Triathlon

Posted February 9th, 2007 by admin

Posted August 1st, 2007 by Jimmy

Mt. biking is a combination of skill and fitness, with a heavy emphasis on skill (in other words practice).

Road cycling is just the opposite; the emphasis is on fitness.  Let me tell you this: all the fitness in the

world won’t help you get around a slippery, root-strewn, twisting, single-track trail.

And you can have the most shredded, muscles popping out, veins all over, nastiest (in a good way),

legs ever known to man—legs honed to perfection by years of dedication and sacrifice, but if you lack

the common sense to realize your limitations, you won’t be riding down that steep, rocky, drop-off having

descent—you’ll be sliding down it on your face.

Let me give you a typical scenario: You’re an accomplished road cyclist and triathlete who has decided to

do an Xterra because Xterras are “cooler” and more adventurous than road triathlons.  You ask a couple

of your mt. biking buddies if you can join them for a ride.  How hard can it be, you think to yourself? 

After all, mt. bikers aren’t in shape.  They have some body-fat and wear earrings on weird places.  No

problem.

This notion is confirmed as you negotiate the first long climb at what feels like “zone 0” to your twisted

tri-geek mind.  You crest the hill with your heart rate at “I’m reading the newspaper at breakfast” level

and start the descent…then all hell breaks loose.

The front of the group quickly drops out of sight.  Shortly after that, the woman in front of you drops you

like a bad habit—before you reach the first set of switch-backs—for which you come in too hot and ride

right over the edge.  The good news is that your short cut has left you back in contact with your group. 

You proceed to mount back up and descend, but before you know it, not only have the riders in front of

you disappeared, but also even the dust clouds from their skidding wheels that you were using to navigate

have evaporated.  You look far down the mountain yet see no movement.

As you stiffly continue to descend, you finally come to a short steep downhill, at the bottom of which waits

your entire group.  The hill looks frighteningly steep…but if the mt. bikers made it down safely, you can

make it (listen to your first instincts…use the force, Luke).  Half way down, you start to get a little jiggy

and slam on the front brake in a panic.  The next thing you know, you’re sliding down the second half of

the hill on your face to the cheers and jeers of your mt. bike friends.

So the lesson is: know your limitations.  My motto is: When in doubt, get off and walk.  It’s not the most

macho thing to do, but it’s usually faster.

Practice as much as you can.  Ride with an accomplished mt. biker and ask him/her to help you (not kill you). 

Watch how she corners, when she brakes, how she shifts her weight on climbs and descents…ask questions. 

The more you repeat skills, the better you’ll be and the more you’ll learn what your limitations are.

I don’t want to totally ignore the fitness factor, but the fact is that a lot of the time there is a terminal velocity

on the trail.  Even at terminal velocity, you may be well below your fitness capacity.  This is why the technical

aspect of mt. biking is so important, and why you should practice your skills as diligently as you train your

aerobic system.  We’re all fond of free speed, and if you teach yourself to become a technically proficient

mt. biker, you will gain a lot of free speed. 

Just remember…nothing is really free.  Plan on taking a few spills while

you’re practicing your skills.  Keep your freezer stocked with frozen peas,

and slap a couple of bags on your sore spots after the ride.  Let the

peas do their work, and tell yourself the bumps and bruises are a small

price to pay on your road to Xterra success.   

Posted June 1st, 2007 by Jimmy

Mike Pigg's Food For Thought

Without fail, the most popular question at every camp I attend relates to food. Should I eat a high carb diet? Should I eat a low carb diet? Does the Atkin’s diet work for endurance athletes? Should I eat dairy products? Can I mix my fruits and veggies? What should I eat the night before a race? What should I eat the morning of a race? What should I eat during a race?
There is an endless list of answers to the above questions, depending on whom you ask. However, the only right answer is: You should eat what works best for you.
It took me the better part of my 21 years in this sport to figure this out. In the early days, not a whole lot of information was available regarding what a triathlete should eat. Therefore, my philosophy on nutrition (just like my philosophy on training) was based on the “Modeling Theory.” I would seek out the best in the sport and simply eat what they ate.
For quite a few years, my biggest nutritional supplement was Tums, as we had some big eaters back in the good ole days. It was tough trying to hang with guys like: Rob “Beef” Mackle, Mike “no nickname necessary” Pigg, Paul “OC (Original Clydesdale)” Huddle, and Jeff “the Vacuum Cleaner” Devlin. The common wisdom at that time was the more carbs you eat, the more fuel you stored for race day. And the faster you ate those carbs, the more time you had to train.
It wasn’t until fate intervened that I discovered I didn’t need 1 ½ pounds of pasta, a half-dozen bagels, and a pint of low-fat Ben and Jerry’s Cherries Garcia frozen yogurt – followed by roll of Tums and a thirty-minute walk to try and ease my bloated stomach, and then a restless night of sleep on my back (I normally sleep on my stomach), in order to have a good race.
It happened like this: Due to unforeseen airport delays, I found myself on the streets of Cleveland, Ohio at 11:10 p.m. the night before a big race. I was starved, and the only thing open was a Subway sandwich shop, oddly enough. To make a long story short, after a night of surprisingly pleasant sleep, despite significant anxiety over the fact that I substituted a 12-inch Subway sandwiches for the aforementioned pre-race meal, I had one of the best races of my life. From that point forward I realized that perhaps I should experiment with different meals in order to find my best pre-race meal.
About a year later, through trial and error, I discovered that a simple, normally portioned, well-balanced meal worked best for my pre-race dinner. I slept better, and had no fuel shortages during the race.
I encourage you all to try lots of different nutrition strategies. Listen to your body and zero in on foods that make you feel the best. To illustrate that there are “many ways to skin a cat” when it comes to eating, over the next several months, I’ll interview some of the best athletes in the sport so you can read about their differing food strategies.
I don’t think there is an athlete in the sport who has eaten more food, or tried more diets, than Mike Pigg, so I figured he’s a good place to start. My wife and I can tell you a few things about Pigg’s diet over the years, as he has stayed with us several times for training. But I’ll save that for another article.

Mike Pigg’s Food For Thought:
• In 1988 I had a stomach bacteria that really opened my eyes with regard to diet. I had to be selective about what foods I could eat. My body was talking to me.
• Ask yourself: How does this food make me feel? If you feel bloated and full of gas—that’s a detrimental meal. If you feel good after you eat, that’s a beneficial meal.
• One thing I know is that everyone’s stomach processes food differently. What makes you feel great might make me feel crummy.
• After a hard training day, my body needs carbs. When I’m even keel, my body needs protein and fat.
• Don’t be afraid to go off the beaten path. Don’t eat a certain way just because you’re told that’s how you have to eat. If carbs make you feel crappy, go fat and protein, and vice versa.
• A yogurt shop owner once told me he read of a guy who drank a gallon of milk and then ran for an hour. He told me he thought it couldn’t be done. I told him I could do it, but I’d need some Oreos to wash the milk down. Half a package of Oreos, one gallon of milk, and an hour run later, I won free yogurt for a year.
• Back in the 80’s we were told that the more carbs we ate, the more fuel we’d have. Looking back, I know I could’ve done just as well off of steak and potatoes.
• I look for every opportunity to get the max nutritional value from my foods, that’s why juicing is good. One tip: go easy on the beets and garlic.
• I’m trying to eat my way AWAY from the doctor. I haven’t seen the inside of a doctor’s office in 10 years, so I think I’m doing okay.
• There is no set diet for each person. It’s all about a balance of carbs, protein, and fat that works for you.

