you are bound to pick up something useful. I want to share with you a tip I gave to an athlete.

The situation was the athlete came to the SAG wagon, covered in white gunk. I asked what had occurred. He explained that during the rain storm, his salt tabs got wet and wound up turning to a gooey slime, which then got all over his shirt.

What I like to do is purchase small plastic zip lock style bags, which you can find at any arts and crafts store, such as Michael's. You can generally purchase these for a few dollars for a hundred or so. what I do is pre-package my supplements for rides and or races. I place the number I need for whatever time period based on the conditions. what is nice, is that during a race you don't need to count, and risk dropping your supplements. You can essentially rip the top off as you would a gel.

I generally then package them into a larger sandwich sized zip lock bag, to keep extra dry and safe. In longer races such as Iron distance, you can then keep these in each transition bag, as well as you special needs, bag to ensure you are not short on the course.

Sharing ideas like these are one of the great benefits to camps. If you are looking for a well run, organized camp in your area check out the TBC website, if there is not yet one in your area let us know, and we will check on the feasibility, and the closes available locations.

Brush with Fame

So to start I had a great training related post I was going to share, but figure it should wait.

I'll preface in that I was up at Lake Placid for a Training Camp weekend coaching with other in Training Bible. The experience was great and a nice way to get away and enjoy some great working out with others.

so my Boss, coach and mentor, happens to know a lot of people and let Graham Frazier know we would be up there and doing a group ride. For those few who do not know him, he owns Ironman. Anyway we met him about 1/2 way through our loop, and he happens to be an elite cyclist. So my coach recommended I ride with him, and we took off.

We rode the back part of the course, and chatted about things like golf, family, and life. It was interesting that his familiarity with the course, allowed him to face me the entire ride, and tell me about things ahead that he wasn't even looking at. We rode hard, and had a great ride. And now I have sort of a cool story.

Etique?

I have been around tracks for the better part of 20 years. There are some "rules" of the way things should operate to all those there. First simple rule that is forgotten is joggers should stay to the outside. Working on sticks or blocks choose an outside lane. Those in their intervals have the right of way over those warming up.
So I am running at a local track doing my intervals. Toward the end, a group (local AAU team) shows and begins to warm up. Their two coaches in the background. Approximately 35 young men and women (7-16 years old) begin overtaking the 6 lane track. I was two intervals to completion, and they just beginning their warm up. I continued my set, and was nearly accosted, by the youth, who yelled that I should be in lane 6, when they were warming up (in the opposite direction). It seems their coach believed they needed 5 lanes to warm up, jogging for 800m?
I continued, and was forced to move in and out of the group, not one saying sorry, or excuse me. Then they began stretching drills, and spread out over the entire 6 running lanes, while other locals were attempting to get in their daily workout. I am sorry to sound gruff. I do not blame the kids, but the coaches, come on. This is a summer AAU team, and the foremost on your mind should be to teach sportsmanship and fair play. It is sad and a shame that this is what is often being taught. So we finished, and I removed my athletes.

Open Water Swim Anxiety

For many triathletes, the swim is the aspect most foreign to them. Even for those with a swim background open water swimming is a different beast. Preparing and understanding this anxiety can help you to that PR.
First key is understanding the differences. In open water, there are no walls, no lane lines, no markers on the bottom to guide you. Often the water is more difficult to see the bottom. Water temps are less constant, and there may be "stuff" to encounter. Finally when it comes to a race, people actually will get in your lane. Races can also being in a number of manners, from beach start to in water start. Longer races can have loops where you exit the water which also changes the bodies physiology. Knowing these differences exist and practicing in them, allow a calming of anxiety through familarity.

Safety. The most important thing to remember is never swim alone. Also when in new areas swim with those that know and understand the waters. Knowledge of pilings, and jettys, will save your life. Water temps are much different than in pools. Wear a wetsuit. it will give you added buoyancy plus warmth. On race day, acclimate yourself to the water before the start. In addition to wetsuits, bathing caps increase both warmth and visibility. Ear plugs, prevent swimmers ear, and increase warmth, but can limit you ability to hear.
Sunscreen Remember that your neck is exposed in a wetsuit, and will burn. Do not apply sunscreen to areas that will be covered by your goggle, or your eyes will burn. When putting on a wetsuit, using a lubricant such as body glide or suit juice will allow for easy on and off, and prevent chafing caused by wetsuits.
Whether racing or practicing know your surroundings. Study water temps and tides, and currents, so you know what to expect before entering the water. Never attempt to finish a swim against the current. Realize that visual aides to distance can be tricky when outside, don't overdo it. Anticipate changes in weather, lightning can travel for over 5 miles. Prepare for marine life, vegetation, and have safety plans. Be conscious of others using the water, boaters, fishermen, and the like. Getting caught in a line, can be painful.
When in the water if you get anxious, roll on your back, look and the sky and float. Have a prepared safety stoke breast of back, to allow you to regain your composure.
Sighting. In open water, we tend to expend the greatest amount of energy by over swimming, by moving off course. Lengthening our stroke, and sighting ever few strokes allow for regular corrections.
So find a safe area, hopefully which mimics your races, and practice open water swimming with friends.

