At the end of the year I always follow the same trend. Relax and reflect on the season that has past. Detox the body. Then eat all I can over the holidays. Then begin anew. I have tried many diet plans over the years and had successes with some variations. I perform best when in a plan, so I enjoy the structure of a diet. I am going to at the suggestion of my coach try the paleo diet next week as I begin my new training season.
Essentially the principals are eat as a hunter gather. Lean meats, fruits and veggies. The version for Athletes gives a few more specifics for pre and post workouts. I will keep you posted on my progress.
Sunday, December 30, 2007
Monday, December 10, 2007
Off season "Brick"
As with any off season workouts, I always try to break the normal routine. Make the workouts a bit more exciting than the usual we do during our regular season. I read about an interesting Brick in Triathlete Magazine it was a swim run brick, with the run being done in the deep water section of the pool.
Now I understand that many health clubs that athletes train at do not have deep water sections, but if you have access during the off season, I highly recommend. As triathletes we are always concerned with the pounding that running places on our bodies. Deep water simulated running offers an alternative to this. Using a floatation belt, you are "floating" with essentially you head and neck above water, and arms and legs below water.
I began with a swim warm up, and then some drills. After I did swim sets, of 400M. Then did "run" sprints for the equivalent of 400M, or about 2 minutes. Then repeated.
There were other suggested workouts in the magazine, but I believe that any combination based on your skill and goal races would help make a fun way to get in some extra pool time.
Now I understand that many health clubs that athletes train at do not have deep water sections, but if you have access during the off season, I highly recommend. As triathletes we are always concerned with the pounding that running places on our bodies. Deep water simulated running offers an alternative to this. Using a floatation belt, you are "floating" with essentially you head and neck above water, and arms and legs below water.
I began with a swim warm up, and then some drills. After I did swim sets, of 400M. Then did "run" sprints for the equivalent of 400M, or about 2 minutes. Then repeated.
There were other suggested workouts in the magazine, but I believe that any combination based on your skill and goal races would help make a fun way to get in some extra pool time.
Tuesday, December 4, 2007
Pacing
I found a great new site that is a definite help to improving your run times. Knowing what pace to run and or train at, does not have to be guess work. Go to Running Calculator and plug in the info you have. This should be a great addition to your workouts!
Sunday, December 2, 2007
Virtual Training
I had always been interested and intrigued by the idea of the CompuTrainer. For those of us in areas where winter can interupt our riding season, countless boring hours on a trainer, can lead one into a deep depression. While I admit spin class, and videos such as those offered by Spinnervals can be fun there is still something missing.
So I purchased and have begun using the CompuTrainer, and can say nothing but wonderful things. If you have not had an experience, get to a local center or a coach who has one and give it a try. It provides an athlete with hundreds of courses from actual IronMan and USAT races. So instead of saying to yourself, I will do hill repeats, you can actually select a program. I would have loved to have ridden Wisconsin before last years race. Now I can. This morning, with snow falling in the northeast I began prep for my frist race of the season and rode the Olympic course at Columbia, Md.
Other than actual races, I was astonished by the amount of data provided to a rider. I was able to receive data on my watts, HR, speed, cadance. Plus this data can then be imported into Training Peaks and or Cycling Peaks which are two of the most popular ways to keep a log and analysis throughout the year.
To an athlete I intend to use the system to keep bench marks on progress. Unlike riding outside, all outside factors can be controlled. No stopping for cars, not traffic lights, no weather changes. This will allow us to see, how we are actually progressing. A ten mile time trial will be just that, and we will print and save the data to mark our progress and make changes accordingly.
In addition to all of these advantages, it is honestly quite fun. Though I felt like the old arcade game Paperboy sans newpapers. So, my recommedation to you is, find a bike shop, coach or fitness center with a Computrainer or similar virtual riding device and give it a try this off season.
So I purchased and have begun using the CompuTrainer, and can say nothing but wonderful things. If you have not had an experience, get to a local center or a coach who has one and give it a try. It provides an athlete with hundreds of courses from actual IronMan and USAT races. So instead of saying to yourself, I will do hill repeats, you can actually select a program. I would have loved to have ridden Wisconsin before last years race. Now I can. This morning, with snow falling in the northeast I began prep for my frist race of the season and rode the Olympic course at Columbia, Md.