Jimmy

Posted March 2nd, 2007 by Jimmy

Here’s some advice for all you triathletes out there: doing Xterra triathlons will make you a better triathlete. However, you should know that Xterra IS a triathlon. Xterra is NOT a road triathlon. This distinction is important as more and more of us “road” triathletes give Xterra, or “off-road triathlon,” a try.
“How different can Xterra be?” you might ask yourself. It’s still a triathlon, after all. Let me just tell you this: Xterra is a lot different than road triathlon. The subtle differences of riding and running off-road require more changes to your normal routine than you might think.
Fortunately for you readers, I’ve come up with a list of dos and don’ts that should spare you some pain and embarrassment when you do your Xterra. And in case you’re wondering, I found most of these things out the hard way.
Do wear gloves, bike shorts, and a jersey or top. I strongly recommend gloves. You need grip for the handlebars, shifters, and brake levers, and you need protection should you spontaneously dismount your bike (crash). You need bike shorts for added crash protection and to prevent chafing. Chafing is more of a problem in Xterra racing because you often have to cross streams or puddles leaving your legs and crotch area wet. Without bike shorts your inner thighs will get rubbed raw. Most clothing companies make cycling style shorts that you can also swim in. These are perfect for your race outfit. A jersey is necessary because you need to carry more “stuff” and the jersey pockets offer you that option. A jersey also offers crash protection.
Don’t compete in an Xterra wearing nothing but a swimsuit. In fact, you should never compete in anything except a swim meet or a beauty pageant while wearing only a swimsuit. All you road triathletes who live to run around town 3/4 naked, showing off your chiseled bodies and mdot tattoos, are just going to have to get over it. Put some clothes on.
Do wear eyewear and a visor on your helmet. Eyewear is necessary and should be required, in my opinion, for Xterra racing. In a road triathlon, eyewear is worn primarily for protection from the sun and wind. Off-road eyewear is worn for debris protection and vision enhancement.
A lot of debris is thrown up by your competitor’s tires when riding on a trail. If you get something in your eye while riding on the road, it’s easy to take a hand off the bar and wiggle the irritant out of your eye. Due to the technical nature of off-road riding, however, taking one hand off the handlebar is often not possible. It’s awfully hard to ride on a twisty, technical trail with one eye closed.
In addition, light conditions change much more frequently while riding off-road verses road, and it’s very important to be able to see obstacles on the trail. One minute you’re riding under a canopy of trees; the next minute you’re in clear and sunny conditions. You should seek out eyewear that allows for multiple lens choices.
A visor on your helmet will also help enhance your vision. Make sure you buy a helmet with an adjustable visor. This way you can pull the visor down to keep the sun or rain out of your eyes, or lift the visor out of the way while in shady light conditions.
Do use a mt. bike. I know this sounds obvious, but you’d be surprised. A lot of road triathletes think they can “ aero” their way around any course. Here’s a tip: aerodynamics don’t mean a whole lot when your average speed is 10-12 mph, which is what the top professionals average. Instead of worrying about aerodynamics, invest in a good dual suspension, x/c mt. bike, such as the K2 Razorback SL.
The mt. bike segment of Xterra is as much about one’s technical abilities as it is about one’s fitness. A good mt. bike will make it easier for you to maneuver around the course. Most dual suspension mt. bikes are so light now that it doesn’t make sense to buy a hardtail. Plus you can lock out the rear suspension on most bikes, giving you the best of both worlds. I use my dual suspension bike on all courses—even the smooth ones.
Don’t use slick tires unless you are a highly skilled mt. biker. Use knobby tires. Put aside all notions of averaging 25 mph, and go with traction instead of rolling resistance.
Do use trail shoes, or at least an aggressive soled training shoe. Most of the run courses in Xterra events are even more technical than the bike course. A trail shoe has a number of advantages over a normal running shoe. The outsole has better traction; the midsole is lower to the ground, which increases your ankle stability; the midsole is a little stiffer, which also aids stability; and the upper is more supportive and durable, just to name a few. When you’re boulder hopping, running over roots and rocks, or through streams and mud, you will want a shoe that’s designed specifically for these things.
Don’t wear your lightweight racing flats. Racing flats are made for smooth road and fast running. The midsole is soft and light, which means you will feel every pebble on the trail. Traction is minimal and will leave you stranded if you have to scramble up a muddy hill. Because there is so little “shoe” with a racing flat, I’ve literally seen people run right out of their skids in wet or sticky conditions and never find the shoe again because it’s buried deep in a quagmire.
Do lube up with Vaseline, Body Glide, or a similar lube. Because you’re in and out of wet conditions during the bike and run much more during an Xterra, chafing is more of an issue. I put lube in all the trouble spots when I’m preparing my gear and body before the race. I grease up my toes before the race to minimize blisters during the bike and run. I grease up my crotch to prevent chafing. Nothing ruins my day more than a chafed crotch. I grease up my neck a little so it doesn’t get raw during the swim. Finally, I grease up my armpits so they don’t chafe while I’m running.
Don’t use your hands to grease up with right before the start. The grease on your hands and fingers will not completely wash off during the swim, and it will be extra hard to hold onto the handlebars during the race. If you’re planning to wear full-fingered gloves, which I recommend, you don’t have to worry about the grease as much. The best solution is to get someone else to rub you down with lube, or put some cheap rubber gloves on if you’re applying the lube yourself. And don’t use KY Jelly as lube. I know it comes in a handy “squirt” bottle, but it’s water-soluble and will wash off in the water leaving you chafe prone. I don’t know this from experience—I’ve just heard...
Do carry extra food. You run a lot “hotter” in Xterra races. The terrain mandates that you occasionally go into the red zone simply to make it over hills or obstacles. This may make you bonk sooner than you would in a road triathlon where the effort is much more consistent. This is another reason to use a bike jersey. The back pockets are handy for food. I usually carry 4 gels for a 30kilometer Xterra bike segment. I plan for 200 calories per hour, and I plan on the bike rides taking me about 2 hours. It’s better safe than sorry if you over estimate your caloric needs. It only takes one mishap to find yourself out on the trail much longer than you had planned. Carry extra.
Don’t rely on aid stations for your calories. While the aids stations are plenty and fully stocked, as I indicated above, you may find yourself stranded in between aid stations due to a mechanical failure (bike or body). Plan for the worst, and always be self-sufficient just in case.
Finally this tidbit of advice from the “father” of Xterra, Scott Tinley: “Do do an Xterra, and don’t fall off your bike.”

Posted February 21st, 2007 by tedr

Tucson, AZ has been a training town for triathletes since the sport was started. The year round good weather, and network of city outdoor pools that stay open year round are only part of the reason. Tucson is consistently rated as one of the most friendly cycling towns. There is a large network of cycling lanes throughout town and endless miles to head out into the desert. The only down side is the occasional retired boat that thinks the bike lane is an extra place to drive. The racing calendar is very active in southern Arizona, and starts every year with a sprint tri around the University of Arizona. In March the event usually attracts one of the many pros that are found training in the winter. This March, the race is attracting more attention with its association with Trisports' grand opening into their new store and warehouse. Trisports is a traithletes candy store and is the largest provider of on-line triathlon related goods. As members to Athlete In You, you get a 15% discount on all the goods (). To check out the race this march or any other local races check out . They always put on quality events. Another favorite event is the close ocean swim Rocky Point triathlon. At times it is a championship event and is always a fun getaway just four hours across the border. The pinnacle event in AZ is Ironman Arizona every April in Tempe, AZ, a short two hour drive from town. Jimmy Riccitello has been a constant force in Tucson and is now a part of www.athleteinyou.com. He will provide information, interest stories and more from his favorite triathlon town. Doug Friman, Olympic alternate in 2004, also lives and trains in the old pueblo. Favorite pools to use are Udall Park, on the east side of town, or Hillenbrand/University of AZ in the central part of town. For rides, Mt Lemmon is a weekend favorite, where you can climb up to 8,500 feet over about 25 miles of raw beauty. An Oracle ride up the marathon course is also popular as well as rides to Vail or to the west side of town over Gates Pass. There are a few triathlon clubs in town. Tucson Desert Heat, http://www.tucsonmoone.com/, http://www.tucsontrigirls.com/, http://www.arizonatricats.com/. So if it is winter training or practicing for the heat in Kona, Tucson is a class act destination for the triathlete. See you out there.

Posted May 27th, 2008 by tedr

Well, I had a goal. And it was good to be done with it. I must say it proved more difficult than I thought it would be! I had some necessary help from some friends.

Saturday was an aggressive beginning. I ran Wasson Peak on the west side with my friend Joe. It was a great morning run, but harder than I had expected. And this was the smallest one! After a fruit shake at Joe's house, I went to Mt Wrightson on the south side. I was already a bit sore but started to make my way up. On the way, my right quad cramped and I had to fast walk on a lot of the steep trail. On top of the mountain there was some snow and it was super windy. Freekin cold! But I got there and made a quick decent. Very sore and rethinking this whole plan.

Sunday, I had planned an early bike ride up Mt Lemmon, but opted to sleep in a bit and reconsider. Luckily, another friend, Chris, was willing to start a little later and by 9am I fealt good enough to go. We climbed well enough and the weather was perfect. But by Palisades at mile 20, I was spent! Thank god the gift store at the visitors center had prickly pear candy. It saved me! We then made it to the peak. Chris dropped the bike off at the ski valley and ran up the ski slopes 20+% grade! I rode the service road that tipped up to 14%. After, we had great food at the alpine restaurant in ski valley. It's amazing how GOOD food can taste sometimes! On the way down, I froze my @#%$ off! The wind picked up and we had to actually pedal down hill! Finished the day sore and tired and rethinking again....