Taper, why and how much

The basic question that was forward to myself and Coach Manzi on our message board, was why do we taper, and why does it seems the intensity goes up, during a taper. I have compiled a paraphrase our our combined answers:

As we all train, we break our bodies down. We are suppose to rest to allow the muscle to build back up and tiny injuries or soreness the opportunity to heal. We generally do not do this. When you sit to plan a season you should have an idea of what your "A" race, or races are so you can build in your Taper or rest and healing period. Many of us will train through a C race, and taper only a few days for B races. Remember that in Triathlon unlike say running each individual sport generally has a different taper, because of how long the body takes to heal. Generally for most people Running taper is the longest, then Biking, then swimming. So for an Ironman, you may start your run taper a month out and your swim taper only two weeks, but each person is different.For and IM generally a taper will begin 4-5 weeks out from the race.
Volume begins to drop in approximatley 20% or so a week, but intensity of the workouts remains high, and in some cases gets higher. For shorter races the durations will decrease exponentionally. 70.3 2-3 weeks, OLY 1-2 weeks, Sprint 1 week is generally enough.The key part of the taper is rest. It allows us to heal. Becareful of your diet, as your training will decrease and some put on weight, becuase they eating doesn't change.

The reduction in volume allows us to rest in taper periods( which we call late build period or peak period). The intensity keeps us both physically and mentally ready building to race day, Intensity levels are different for the race distance that we're building to. For a sprint or Olympic distance race, it's wise to use schedule , in the taper period, workouts that build to 4 to 5a zone, this is Anaerobic or Lactate Threshold Heart Rate. In those distances the athlete will experience lactate build up, so when getting close to race day it's good to expose the athlete to what they are going to experience on race-day. Also, good w/o's for these races are lactate tolerance w/o's , where the athlete will experience lactate build up during the work intervals, sure gets them ready for that pain they will feel on race day. When training for long course races, such as 1/2 IM and THE IRONMAN, the intensity of these taper workouts will build to 3 to 4 zone, which is the very top of our aerobic intensity range. When racing at this distance we don't want to see our HR above 3 zone, with only small durations of 4 zone during the race, so no need to use anaerobic intervals as intensity workouts, better to use muscular endurance workouts for these distances (zones 3-4).
So, the intensity is kept high for a number of reasons, first it keeps mind and muscles fresh and focused. It also allows us to get our muscle memory for what race pace is. More importantly is what happens inside the body, in that the rest coupled with shorter higher intensity, allows glycoogen to store and improves blood volume and aerobic enzymes. So in effect this is like carb loading for our body. Its giving it rest, while allowing it to store and rebuild what we need to be successful.
Please contact either of us for additional information at www.trainingbiblecoaching.com

Getting Back

It has been forever and a day since I've posted. Many changes have occurred, and now we are back on track. Early season has been positive so far, I'll add some race reports and photos shortly.

Have turned in my nutrition working with Dr. Rick Kattouf. I have dropped about 12 pounds of almost all fat. Have been hitting races with early season success. This has been thanks to my coach and mentor Tom Manzi who has really dialed me in this season.

We have organized weekly track workouts, and now are doing regular open water swims, check the calendar for information.

Upcoming, taking Spinning Certification Course next week and have a 10K this weekend.

Winter Training - Being Prepared

For many of us in colder climates, winter training for triathlon brings many challenges. Cold weather and short days provide us with ample excuses to not train. One of the biggest challenges can be running. Many do not have a personal treadmill available, and most clubs have restrictions on the amount of time a guest can use a treadmill.

I admit I am sort of wimpy when it comes to cold weather running, but it is a necessity. My advice is prepare. First, dress in layers. Once it drops to the 30's quit being "that guy" and cover exposed skin. Generally I add a layer for ever 10-15 degrees ( but that's just me). So for a 30 degree run, I'd have two shirts and one pant, (of course hat and gloves). Then add a layer per body part for every 10 degrees.

Then comes the problem that most of us deal with as well, is the lack of daylight. I run either before or after work, when it is dark and generally colder. Make sure to grab a reflective vest and some sort of flashing beacon to wear.

My personal problem is I always feel so big and bulky wearing all the gear and running in the dark, so I just bought a treadmill. Should be delivered next week. Like I said I'm a wimp with cold weather running.

Season anew

While it has been some time since I've last posted, I have actually been involved with a lot to keep me busy. My season has started well, I have been nursing a sore shoulder, which had limited my swimming for a while. My goal and focus this season has been the development of my weaknesses particularly my cycling and leg strength.

I fell that it is always good to have goals for personal improvement throughout the season and throughout life. It allows us to focus and be reminded of a particular task at hand. As many of you start anew with your training season, having given into some much needed holiday rest, remember it will get easier. The winter with its short days and cold nights make training tough. As most do not have an "A" race planned in the near future, your likely doing nothing but long, slow, boring base building. But there will be a reward later.

Our sport has so many positives, from fitness, to relationships, to achievements. Having just been dealing with a difficult personal situation I will reaffirm this season to always try and see the positive.