Other than actual races, I was astonished by the amount of data provided to a rider. I was able to receive data on my watts, HR, speed, cadance. Plus this data can then be imported into Training Peaks and or Cycling Peaks which are two of the most popular ways to keep a log and analysis throughout the year.
To an athlete I intend to use the system to keep bench marks on progress. Unlike riding outside, all outside factors can be controlled. No stopping for cars, not traffic lights, no weather changes. This will allow us to see, how we are actually progressing. A ten mile time trial will be just that, and we will print and save the data to mark our progress and make changes accordingly.
In addition to all of these advantages, it is honestly quite fun. Though I felt like the old arcade game Paperboy sans newpapers. So, my recommedation to you is, find a bike shop, coach or fitness center with a Computrainer or similar virtual riding device and give it a try this off season.
Tuesday, November 27, 2007
I was Tagged
Ok, so as a person who is still quite new at this I was surprised and slightly confused about having been tagged. I was tagged last night by a girl named Su. So I will do my best.
My recollection of tag is one from grade school, we had "freeze tag", "tv tag", and one of my favorite's "last one". From those unfamiliar, with Tv tag, it is similar to freeze tag, however to unfreeze you need not be touch by someone else, you need only state the name of a tv show. Doubles are not allowed. Last one was a local game, created on the playground of Irving School, where the last person to touch the fence, became "it". Players ran from fence to fence attempting to avoid being tagged. Eventually number grew so that all the kids in the playground would try to tag the "Last one".
So with that I give you five incredible things about me:
1. at 24 I fell from a roof, suffering a severe injury to my right arm;
2. I was nearly kicked out of law school in at the end of my first year;
3. My first car was a 1976 Chevy Nova, Red, with a straight 6;
4. I have introduced three couples to date who wound up married;
5. In addition to the three earring's I once wore, I had my eyebrow pierced for a period of time.
There you go.
My recollection of tag is one from grade school, we had "freeze tag", "tv tag", and one of my favorite's "last one". From those unfamiliar, with Tv tag, it is similar to freeze tag, however to unfreeze you need not be touch by someone else, you need only state the name of a tv show. Doubles are not allowed. Last one was a local game, created on the playground of Irving School, where the last person to touch the fence, became "it". Players ran from fence to fence attempting to avoid being tagged. Eventually number grew so that all the kids in the playground would try to tag the "Last one".
So with that I give you five incredible things about me:
1. at 24 I fell from a roof, suffering a severe injury to my right arm;
2. I was nearly kicked out of law school in at the end of my first year;
3. My first car was a 1976 Chevy Nova, Red, with a straight 6;
4. I have introduced three couples to date who wound up married;
5. In addition to the three earring's I once wore, I had my eyebrow pierced for a period of time.
There you go.
Sunday, November 25, 2007
More than an ego bruise
I always speak of the benefits of getting on a mountain bike during the off season, especially for a road racer. This is similar for the need of an Xterra racer to have a road bike for training, and logging in some miles. Mountain biking for the roadie, can help build tremendous skills that will translate into the next season. Handling skills, due to uneven terrain, concentration skills, as you never know what is next.
I have been riding recently with my club at Allaire State Park, in Wall, NJ. For riding this is a technical course, but generally not as difficult as many I have ridden in the past. So with this remember the importance of concentration skills on your mountain bike, as you must react immediately, you cannot relax as you would in aeros.
I set out with the early morning riders who are generally the crank grinders. We were about 8 deep this morning, going out for an hour and then back to pick up the next group. I was feeling quite good considering the cocktails I had with Curly su, and other the evening before.
I was on a narrow single track, and decided that at approximately 15 miles per hour this little bump in the road represented a great spot for a little free styling. Though I have never been much of a BMX type kid, I had seen enough. I brought up the front end and pulled the rear up slightly, again the trial is narrow. I drifted a bit, maybe it was the wine from the day before, who really knows. The sand at Allaire is generally soft for land, it can also swallow a tire. I landed left, and my tire sung into soft sand. My handlebars buckled, and the left side made contact with a tree, snapping the front brake. I saw the ground, I then saw behind me, and wound up about 10 feet from my bike, having made contact with a number of components along the way. My shoe was still clipped in on the left side, and I limped shoeless back to the bike, which looked more like abstract art the way it was laying. The riders behind me, did their best not to run me over, and likely not to laugh. I did later.