Monday, Chris saved my goal by doing some research and telling me the highest peak in the Rincons, was NOT Rincon Peak, but Mica Peak. So at 7am we set off to conquer it! Yes, he got hooked on the goal of 4 peaks as well! A bit of bush waking to find the trail, but overall it was easy to find. It was steep and very exposed. I was sweating like a madman! My camelback, unfortunately, had a hole and we were left to share a 32oz bottle of gatorade for the 18 mile trip with almost 5,000 ft of climbing. Not enough...........The trail was awesome though and the dirty snow at the top tasted oh so good. The way down started fast until, we realized we had gone a long way! It took forever. And at the end, I was so tired, I almost puked. But the goal was accomplished........Maybe a silly goal, but an epic and fun way to spend the holiday weekend.

Chris jsut called a bit ago and had tried to get up Wrightson, but ran into a bear on the trail that wouldn't move! Crazy! So another weekend of insane workouts at another time I guess. But one heck of a story to tell!!

Yes cross training can be fun.................

Posted May 22nd, 2008 by tedr

So what do you do after Ironman? I want to keep the fitness, but have not worked out much for the last month. My forced rest and recovery. But this weekend I am going to go aeorbic and long with a goal I have always been interested in. ALL FOUR PEAKS AROUND TUCSON!!! I have stared at these mountain ranges around us for so long. I have only been to the true peaks of 2 of them. So here is my plan, all who want to join me for all or part are encouraged. For those racing in Sahuarito's Tri this Monday, good luck.

Saturday at 0700, I will plan to start at the trail head to Wasson Peak. This is the highest peak on the west side of Tucson. For info on the hike and route http://www.localhikes.com/Hikes/Wasson_King_Canyon_8520.asp . It is a little over 6 miles roundtrip to a great view. After getting a bite to eat, I plan to drive down to Madera canyon and hike to the top of Mt Wrightson. It is the highest peak that we in Tucson stare at to the south. The trail head is from Madera Canyon. For info on the hike and the route, http://www.localhikes.com/Hikes/Old_Baldy_Trail_8520.asp . I plan to start this around 11am. It is about 9-10 miles round trip.

Sunday at 0630, I will leave from Tanque Verde and Mt lemmon Highway at Le Buzz Cafe. On a bike, I will climb the entirety of Mt Lemmon. I always have gone into Summerhaven, but this time to get the actual peak of Mt Lemmon, I will go to the ski valley and beyond via the access road and up to the towers. From what I understand, the trail to the true peak is obvious from here. I am unsure of the distance. But this will be a minny brick. Minny with the run!! The bike will climb about 6000 ft! Lunch in Summerhaven and then home. Pasta dinner at my house!!

Monday at 0830, I will start the trail to Rincon Peak! It is the highest peak on the mountains to the east of Tucson. The trail head is actually on the easterly part of the mountain and it is quite a drive to get there. Maybe 1.5 hours. I have never done this, but I have been told it is the most beautiful peak of the four around the Tucson Valley. For info on the hike and trail route, http://www.localhikes.com/Hikes/Rincon_Peak_8520.asp . This peak is about 16.2 miles round trip

The total of distance should be about 32-33 miles of hiking and running and about 60-64 miles on the bike. Total elevation gain should be about 17,500 ft. Give or take a little. A little diversity in the workouts is a good thing. And to go long and slow will zap my body out of the rest phase I have been in for far too long!!

Posted April 27th, 2008 by lvanduzer

Friday, April 25
I saw Petter Leife, one of my teammates, biking up Mountain with his pack on my way home. I knew he was riding with us to Saguaro Lake and I assumed he was heading to my house, which he was. Matt Grabau had already picked up Andrew Predoehl (another teammate) and then picked up Petter and myself around 1:30pm, then we headed up to Saguaro Lake, which is north-east of Phoenix. The drive wasn't too bad, and we got to the packet pick-up around 4pm. After getting our packets we drove over to where T1 was being set-up - we decided to save some trouble for the next morning to unload our bikes that night. We then took a brief swim in the water; I did not put on my wetsuit and actually enjoyed the water temperature.

The race course was unique in that the swim started in one place (the Marina), and ended in another (Butcher Jones Cove), and then the bike course also ended in a different place (the Saguaro Lake Ranch) than it started. We had a T1 bad, a T2 bag and a dry clothes bag. The T1 bag was for our swim gear to go into as we got ready to start the bike; the T2 bag was for our run gear so they could give it to us as we finished the bike, and our bike gear then would go in the same bag, and then we could put dry clothes we wore before the swim into that bag before the start of the race and the bag would be waiting for us at the end. It is also worth noting that there were two races going on at the same event, a road triathlon, which I participated in, and an Xterra (mountain bike) triathlon that some of my teammates did. So mountain and road bikes were next to each other in T1 - we all used the same swim and run courses.

After swimming we drove along part of the bike course on our way back into Mesa and the Courtyard Marriot, where we stayed the night. We had a quick dinner at Subway and went to a grocery store for last-minute breakfast supplies. We found some other TriCats (Andy Wyatt, Shawn Burr, Kyle Watson, and Andy Suter) staying at the same hotel and hung out with them briefly before going to bed. I had trouble getting to sleep because of anticipation for the race, but eventually fell asleep.


Saturday, April 26
I felt a little unpleasant from my troubled sleep, but after a quick shower and breakfast began to feel decent. On our way to the race we had to stop to buy a parking permit (nearest place that sells them is 14 miles from the National Park - that's federal bureaucracy for you) in order to park at the event, since the parking area was part of a National Park. We stopped at our bikes and set-up our T1 areas before heading over to the parking lot. I applied sunscreen, Andrew and I went for a short warm-up jog, we got body marked and then waited for the shuttle to take us to the start. While we were in line for the shuttle one of the founders of the TriCats spoke with us for a bit, excited to see so many of us at the race. It was very neat to hear him talk a little about starting the team.
At the start area I remembered to take my gel, about 20 minutes prior, got my wetsuit on, and managed to cut my left little toe getting into the water - we had to go over some rocks to get in to the lake. The weather was pleasant at first, but was into the 80's for the run and finish.

The race director explained we had to stay between the buoys and shore, and around 9am we started. I felt like I was struggling, especially the first 200-300m - I had to take frequent breathing breaks using the breast-stroke, or breath on one side every-other stroke (I think part of it was mental and part was me still warming-up to the swim). After the first buoy I felt better and returned to breathing every three strokes and fewer breast-stroke moments. I was pleased with my time though, and it was great to see some TriCats cheering us on as we got out of the water. Swim length: 1500 meters.

The bike course started with a long climb out of the park to the main road. The road was minor hills and some flat-ish stretches for a bit, and then turned into more steady hills. After the first turn onto Usury Pass it was a steady climb, but I felt not too steep and actually seemed to do well. I passed a few people on the first half of the ride, and a few more on the second half too. I made one minor mistake when I followed some other racers missing a turn that was not well marked. I made a quick U-turn and was back on track in 2-3 minutes I think - I was thankful we had driven part of the course the day before and should have trusted myself instead of the people in front of me.
I actually felt like I needed to pee early on, which I think reduced the amount I drank on the bike - I finished 3/4 of 1 bottle with Heed (sports drink) and didn't touch the bottle with Zym (electrolyte tab). I did have two gels on the bike, one after 15 min and one about 20 min before the end. I passed a few TriCats on the ride, and saw Brian K walking down toward the ranch as I turned there heading to T2. Some TriCats also cheered us into T2. Bike length: 30 miles.

This was an odd transition, they took my bike and then as I ran down a chute they handed me my T2 bag. I found a spot and started changing when Phalyn (A TriCat) offered to put my bike gear in my bag for me.

I started off strong, feeling good about my bike and swim, and was looking forward to not holding back on the trail run and bringing the race home. Alas, the best laid plans of mice and men... About 1/4-1/2 mile in I decided I was going to pee, or get sick, so I found a bush and was thankful I was a man. Not too long after that I started cramping in my legs, had to stop briefly, and then walk to the aid station. I had 4 cups (1/2 cups really) of Gatorade and threw a few cups of water on myself as I stood around, or sat on a boulder for a little. After resting for a few minutes and feeling better I decided to truck on. I started jogging and managed to hold that for a few minutes, but after a bit cramped up again. Essentially between there and the second aid station - which was a sight for sore eyes - I walked, tried jogging a couple times and cramped; I had one really bad cramp where I just sat down to get off my leg and stretch it. I knew I wasn't doing well when other racers asked if I was OK as they passed. The aid station, much to my disappointment, had just ran out of Gatorade and had no gels. I did see Jessi (another TriCat) who was also walking, and a woman gave us some stretch tips. Shortly after that station I was able to start jogging again and held that mostly until the last station, where I got Gatorade, poured some water on myself, and lightly ran the to the finish line. There were some Tricats there to cheer us on as we finished, which was great. Run length: 5.5 miles.

Official times (these include transitions): Swim 34:06.6 (rank 64/97); Bike 1:50:56.5 (rank 70/97); Run 1:10:27.5 (rank 90/97); overall 3:35:30.7 (rank 81/97).
Self-times: Swim 28:58.77, T1 5:22.92; Bike 1:49:27; T2 1:12.69; Run 1:10:33; Overall 3:35:35.
Click here for the complete official race results.

After the race I got some Gatorade, water, and fruit. I found my transition bags and got my flip-flops, partially so I could then go to the first aid tent where they washed my toe and but a bandage on it for me. After a bit I decided I was ready for food, but the pizza was gone, so I had some more fruit and M&M's. Some of us TriCats were hanging around in the shade, talking about the race for a little. When the awards started we got closer to the speaker to see and hear the ceremony. A number of teammates got awards, including Makko (our President) Kathy Rakel and others. They also gave away some "shwag" from local sponsors. After that was over we packed up, and headed home. We stopped at Arby's for some food on our way to Phoenix and then Tucson.

After I got home I realized that, my efforts to use sunscreen notwithstanding, I had burned on my arms, legs, shoulders, neck and face. I speculate that it was partially because I swam in a wetsuit after putting on the sunscreen, and because I was in the sun for about three hours.

So while in some aspects I did well in this race, it also was a learning experience/catalyst. I know I need to work on protecting myself from the sun, learn more about preventing/treating cramps, and figure out how not to feel bloated or like my bladder is full during/after the bike ride.

Click here to see the TriCats' forum thread on this race. I also posted a few pictures: the first is a picture of the beach where we ended the swim, another is more of the lake where the swim was, and the third is of the bike transition area.

Posted April 25th, 2008 by tedr

10:21:57 in Ironman Arizona, after a long day of Hot and Windy weather. Honestly, I had a great day. My swim was solid in the 65 degree dirty water of Tempe Town Lake. I wore a sleevless wetsuit and fealt good. Not too cold, not too warm. It was a bumper car ride the entire 2.4 miles though. I really thought things would separate out a bit more, but I guess 2000 people in the water at the same time doesn't leave much room for space. Nothing too bad though. One heel kick to the left eye. But the goggle lens took most of the hit. I have a few more finger nail scratches on my wetsuit!

After the swim, the T1 tent was awesome! The volunteers are great at an ironman event, and I took a little more time to make sure I had it all together. After getting on the bike, I realized the wind that was supposed to go away, DIDN"T! There was some hang on moments, since I stayed with my decision to ride with a Zipp disc in the back and a Zipp 808 in the front. The three loop mostly out and back course started right into the headwind. And at times, I found myself going only 13mph. I thought, "this is going to be a suck day!" But at the turn around, I realized why others were smiling on their way back. The wind was helping to carry me back to transition at up to 35mph!! It was awesome, and it gave me motivation to keep grinding into the wind on the other two loops out.

I got to the run and fealt great. I had to force myself to slowdown, after I split the first 2 miles under a 7 minute pace. Through the first and a half of the 3 lap course, I fealt great. I, of course knew, that unknown territory was coming (my long run of only 13 miles, and persistant calf muscle cramps/pull). And at about 15-16miles, I hit a wall. No cramps, but just ran out of mojo. I found out that chicken broth, even warm chicken broth, on a 96 degree day, tastes great! I managed to go through many emotions during the next 10 miles.......walking, taking up a new sport, jumping off the bridge into the filthy water of the lake (would anyone notice?). But in the end, decided to stick with the forward motion and finished a slow overall marathon, 3:54, but a great overall day. The finish of Ironman, is enough to make any crazy thoughts go away and made me immediately start to wonder what I could have done (besides train longer and more!!!) that would have given me a sub 10 hour time and a slot to Hawaii (12th in my division, with only 9 going...).

It was a great experience

Posted April 12th, 2008 by tedr

Well, tomorrow is a long day coming.........so it will be, a long day. Here in Ironman village and hotel, there is an interesting energy combined with a calmness. All different walks of life have led to this path. From all corners of the world. Some to win, some to dive into a personal agenda. Some unfinished turmoil that needs to be let go through the exhaustion and intensity of a day of Ironman. You can see the different stories in people's eyes as they walk, talk and stare..........

I have been a triathlete for over 18 years. Truly dedicated to the sport. I love the competition, the people, and the well roundedness of the sport. Maybe the Libra in me! THIS will be my first Ironman, though. And with it comes a new feeling. There is a definite thoughtfulness and respect for the race I will do tomorrow. Maybe not so much "the race" but the distance. Whether it takes me 9 hours or 13 hours I will be going much slower than what my brain typically considers racing. I will try to set my body like a metronome and just cruise. And hopefully set the count right!

There are families here. Support systems that only they can describe. There are friends from clubs, and there are lone rangers. All have a familiear stare and look in their eyes. You do not have to ask who is doing the race tomorrow, it shows in their face. I wish my kids were here to sense this energy and learn from it. And to know what the training that they have seen me do, ultimately turns into. But..............

I have been fortunate to have many friends and family that have called me to wish me luck and to have a good race. It reminds me that with the everyday life we live, people notice.........And with that, it gives me a greater humility and sense of being. Because it is not just with Ironman training, or any race training, it is with life that people notice and are in a way influenced. We all notice the good people do..........We all notice the bad people do....... Inbetween is a lot of life that we think goes unnoticed. But is it? Our children notice, our friends and family notice. Work colleagues notice. How we live matters......... We are an example as individuals.

The evening news is full of dread and doom and gloom. But here at Ironman, and maybe in everybody's everday life, we can strive to do good. To make our own good news. I hope the first good news to share is a good race tomorrow.

Thanks, to all my friends and family

Posted March 31st, 2008 by tedr

Last week was a run focus week. And I ended up a little short of my goals in the swim and bike. Overall for the week, I had 7250 for the swim (goal was 8-9k), and only 80 for the bike (goal was 120). For the run I was just wanting to get total of 26-27 with a couple of quality runs and a long run of atleast 13. I did some pick-ups on the track on Tuesday. Not much, but a couple of mile efforts: One at a 6:40 pace and one at a 5:50 pace. They fealt good but my calves were feeling it the next day. No cramping though.........WOOHOOO!! On Sunday, I did a 13 miler with my brother in northern California. We were visiting my Granpa, who is turning 90, and celebrating a birthday with him. The run fealt good and I ran it in a 1:35 total. No issues and thismorning getting up, I did not feel the run at all..........So now it is just putting it all together in two weeks. Hoping that my tapered and rested and trained body can do twice that after swimming and biking. I do not plan to run that pace of course!! If I do manage to I will go ahead and apply for my pro card!!

The next two weeks will be all about keeping my edge and NOT overdoing it. About a true taper. Days off. And short days with good post exercise refueling and keeping hydrated. Ironman is a race of unknowns, even to those who have done it many times. A matter of science, discipline, rest, tapering and good old fashioned luck!! I hope that I can manage to put it all together and have a successful race. I will pray to the Gods and have peace within (Mark Allen would be proud!).

If everybody in the world took life as sereiously as we do training and racing, what a world it would be...................

Posted March 24th, 2008 by tedr

Well last week was a good week for training. For a rare time, I exceeded my plan! 11,000 in the pool, 242 miles on the bike, and 14.5 running. The last and big workout was a 112 bike with headwinds and sun from 10:30 to 4:20. I did a weigh in before and after and kept track of my fluids to help manage myself for the race in 3 weeks. I drank 120 oz of gatorade over 5 hours and 50 minutes and came home still down 9.5 pounds!! So race day I have calculated that I need to drink, in similar weather, about 18-20oz every 20 minutes to keep up fluid management. My salt content is another thing. I was encrusted after the ride, but quickly recovered over the first two hours and felt fine. My power output dropped only slightly and I did not BONK. So I think my calorie intake was close to good. Besides the gatorade, which I mixed and had a total of about 720 calories, I had two Odwalla bars and a small snickers. That was another 710 calories. This will all help me have the best race I can with the training I have done. Fluid and caloric management are just as important in an Ironman event as the miles you put in. I have experienced this with some of the adventure racing I have done. So I hope all will be put to good use and I have a kick ass exeriencein Tempe!