I pushed and lightly pedaled back to to lot, licked my wounds and waited for the groups return. I fixed the brake and finished the ride for another 2 hours, but was a bit more cautious. A split second in mountain biking can really change your day! Lesson learned, at least until next week.
I have been riding recently with my club at Allaire State Park, in Wall, NJ. For riding this is a technical course, but generally not as difficult as many I have ridden in the past. So with this remember the importance of concentration skills on your mountain bike, as you must react immediately, you cannot relax as you would in aeros.
I set out with the early morning riders who are generally the crank grinders. We were about 8 deep this morning, going out for an hour and then back to pick up the next group. I was feeling quite good considering the cocktails I had with Curly su, and other the evening before.
I was on a narrow single track, and decided that at approximately 15 miles per hour this little bump in the road represented a great spot for a little free styling. Though I have never been much of a BMX type kid, I had seen enough. I brought up the front end and pulled the rear up slightly, again the trial is narrow. I drifted a bit, maybe it was the wine from the day before, who really knows. The sand at Allaire is generally soft for land, it can also swallow a tire. I landed left, and my tire sung into soft sand. My handlebars buckled, and the left side made contact with a tree, snapping the front brake. I saw the ground, I then saw behind me, and wound up about 10 feet from my bike, having made contact with a number of components along the way. My shoe was still clipped in on the left side, and I limped shoeless back to the bike, which looked more like abstract art the way it was laying. The riders behind me, did their best not to run me over, and likely not to laugh. I did later.
I pushed and lightly pedaled back to to lot, licked my wounds and waited for the groups return. I fixed the brake and finished the ride for another 2 hours, but was a bit more cautious. A split second in mountain biking can really change your day! Lesson learned, at least until next week.
Sunday, November 18, 2007
Personal Bests!
Congrats to both Susanna (Philly Marathon) and John (5M Turkey Trot) who both had PR this weekend. Look for more info in the results section coming soon! Great Job to both of you, you earned it
Wednesday, November 14, 2007
Yoga and its multiple benefits
I began utilizing yoga as a part of my weekly workout routine last year. At first I had tried a few classes at a gym of which I was a member. I read about the benefits in various magazines such as triathlete and runners world. I am a convert.
I also happened to be the type of athlete who doesn't stretch as much as he should. As I continue to age, I have realized that yoga has provided me with the supplemental stretching and flexibility training I fail to get on my own. Yoga, helps distance athletes in understanding and controlling their breathing patten, which in turn can put an athlete more in touch and in focus with their heart rate. Yoga builds a surprising amount of strength.
I have been utilizing two DVD's so I can have my yoga practice at home. There are a number of athlete specific yoga, DVD's sold. I like them, for the fact they are less intimidating than class, in that they will generally use terms that are more easily understood. They also tend to focus in on sport specific movements and muscle groups. I have used Flexibility Warrior from Spinnervals, and one from TT University I was excited to see, that Spinnervals is actually coming out with more DVD's this fall.
I incorporate this into my weekly workouts twice a week, in addition to my strength training. I generally find that getting this in first thing in the morning aides my focus, concentration, and helps me recovery from the workout the day prior, and prep my body for that days task. I have found myself to be injury free, and generally recover quicker than I had in the past from such workouts.
I also happened to be the type of athlete who doesn't stretch as much as he should. As I continue to age, I have realized that yoga has provided me with the supplemental stretching and flexibility training I fail to get on my own. Yoga, helps distance athletes in understanding and controlling their breathing patten, which in turn can put an athlete more in touch and in focus with their heart rate. Yoga builds a surprising amount of strength.
I have been utilizing two DVD's so I can have my yoga practice at home. There are a number of athlete specific yoga, DVD's sold. I like them, for the fact they are less intimidating than class, in that they will generally use terms that are more easily understood. They also tend to focus in on sport specific movements and muscle groups. I have used Flexibility Warrior from Spinnervals, and one from TT University I was excited to see, that Spinnervals is actually coming out with more DVD's this fall.
I incorporate this into my weekly workouts twice a week, in addition to my strength training. I generally find that getting this in first thing in the morning aides my focus, concentration, and helps me recovery from the workout the day prior, and prep my body for that days task. I have found myself to be injury free, and generally recover quicker than I had in the past from such workouts.
Monday, November 12, 2007
Mountain Biking- a great off season adventure.
Mountain biking is a great way for triathletes to get in some fun off season workouts. I actually got my start in multi sports with adventure racing, and moved into Xterra races. For most road racers there are numerous benefit to your road cycling skills which can be gained by mountain biking.
Also for those of us in less forgiving climates, mountain biking provides some shielding from the elements. The bike handling skills you learn in maintaining balance and focus, will prove to be immeasurable once your season beings. Most importantly, it will break the boring hours on a trainer.
The JSTC meets regularly at Allaire State Park. We have several skill groups go out, for rides of about an hour and a half. Though relatively flat, Allarie offers some rollers, small climbs, but loose sandy trails which make handling skills improve immensely. The trails also offer tight single tracks which makes it a great ride for more seasoned riders.
Regardless of your level, find an off road bike, and enjoy some off road riding this fall and winter.
Saturday, November 10, 2007
Off Season
Come Fall all northeast athletes have logged lots of miles in the pool, on their saddle and in their shoes, likely having started in January for their first "A" race. Most of us have gone straight for 10 months, with races having started as early as nine months ago. Physically and mentally we all need to take a break from our highly structured training schedule. This is the same reason that rest days into a week of training and training programs follow a three week build one week rest format. An athlete's body and mind also need to take a longer rest phase within their yearly training cycle, to properly recover from the accumulated wear-and-tear of in-season training and racing. The length of this off season is dependent on a number of factors including age, and the distance race you completed last season. Having done an Ironman last season, I had decided to not follow much structure for a few months, because I could barely look at my bike the weeks after.
This transition period is your "off-season." Just as other athletes take a break from their regimen, triathletes, need some down time, too. Pitchers and catchers are off from October until February. This break will give your body a chance to rest and repair following the racing season. By changing gears (slowing down) and trying different activities, you can still maintain a level of fitness without putting the stress of structured training on your body. But don't ignore taking total rest days (no physical activity), as well.
A day or two in a vegetative state (think of how nice a weekend without a long run or ride will be!) is a great way to say, "I care" to your body. Take a vacation that is not surrounded by a race. Find and work on some hobbies you enjoy outside of multi-sport. So, here's my transition period to-do list (can't quite get away from keeping lists), which I share with you in hopes that you too will enjoy an off season and recharge for 2008:
Lose the log and relax! Throw in a day or two or three of complete rest. Do not plan. Stay off the road bike and hit the trails on the mountain bike. Stay off the roads and hit the running trails. Lock up the heart rate monitor and go by feel. Try something different like yoga or Pilate's. Take long walks with the family and dogs. Take the kayaks for an easy paddle. Stay away from the master's swim group and don't count the yardage. Snow shoe, cross country ski. Play a game of tag with the neighborhood kids. Sleep in. Sleep in. Sleep in.
Finally, I try and enjoy tailgating for football games and spending time with the family, and remember how important they are to you and your training.
This transition period is your "off-season." Just as other athletes take a break from their regimen, triathletes, need some down time, too. Pitchers and catchers are off from October until February. This break will give your body a chance to rest and repair following the racing season. By changing gears (slowing down) and trying different activities, you can still maintain a level of fitness without putting the stress of structured training on your body. But don't ignore taking total rest days (no physical activity), as well.
A day or two in a vegetative state (think of how nice a weekend without a long run or ride will be!) is a great way to say, "I care" to your body. Take a vacation that is not surrounded by a race. Find and work on some hobbies you enjoy outside of multi-sport. So, here's my transition period to-do list (can't quite get away from keeping lists), which I share with you in hopes that you too will enjoy an off season and recharge for 2008:
Lose the log and relax! Throw in a day or two or three of complete rest. Do not plan. Stay off the road bike and hit the trails on the mountain bike. Stay off the roads and hit the running trails. Lock up the heart rate monitor and go by feel. Try something different like yoga or Pilate's. Take long walks with the family and dogs. Take the kayaks for an easy paddle. Stay away from the master's swim group and don't count the yardage. Snow shoe, cross country ski. Play a game of tag with the neighborhood kids. Sleep in. Sleep in. Sleep in.
Finally, I try and enjoy tailgating for football games and spending time with the family, and remember how important they are to you and your training.
Sunday, November 4, 2007
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