Posted March 16th, 2008 by tedr

The last few weeks have been busy. Work, life, and fortunately some working out. I think the surgeons have run a special on procedures this last month, making my life busy as an anesthesiologist! But with Ironman AZ only weeks away, I have sensed the urgency of getting mileage in. So sleep has given way to the risk of injury. And I am happy to say that SO FAR, SO GOOD! Although not doing "classic" Ironman training, I am getting in enough to feel like I can finish. My run has started coming around, without my dreaded calf cramp/pull being a problem. Yes, I am up to 21 miles this last week.

For the last 3 weeks, here are my totals: Swim 6500/8000/66350, Bike 176/40/176, Run 14/19/21

My goal for the next 2 weeks is: Swim 9000/8000 Bike 220/120 Run 13/26.2

So if I can stay healthy for this two week run up, it is taper time and on my way to hopefully a "fun" Ironman AZ on April 13th. No more weekends at work to get in the way and a couple of vacation days to catch up on sleep. Hopefully cooperative weather.........however at this point, I will get out in anything. High of 54 and rain in the forcast for my 60 mile ride tomorow!!! WHooHoo!!

Happy to be feeling healthy.

Posted February 29th, 2008 by patrick123

So this has been quite a winter. I live in Reno, NV and for those that don't know it's on the base of the Sierra Mountain range. My home is 20 min's from incredible Lake Tahoe.
Anyways, it's been snowing like crazy and not just in the mountains but in the city of Reno. I am so sick of shovelling snow!
Over the past week the weather has finally let up and temp's have risen to the upper 60's. I have been getting outside more for runs and better miles on the bike. It's amazing the weight I gain by being confined to treadmills in the gym and riding the bike trainer in my bedroom. My appetite is the only thing that seems to increase and max heart rate definately decreases!
When the weather gets pleasant everyone seems to get outside. It's very motivating for my own training and working to get back into race shape. The local bike races are going to begin towards the end of March/beginning of April and it's good to bring in some decent fitness to these events as they ultimately get the "high end" back quickly.
So this week has finally put a smile on my face and the racing spirit is beginning to come back. I have been utilizing Triathlete magazine and the internet to start planning my racing season and having something to actually strive towards.
Finally, I am going to be turning 39 in April (I know I am getting old) and this will be my last year in the extremely competitive 35-39 age group to which I have had quite a bit of success over the past few years. So to kick things up a notch, I decided to contact one of the advertisers with Athlete in You, Trisports.com, and I ordered the new Zipp Vuma Quad crankset. I am so jazzed to be adding this component to my already incredible bike set up and all the folks at Trisports.com were excellent to work with!
If anyone sees me out there racing this year, I hope I am fast - but I will be the dude on the smokin' Litespeed Blade that will be decked out in the Zipp 909 disc wheelset and the Zipp Vuma Quad cranks.
To all the young athletes out there, once you really begin to get in the work force and your earning potential increases you get to buy nice things like the Time trial bike that I race on. The unfortunate thing is I was able to acquire the dreamy equipment when I was older - but hey it's about the sport not the equipment right?
Things are looking up this year as we are all getting ready to race and wish for record breaking seasons. A lot of the advertisers with Athlete in You are available to service all of our needs and give some good deals on merchandise. Finally, Athlete in You is starting to get races listed and is one step closer to their goal of hosting great events and offering registration for a low price - to ultimately have all of us become happy with racing and not to worry about fees always going up for everything!
I hope everyone reaches their goals, and I hope AIY gets tons more races listed to make decision making easier because we won't have to worry about high on-line registration fees!

Posted February 20th, 2008 by tedr

This past weekend was the 24 Hours in the Old Pueblo........A great event that takes a scrappy piece of desert and turns it into a bike city of 3,000 plus people every winter outside of Tucson!  RVs, tents, expo, entertainment and lots of just plain good people.  For those that do not know, the race is a 24 hour non-stop affair........A 17 mile loop course and you and or your team making it around the course as many times as you can from 12 noon Saturday to 12 noon on Sunday.  I was in a duo team.  Our goal was 16 laps total..............We were doing well until late in the night Saturday, both of us started to experience BAAAD stomach cramps!!  We both were using Accelerade and think the protein and the bouncing around on our bikes caused some gasseous cramping.  So we laid off and took some sleep and when we felt better headed out for some more laps..........Only 11!!  6 for me and 5 for him.  But our laps were good and fast and competitive, so all was not lost!  AND.........I will never use Accelerade in a competition again!  I have used it plenty post exercise and I think it is great for that, but not during mountain biking!!  So like every race, even though not on the podium, lessons learned for better racing in the future.  The good thing is...........no crashes, no injuries, and my calf felt good!  I even ran 3.5 miles yesterday.  So Ironman AZ watch out!!  Ok not really ready, but still going to do it..........................

Posted February 5th, 2008 by tedr

Who would make the best triathlete????  A commentary..................

Hilliary:  The largest CANKLES (having no distinction between calves and ankles) I have ever seen!!  I have met her and shook her hand........NEVER a triathlete!!

Obama:   Thin and lean.  Young and with potential.  BUT.........a SMOKER he has been.  Only quit to run for the presidency.  NOT an athletic attitude.  But potentially a reformer if it gives him fame and fortune...........Sounds like it leaves him out of our poor sport!!

Huckabee:  Actually ran a marathon recently.  But has that "look" to sink in water.   Just being judgmental!  But he could be a surprise............I once bonked and got passed by a clydesdale woman in a leopard suit (Cinched up from a long day!).

McCaine:  Fighter pilot tough.......But has age and grace in his past.  But again, could be a surpise.  We all know the wonderful 80+ year olds still pounding the pavement!

Romney:  Thin, young, successful in every personal way.  Saved the Olympics in Utah and showed passion.  BUT.........might not get in a speedo for his religous beliefs????

MY VOTE???????  ROMNEY..............with a full sleeve speedo shark skin suit!!!!!

 

Posted January 26th, 2008 by patrick123

So other than having a big part in the athleteinyou.com site, I also work in the pharmaceutical industry selling legal prescription medications.  At times, this job requires me to travel - lately I have been travelling quite a bit.
Just last week I was at a National meeting and they are fun as you get to see so many of your friends from other parts of the country and have some great "catching up" time.
However, one thing I noticed is that we tend to hang out with those that agree or accept our qualities.  Hence, I hang out with healthy, attractive, very healthy oriented people.
While at this meeting, I had the chance to stop and look around at the different types of people out there.  In case anyone does not know much about the pharma selling industry - most of the sales people out there are extremely outgoing and very accomplished in their own right.  However, looking outside of my groups that I associated with, I was able to observe how many unhealthy people are out there!  Many men and women thrive to take on bad habits - such as excessive alcohol drinking and smoking.  Most of these people can't wait to get out of the daily meetings to participate in all of this.
Well don't get me wrong, I have my "social" moments too, however those that I am around like to let off a little steam but also can't wait to get their next workout in or work towards a healthy goal. 
When most ask me what makes me tick - it's my son and family, all of the amazing friends that I have in my life, and training for my next race.  Now those unhealthy types may look at me like I am too extreme from the other end.  Maybe I am - not everyone has to compete in multi-sport/bike racing, etc.  But it's good to have some type of a healthy goal.
When we read in the newpaper or watch the latest edition of nightly news - you can't run away from the fact that most Americans are fitting into the unhealthy lifestyle category.  The "norm" is now becomming overweight!  Why is it easier to eat badly and take up bad habits that put a strain on every part of your life?  We have all listened to the nutritionist or health trainer tell us how to eat and workout - everything they say is true but it mostly goes on deaf ears.  We choose to be the way we are, the way we eat (I do like to eat lots of bad food too), etc.
My whole point to this blog is maybe we all need to become redundant in promoting our lifestyles and reach out to as many as we can to convince to start living a better way of life.  As I stated before, the pharma industry employs some of the most outgoing people in the world!  If there are so many unhealthy types here, then what must the rest of this country be like?  My bet is all of those news reports are extremely accurate and this in an epidemic.  We are getting lazier/fatter, whatever - if this continues America will not be the best place in this world in years to come as our offspring will soon take over and they will have inherited unhealthy values.
We all need to do our part - maybe not tell everyone that they need to train for multisport - but seriously participate in a healthier lifestyle and make it permanent.
There are many college students on this site and all of you need to make it start with you.  Promote yourselves in positive ways by your actions.  When you get the chance to show somebody how to become active - Do it!  Nobody needs to always be a cheering fan in the stadiums (I do like to cheer at times too), but to actually go out and have someone cheer for you!  Clearly this message is not being promoted enough and not enough people out there are living a healthy lifestyle.
I know that I will do my part in always promoting a healthy lifestyle, raising my family to have healthy values, and cheering for anyone that makes a difference to live a healthier life no matter what their chosen activitiy!
Cheers to everyone already living their dream, and to those younger athletes that will be accomplishing much in the years to come.  I hope you all do your part to keep this lifestyle alive forever!

Posted January 24th, 2008 by tedr

It has been a mundane couple of weeks.  Lots of bike trainer time.  Some good swims.  And keeping off my run for another week.  Going to get an MRI to check my calf out next week.

But today I wanted to comment on being an athlete spectator...........While watching two of my best friends expose themselves into competitions that most will never dream.  One in the Rock-n-Roll Marathon in Phoenix, and one in the Washington State Judo Championships.  Both well accomplished athletes in their regards.  Both with dissappointing results...............And I have been there..........Pissed at the results for whatever reason.  But to spectate the trials and triumphs and even personal failures of the age group athlete is both inspiring and humbling.  You want to support your friends and also want to wish them success.  But it will not always be a success and I think it is humbling to watch athletes, no matter their level of play, grow.............Because every experience is a growth process.  Success or failure alike.  And when you are on the sidelines, you know they are surpassing you with their new experience.............  And it makes me just want to get out there all the more!!

Posted January 7th, 2008 by tedr

The last couple of days I have been feeling better.  Still a nagging cough, but my body feels good.  I have been able to get out on the mountain bike and was shown by a friend of mine, some BRAND NEW trails on the west side of Tucson.  Tucson has been very pro-active in improving the cycling community;  more bike lanes, and advertising for bicycle safety.  It is always ranked as one of the best cycling communities in the country for a reason.  But mountain biking has gotten a great boost here in the Old Pueblo.  The state has purchased massive amounts of acreage around the skirts of Tucson.  For one reason:  improve the natural paths of the desert animal life.  Tucson is in the Sonoran Desert and is very unique in its flora and fauna.  But the other wildlife......................Mountain bikers are going to get the huge benefit!  Because not only is the state setting land aside to always be protected, they are paying mountain bikers to cut tons of new trails!  The ones I rode the last two days, I do not yet know the name of, but they can be accessed off of the end of Sweetwater Road in the Tucson Mountains.  There currently are three loops of pristine rollers through the saguero forests out there.  With enough of rocky technical riding to make for about an hour (depending on your level of expertise of course).  I spoke with one of the guys planning and cutting the trails and he let me know plans of about 60 miles of trails to be cut over the next few years.  So no longer is Fantasy Island, way out on the east side, the only designated mountain biking haven in Tucson.  The reasons to love this place just keep growing!

Posted January 2nd, 2008 by tedr

Well, I hope everyone had a safe and fun New Year.  Mine was filled with some family, sparkling apple cider and dancing like a fool with my kids!  It was a great night after a great Christmas at my house.  But the stirring was already happening in my body that night.................On New Years day I got the crappiest bug I have ever had.  Fever, malaise, GI, myalgias, coughs..........Welcome to 2008!  Woohoo!!  Tonight I am much better, but coughing like a madman.  I was of course on track to start running/biking more.   The Rock n Roll Marathon?????????  Out.  Plans for Ironman Arizona????????  Seriously waaaaaay behind.  Frustration level????????  Extremely high!!!  How did Lance stay healthy and on top for so many Tours de France?

Well I hope for myself and everyone out there, 2008 is a better one.

Posted December 14th, 2007 by Matt Grabau

So, after many years (don't ask how many!) of talking about it but not signing up, I finally joined TriCats. I have been running long distance off-and-on for ~7 years (2 Tucson Marathons...woohoo!), but the cycle has always been overtrain for 6 months, do an event, get burnt out, and get lazy for 6 months. Triathlon has brought diversity to my training and has kept me interested...it is awesome to actually look forward to training. Cycling has been quite a discovery. I was addicted after one ride... Surprisingly, I have become a much faster runner while running much less!

Anyway, I came up with a list of endurance training/event "firsts" that have come during my initiation to this new sport (sports?):

First multi-sport event: July 28th full moon aquathlon. A swim and run at night at Reid Park in Tucson. A great experience, check it out if you're in the Tucson area. These are great, inexpensive, low-key events twice/week every summer: www.swimandrun.com

First 4 workout day: Sept. 29. No, really! Run, Bike, Swim, Run. Hooray for Tricats fall training camp! Can't wait for spring...

Biked Gates Pass: Aug. 25. I used to think those people were nuts...

Ran A-Mountain (several times): Oct. 9. Why? Not sure...Brian, what do you say? Hill repeats are not so much fun, but you really feel a sense of accomplishment.

First Tri: Oct 28. Tinfoilman. A great experience. I was really nervous for the swim, but it went well. I was surprised how tired I was during the run. There was great support from the large TriCats turnout and my wife and daughter!

First 4:05:22 (first marathon) plus workout: Dec 2. Randomly left for a 4 1/2 bike ride around the perimeter of Tucson. It is awesome that biking can actually take you places (or get you lost...another story), and it's great not to be wasted after a long workout like you are after running.

Cycling to work/school: 22 miles on Dec 12 despite cold temps and dense fog. A great way to cut down on gas costs and increase the training time. It has been an investment (another bike with all the commuting gear), but It is already worth it (3 days and counting).

This has been a great experience! More diversity in training, a great team atmosphere, and no risk of burnout for me. Thanks much to all the TriCats team and coaches for your encouragement and advice. Looking forward to another great semester...if it wasn't for this grad school distraction...

Posted December 11th, 2007 by tedr

Well I took 10 days off of running because of the focused calf cramp/pull.  Hard to do, but I did get out for a few bike rides.  Not too intense and I didn't feel the calf at all on the bike.  But after only 2 short and very slow miles on the treadmill today, and feeling like it was perfect to that point, it did it again!!  Son of a ...........!!!!!!!!

So running is out for a while.  I am signed up for the Rock n Roll Marathon next month, but there is no way I can think I will be good to go.  A friend is flying in to do it (his first) so I will plan on running some, but have no expectations I guess.

So now to focus on cycling......In February is the 24 Hours In The Old Pueblo.  I am signed up as DUO Team.  Our name, athleteinyou.com, of course!  So more time on the mountain bike.  It is a great event, and I have done a couple of the 24 hour mountain bike events, but never as a duo.  12 hours of riding per person.  I figure about 150 miles of mountain biking per person.  I spent 3 hours at Fantasy Island this past Sunday

I got in the pool 3 times this last week and will start more consistancy with that as well.  Udall and 78 degrees feels great compared to my unheated 52!  So for April, and Ironman AZ..............?  I am a little scared about my calf and cramping issues.  Maybe it is time to get a full metabolic panel on myself and see if I have some wierd freeky deficiency.  I figure at the very least, I can kick ass in the swim and bike and do whatever I can on the run come crunch time.   Very frustrated right now............

Posted December 2nd, 2007 by tedr

Week  of Pain:

Monday:  30 min on the trainer with high resistance, followed by immediate 2.5 mile run on treadmill.   A good little time to workout effort.  HR in the 160s on the bike and 180s on the run.

Tuesday:  After a trail warmup from Broadway, a hilly 8 mile tempo run at Saguaro Monument East.  56 total minute effort with long interval/fartleck work.  Then a trail cool down.  Sore and stiff from the steep ups/downs.  11.5 mile total.

Wed:  Day off

Thursday:  Before work 35 minute indoor trainer.  After work weights

Friday:  Before work 30 minutes on the indoor trainer.  After work 6.5 treadmill.  Nice and easy at 7.7-8.8.

Saturday:  On call at the hospital for 24 hours.  Before got on the treadmill for a goal slow 4-5 miles.  At 2.8, for no $%&$# reason, my calf balls up.  End of run!  I'll just say it FUCK!!

Sunday:  Today, after a night a wrapping my calf, I thought of spinning on the bike instead of going for the planned 6 mile run, but opted out.  Thought about getting in the pool, and tried to motivate myself with the hot tub first.  The pool is at 56 degrees.  I am a whimp!  Feeling so especially, after my daughter jumps in after a moth.  I go have some coffee.  In Russian fashion (Where vodka cures all ailments), I add some vodka and some holiday cheer to the coffee.  Some egg nog.  No work out.  Depressed.  Have no idea why I share this to cyberspace.  Maybe somebody will get a laugh from my pathetic weekend.   I hope everyone out there has a great week.

Posted November 29th, 2007 by Jimmy

I know I said I was back about a month ago. However, a fierce bout with pneumonia (left lung) kept me off the roads From Nov. 7 until the week of Thanksgiving. In my past life I would've trained right through the fits of coughing and massive chunks of phlegm and probably be spritzing my keyboard with spittle, this very moment, as a result (although it did take a month of coaxing to get me to even see the Doc). I must say - it's amazing how much more quickly you heal when you get a little bit of rest. Too bad it took me this long to admit to this obvious fact.

  • Anyway, I thought I'd share my "training" since I've been back (again). The month of October featured 2-3 days/week of swimming - 2-3k/workout, mostly drills. This is significant, as I've not been in the water, except during my Multisports.com camps, for the better part of 3 years. I also ran 2-3 days/week, 4 miles each day. I rode 2 or 3 times (period) in October. I know this does not seem like much, but it's a start for me, in terms of resuming "consistant" training.
  • As I mentioned above, Nov. started with good intentions, and ended up with nothing to brag about until Saturday, Nov. 17. I rode the 31 mile El Tour with some old friends. It took 3 hours. That's a long ride for me . . . just not very far. I ran 4 miles Sunday. I ran 5 miles Monday to get in shape for the T-Day X/C race. I ran 7 miles Tuesday in hopes that the 5k X/C race on Thursday would feel a little shorter. I rode 2 hours with my brother and a buddy on Wednesday (to give my running legs a little taper for the big X/C T-Day race). Thursday, I sprinted my ass off for 5km in the T-Day X/C race, ran faster than I thought I'd run, but didn't run very fast. And it felt like the course was 10km, even though I know it wasn't. However, it was very fun to push myself again. Friday I hung out with the family. Saturday I rode up to mile post 7 (easy) of Mt. Lemmon with Teri Albertazzi, I woman I coach (3 hours total). Sunday I rode 3.5 hours with Teri, Marco (guy I coach), and Wang (best buddy).
  • I'll fill in the blanks for this week in a couple days. I'll try to include a more interesting content in future entries. For now you'll have to be bored with my pathetic workout "log."

Posted November 28th, 2007 by carothers

    Right before Thanksgiving I had the opportunity to have my LT tested.  There are two local Docs (one is an ex WebCor rider) that have formed a company in which you can have your LT, Vo2 Max, Body fat, etc. tested.  I have never focused a huge amount of energy towards understanding why or how my body works, quite frankly I have mostly trained on feel and past results.  But as the old story goes...my time spent training has gone from 20 - 25 hours a week to 8 - 12 hours a week.  With this said I really felt like I needed to get an idea of how to gain the most of my time on the bike.

The test was actually fairly difficult (100w + 40w / 4 minutes).  Basically they give you as much time as you need to warm-up, then the test begins.  Starting at 100 watts you maintain an 85 or greater RPM for 4 minutes.  During this 4 minute interval, they prick your ear lobe and draw blood to measure the amount on lactate, have you rate the amount of effort you think you are giving, and record your HR.  Then they increase the wattage by 40.  Take all the above mentioned tests again, and raise you again by 40.  You continue to raise the wattage by 40 unitl you have complete failure or you can no longer maintain a RPM above 70.   My test went as follows:

Male 175 lbs. age 38 height 71 Sport Cyclist 

4 minutes @ 100w = felt easy / HR @ 116 / lactate = 1.2mMol

4 minutes @ 140w = felt easy / HR @ 128 / lactate = 1.2mMol

4 minutes @ 180w = felt good / HR @ 146 / lactate = 2.6mMol

4 minutes @ 220w = starting to give some effort / HR @ 153 / lactate = 2.4mMol

4 minutes @ 260w = feeling good / hr @ 159 / lactate = 3.9mMol

4 minutes @ 300w = WOW big jump in effort / HR @ 168 / lactate = 4.3mMol

4 minutes @ 340w = Not much left in the tank / HR @ 174 / lactate = 5.7mMol

- 2 minutes @ 380w = DONE! / HR @ 188 / lactate = 10 mMol 

Test results:  LT(e) = HR @ 178 / power at peak 330w /    

So, I said to the Docs "How can this help me, how can I apply this test to my basic understanding of how my body works and make my training more efficient?".  Basically this is what they said, I have a basic problem many, many master athletes have.  That is.... we (master athletes) tend to think that lack of time should be "made up" by more intensity.  While this formula might work in the short term, most master athletes will experience longer periods of being "flat" with this approach.  So if I am spending the majority of my time training at / above or near "tempo" (for me this would be HR above 159) that I would "empty the fridge to fast" and never have time to replace "the groceries".  They suggested that I needed to put effort / time into riding  endurance (for me HR @ 130 to 148) in order to keep sufficient "stock in the fridge".  While they said this may sound easy, it actually can be difficult because of the limited time I had and the nature of group rides / riding with the fellas around the area.  I was thinking "cool they are telling me I should take it easier, I can sit in with the best of them",  when they added you also need to increase your effort on interval days (for me 340w @ 170 +).  OOOCH!  The docs told me that most master athletes go too hard on their recovery easy days, and not hard enough on the interval / hard days.  So basically they said you now have a really solid baseline (the LT test) in which you can measure your efforts while training, and oh yeah the best thing is that your LT is the most "plastic" measure you have.  Meaning that we as master athletes can change our LT dramatically if we train with a level of intelligence and not just ego and muscle.

I have been training with the "test results" for two weeks now and have some races coming up, I will let you know how it's going.

Carothers       

 

Posted November 27th, 2007 by MITCH

This weekend my wife approached me with the serious intent to complete a marathon!!  She has never done one and her idea was that on our 10 year anniversary, lets celebrate by training for and finishing a marathon!  Is that awesome or what?!?!?!?!  I know she is ready as she is a fine runner anyway, however, we both train smaller distances for the moment.  The day is June 7th, 7weeks prior to our anniversary, but the time and place are perfect and our traning will take on a new look over the course of the next 6 months.  I truly feel fortunate that my wife and I have so much fun together and as a family. (Our kids rock!!  Any parent knows this experience!)  Anyway, just a fun little blog and I'll share training experiences as we go.  We can easily complete a 1/2 marathon now, so any input on training would be very welcome as we don't have tons of experience with serious distance.  I personally have done 2 marathons to date, so I know that true preparation is vital!  Have a great week everyone, be safe and God Bless!

                                                                                                                  Mitch

Posted November 25th, 2007 by tedr

Monday:  14 mile run with friend from University up Mountain and to the Rillito.  Felt good.  Started off a bit too aggressive and slowed down towards the end.  Overall great first long run to prepare for IM AZ.

Tuesday:  4 mile treadmill after getting off a 16 hour night shift.  Then napped like a big dog.

Wednesday:  30 minutes of quick bike trainer in the morning before getting the kids up.

Thursday:  Up at 3am because of the thunder and barking dog.  AHHHH.  Drove to San Diego to visit my sister and ate.  Way too much pie.  Gained 13 pounds pretty sure.

Friday:  Up early at 530am ran through Balboa Park and to downtown water front.  About 7 miles.  Sore/crappy run.  Probably the 13 pounds!  Drove back to Tucson.  Upper body weights with military/curls/pushup repeats.

Saturday:  Rode with friend out west over Gates Pass.  A little cold and windy.  Legs fealt tired and heavy.  Put in 40 miles of pushing to keep up with him. 

Sunday:  Swam 1500 in my pool.  Wetsuit on...pool temp is 58 today!  Then ran/hiked up Pima Canyon.  I will say 5 of running and the rest bushwacking to the back side of Pusch Ridge.

Overall 30 running,  waaaaaay to little swimming and biking.

Posted November 17th, 2007 by tedr

This morning was a beautiful day for the El Tour de Tucson.  But instead of packing in with the 7-8000 plus riders in the 109 mile event, for the 4th year in a row I toed up to the kids race!  Bonus feature:  Sleeping in until the 0900 start!  NO, I didn't do the kids 4 miler, my two kids did.  It is a 4 mile loop through downtown Tucson.  And for the last 4 years, I have had to run faster and faster!  This year, my daughter who is 7 took off like a bullet with my 5 year old son.  She kept going while I stayed back with my son.  He still made me finish in 26 minutes flat.  So it was an honest run for me.  They both did awesome and afterwards, they rock climbed on the portable wall and spent time in the jumping castles.  For those with kids, it is an awesome event.  And you can still get a workout in yourself!

My week has been weak....Only 2 other runs.  Both 6 milers.  Only one bike and no swimming so far.  Tomorrow, I need to make up!!   After bird watching in Patagonia with the girlscouts that is...

Posted November 13th, 2007 by heidemak

So this coming summer of 2008, I am going to cycle across the country for charity. The Journey of Hope is a 4,000 mile, 71 day trek from the West coast to Washington, D.C. to raise funds and awareness on behalf of people with disabilities. My route is eaving from Seattleand two others from San Fran. This past summer I drove along with the team as part of the support crew (92 men raised $525,000!) documenting their trip in over 7,000 amazing photos.

So I still need a road bike to start training. Looking somewhere under $1000 price range, but the cheaper the better. I was looking at the Trek 1500 and 2100 series when I was at their store the other day. Any other ideas?

Also I was looking to join some cycling groups around Tucson, AZ.

Lastly, I have pledged to raise $5,500 for the sponsoring organization, Push America. The tax deductible donation goes to programs of the organization and we will be giving out grants along the way to those organizations who help people with disabilities. In addition, we get to meet those with disabilities and interact through various sports and dinners, seeing where this money goes. On of our main missions every summer is to spread awareness of the abilities of those who are considered disabled.

If you'd like to learn more, or help sponsor me if this great cause...

http://www.karlsjourney.com


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Posted November 11th, 2007 by patrick123

Today, 11/11/07 was my Silverman 1/2 Ironman race and it totally sucked!  As I have stated in previous training blogs, I felt as though I was getting sick.  Sure enough, Friday 11/9/07 it hit me.  My sinuses and throat were totally thrashed.  I began taking Advil cold/sinus and Mucinex to try and help with breaking my fever and clear up my throat.  When I was taking those med's, it seemed to make me feel better and I was feeling as though I would have a good shot at having my strength and putting in a good race.  However, that was not the case.
To begin, myself and a friend of mine actually decided to drive from Reno, NV to Las Vegas, NV instead of fly.  First mistake!  On Friday evening, I was pulled over TWICE for speeding - no chance in hell of talking my way out of the tickets.
Once the med's began to wear off, my fever seemed to be getting worse as well as the crappy buildup of garbage in my throat.  Saturday was no different.  I continued taking the meds and proceeded to the area to pick up my race bag.  Seeing all the other athletes/competitors gave me a rush and made me feel as though I was ready to jump in and have a good race.
Saturday night, I began sweating like crazy and felt as though I was breaking my fever.  Arose early on Sunday and began to go through my typical race preparation.  I always drink a yogurt smoothie, eat one pop-tart and chug a little water and gatorade.  Not the best breakfast, but it's a ritual and don't want to break tradition.  Also popped my Advil cold/sinus and Mucinex just in case.
Arrived at Lake Mead early and started to get settled in and get into race mode.  The ironman course athletes were shot off at 6:30am.  I was able to watch some of the top guys coming out of the water in the high 40 minute range - pretty fast swimming! 
At around 7:00am the winds really started to pick up and that lake was getting some white caps.  Hearing some of the other competitors talk - there was a storm coming in and the day was going to get worse.  That's not something I like to hear!
The 1/2 ironman athletes were shot off at 8:00am.  In my field were Chris McCormack (2007 Ironman Hawaii winner) and Dave Scott (numerous Ironman victories).  The water was horrible and as I swam further out, the waves continued to get worse.  About a 1/3 the way through the swim, the buoys were getting hard to spot because all the swimmers, including myself, were swimming through some good size waves.  My time coming out of the water was 40min's and a few seconds.  Nothing to brag about.  A typical 1.2 mile swim in past events has yielded me times of 32-34min's and that was swimming very comfortably and not expending a ton of energy.  Today, because of the rough conditions I was swimming harder and found my head coming higher out of the water more often to continue to keep sighting the buoys so I would not swim off course.  However, my throat did not feel bad, nor my body at the time.
As I came out of the water, I hopped onto my Litespeed Blade TT bike.  I was a little nervous about how strong the winds were getting as I was riding with my Zipp 909 wheelset (full disc wheel in the back) and I was not sure how this wheelset would take the winds.  It turned out that it did not really bother me too much.
At 23 miles into the bike, I was informed that I was in the top 20 overall.  This means that I had a better swim than I thought and that I was strong on the bike (which is my strongest leg).  There was a lot of elevation change on the bike but the climbs were short with very low % gradients, just a bunch of them.  Roughly 35-38 miles into the bike was where my race began to fall apart.  I slowly began to lose my strength and the winds just seemed to be bothering me quite a bit as I noticed that my climbing speeds were dropping off very fast.  Athletes that I easily flew past in the beginning, were catching me and making me look as though I was a beginner on the bike.  I was taking in adequate fluids and actually choked down a powerbar at about 31 miles into the bike but it was not helping.  I was also noticing that my throat was beginning to hurt a little more and that the headwinds were drying out my mouth and throat quite a bit.  By mile 40 I had completely lost it.  I was in my small ring up front and my biggest cog in the back and still was not spinning up the climbs.  I realized that my sickness had done me in and that I was just going to continue to get worse.  I was talking to myself, out loud, and realized that I was starting to lose my voice.  So at mile 45, there was an aid station and I stopped here and informed that I was going to drop out of the race.  I asked the aids if they could get me a ride back to T2 so that I could locate my friends and get home to try and get over my sickness.  I ended up sitting at that aid station for more than 45min's.  All of the assistants that kept coming over to me thought that I was sick from improper nutrition and kept asking me if I wanted to re-fuel and get back out there.  I kept explaining that I was getting a really bad head cold and that I was scared it could turn into a pnuemonia and pleaded for them to find someone that could drive me back to T2. 
A little time later, a police officer came up to me and explained that the paramedics were on the way.  I explained again that I did not need an ambulance but just a ride back to T2.  So....the paramedics arrived and I explained my situation to them.  The main guy actually said, "we don't need to look you over, you just have a head cold"  I asked if they were going to take me back to T2 and he informed that he could not do that.  Just my luck!
At this moment, I began to get frustrated and just wanted to get the hell out of there.  So I put my helmet back on and finished the remainder of the 56 mile bike feeling like total crap!  I did make it back to T2 and from there I informed that I was not even going to attempt the 13.1 mile run and this is where my day ended.
As far as the race, it was not as bad as I thought.  The climbs do suck, but for the most part they are not steep (I feel sorry for the Ironman course as their climbing was way worse).  Coming from an area where the weather is really starting to change during this time of the year and trying to do a race during this time is a tough call.  It's hard to get into racing condition and deal with extreme temperature changes - thus part of the reason for getting sick.  I may just do this race again next year, however.  I was on pace to put in a very low 5 hr day, and as I observed from one of the top age group athletes time of 5:11 -  I probably would have been on the podium at least in my age group if not fighting it out for the overall.  Plus, this is the only race I have ever dropped out of and I don't want to live with that.  I may have to redeem myself.  Finally, the race bag was one of the best race bags I have ever received.  A crap load of goodies and shwag!
Anyways, it was a pretty depressing day and to be honest I just had this feeling that I was not going to be able to complete this race as my health was starting to decline.
I will now try and enjoy the holidays a little more, play with my son even more and focus on some of his athletic talents, and sign up for the Rock-n-roll marathon Phoenix in January and try to put in a respectable day.  Who knows, if I do good here - I just may start breaking in to the full Ironman races.  We'll see....

Posted November 11th, 2007 by tedr

Yesterday, I followed up the Sabino/Bear Canyon loop Friday with a trail run in the Tucson Mountains on the west side.  A friend lives right on a wash that is next to the Yetman Trail.  By car you can access it by a relatively small dirt parking lot off the south side of Speedway, just past where Anklam meets up on the way to Gates Pass.  The trail is Awesome!  I have never been out there, but there is a network of trails that you can just run forever.  We started off on the Yetman and did some loops that took us all over the Tucson Mountains.  Not many signs and if I wasn't following my friend, I might have gotten turned around a bit.  Impossible to get ultimately lost, because in every direction there is something recognizable.  And if need of a water or bathroom break, the Marriot at Starr Pass is off one of the loops that we took.  Overall a 72 minute run for us.  Around 9 miles at a mostly casual pace.  There is